Struggling with focus and concentration?
We've all been there.
You're easily distracted, procrastinating, and that work pile keeps getting larger and larger.
Work time woes can cause anxiety and limit your experiences and opportunities.
In this article, we’ll focus on three key areas which have been proven to boost work place productivity and keep you on track.
- Eliminating distractions.
- Simple lifestyle tweaks.
Keep reading to learn new ways to hone in your concentration.
When distractions are all around you, staying on task can seem impossible.
Internal distractions are thoughts, memories, and emotions lingering in your head throwing you out of focus.
These distractions, often labeled as daydreaming, take your mind out of reality and into adrift.
External distractions include any visual and surrounding noise in the work environment.
Chatty co-workers, keyboard typing, ringing phone lines, the sky's the limit for external distractions.
To improve your concentration, ward off internal and external distractions to increase your productivity.
When do you find it easier to stay focused at work?
The attention span of the brain varies from person to person. Some people are more productive early in the morning, others during the night, and so on.
Identify when you’re most alert. That’s when you can produce your best work.
Assign your key tasks to your most creative hours. This way when your ability to concentrate has depleted, you’ll already be done with important work.
You can then assign the other work that doesn't require much brainpower to the rest of your day.
BRAIN TRAINING GAMES
Your brain has the ability to adapt quickly to either being focused or unfocused. This is why you should practice brain training just as you would muscle training.
Once you get used to pushing your brain’s limits, it becomes easy. When your brain wanders, bring it back to the task. Keep practicing this and in no time you’ll overcome daydreaming.
There are various mental resources online. Here, we’ll explore three that are easy and free.
The table below has some fun brain training games you can play to force your brain out of its comfort zone and improve cognitive function.
Improving concentration with so many external distractions around the workplace can be a major challenge.
From phone calls, texts, notifications, social-media news feeds, and music, this constant flow of distractions will hinder you from staying on task.
The first thing you should do is turn off all electronic notifications during working time. It’ll help you fix your primary focus on the task at hand.
For the noise in your workplace, get yourself noise-canceling headphones. These will isolate you from all the noise and improve your ability to concentrate.
Listen to instrumental brain music as you work. It helps you improve focus and isolate you from the noise around you.
Brain FM also has amazing music that is scientifically tested to help you pay attention.
ACHIEVE, THRIVE, RECHARGE...REPEAT
Team no sleep! You've heard that right?
Although the term encourages the hustle, you need sleep.
Let me repeat...you need sleep!
Hard work is a no brainer, but work make sure you're working smarter as well.
Listen to your body and recharge when needed.
Schedule breaks in your day, recharge by getting fresh air, exercise to clear your mind, and once again, get some damn sleep.
Failure to take breaks can cause mental fatigue and lead you towards the unwanted path of burnout.
- Taking breaks while working.
- Taking breaks from working.
During working hours, taking short breaks after an hour or two of high productivity helps in mental reset. This helps you improve focus and is beneficial to brain health.
Use a timer to help you track time. You could be entirely immersed in work for 25 minutes, 90 minutes, or two hours depending on your preference. After the timer clicks, take a little time off from your work desk.
Breaks from working e.g annual leave or vacation help you resume feeling more energetic, refreshed, and motivated.
Use the time to relax and bond with your loved ones. If you prefer to be alone, spend that time doing things that help you feel relaxed. You can even take up a new hobby such as running or playing an instrument.
GET ENOUGH SLEEP
Sleeping is an essential function that helps your body and mind recharge. It helps boost your immunity and helps improve brain function.
For adults, getting seven hours of healthy sleep is enough for proper brain development and body function.
If you’re having trouble getting sleep, here are some easy steps to follow to help you sleep better.
- Make sure your bedroom environment is non-disruptive and warm.
- Do not scroll social media when you get in bed.
Take supplements to help you relax.
You can also practice mindfulness meditation to help you fall asleep faster. You don’t need to be an expert to meditate. Try this every day just before you go to sleep.
- Set a timer out for ten minutes.
- Sit or lie down in your most comfortable position.
- Close your eyes.
- Practice deep breathing in and out for ten minutes.
- Keep your mind on the breathing.
- If the mind strays, bring it back to focus as you breathe in and out.
- Stop when the timer goes off.
If you try this, it’ll help your brain relax and help you sleep better.
MAKE LIFESTYLE CHANGES TO IMPROVE YOUR COGNITIVE ABILITIES
You’re tired, there’s so much to do and so little time to get things done.
Some simple changes made to your daily routine can help you feel stronger and pay more attention at work.
MAKING SMARTER AND HEALTHIER FOOD CHOICES
Did you know that added sugars in your diet make you feel drowsy and lethargic?
The worst part is that when you take sugary drinks and snacks during work breaks, your energy is depleted making you feel tired and you can’t seem to focus.
Eat less added sugars in your foods and drinks. Healthy snacks will keep you full longer and help you maintain a healthy weight.
EXERCISE TO BOOST CONCENTRATION
Think of all the benefits that you’re bound to gain from exercising for a few minutes every week.
Exercise improves the brain’s capacity to ignore distractions. It also helps you feel energetic and fit.
Whether you prefer the gym or simple home workouts from YouTube, exercise will improve your mood and help relieve anxiety.
Taking a brisk walk during your lunch break is another way to keep fit. It’ll help you breathe better and by the time you’re back, you’ll feel less anxious and more focused.
ADD SUPPLEMENTS TO YOUR DAILY ROUTINE
Adding supplements to your daily routine will not only help you attain your daily dietary requirements for vitamins and minerals, but they’re an easy way to build immunity and enhance cognitive abilities.
The key thing to note when choosing supplements is to ascertain that they don’t contain harmful products that could be detrimental to your health.
Supplements if taken properly can help you:
- Feel more energetic.
- Improve your endurance to physical activity.
- Improve brain clarity by eliminating brain fog.
- Get rid of fatigue.
- Help you feel relaxed and sleep better.
- Help you recover faster after intense training.
In a busy world where you’re trying to get things done and still maintain a healthy body and mind, supplements will push you a stride further in improving your concentration skills.
HOW TO IMPROVE CONCENTRATION WITH SUPPLEMENTS
Supplements can help fill the gaps of your diet and lifestyle. Choosing the right supplements can support your needs.
If you're struggling with focus and concentration, incorporating adaptogenic mushrooms can help boost your focus, concentration, and cognitive functions.
Look for natural supplements that contain these scientifically backed adaptogenic mushrooms:
- Lion's Mane
Cordyceps improve oxygen utilization, increase ATP levels, support your VO2 Max, and boost mental functions to improve overall athletic performance.
Studies have shown that cordyceps improve athletic performance by increasing the body’s production of adenosine triphosphate, ATP, your muscles preferred energy source. By increasing ATP levels, your body improves oxygen utilization and supports your VO2 Max.
Chaga are high in antioxidants and boosts the immune system by lowering blood sugar levels and reducing long term inflammation.
Maitake strengthens cognitive systems by improving memory, focus, and mood while reducing inflammation and boosting the immune system.
Lion's Mane supports the production of NFG and myelin, both of which are crucial to supporting cognitive functions and brain health.
Shown to improve cognition and memory, while increasing concentration, Lion’s Mane cuts through brain fog, boosts energy, and supports mental functions.
“Shrooms cut through the brain fog! I used to take stimulants but stopped because i didn’t like the side effects. Shrooms helps me focus in a calm but very noticeable way. This blend works much better for me than other nootropic options out there like mudwatr. Customer Service is very communicative and easy to work with.”