Ways to improve concentration

In today’s digital world, along with the stresses of life, concentration seems to be a hard-to-fetch thing. Concentration is a lot like a mental muscle – the more you exercise it, the stronger it gets. Therefore, everyone, especially men who are ageing, should work on enhancing their concentration as it affects their overall mental health.



Factors affecting concentration


Some of the factors that affect concentration can be physical. Regular checkups are required for those who suffer from brain fog and have a hard time conducting business or taking care of finances, as this may be an indicator to low testosterone or low thyroid function. Other factors can be:


  • Insufficient sleep: Scientists have found that lack of sleep can lead to lower alertness, slower thought processes, and reduced concentration. As a result, your ability to perform tasks especially relating to reasoning or logic can be seriously affected.


  • Insufficient physical activity: Have you ever noticed how vigorous exercise leaves you feeling more relaxed and energetic throughout the day? When you don’t do physical activity, your muscles can become tense. You may feel tightness in your neck, shoulder, and chest. Such persistent, low-level discomfort can affect your concentration.


  • Eating habits: What we eat contributes to how we feel, including our mental sharpness and clarity, throughout the day. If we don’t fuel our brains with the proper nutrients, we start to experience symptoms like memory loss, fatigue, and lack of concentration. Avoid processed food and greasy food.


  • Environment: The environment can affect your focus, whether it is too loud or extremely quiet. Lighting that is too bright or too dim can affect your vision. A room that is too hot or too cold creates discomfort.




Tips to improve your concentration


Start implementing these 7 tips and you will be able to develop razor-sharp focus.


Eliminate distractions

According to research, just using our smartphone impairs our ability to concentrate. Block out as much distraction as possible. Log out of your social media accounts and other apps, silence notifications, and put your phone on mute to avoid being distracted by incoming calls or texts.


Get a good night’s sleep

Experts recommend getting 7 to 8 hours of sleep every night. So turn off your TV and put your phone away an hour before bed, and wind down instead with some relaxing music, a warm bath, or a book.


Avoid refined carbohydrates

Refined carbohydrates are sugars or grains stripped of most of their nutrients (e.g pasta, white bread, pizza dough, pastries, white rice, cereals). Since they have no nutritional value and break down quickly, they cause an enormous spike in your blood sugar, which often triggers an inflammatory response by your immune system.  The inflammation can reach your brain and cause symptoms of brain fog.


Set a timer

Blocking off time for specific tasks can help you focus on one thing at a time and lower the risk of distractions.


Connect with nature

Boost your concentration naturally by going outside every day, even for a short while. Spending time in nature benefits your mental wellbeing.


Train your brain

Playing certain types of brain games can help to improve your concentration, such as crossword puzzles, Sudoku, chess or jigsaws.


Make time for exercise

Regular exercise is a great way to improve your concentration and your physical health. Studies have shown that people who have an active lifestyle perform better on tasks that require a high level of concentration.

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