10 keys to increase concentration.

Whether it is a matter of privacy, work, or studies, a large part of our activities require a large part of concentration. It is important to highlight the relevance of concentration in relation to learning and memory. It can be really tough dealing with the various distractions that plague our daily lives. So maintaining a good level of care for long periods of time is one of the biggest problems today. That is why we propose to highlight some keys so that the reader can greatly improve their lifestyle:

1. Metacognition and concentration.

What is it about? Learning how attention works in general is key. To do this, it is essential to know the distractors that affect you the most. This level of registration of external stimuli that blur us is essential to change our concentration. These fundamental aspects will help you better manage your attention resources.

2. Breaks.

Periodic breaks are strongly recommended. Of course, the best, say the specialists, is in natural environments; it is extremely important to breathe fresh air and, if possible, to see horizons as a rest mode. "Various studies such as the one conducted by Marc G. Berman and his collaborators at the University of Michigan in 2008 have shown the power of natural environments such as forests and parks to reduce attentional fatigue." Walking or resting in a park can be extremely vital. 

3. Train yourself cognitively.

The scientific world increasingly insists on the possibility and necessity of improving mental abilities. These are not used for specific jobs, but they help you in the development of all daily activities. "Jolles and his collaborators published in 2013 that working memory training promoted changes in the connectivity between structures of the fronto-parietal network of the brain." This network is “involved in the processing of care. Thus, the online training programs They could be a more innovative and fun option that allows you to exercise your concentration skills wherever you are ”.

4. Modification of the environment for more concentration.

It is highly recommended to start by cleaning the environment. What does this mean? As many distractors as possible should be eliminated after they have been identified. It can be social networks, messages, television, contact with people. All these elements can capture your attention preventing you from dedicating it to the important task. It is also important that you are really comfortable, so do not forget to control the temperature of the room, use a comfortable chair, etc.

5. The practice of meditation.

"In 2007 a team of researchers led by Yi-Yuan Tang, described in an article published in the scientific journal PNAS that training 20 minutes a day for five days was enough to improve performance in an attention test, in addition to reducing anxiety and fatigue ”. However, it is important to understand that this isolated exercise will not necessarily be functional. At the same time, one must be able to work on keeping one's attention on whatever is being proposed. This healthy effort, together with meditation, can give wonderful results.

6. Control of thoughts.

Often when we want to concentrate and one is distracted by other things because of the free flow of one's thoughts, it can be functional to have a re-orienting word in store. Choosing a word to say to yourself as a warning mode can be a great strategy. You can tell yourself 'focus', or 'go back to the studio', in either a harsh tone, or in whatever way works best - it can be a great help to get back into focus once out of focus. 

7. The role of video games in concentration.

“In a now classic study from the University of Rochester (New York) published in Nature, it is observed that those people who played action video games improved their visual selective attention, were able to attend to more stimuli and were more efficient in the form to use their attentional resources ”. In any case, video games can be extremely addictive and one often seeks to return to them, being a double-edged sword. If you have the ability to organize your time minimally, it is recommended to leave games for the end of work or only for breaks. We don't want unsharp advice to lead to worse focus. 

8. Toggle tasks.

Spending all day doing the same thing can be a great blessing when it comes to a practice that you enjoy, but it can also be exhausting. Re-emphasizing time management is not superficial. “Alternate subjects or tasks and also their degree of difficulty, or the type of learning strategies that you must implement. If you avoid saturating yourself, you will stay motivated ”.

9. Control of anxiety.

How many times do we have so many things to do that it makes us a headache to know where to start? Or on the other hand, perhaps it may happen that we know where to start, and when we start, we are invaded by thoughts and concerns about what we still have to do. If what you are looking for is a good strategy to avoid this, it is recommended to organize daily activities and keep a schedule, this will make it easier for us to focus every moment on the task that we have to perform.

10. Physical exercise.

“A whole body of publications points in the direction that physical exercise improves cognitive performance. Michele T. Tine and Allison G. Butler published a 2012 article in the journal Experimental Educational Psychology in which they demonstrated that short (12-minute) aerobic exercise improved selective attention capacity in a group of children. " Even if it is a tough task, it can be very effective, and rewarding yourself for your effort can be extremely beneficial. “For example, if you want to get up to see what's in the fridge, do it when you have completed part of your work, but not by leaving it halfway. That way the award will taste better to you ”. The philosopher Frederick Nietzsche recommended not to give credence to any thought that arises without having first exercised the muscles and without having arisen in the open air.

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