You’ve probably heard the phrase “it’s all in your head.” Well, when it comes to your focus and concentration, there is a lot more to it.
If you’re struggling to focus and concentrate at home, at work or at school, it’s important to know the things that might be causing this and ways to improve.
Why am I struggling to focus and concentrate?
There are various things that can cause you to struggle with staying focused. Here are a few that might be contributing.
Lack of sleep or low-quality sleep
Ever noticed that your phone doesn’t work very well and dies quickly when you get to 10%? You’re brain is the same way.
According to Calm, your brain needs to recharge — and sleep is its charger. When you are not getting enough sleep or poor sleep, you might notice your mind wandering more than normal.
Stress
Any type of stress can impact your focus but the more stress you have the worse it can get.
Stress effects your cognitive function and your ability to learn, according to PositivePsychology.com, and can “decrease work productivity and interferes with daily life tasks.”
Lack of exercise and diet choices
According to Calm, regular exercise helps to get blood flow and oxygen to your brain which helps your ability to focus.
Your hunger and thirst can also make it hard to focus and concentrate. But be careful with what food and drinks you consume.
Having drinks and foods that give you energy quickly can cause you to crash later on, which also leads to a struggle to focus and concentrate, per Calm.
Multitasking
When you are focusing on several things at once it may feel like you’re being productive.
However, according to PositivePsychology.com, multitasking actually increases your likelihood of making mistakes and is less effective.
Underlying factors
According to Healthline, sometimes there are other underlying factors — like anxiety, depression or learning disorders — that affect your concentration.
These factors require more help from doctors and other professionals.
6 tips to help improve your focus and concentration
Limit distractions
The first thing to do is to limit as many distractions as you can. To start, here are a few simple things Healthline suggests you can do:
- Move to a quiet area.
- Turn off notifications on your phone.
- Close out of programs and apps that aren’t essential.
- Play calming music or white noice.
- Declutter your work space.
The Pomodoro technique
The Pomodoro technique is a great way to practice focusing on just one thing as well as managing your time, according to PostiviePsychology.com. Here’s what to do:
- Select a task to work on.
- Set a timer for 25-30 minutes and work until the timer goes off.
- Take a five-minute break.
- Repeat this four times and then take a 20-to 30-minute break.
Try mindfulness
If you’re struggling to focus on the here and now, mindfulness is a great way to practice doing so.
According to Calm, when you practice mindfulness — for even just a few minutes each day — you will be better able to focus and concentrate on the present moment.
Get enough sleep
According to Healthline, “The recommended amount of sleep for adults ages 18 to 60 is 7 or more hours a night.”
If you struggle to just get seven hours, try these suggestions:
- Avoid caffeinated drinks after lunch.
- Put away electronics an hour before bed.
- Take time to wind down.
- Keep your bedroom cool, quiet and dark.
Exercise and fuel properly
When it comes to exercise, everyone is at different levels so it’s important just to do what you can.
According to Healthline, finding ways to incorporate it into your day — from walking your kids to school, to waking up a little earlier to workout — is a great way to start.
Along with exercising regularly, remember to stay hydrated and try eating more berries, green vegetables and walnuts, per Healthline.