Eight ways to better concentration

With so much to do, so many choices, numerous browser tabs open at once and myriad social media options, modern life can leave you with an attention span only slightly better than a preoccupied frog.

But some easy health resolutions for autumn will see your attention span fighting off the dark days and chilly weather and your productivity skyrocketing. Oh yes.

John Bramm, Managing Director and sleep expert at Dormeo Octaspring suggests:

1.   Exercise
Don’t use the winter as an excuse not to exercise. Many of us use the summer months to keep on top of our exercise regimes, and then let this wane as soon as winter appears.

Our physical state plays a big part in our ability to concentrate. When exercising regularly, our muscle strength and endurance will be boosted, giving us extra energy that will help us to be more productive in everyday life. A release in endorphins also makes us feel happier and improves our memory, which again leads to greater productivity - so make the effort to get your heart pumping.
 
2.   Keep the temperature stable
When the central heating is on full blast, it can make you feel sleepy but actually hinder your ability to get the best night's rest. Waking up too hot or too cold at night will also leave you stressed and tired the next day.

Invest in good quality bedding that has good ventilational properties and no pressure points and also check that your central heating is at the right temperature. An ambient temperature of 19°C – 21°C is about right.

3.   Get the right amount of sleep
Our emotional state is another important factor in concentration. Many people also 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 more positive towards life and have a higher tolerance for stress, which can make us distracted. Try to get 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, but also a foggy mind for the rest of the day. It is therefore important to try and get a good number of hours of sleep in the evening, by going to bed early.

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4.   Eat the right breakfast
You shouldn’t work before eating first. Studies have shown that although 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.   Don't force it
If you feel that your concentration levels are starting to flag, it may be time to give yourself a five minute break to let your mind wander, knowing that you will 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. When you sit back down you should feel ready to start working and motivated again.

 
6.   Believe in yourself
Feeling confident in your abilities is a huge motivator, since 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 for help.
 
7.   Harness 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 focussing 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.
 
8.   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.