We often notice that our brain constantly switches from one task to another, which is not a character flaw but is more like a side effect of living in a world that is programmed to constantly distract our attention. But every age has its own peculiarities on how to improve concentration and focus.
How to Improve Concentration and Focus
Environment Management: Get Rid of Distractions
- Digital Detox. You should turn off notifications on your phone and close unnecessary tabs in your browser. You can try to set a timer on your phone or use apps that block distracting websites for a certain period of time.
- Create a Workspace. You should make sure that this is a quiet place where there is only what is necessary to do the current task, which can be a corner of a room or just a clean table.
- Communicate Your Boundaries. You should tell your colleagues or family members that you will be working with concentration for a certain period of time and ask them not to distract you.
Time Management: Planning and Structuring
- The Pomodoro Technique. This method involves working in short, intense periods; for example, you work for 25 minutes and then you take a 5-minute break. After four such “pomodoros,” you should take a longer break, which can be 15 to 30 minutes, which helps prevent burnout and keeps your brain in good shape.
- “Deep Work.” In his book, Cal Newport describes the concept of “deep work,” which is focused, uninterrupted activity that allows you to achieve maximum productivity. You should set aside 1 to 2 hours a day in your schedule for such work, completely isolating yourself from the outside world.
Body and Mind Management: The Physiological Basics of Focus
- Sleep. Lack of sleep is the main enemy of concentration because while you sleep, your brain cleans itself of toxins and locks in the information you have received. You should aim to sleep for 7 to 9 hours a night.
- Nutrition and Hydration. The brain needs energy, so a balanced diet rich in omega-3 fatty acids, vitamins, and minerals helps support its functions. You should not forget to drink enough water because even a 1% or 2% dehydration can significantly reduce your mental abilities.
- Physical Activity. Regular exercise improves blood flow, fills the brain with oxygen, and encourages the production of brain-derived neurotrophic factor (BDNF), which helps with the growth of neurons and the strengthening of connections between them.
Why Generation Z Is Less Concentrated Than Boomers
Comparing generations often causes debate, but from a scientific point of view, it is possible to explain the differences in concentration levels without using stereotypes. It is not about innate qualities, but about the effect of the environment in which these generations grew up.
The Baby Boomer generation (1946–1964) grew up in the era of analog media, and they consumed information in a linear and sequential way, which meant reading books, newspapers, and watching television on a schedule. The brain was used to long periods of focus on one source, and there were no constant notifications, endless news feeds, or the ability to switch to something else in an instant.
The Zoomers generation (1997–2012) is a generation of digital natives, who grew up with tablets in their hands and smartphones in their pockets.
- The Era of Instant Notifications. A device that constantly vibrates and makes sounds trains the brain to react quickly to outside noises, which forms what is called “attention switching,” when the brain is constantly ready to change tasks, which prevents deep focus.
- The Content Marathon. Short videos, clips, memes, and Stories all train the brain to get instant satisfaction and a quick dose of dopamine. The brain gets used to a quick change of information and starts to get bored when doing longer, more boring tasks.
- Multitasking as the Norm. We think that we can do many things at the same time, such as answering messages, listening to a podcast, and working on a presentation, but studies show that the brain cannot do several things at the same time effectively. It simply switches between them quickly, which leads to a “leftover of attention,” where small parts of attention from the previous task get in the way of focusing on the new one, which lowers productivity.
For generations that grew up in the digital world, the brain is trained to process a large amount of information quickly but at the same time loses the ability to keep its attention for a long time.
The Effect of Sports on Cognitive Functions and Focus
Physiological Aspects
- Improved Blood Flow. During exercise, the blood flow to the brain increases, which is especially important for the prefrontal cortex, which is responsible for executive functions, including planning and concentration.
- Neurotransmitters. Sports encourage the production of important neurotransmitters. Dopamine and norepinephrine are responsible for motivation, attention, and memory, and regular exercise raises their levels, making you more focused and energetic.
- Stress Reduction. Physical exercise is a great way to lower the level of cortisol, which is a stress hormone. Chronic stress literally destroys neurons in the hippocampus, which is the part of the brain responsible for memory and learning. By reducing stress, we protect the brain and improve its functions.
- Neurogenesis. Some types of aerobic exercise, such as running and swimming, help new neurons grow in the brain, a process called neurogenesis.
Psychological Aspects
- Discipline. Regular sports help you form a habit of discipline and determination, which then transfers to other areas of life, including your study or work process.
- Mind-Body Connection. Exercises, especially those that require coordination like yoga and dancing, strengthen the connection between the mind and the body, which improves self-control and awareness.
Brain Training and Apps for Developing Focus
Exercises Without Apps
- Mindfulness Meditation. You should start with 5 to 10 minutes a day. Just sit in silence and watch your breathing. When your thoughts start to wander, you should just notice it and return to watching your breathing. The goal is not to stop thinking but to learn how to return your attention.
- Counting Backward. You should try to count from 100 to 1 by 7s or 3s. This is a simple exercise that requires full concentration and does not allow the brain to get distracted by outside thoughts.
- Memory Games. You can try to memorize shopping lists, phone numbers, or the names of new friends. You can use associative techniques to make it easier to remember things.
- Puzzles. Crosswords, Sudoku, chess, logic problems, and puzzles are all great brain trainers that develop logical thinking and attention to detail.
Exercises With Apps
- Personalized Approach. The apps like Mind Elevate one begins with a test to determine your strengths and weaknesses and then offers you a personal training plan.
- Game Format. The exercises are in the form of mini-games, which makes the process fun and helps you stay motivated.
Musical Component. Some games in the app use music to train auditory perception and a sense of rhythm, which, in turn, helps improve the executive functions of the brain.