8 Tips For Better Concentration

With so much to do, so many things going on, so much noise, so many pages open at once, and the constant buzz and blink of your smartphone, it's small wonder we find the mind struggles to keep up. Our Sleep experts here at Dormeo have done some digging and have come up with the following 8 suggestions to help you avoid the burnout blues....

1. Get Some Exercise

Getting regular exercise is not just about looking good and feeling fit. Our physical state plays a huge role in defining our ability to concentrate.

When exercising regularly, our muscle strength and endurance will be boosted, giving us extra energy that will make us more productive in everyday life. A release in endorphins will also make you feel happier and improve your memory, which again leads to greater productivity - so make the effort to get that heart pumping.

2. Keep the temperature under control

When the central heating is blaring away at full whack, while it can make you feel sleepy, it can also actually hinder your ability to get the best night's rest.

Waking up too hot or too cold at night will also leave you feeling stressed and tired the next day. Check that your central heating is at the right temperature. An ambient temperature of 18°C – 21°C is what most experts recommend.

Investing in good quality bedding that has good ventilational properties, and with no pressure points, is also a must.

3. SLEEP! Not too little, not too much!

Our emotional state is another important factor in concentration. Many people don’t realise the toll a lack of sleep can have on their cognitive and mental health.

When we are well rested we are calm and generally more positive towards life, giving us a far higher tolerance for stress. Try to get an absolute minimum of at least six hours of undisturbed sleep a night.

But don't go overboard.

Recent studies have shown that oversleeping in the morning does actually have a number of physical and psychological side effects too, such as headaches and back pain, and also a foggy mind for the rest of the day.

It's therefore vital to try and get a good number of hours of sleep in the evening, by going to bed early.

4. Eat the breakfast you know you should eat

You shouldn’t go to work BEFORE eating breakfast. And DON'T simply rely on that Costa Latte with the extra shot purchased at the railway station to see you through.

Once that caffeine burns off, you'll be in big trouble! Studies have shown that while a high-calorie breakfast can hinder concentration, a small breakfast containing fibre-rich whole grains, dairy, and fruit actually improves short-term memory and attention.

5. Struggling? Take a break!

If you feel that your concentration levels are starting to flag, then that may be a time to give yourself a little five-minute break to let your mind wander, knowing that you'll get back to the task in hand after a set time period.

In order to switch off from the task, do something completely different such as get up and talk to a colleague, go for a quick walk, or make yourself a cup of tea.

And never, ever underestimate the power of FRESH AIR! When you sit back down you should feel buzzed up and ready to go again.

6. You can do it. You KNOW you can

Feeling confident in your abilities is a huge motivator because if you believe the work you’re doing is of a good standard you will be proud of it and more likely to focus.

A lack of knowledge of the task at hand often leads to procrastination, which will see time fly by. Instead of worrying about a task, do research or ask someone. Confidence that you are doing the right thing will aid your concentration immeasurably.

7. Tap into the power of music

Listening to music whilst working causes a positive mood change, increases curiosity, and enhances perception. These are great characteristics to have, especially if in a creative role.

People often say music helps them concentrate by stopping them from focusing on other sounds. So if you find you're easily distracted by your colleagues see if listening to headphones when you need to concentrate works for you.

Just make sure it's something that actually works for you. Not everyone finds it helpful to listen to Cannibal Corpse when doing their finances.

8. Graze. Eat right and regular

There are scientifically proven foods that help sharpen focus and concentration and increase attention span. These include fish, berries, and caffeine.

Concentration depends on the ability of messages to flow freely between brain cells and in order for this to happen, the cells need plenty of oxygen so they can continue to pass messages on.

This oxygen comes from blood sugar. To keep blood sugar up, eat little and often. Walnuts and seeds are great to snack on and oily fish has been proven to improve nerve function in the brain.

Raiding your colleague's magic drawer of chocolate, believe me, will lead to a terrific sugar rush but beware the comedown! That said, however, the occasional use of the odd cheeky packet of Haribo sour cherry laces is one of the top secret weapons of the Dormeo digital team!