Meditation improves concentration and discipline

Increase concentration: 4 exercises and 9 tips for more focus

Unpredictable and seemingly invincible - poor concentration is one of our greatest enemies in everyday life. It can be prevented with simple exercises and tips and concentration can be quickly rebuilt.

Our concentration disappears, especially when you need them most urgently. After a period of 30-90 minutes, this process takes on a life of its own, as consistent focusing means a great deal of effort for the human brain. If the cognitive performance has been exceeded, content can no longer be captured successfully and we look for new stimuli that are less strenuous for us. These uncontrollable distraction phases ensure that no more productive phase can arise. To counteract this, conscious exercises and tips that increase productivity again can be helpful.

4 exercises for better concentration

Color in mandalas

The classic has been revived and has even become a trend. Mandalas are no longer just supposed to be fun for children. Special, more demanding adult mandalas are used for relaxation and at the same time train the ability to concentrate. Similar to a fantasy journey that inspires the soul, mandalas also free the head and body from mental confusion. These concrete visualizations have a meditative effect and bring the thoughts back into balance. They also help with acute lack of concentration, for example in the middle of a learning marathon.

Motor exercises

Movement not only increases brain development in children, it also revives concentration. If the focus is noticeably waning, a break should be taken. Here, even small motor exercises are sufficient to stimulate cognitive performance again. It is often enough to walk around the apartment a little, change your sitting position or do short fitness exercises. To start the day focused and to get your circulation going, you can simply go for a morning walk. This should be repeated several times a day if the concentration problem persists.

Breathing exercises and meditation

When the eyes are getting tired and the head just doesn't want to absorb anything, the conscious control of the breath can work wonders. A fixed period of ten minutes, for example, should be set out in which, instead of letting your thoughts wander back to stress, you should simply count. One number per breath and the escape from everyday life is guaranteed. This exercise has a very similar function to coloring mandalas.

Puzzles and other exercises

There are also different ways to train yourself to concentrate better playful methods. Solving puzzles regularly and successfully conditions the brain so that it can stay focused for a longer period of time. The board games “Mikado” or “Jenga” are particularly helpful here.

Mental exerciseswho train a conscious focus are, for example, when the daily routine is gone through again backwards. Spelling backwards has the same effect. When you're out and about, it is enough to simply follow the second hand on a watch for a long time and count the seconds. Counting the steps on your next walk is also a good practice in order to be able to stay focused longer while studying.

Another productive method is concentrated writing. For this purpose, certain letters can be marked and counted in a newspaper article. Writing words or entire sentences backwards or in reverse is also helpful.

9 tips for more focus

The well-being of the body

Of course, there should be a chocolate bar here and there as a reward, but in general an optimized concentration base can only be achieved through a vitamin-rich diet and plenty of fluids that supply the brain with sufficient nutrients and oxygen. Sugary foods are tiring. Nuts, on the other hand, provide the body with important performance-enhancing omega-3 fatty acids. In addition, between six and seven hours of sleep are enough to stay focused. Too much sleep does the opposite.

Variation against boredom

Monotonous work can also be tiring and reveal poor concentration even more quickly. In order to deprive the work of its drowsy function, variety should be brought into play. In school and university, the topics should be varied or two subjects should be studied in parallel. The motivation and thus also the focus dwindle as soon as one learns robotically and dispassionately. In an office job, for example, you should switch between presentations, typing and telephone work.

Changes of location are invigorating

Even if it sounds extremely simple, our environment has a significant influence on our ability to concentrate. First and foremost, a place should be chosen where you feel comfortable. Bare rooms without decoration or sensual stimulation offer little potential here. In contrast, working in nature often has a very inspiring effect on us. Daylight also has an invigorating effect. If there is no direct opportunity to work outside, all that can be done is to change the room. From the study to the living room to the bedroom to the kitchen, balcony or garden should be exchanged every now and then.

Learning in groups

This approach is certainly not for everyone, but for many people, group learning helps them stay really focused. They feel under pressure when the others are busy next to them and they are not producing anything productive themselves. In addition, joint breaks can be taken that you can look forward to. It is important not to constantly wander off the topic. However, questions should not be completely dispensed with, as speaking together about a topic often brings up many new ideas and helps the learner to save the material. Social contact should be built into every learning phase lasting several days, as it stimulates important regions of the brain that are used to absorb information.

To-do lists clear the mind

More concentration by writing down tasks

For fear of forgetting important, not noted to-dos, these are repeatedly called into consciousness during the course of the day. An abundance of important information and appointments prevents you from focusing one hundred percent on a certain thing. In order to regain your emotional balance, all appointments, duties and other important thoughts should be written down. Once written down, there is a lot more calm in the head. The same trick can be used when stress blocks prevent falling asleep.

Set rewards and goals

It is well known that motivation and concentration go hand in hand. In order to increase motivation, it is important to set specific goals and to reward yourself after completing the goal. Activities in which one moves to compensate are helpful. Fixed appointments with friends or good food outside of the city are attractive incentives for most people. Even if you would like to go to sleep straight away, something should still be experienced on a high-concentration day. In this way you can prevent loneliness for several days and long-term fatigue, which often culminate in a kind of “learning depression” and permanently impair the ability to concentrate.

Avoid being overwhelmed: Set small goals

Small goals and short breaks are more effective than hours of hard work and the inevitable break from exhaustion. In this way, not only does the level of concentration remain constant, you also experience relief and feelings of happiness again and again when you have come a little closer to your big goal without losing track of things.

Avoid multitasking

Multitasking is poison for consistent focus. If concentration is required, you should not eat, listen to music or think about the next activity in this situation. Important topics to be learned should not be stopped abruptly. Only in this way can a spiritual conclusion be found and different topics do not mix.

Hands off your smartphone

The cell phone should be part of the reward phases and should either be set to “silent” or not be in the same room during the concentration phases. The constant availability and curiosity encourage stress and prevent your head from really sticking to one thing. You don't have to do without your smartphone entirely, but you should only use it at set times.

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