10 keys to increase concentration.

Whether they are 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 hard to deal with the various distractions that plague our daily lives. Therefore, 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? It is key to learn how attention works in general. For 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 attentional resources.

2. Breaks.

Periodic breaks are strongly recommended. Of course, the best, specialists say, is in natural environments; It is extremely important to breathe fresh air and, if possible, see horizons as a way to rest. "Several studies such as the one carried out 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 is increasingly insisting on the possibility and need to improve mental abilities. These are not used for specific jobs, but 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 attention. 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 carrying out environmental hygiene. What does this mean? As many distractors as possible should be eliminated after having identified them. They 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 maintaining attention on whatever it is that is proposed. This healthy effort together with meditation can give wonderful results.

6. Thought control.

Often when we want to concentrate and one is distracted by other things due to the free course of one's own thoughts, it can be useful to have a re-orienting word saved. Choosing a word to say to yourself as an alert mode can be a great strategy. You can say to yourself 'focus', or 'go back to the studio', with either a severe tone, or in the way that works best. It can be a great help to, once unfocused, re-focus. 

7. The role of video games in concentration.

“In an already classic study from the University of Rochester (New York) published in Nature, it was 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 way 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 one has the ability to organize their times minimally, it is recommended to leave the games for the end of work or only for breaks. We don't want unnuanced advice to lead to worse concentration. 

8. Switch tasks.

Spending all day doing the same thing can be a great blessing when it comes to a practice that one enjoys, 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 maintain motivation.”

9. Control of anxiety.

How many times do we have so many things to do that it gives us a headache to know where to start? Or on the other hand, perhaps it can happen that we know where to start, and when we start, we are invaded by thoughts and worries 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 at hand.

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 an article in the journal Experimental Educational Psychology in 2012 in which they showed that brief aerobic exercise (12 minutes) improved selective attention span in a group of children.” Although it is a hard task, it can be very effective, and rewarding yourself for the effort can be extremely beneficial. “For example, if you feel like getting up to see what's in the fridge, do it when you have completed a part of your work, but not by leaving it halfway. That way the prize will taste better to you”. The philosopher Federico Nietzsche recommended not giving credit to any thought that arises without first having exercised the muscles and without having arisen in the open air.

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