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Articles > Self Development > Training yourself for better concentration
Training yourself for better concentration
A better concentration for a better you
14th November ,2007
| This article discusses tips and techniques to help you improve concentration. This article provides necessary information about how to improve concentration and deal with poor concentration. |
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Concentration and your body
Your ability to concentrate, to study at your optimal level, depends on your entire body being healthy. The pressure of deadlines and expectations may lead you to ignore the needs of your body. However, the more you look after and respect your body, the more your body will do for you.
The body needs adequate nourishment, rest, exercise and sleep.
a. Needless to say, a healthy, balanced diet is a must. Take time to enjoy your food; use mealtime to unwind.
b. Avoid eating a big meal before a study session. Too much food will send your body into a 'rest' mode. On the other hand, don't starve yourself either. Frequent small meals are best.
c. A sudden high intake of sugar will cause your blood sugar level to rise and then drop sharply. Consequently, you may feel tired, drowsy and have difficulties in concentrating. Glucose tablets and sugary food are for physical activities; they are not so good for mental work. For snacks, try savouries, fruit or nuts.
d. Drink plenty of water during a study session, especially when you feel sluggish.
e. Caffeine may help you to stay awake, but it can increase your anxiety - use it in moderation.
f. Choose an exercise that you enjoy. Regular exercise can improve your concentration.
g. Your body needs to rest and relax periodically every day. Regular breaks are essential for good concentration and memory (Secrets of Memory Improvement). (See below on concentration span).
h. Regular bedtimes discourage insomnia. If you must cut down on sleep, try to go to bed at your regular time, but get up earlier instead.
i. There is some research evidence to support the theory that catnaps promote concentration and memory (Read article on Secrets of Memory Improvement.
j. Do not associate your bed with work by studying on your bed. Your body will get confused as to whether the bed is for work or for relaxing.
Tips on how to study better with concentration
a. Choose a chair that supports your back. It should be comfortable, but not too comfortable. Just like an athlete during a performance, your body should be relaxed, so that all your energy goes to where it matters - your brain.
b. Have everything you need on the desk. Put away what you do not need for the study session. Seeing reminders of other assessments or domestic bills may increase your anxiety and distract you.
c. Ensure that you have adequate, preferably natural, light.
d. Study according to your body clock. Are you sharpest in the morning or at the evening? Schedule your most difficult materials when you are mentally at your best, and schedule the easier ones when you are mentally less efficient.
e. Know and respect your concentration span which will vary from hour to hour and from day to day.
Tips on how to Concentrate better
At the beginning of a study period, you probably take a little time to settle down into your work. Try to encourage your concentration to kick in quickly with conditioning.
1. Get into good habits
a. Study at the same time and at the same place, devoted to study only. This helps you to associate the time and place with studying and concentrating. You will find that you get into a habit of studying as soon as you sit down.
b. Likewise, you can carry out a small ritual at the start of every study session, such as taking out a figurine, wearing your study cap, or putting up a sign. This helps to tune your body into a study mode when you carry out the ritual. It also serves to tell others that you are studying and that you should not be disturbed. Do not choose an activity, such as reading your email or checking the stock market, that may lead you to procrastinate or distract you.
2. Prepare your mind
a. Avoid exciting activities just before you start to study.
b. At the beginning of a study period, spend a few minutes to calm and relax your mind and body. (Try 'Focus on Your Breath' exercise, below.)
c. Be positive! Believe in your ability to overcome any challenges.
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