Tips to Improve Focus and Concentration

With the advent of the internet, we have all gained a very powerful ability. In a matter of seconds, we can gain access to any information we so desire. We can reach the depths of the oceans or reach for the heavens without moving a single muscle. With the power of the internet, it is now possible to find the number of licks it takes to get to the center of a tootsie pop. Crazy, ain't it? With the universe at the tip of our fingers, it is sometimes hard to localize to the here and now and the task at hand. In recent years, the average human attention span has been on a steady decrease and many find it hard to just sit down and focus.

Here are some tips and tricks to help improve your focus and concentration.

Meditation

Meditation can be a helpful tool to improve focus and concentration. Meditation is a practice that requires focused concentration and an emphasis on staying mindful and living in the present moment. During meditation, a participant will try their best to focus on their breathing pattern and avoid incessant thinking. An important part of the practice is coming back to your breath when you realize that you have become distracted. By making mediation a part of your routine, you can program yourself to be able to focus longer and more effortlessly switch from a non-focused state to a focused state. It works best if you complete the practice right before you need to focus.

Cold exposure

Cold exposure can include anything from a cold shower to a cold plunge. Controlled cold exposure can help increase epinephrine and dopamine in the brain and body. Epinephrine and dopamine are two of the body's neurotransmitters and in this case, can provide a sense of improved focus and concentration that can last over an hour. This is an example of how acute stress (short-term stress) can increase focus and concentration by eliciting a sympathetic nervous response (stress response).

Caffeine

Caffeine is a widely used product that is beneficial for improving focus and performance. Caffeine helps increase the circulation of dopamine within the body, in addition, it blocks the binding of adenosine in the brain which is responsible for sleep pressure. This is the pressure or feeling of drowsiness. By improving the efficacy of dopamine and blocking adenosine it provides a boost of energy and focus for a limited amount of time. It is a useful tool to use if you need to study for extended amounts of time.

Breaks

In order to maintain focus and concentration, it is helpful to take replenishing breaks. For example,

-NSDR ( Non-Sleep Deep Rest) is as the name suggests and involves taking a short amount of time to relegate all focus and allow the brain to enter a calm state of mind where it can drift. Think of it as a meditation where you get in a comfortable position, but instead of focusing, you allow your mind to drift. This small practice is a great way to get a second boost of energy and reset your brain and nervous system during a break.

-Sunlight/walking is a great way to get your blood flowing and your body moving. In addition, a short walk and/or exposure to sunlight can increase the production of chemicals in your brain and in return, improve focus.

-Nutrition is a great way to get an extra reserve of energy when needed. You want to make sure you are eating foods that will supply you with glucose and tyrosine. In order to maintain proper blood glucose levels, you can supplement glucose by eating carbohydrates and fruits. Glucose helps the activity of neurons and is essential for focus. On the other hand, tyrosine can increase dopamine and focus and is available by eating meats and certain vegetables.