How to concentrate is the key to improve the efficiency of work and study. A recent article by the University of Kent in the United Kingdom made a detailed analysis of attention.

lack of concentration

We often can't concentrate, but often only when our attention is distracted, we can't finish our work efficiently or even make mistakes will we realize the existence of the problem. Distracted environment, paranoia and emotional factors can all lead to inattention. Your mind is like a jumping monkey. Training yourself to concentrate is to tame this big monkey. Knowing the cause of your distraction makes it easy to prescribe the right medicine.

Some factors leading to inattention

The causes of inattention are mainly divided into internal and external causes:

external interference

Noise, dialogue.

Uncomfortable tables and chairs, inappropriate lighting.

TV

Work, housework.

Internet, e-mail.

internal factor

Hungry, tired, sick.

No motivation, boring, no interest.

Anxiety, stress and trouble.

Negative thoughts.

Daydreaming.

I can't control myself. I have dyslexia.

Attention and your body

Your health is crucial to your attention. You need adequate nutrition, rest and sleep to ensure your attention;

A healthy and balanced diet is the key.

Don't eat a big meal before studying. I'm full and don't think about it.

Sudden intake of a large amount of sugar will make your blood sugar suddenly rise, and then suddenly drop, which will make you feel sleepy. High-sugar food is suitable for physical exercise, not for mental activity. If you are greedy, you can consider fruits and dried fruits.

Drink plenty of water during mental activities, especially when you are sleepy.

Coffee can sober you up, but it will also increase your anxiety. Please drink moderately.

Choose your favorite sport. Moderate exercise helps to improve concentration.

Rest on time every day. Regular rest is essential to restore attention and memory.

Regular sleep can prevent insomnia.

Taking a nap is good for attention and memory.

Don't get into the habit of working and studying in bed. Your body doesn't know when to relax and when to work.

Adjust your body to improve your concentration:

A chair with a backrest. Make yourself comfortable, but not too comfortable.

Keep only what you need for work at hand. Don't let other things distract you.

Ensure sufficient natural light.

Follow the biological clock. If you are a night owl, arrange the most demanding work at night.

Understand and observe the attention retention period. Attention retention period may not be exactly the same every day.

How to stay focused

form good habits

Form a good habit of concentrating on study and work at a fixed time and place.

If possible, before entering the study or work state, do some small rituals, such as posing and wearing a study hat. Just like doing warm-up activities before exercise, give the body a hint.

Prepare your mind.

Avoid doing anything that excites you before studying.

Take a few minutes to calm your mind before studying.

Be positive and believe that you can overcome all difficulties.

brick by brick

Take some time to plan what you will do.

Divide your work into manageable pieces and concentrate on doing one thing at a time.

Stay active

Take various forms to keep the brain active. When studying, you can take notes, draw key points, ask yourself and answer questions, organize discussions, integrate and visualize concepts, and so on.

Change the theme every once in a while to keep it fresh.

Work for a while and have a rest.

Having a rest after work is very helpful to restore your brain power. Especially when dealing with difficult and boring problems, you can shorten the working cycle, such as taking a break after working for 20 minutes, and so on.

expense

Sedentary can lead to cerebral ischemia. Take a walk at rest, do stretching exercises and take a deep breath to get enough oxygen for your brain.

If you eat on the computer, don't forget to rest your eyes. Look at the distance and relax the eye muscles.

Study and review from time to time.

The secret of a good memory is to review more. Repetition is the only way to learn.

Reward yourself

Reward yourself and relax when you are finished. However, if you are a computer worker, rewarding yourself by watching TV won't do you any good.

A way to take your mind off things.

If you are easily distracted, train yourself in the following ways, and it will be effective in a few weeks.

Come back here.

Whenever you find yourself absent-minded, say to yourself:

Come back here.

Then slowly turn your attention back to what you are doing. If you are distracted again, tell me.

Come back here.

Pull your attention back.

Don't say "concentrate" to yourself. If you are thinking about "concentration", your mind is not focused on what you want to do.

Don't force yourself not to think about other things. If you are thinking about something, your mind will be occupied and you can't concentrate. Tell yourself to "come back here" and let other things disappear naturally.

Maybe you will find yourself repeating this sentence hundreds of times every day. It doesn't matter. Keep at it, and after a while you will find yourself more and more attentive.

Suck up

If you are distracted by the external environment, say to yourself:

Suck up

Try not to be disturbed by the environment. Don't expect it to change. Take a deep breath naturally, and let the anxious mood exhale with your breath. And say:

Come back here.

Get your attention back.

Focus on breathing

This is a basic attention training. It can also be used as a relaxation exercise. You can do it during the break.

Take a deep breath and exhale slowly in a comfortable way.

Take another long breath and exhale slowly.

Return to your normal breathing rate.

Take a moment to focus on breathing and feel the movements of exhaling and inhaling.

When exhaling, exhale the tension of the body together.

If you find yourself thinking about something else, bring your thoughts back and keep breathing.

Try to focus on breathing and do this for as long as possible.

More strategies about concentration.

Anxiety/daydreaming time

If you are often interrupted by anxiety or daydreaming, try to set a special time for anxiety and dreaming. Research shows that if you spend some time worrying, the time of worrying will be reduced by 35% in four weeks.

Set a special time, such as 6 am to 6: 30 am, instead of just getting up.

If you are distracted by anxiety and paranoia, tell yourself to think about these things at that special time.

Bring back ideas by' coming back here'.

Make sure to set the time, enjoy your worries and dreams during that time, stop then and come back tomorrow.

Be your own good mentor.

Praise your achievements, even a little.

Remind you not to worry too much.

Help you develop insight.

Encourage you to face difficulties.

Tell you, people make mistakes.

With one heart and one mind.

Do one thing at a time. Put the things at hand in order of priority, one by one.

Ask for help

If you can't handle it yourself, ask your family, friends and colleagues for help.

Find a doctor.

Some drugs can help you concentrate and improve your memory. Ask the doctor before deciding whether to take medicine.