There are many benefits to having strong concentration skills. When you can get your brain to focus on the task at hand, you can get more done in less time. You’re also less likely to make mistakes. And you’re able to retain information better. Sadly, it can be very difficult to concentrate in this age of technology and 24/7 information. Thankfully, there are many different exercises you can do to improve your concentration.
Write it down
Knowing exactly what you’re supposed to do makes it easier to get into a state of flow faster. You can’t get into that state if you’re trying to figure out where everything is and how to do it. Write down directions for the task, including what materials or tools you need and the order of operations to help your mind get focused.
Meditate
Some people find that they can improve their concentration by practicing meditation. Try meditating, even at your desk, for just a minute or two between tasks. Giving your brain time to switch to the next task improves focus.
Try a puzzle or brain teaser
Others find that they can improve their concentration by doing things like puzzles or brain teasers. Of course, for some, this can lead you down the rabbit hole of gaming instead of doing the tasks you want, so make sure you set a timer for just a couple of minutes so you can get to your work.
Stop multitasking
Try to focus on one thing at a time. It may feel weird at first, especially if you’re used to multi-tasking – when you’re used to a lot of noise, the silence feels deafening. But it’s important to try and focus on one task until it’s done before moving on to the next task, primarily because humans aren’t designed for multitasking. Therefore, you’re not actually multitasking. Instead, you’re just switching tasks which can cause you to take longer and make more mistakes.
Take a short walk
Instead of trying to switch right to a new task when you finish another, go on a short walk. You don’t even need to walk a full five minutes to work. Get up, get some water or go look out the window. If you can’t leave your desk, just stand up, stretch, and take a few deep breaths before switching tasks.
Deep Breathing
Sit in a comfortable position and take slow, deep breaths. Focus your attention solely on your breath, noticing the sensation of the air entering and leaving your body.
Mindful Observation
Choose an object in your surroundings, such as a pen or a flower. Study it intently, paying attention to its shape, color, texture, and any other details. Try to notice things you may not have seen before. This practice trains your mind to stay present and focused.
Fingertip Focus
Extend your arm and focus on your fingertip. Slowly move your finger closer to your face while maintaining clear focus on it. Then, gradually move it back to the extended position.
Counting Backwards
Choose a number, such as 100, and start counting backward, subtracting one with each count. If your mind wanders or you make a mistake, start again from the beginning. This exercise helps strengthen your mental focus and resilience.
Do the task for just two minutes
Another excellent exercise for improving concentration is to set a timer and see how long you can go without getting distracted. For example, start with a goal of 2 minutes and see how long you can last. Once you can consistently hit your 2-minute goal, try increasing it to 3 minutes, and so on.
Doodling and sketching
Doodling or sketching can help you to relax and concentrate during boring meetings or lectures. You don’t need any special artistic skills, just try to doodle basic shapes, gentle waves, or even sketch everyday objects like your coffee mug, pencil, or chair. By doing so, you can find a momentary escape from monotony while sharpening your focus on the present.
You can do many other things on a regular basis to improve your concentration, like exercising regularly, getting enough sleep, eating nutritious food, and staying hydrated. Limiting distractions before you start the task will also help you focus. Of course, it won’t happen overnight, but with practice, and a good timer, you can learn to concentrate better.
