Concentration levels can go up and down throughout the day, positively or negatively affecting our work, productivity, mood, and so many other parts of our everyday lives. Regulating concentration levels is simple and can help boost productivity and mood, in turn helping us present our best selves and our best work!
» Show more
Get enough sleep.
This sounds like a no-brainer, but it’s important to get the RIGHT amount of sleep– not enough and you’ll feel like a zombie all day; too much and you’ll also feel like a zombie all day! Most doctors recommend 6-8 hours of uninterrupted sleep each night. You have to find which amount is your sweet spot, but once you do, you’ll notice how much more alert and focuse you feel throughout the day.
Drink more water.
Not only will it help you stay on track with your fitness and nutrition goals, but drinking water will help you to put off the munchies that are probably being caused by boredom or thirst (the urge to snack is often not even related to hunger!). Make sure you’re hydrating regularly throughout the day so that your body has everything it needs and won’t be sending tricky (and distracting) signals to your brain all day.
Again, you’ll have to find your sweet spot here, but the goal should be at least 30 minutes of physical activity per day. Perhaps during your lunch break you could benefit from a brisk walk through the park or around the block. Hit the gym or the running trails or whatever your preferred workout is and feel the stress melt away. Getting rid of the stress and tension will help your concentration levels immensely, and your brain will get used to the focused mode you enter while working out, allowing you to apply that laser-sharp focus in other areas of life throughout the day. Again, you’ll have to do what works for you and your lifestyle, but there’s a whole stack of research studies that show that people that work out first thing in the morning (or before work) are more likely to feel concentrated AND happy throughout the day!
Eat focus-boosting foods.
Make sure you’ve got food for your brain on your plate! Avocados, Fish, Blueberries, Leafy greens, beets, and nuts all do great things for your brain. Feed your brain and it’ll focus better! Sounds too easy to even make it on the list but if you do an audit of your weekly meals, I bet you’ll find new places to sneak in these brainfoods!
Find a quiet place where you can get comfortable. Even if you’re not the meditating-type, spending some quiet time alone on a stressful or busy day can do wonders for your mental energy and sharpness. Sit quietly for a designated amount of time and focus on your breathing. Close your eyes and put your phone on silent to avoid any distractions. Even if you don’t manage to clear your mind, that’s fine. Acknowledge any thought that pops into your head, and then visualize it going away. Sit quietly for the amount of time you’ve chosen and breathe deeply. You’ll feel energized and ready to get back to focusing on your work when you’re done! Make this a daily habit and see how much your mental alertness and concentration improve!
What’s your favorite way to refocus and up your concentration level?
» Show less