The neuropsychologist told how to help yourself become more collected and remember more information.
The issue of concentration of attention has been particularly acute in recent decades, because it directly affects productivity and effectiveness.
The fast pace of life, extensive information space, daily multitasking load the head to the maximum. Literally, there is no time left to take a breather and study some tasks.
Such overload affects neural processes. If the first month of intensive brain work can pass without a trace, then over time there will be difficulties: decreased concentration, forgetfulness, absent-mindedness.
Surely many people are familiar with the state when it is impossible to find glasses or phone charging left in a prominent place? These little things can be considered the first bells.
Further, if you continue to load your head without taking a break to rest, the processes will worsen. Well, there's Alzheimer's (brain disease) not far away.
Knowing certain techniques, you can help yourself. To begin with, it is necessary to understand what the changes in the work of the brain are associated with. Sometimes it's not just an intensive work schedule.
Ekaterina Tur
doctor, psychosomatologist, neuropsychologist
Concentration of attention can decrease for various reasons: due to illness, lack of sleep, low motivation and even depression, as well as long-term anxiety states associated with high levels of stress. Determining the exact cause will help to develop an appropriate strategy to increase concentration.
The reasons for the decrease in engagement and concentration on the set goals
Fatigue
It manifests itself in a sluggish state, a constant desire to sleep and the inability to concentrate on elementary things. The cause of fatigue may be an incorrectly calculated volume of tasks and incorrectly planned time for their execution.
Lack of physical activity
The problem is especially acute for office employees and freelancers who have to sit at the monitor for eight hours, ignoring any physical activity. As a rule, such work does not involve changing movements. The body stays in the same position for a long time and is not always correct.
Improper nutrition
Eating disorders: irregular eating, constant snacking with a high sugar content negatively affect mental processes. Fast carbohydrates only give you a short recharge and energy. Meanwhile, nutrients in a balanced form are necessary for the brain, as well as for the intestines.
Excess of incoming information
With the development of social networks and various messengers, the flow of information poured out like an avalanche on users. Every minute the phone informs about the receipt of messages, sometimes not within the framework of work activity. Extraneous materials interfere with concentration and concentration.
Other distractions
These include extraneous sounds and visual stimuli. Attempts to work and listen to music at the same time, turn on the TV series in the background, as well as work in noisy places.
Lack of interest in the task
No motivation will make you perform a task well if it is unpleasant and repulsive. The brain will resist and constantly look for exciting experiences outside the scope of the goal.
Changes in the brain caused by diseases
These may be congenital pathologies, as well as those that appeared as a result of life for various reasons, including after injuries. In this case, it is worth contacting specialists. Only a doctor will be able to determine what caused the decrease in concentration and memory impairment and what method to use for treatment.
How to improve concentration, memory and attention
So, having identified independently or with the help of specialists the moments that prevent you from being focused, you can proceed to the next step — to solve the problem. There are many opportunities in this direction, and it is not necessary to resort to the help of medicines.
One of the solutions was proposed by entrepreneur Andrew Barnes in the book "Four-Day Week". The publication made a lot of noise and attracted public attention. In it, the author claims that reducing the time to work to four days a week will help people achieve the perfect balance between efficiency, productivity and rest.
There will be no overwork, fatigue, concentration will increase, — the author believes.
The author's ideas did not find a mass response. Employers are not yet ready to implement the writer's theory and reduce the work schedule, but do not despair. Even with a long work week, there are ways to help yourself stay efficient, productive and focus on tasks.
Some methods may seem simple, but their regular execution will help to become collected and restore memory functions.
Mode of the day
First of all, it is important to get enough sleep. Train yourself to go to bed and get up at the same time. It is necessary to allocate seven to eight hours for sleep. The brain needs a full rest to think clearly and remember more information.
Food
A great way to increase concentration and attention is proper nutrition. Stick to a balanced diet and reduce the amount of sugar consumed.
Meditations
During the session, not only the body relaxes, but it also becomes possible to turn off brain activity. Meditative practices improve concentration and mood, as well as positively affect the ability to memorize professional terms.
Sport
Activity has a positive effect not only on the physical condition, but also helps to fill the brain with oxygen. Due to intensive exercise, blood flow increases, improving connections between neurons. Sports such as running and swimming are perfect for this.
Brain Training
The use of special programs, metotechnics to train memory and concentration improves the quality of thinking. Regular practices, including small routine tasks, give positive results after a few weeks.
Turn off notifications
It is important to avoid noisy places and spaces where there is a mobile signal and other electronic influences. Secluded places are what you need for concentration and attention.
Favorable working environment
Create a comfortable place around you where you plan to work or study. Choose a comfortable chair, table. There should be sufficient lighting in the room. Try to make sure that extraneous noise does not penetrate and does not distract you from work.
Time management
The use of time planning techniques can greatly facilitate work and increase efficiency. You can resort to the method of "tomato" by Francesco Cirilo. It is so named because its creator used a timer in the form of a tomato. The method helps to break a complex task into small ones so that a difficult workflow does not seem painful.
The work should be divided into intervals of 25 minutes, followed by a five-minute rest break. After eight such approaches, arrange a long break of 30 minutes.
Encouragement for work
Identify for yourself the method of remuneration for the completed project. It can be watching a favorite movie, going to the store, theater or a trip to interesting significant places.
Regularity of activity
Like the body, the brain needs constant training. To improve the functioning of neurons, it is necessary to adhere to repetitive actions. For example, learning a foreign language will be much more effective if practiced daily.
Ways to increase concentration and attention in children
Children, as well as adults, need additional stimulating exercises that improve brain function. Practices in school studies are especially effective.
- Choose a certain time to complete the lessons.
- Use various interactive teaching methods.
- Come up with variations of approaches to completing tasks.
- Create an interesting and cozy atmosphere.
- Together with your child, engage in physical activity before completing the task.
- Determine the order of tasks, starting with the simplest ones.
- Use the reward for the successful completion of tasks.
The main task of a modern person is to maintain a psychoemotional balance. Do not neglect to take care of the brain. This is necessary to prevent burnout, nervous exhaustion and helps to improve cognitive abilities.
Source: championat
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