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Tips on Improving Concentration

When we concentrate, we focus our attention on a single objective. But in this world where sensory overload and multitasking have become a way of life, the art of maintaining proper concentration eludes many of us. Without concentration, we fail to develop many of the talents we'd like. Tasks we need to accomplish take longer than necessary or, worse yet, never get completed at all. Luckily, there are steps we can take to improve our concentration, quieting our chaotic minds so we can lead happier, more productive lives.

  1. Practice

    • Though it's tempting to search for a fast, easy cure to tame your scattered thoughts, the key to concentration is practice, practice, practice. When you find your mind drifting, simply redirect it. The more you do, the stronger your concentration will become. International health educator Terrie Heinrich Rizzo suggests using a physical cue to "remind your brain to focus" in her article in the June 2006 IDEA Fitness Journal. She suggests choosing an action like snapping your fingers every time your mind starts to stray. Like Pavlov's dog, you will soon train your mind to re-focus.

      Other exercises Rizzo suggests include "selective re-focusing." Choose an individual sound to focus on, like a fan or an individual voice. Concentrate on blocking out all other noises for several seconds before switching to another and then another. Do this for 1 minute several times per day and eventually you will strengthen your focus.

    Nutrition

    • The brain feeds on glucose and needs a near constant supply to function properly. But, according to Robert Nixon in his January 7, 2009, 'Live Science' article, "Brain Food: How to Eat Smart," not just any glucose will do. Foods low on the glycemic index, such as whole grains, vegetables and fruits are best, because they break down more slowly and provide the brain a steadier source of fuel.

      You should also watch the size and frequency of your meals. Eating several small meals throughout the day is much more beneficial than two or three large ones. We've all experienced the mental shut-down that occurs after a large meal. High blood sugar and excessive food intake impair rather than strengthen focus and memory. According to Nixon's article, "The brain works best with about 25 grams of glucose circulating in the blood stream."

    Breathing

    • Just as yoga instructors have been saying for years, proper breathing plays a large role in strengthening concentration. According to G. Frank Lawlis, Ph.D., in his February 2, 2009, 'Psychology Today' article, "Retraining the ADHD Brain," practicing belly breathing strengthens concentration and possibly even raises I.Q. Through belly breathing, you train yourself to breathe deeply using your diaphragm rather than shallowly through your chest. How deeply you breathe reflects the amount of tension you carry in your body. Through belly breathing, you release stress and tension, which are major contributors to poor concentration.

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