9 Tips to improve your concentration

Struggling to focus on a big project, a challenging task at work, or studying for a crucial exam? You might often wish for improved concentration, and fortunately, that's achievable! With these 9 tips, you can enhance your concentration and confidently check off your tasks.

About Concentration

Concentration is the level of attention and focus you can maintain on a task. Without concentration, you may become easily distracted, stressed about meeting looming deadlines, and experience forgetfulness. This is also linked to information processing in the brain (1).

It's often referred to as having a 'goldfish memory' when you wonder what you were doing. Fortunately, there are ways to train your brain and improve concentration.

Tips to Improve Concentration

It can be frustrating when you can't concentrate. If it's a recurring issue, it's time to address it! With these nine tips, you can learn to enhance your concentration.

1.Train Your Brain:

Engage in various types of games to train yourself to become more focused. Think of sudoku, crossword puzzles, word searches, or memory games.

In 2015, an interesting study was conducted on concentration (2). 4715 adults spent 15 minutes each day, five days a week, on brain training activities. This had a significant impact on improving their concentration.

2. Improve Your Sleep

Sleep has a significant impact on your concentration. Poor sleep can lead to a reduction in memory and attention span. You've probably experienced this yourself. Experts recommend getting 7 hours or more of sleep per night (3).

Tips for better sleep include:

• Turn off the TV and put away your phone and other screens at least an hour before bedtime.
• Try to relax with calming music, a warm bath, or a book.
• Go to bed and wake up around the same time every day, even on weekends.
• Exercise regularly, but try to avoid intense activity before bedtime.

3. More Exercise

Regular physical activity is also a way to increase your concentration. Research from 2018 (4) shows that daily physical exercise can help improve concentration and attention after 4 weeks. In older adults, exercise can even help stop or reverse memory loss (5).

4. Go Green

Plants in your immediate environment and regular outdoor activities have a positive effect on your concentration. A short walk in the park or sitting on a bench can be beneficial!

According to research from 2014, a green environment has an overall positive effect on your workplace (6). Not only does it improve your concentration and productivity, but it also enhances your satisfaction and air quality. So, place a few plants in your workspace and take regular breaks for some fresh air.

5. Less Stress, More Relaxation

It's also important to take breaks occasionally. Working on the same project for several hours straight can cause a decline in attention and concentration. Forcing yourself to continue can lead to increased stress and anxiety about meeting deadlines.

When you feel your concentration diminishing, it's good to take a short mental break. For example, grab a drink, take a short walk, or sit outside for a few minutes to let your brain rest. Additionally, you can play soft classical music, nature sounds, or relaxing electronic music to improve your focus.