Staying focused can be hard! I know after a few hours on the computer, I lose concentration. I get distracted by so many thoughts. Google becomes my best friend! These are 5 simple tips I’ve found super helpful to improve concentration.
Clear your distractions
Yes. Instagram. Facebook. These are all distractions that hurt our concentration more than we think.
When we stop and pick up our phone to scroll through our feed this is STILL multitasking[ref](n.d.). Retrieved November 13, 2017, from http://www.apa.org/research/action/multitask.aspx[/ref].
Multitasking isn’t just doing two things at once but moving from one task to another quickly.[ref](n.d.). Retrieved November 13, 2017, from http://www.apa.org/research/action/multitask.aspx[/ref]
Even though picking up your phone for just a few seconds might seem small, doing it consistently over a day (or any small distraction over a day) can “cost as much as 40% of our productive time”[ref](n.d.). Retrieved November 13, 2017, from http://www.apa.org/research/action/multitask.aspx[/ref].
Things you can do:
- To improve concentration, put the phone somewhere you can HEAR it but won’t be tempted to touch it. In the next room is always the best option.
- Another great way to improve concentration is to close your e-mail – the habit of checking our e-mails when notification sounds is a bad habit! A great idea from Tim Ferris in the Four Hour Work Week is to set specific times to check your e-mail.
Green tea it!
Coffee, while it can give us a temporary buzz, can also create a nice crash. Retrieved November 13, 2017, from http://www.apa.org/research/action/multitask.aspx[/ref].
A great alternative without the withdrawals is green tea – in particular Matcha tea.
Because you’re consuming whole leaves in matcha, you may get three times as much caffeine than a cup of steeped tea, about the amount in a cup of brewed coffee. Matcha aficionados say that compared to the caffeine buzz from coffee, matcha creates an “alert calm” due to a natural substance it contains called l-theanine, which induces relaxation without drowsiness.[ref]Health Benefits of Matcha Tea. (n.d.). Retrieved November 14, 2017, from http://matchasource.com/health-benefits-of-matcha-tea/[/ref]
You can now get Matcha in sachets too!
My favourite brand of powdered Matcha (that you need a flask to mix) is Zen Green Tea (they have free shipping too – bonus!!).
Otherwise sachets (that I use when I’m too lazy make it) is Kirkland’s Matcha Tea Bags.
Have a list for things that come to mind
A key tip I got (that you’ll love to improve concentration & lower stress) was to keep a notepad, or section of your planner JUST for notes that come to mind.
Part of our distraction is doing something as soon as it comes to mind otherwise we’ll forget it!
Instead, keep a notepad where you can write down straight away.
It helps you feel LESS distracted & we can say BYE to the anxiety & worry that we’ll forget about it!
Related content: 5 Sleep Rituals That Will Actually Help Stop Anxiety Before Sleep
Take breaks
I used to work 5-6 hours straight on the computer churning out posts and working on my blog. Then I’d wonder after the first 2-3 hours why I my concentration was nearly at zilch!
“If you want to feel more energized, creative and effective at work – and still leave work with enough oomph for the “life” part – the ideal breakpoint is to stop your work and give your mind and body a break every forty-five to sixty minutes” – Brendon Burchard
This is NOT an instagram or check your phone break!
To have a proper break & to improve concentration, we need to get our bums off our seats and go for a walk, or sit somewhere quite and give ourselves 5 minutes rest.
Something I now do is have a work timer (the one I use is Be Focused App). I set it 50 minutes then take a 5 minute break. Then on my third round of 50 minutes, I take a 10 minute break.
This has made the BIGGEST change to my productivity.
Stopping and taking 5 minutes to move & breathe helps me stay on task & focused.
Related content: How To Start A Day Productively
Things you can do to improve your concentration with breaks:
- Go for a 5 minute walk
- Find a place to do a 5 minute stretch
- Go the kitchen and make yourself a tea! (Matcha maybe…?)
Release Tension Meditation
Our concentration, by the end of the day, can be as short as seconds!
I know when I get home, even concentrating on simple tasks, can take a lot!
One thing I never though about was how much energy we use “transitioning”[ref]Burchard, B. (2017). High performance habits: how extraordinary people become that way. Carlsbad: Hay House, Inc.[/ref] between tasks.
I don’t think we even stop to think, we just do!
Between breakfast & dinner, we spend so much energy just switching to place to place or task to task!
One thing I’ve been trying (that I got from High Performance Habits – my book obsession at the moment!) is to stop and do a short 1-2 minute release meditation in between transitions.
So, when I get up I have breakfast and before I start work, I give myself 1-2 minutes to close my eyes, focus on my breath, and repeat to myself release.
When I stop work, before I move to my next task, I do the same thing.
This has helped me SO much in keeping energised & focused.
It makes me feel like I’m running my day, instead of the day running me.
It’s amazing how much just a few minutes break in between tasks can refresh you.
Related content:
- Struggling With Meditation? 4 Must Have Meditation Tips
- Best Guided Meditation Apps To Keep You Meditating!
Things you can do to improve your concentration using RMT:
- Take 1-2 minutes in between transitions (a good time is before you jump out of the car before & after work)
- Take deep breathes
- Practice a release mantra
