How to Improve Concentration and Memory Easily?
How to Improve your Concentration and Memory?
If you are a student, there a number of tasks to be done- submit the assignments, attend lectures, read and learn, give exams and of course there is social life to be balanced along with all these things.
The key to get things effectively is to have a strong concentration and good memory.
Concentration is required for things like grasping a study lesson, coming up with a great presentation at work and for things where you require a good deal of analysis.
Why is it Difficult to Have Strong Concentration and Focus?
The human brain is very complex, it thinks of several things at a time, it’s curious and gets distracted very easily. Few things which make us really difficult to concentrate are
- Negative emotional state
- Low energy level
- External distractions
- Wrong timing
We shall discuss in detail about the simple tasks which will help you to concentrate and focus better. These tips will also help you to sharpen your memory.
Tip1 – Have a Calm Mind
Oh, there are so many tasks to do. I don’t think I’ll be able to do it.
Oh, my God, this is so overwhelming. I can’t do it.
These are the things we say when we have so much at hand to do.
Panic is a killer of concentration and memory.
With the calm mind, you can do things in a much better way. So to improve you memory you need to have a calm mind.
Few ways to calm your mind are:
1) Practice meditation:
Meditation helps you to calm your mind and gives you the energy to start afresh with your tasks.
Meditation helps you to balance your emotions thereby giving you an increased energy and vigor.
You do not need an instructor to learn meditation, simply sit back close your eyes and concentrate on your breath. Meditation of 10 to 15 minutes is enough to make you feel fresh.
2) Calm yourself with music:
It is proven that Beethoven music has a calming effect on the mind and helps to boost concentration.
You can listen to relaxing nature sounds like Ocean waves, waterfall, bird chirps. If you are not a fan of nature sounds, any instrumental song does the same trick.
3) Be in a comfortable environment:
There are lots of noises in our surrounding which are very annoying.
For instance, our phone buzzing constantly, traffic noises, people talking, loud music etc.
If you want to focus you need to be in an ambient environment which has suitable lightning and minimum noises.
Find a place which is comforting and get a chair which is ergonomically comfortable.
4) De-clutter your desk:
It is necessary to have organized desk if you juggle to find things from time to time to lose concentration and focus.
You can beautify the space by hanging pictures which calm your mind.
Tip 2 – Overcoming Distractions
Our mind is very complex and it wanders a lot. Few tips to overcome those are as follows
1) Ban the technology:
Technology has been a boon and it helps a lot in many ways, but the constant buzzing of phone with the notifications and popups distracts us a lot.
If you want to concentrate do not open your emails or check your phone, it’s better to turn your phone off or turn it on silent.
By banning technology you give your brain a chance to focus on few things at a time.
2) Follow promo dero technique:
Don’t get frightened by the complicated name of the technique.
The promo dero technique simply means, focusing on something continuously for 15 minutes and then resting for 5 minutes.
This technique gives you ample time to focus on the thing at hand and at the same time gives your brain a chance to rest.
3) Distraction to do list:
Imagine yourself working on a difficult presentation at work, suddenly you remember that you need to pick up few grocery items while your way back at home.
Your brain starts ticking in a different direction and you lose focus.
To avoid this, it is advised to have a distraction to do list, simply note down your trail of thoughts on a paper and tell yourself that you will focus on it later.
Tip 3 – Planning your work:
Planning is everything. It leads to faster execution and causes far lesser stress.
1) Prioritize:
Do not get bogged down by the difficulty of the task or the number of tasks that you have to do.
Just think which are the tasks to be taken care at the earliest, you can prioritize in your mind or jot it down on a paper.
2) To do list:
Making a to-do list is also a good practice to get your focus stronger and improve your memory.
Jot down all the things that you have to do and scratch out the things if completed can act as a reward and relief, that you completed the entire task you thought of.
3) Assign a time estimate:
In your to-do list assign the time estimation for each task that you have mentioned.
By doing this your brain makes note that he has to focus and complete the assigned task in stipulated time.
4) Switch between tasks:
Menial tasks can cause boredom and difficult task makes you tired. Aim to create a good balance.
It is advised to switch between high and low attention tasks. This way your focus is stable and your mind is not distracted.
5) Identify your peak time:
You might have noticed that your brain is much sharper in the morning whereas you feel dull by end of the day.
Some people are active in the morning while some work well at night. Identify your peak time and do the difficult task at that time.
6) Break a difficult task into the smaller task:
Let us consider an example of making a presentation for your work. It may seem like a huge task to do but the real key here is to break the large task smaller ones.
A presentation can be broken down into smaller task like analysis of off the data, research, planning the flow of the presentation, looking for images that you would be required, and finally making the presentation.
This task can be even better if you assign time limits on each task. When you divide the task, your brain is able to concentrate and focus in a better way
Tip 4 – Taking Care of your Body
It is said that healthy body is a healthy mind, until and unless your body is healthy you will face many difficulties in your concentration and focus.
Read on to know quick and simple healthy tips.
1) Eat healthy foods:
Eat plenty of fruits and vegetables as it provides nourishment to your body, it consists of vitamins and antioxidants.
You should avoid refined carbs and white sugar as it will make you dull. Artificial sweeteners and MSG should be avoided as it is bad for health.
If you find yourself low in energy and motivation and at the same time have trouble concentrating then you may have a dopamine deficiency.
A protein-rich diet is necessary to create dopamine. Also, foods like apple, bananas, vegetables, oatmeal and chocolate will help you raise your dopamine level and make you feel high on energy.
Best Food to improve concentration and memory:
- Avocados
- Beets
- Blueberries
- Bone Broth
- Broccoli
- Celery
- Cocounut oil
- Dark chocolates
- Egg Yolks
- Extra virgin olive oil
- Green, leafy vegetables
- Rosemary
- Salom
- Turmeric
- Walnuts
SOURCE:content.wisestep.com
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