Most days we all have a lot on our minds. From daily responsibilities, work-life and the usual challenges scattered throughout our week – there just never seems to be enough time to focus on a singular thing at once! But with so much going on and so much to do, how do we stay focused?
Studies show that the average duration of an adults sustained attention span is a maximum of 20 minutes, however there are many factors that influence your concentration and therefore many ways in which you can improve it (developing your analytical and listening skills along the way). Here’s our top tips and tricks for boosting your concentration:
Sleep well
The bread and butter of all self-improvements is a good sleeping routine. While not everyone requires the exact same thing, a recognised rule of thumb is around 7-9 hours per night. Consistency is also important as developing a sleep routine helps regulate our ‘internal clock’ and makes waking up in the morning a whole lot easier. A well-rested brain is ready to receive, and most importantly, retain information.
Eat well
Focus and concentration is also directly affected by what fuels our bodies, therefore a balanced and enriched diet is key. The best concentration food is fresh, easy on the gut and rich in vitamins. Fruit and vegetables are fantastic at providing nutrients and antioxidants, while slow-release carbs such as legumes help to sustain your energy throughout the day, promoting improved alertness and cognitive skills.
Prioritise
Plan ahead and figure out what is at the top of your priorities, then act accordingly. Since every attention span has its limits get the important stuff done first. By doing this you will direct your core energy into the activities that require it the most!
Keep active
Maintain movement throughout the day and try to stay active. Daily exercise whether big or small helps our brain to focus and release endorphins, making those difficult tasks less strenuous and daunting. Make it fun by incorporating activities that don’t feel like exercise e.g., dancing and ice skating, or choose swimming and water exercises if you struggle with mobility/ joint pain.
Take care of yourself
Remember that you come first, so make sure to take care of yourself. Practice self-care, do things that make you happy and don’t burn out. A happy mind is much better at staying focused.
Eliminate distractions
While there’s a time and place for concentration boosting apps and music, technology is the root of most distractions. Don’t fall into the trap of background tv or leaving your phone nearby; multitasking may seem tempting, but the results speak for themselves when the task at hand has your undivided attention.
Set realistic expectations
Not every task is meant to be completed in one sitting, sometimes it can be better to come back with a clear mind. However, it is important to be realistic while still recognising achievements (even the small ones). Improve your focus and performance by taking regular but short breaks and come back refreshed and ready.
Exercise your brain dexterity
Finally, optimise your performance by refining your brain dexterity. Mentally stimulating activities such as reading, puzzles and crafts help to keep your brain active and ultimately improve your concentration, sustained attention and task outcomes.
If you’d like to find out more about improving your concentration or need support in carrying out any business tasks, we would love to help. Get in touch! E: makeithappen@mbsmih.com T: 01903 688789