The many hours we spend in front of different screens every day mean that we are increasingly unable to focus on individual tasks or topics. Due to the abundance of visual and auditory stimuli that constantly bombard us from our digital devices, we find it more difficult to concentrate our thoughts.
Here are 6 simple tips that can boost your concentration immediately.
Contents
Cause of concentration problemsDigital resilience through a healthy lifestyle
6 tips for more concentration and productivity
Cause of concentration problems
Instead of productive multitasking, constantly jumping back and forth between different tasks and activities means that we only process things superficially and quickly feel overwhelmed. This makes us feel like we can't complete anything properly. The result: digital overload. A state in which the sheer volume of information literally overwhelms us.
Digital resilience through a healthy lifestyle
However, there are a number of strategies to protect yourself against the negative influences of the digital world. A healthy lifestyle with regular exercise and a balanced diet are a good basis for better concentration. It also helps to consciously incorporate digital breaks into everyday life to relieve the strain on the brain and recharge your batteries with short health exercises.
6 tips for more concentration and productivity
Neuro trainer Luise Walther has put together tips for us on how you can improve your work habits and increase your productivity:
1. Breaks as a creativity booster
Breaks for more performance? What sounds strange has long been scientifically proven. Since humans have a limited attention span, it is advisable to regularly plan short breaks for relaxation while working. A useful way to do this is the Pomodoro Technique. This involves concentrated work for 25 minutes, followed by a 5-minute break. These set time limits help you complete tasks more efficiently and prevent you from getting lost in a task for an excessively long time. This prevents problems with concentration from occurring in the first place.
2. Small exercises in everyday stress
Sport and exercise are important for reducing stress and resting the mind. If you don't have much time and find motivation difficult, you can use reaction boards to integrate simple exercises into your everyday life. The boards show you arrows in different directions. This allows you to take an active break depending on your individual preference and, for example, train your eyes, jaw, tongue, arms or legs. There are no limits for the fanatasy. It is best to hang the boards where they are clearly visible at your workplace. This will remind you to do the exercises.
Training for head and legs
Standing in front of the board. With an upward arrow you go on your toes, with a downward arrow you go into the squat, with an arrow to the right the right heel goes up and with an arrow to the left the left heel goes up.
Eye and neck training
To mobilize your neck, simply make a head movement with your gaze fixed on the center of the VOR board . Make the following head movements: Up right, up middle, up left, right, short stop in the middle, left, down right, down middle, down left.
3. More concentration through breathing
The way we breathe significantly influences our mental performance. Through deep and conscious breathing, more oxygen enters the lungs, is transported into the bloodstream and finally reaches our brain. The increased supply promotes energy production there and concentration problems can be reduced. Try these two exercises for more focus:
Ladder breathing
Stand upright, knees relaxed. Place your hands on your stomach and breathe deeply in and out through your nose. Focus on breathing into your hands into your abdomen. Now place your hands on your rib arches and breathe deeply in through your nose and out into your hands, into your rib arches. Then place your hands on your chest, breathe deeply in through your nose and out into your hands, into your chest.
Sigh breathing
Breathe in through your nose as much as possible, draw in air twice more and then breathe out as much as possible through your mouth, slowly and evenly.
4. The right color
If you have difficulty detaching yourself from your PC, colored glasses can be a suitable aid to increase your attention. The different colors in the spectrum of sunlight are believed to have a unique effect on our mental state and body. Each color is associated with different emotions and moods. For example, green is often associated with nature and serenity, which can have a calming effect and help reduce stress. Yellow, on the other hand, is perceived as an energizing color that promotes concentration and has an encouraging effect for many people.
5. Digital Detox
It is important to consciously plan technology-free times into your daily routine in order to undergo digital withdrawal. Avoid constantly checking your email or social networks and turn off your phone when you don't need it. If you free yourself from constant digital distractions, you will avoid concentration problems and can work more productively.
6. With sound for more focus
Another method to improve focus is to expose your ears to different sounds at a specific frequency to activate the 'gamma rhythm'. This rhythm increases attention, promotes creativity and improves cognitive processing skills.
You need the bone conduction headphones for this. This does not transmit the sound via the ear, but rather via vibrations directly to the skull bones and the inner ear. Practical in the office: Since the headphones don't sit on your ears, you can still hear surrounding noises such as telephone rings.
