The world around us is loud. And it only seems to get louder whenever you need to focus on something. As well as ambient noise, there are of course other factors that can have a negative impact on our focus. Concentration problems are frustrating, but there are things you can do about it. In this blog post, we highlight some of the main causes of concentration problems and provide practical tips to improve your concentration.
Contents
What is concentration?
Why do I find it so hard to concentrate?
How can I improve my concentration?
#1. Define your workspace
#2. Create a distraction-free zone
#3. Limit physical distractions
#4. Check your ergonomics
#5. Prevent auditory overload by using hearing protection
#6. Communicate your need to focus to others
#7. Make sure you get enough sleep
#8. Focus on one thing at a time
#9 Determine your priorities
#10. Do a brain dump
#11. Discover the power of routine
#12. Work in blocks
#13. Check in with yourself regularly
#14. Go outside occasionally
#15. Exercise regularly
#16. Drink plenty of water
#17. Watch what you eat
#18. Try body doubling
#19. Create (or remind yourself of) meaning
#20. Delve into mindfulness
#21. Try meditation
Conclusion
What is concentration?
There are many definitions of concentration, but most boil down to the ability to focus your attention on something without allowing yourself to be distracted by internal or external factors. It's about controlling your attention; focusing your mind on one activity, task or subject while filtering out irrelevant thoughts, feelings, sounds, smells and visual stimuli.
Why do I find it so hard to concentrate?
Whether you're occupied with your studies, your job, the tax return, a book or something else, you can probably concentrate best when it's quiet around you. This is not surprising, given the link between ambient noise and ability to concentrate. Studies have shown that most people concentrate best in silence and that our focus is almost always disrupted by noises of 80 dB and above.
But ambient noise is only one of many possible causes of concentration problems. Others include lack of sleep, stress, poor diet, lack of exercise and too many distractions. It might also be that you have too much on your mind and are distracted by your own thoughts. Or maybe you are more sensitive to noise than most people. People with auditory sensitivity, also called hyperacusis, experience sounds more intensely than others. In these individuals, the 'sensory controller' in the brain pays excessive attention to sounds and it's virtually impossible to ignore unimportant sounds - the brain is not good at filtering out irrelevant sounds. Consequently, children and adults with auditory sensitivity are much more likely to be distracted by ambient noise. This also makes it harder for them to concentrate on sounds that are relevant (such as a teacher explaining something). Because the brain has to process much more auditory input at once, it can also quickly suffer from sensory or auditory overload, or overstimulation. Sometimes, this can even trigger a fight, flight or freeze response. In some cases, concentration problems can also have a medical cause, such as anaemia or a hormonal imbalance. And, of course, it may also be a combination of several factors.
Fortunately, your ability to concentrate is like a mental muscle. You can train it and make it stronger, so you can (re)find your focus even in less than ideal circumstances.
How can I improve my concentration?
We have listed some practical tips below, which will help to improve your concentration:
#1. Define your workspace
It's easier to focus if you are in a fixed place where you are used to concentrating and where you do no other activities. It could be your desk at the office, your home office or your regular spot at the library. Over time, it becomes routine; simply by moving toward your workspace, you signal to your brain that it is time to focus.
#2. Create a distraction-free zone
Many people underestimate the number of distractions that can disrupt their concentration. To start with, put your smartphone on silent and turn off notifications on your computer. Visual clutter can also be distracting, so make sure your workspace is tidy.
#3. Limit physical distractions
Not all distractions come from external sources. You can also be distracted by such things as thirst, appetite, going to the bathroom, uncomfortable clothing, hair in your face, and so on. So before you get started, make sure you have something to drink and a snack on hand, have been to the bathroom and can be distracted as little as possible by other physical discomforts.
#4 Check your ergonomics
Speaking of physical distractions, incorrect posture is also not conducive to focusing. How ergonomic is your workspace? Is there perhaps room for improvements, such as a footrest or a height-adjustable monitor stand? Even small adjustments can help to improve concentration while working.
#5. Prevent auditory overload by using hearing protection
It is not always possible to avoid all disturbing noises in your environment. But you can minimise the impact of these sounds by wearing earplugs or earmuffs. These reduce the volume of external sounds, making it much less that you will be distracted by them. Alpine Silence earplugs are specially designed to attenuate the volume and intensity of ambient noise. This makes you less likely to be distracted and better able to concentrate on your studies, work, hobby or other activities.
#6. Communicate your need to focus to others
Are you easily distracted at work because you are approached by colleagues throughout the day? Work out a way to let them know when you are 'in the zone', so they know to leave you alone for the time being. This is especially advisable if you share your workspace with others; after all, the threshold for them to ask you something is then much lower than if you had an office to yourself. It can be as simple as putting a do-not-disturb sign on your desk or requesting not to be disturbed when you are wearing hearing protection.
#7. Make sure you get enough sleep
A well-rested brain is crucial to all your cognitive functions, including your ability to concentrate. So a good night's sleep is very important to improve your concentration. Do you have trouble falling asleep or does ambient noise or a snoring partner wake you up at night? Our sleep earplugs are the answer!
#8. Focus on one thing at a time
Multitasking may seem like an efficient way to get a lot done quickly, but it's far from beneficial for your focus. Instead, it's better to do one thing at a time - singletasking that is!
#9 Determine your priorities
The tendency to multitask is stronger when we want to get a lot done. If your head is full of multiple tasks to complete, this can lead to decision paralysis; then you no longer know where to start, become overwhelmed and get little to nothing done. Prioritising is therefore very important. Decide in advance which task you will focus on and complete it before moving on to the next task.
#10. Do a brain dump
It is hard to concentrate on one task when other tasks are also running through your mind. So before starting the task, do a brain dump. In other words, make a (written or typed) list of what else you need to do or not forget. Getting the things that take up mental bandwidth out of your head and onto paper allows you to let them go for a while, which makes it easier to focus on the task at hand.
#11. Discover the power of routine
At first glance, building a routine may seem to have little to do with focus, but it really can help you to work more productively. When you manage to create a routine that suits you for tasks that you need to perform daily, at a certain point it becomes a process that no longer requires mental bandwidth - creating more space in your mind for tasks that do require conscious attention.
#12. Work in blocks
No one can stay focused and work productively for eight hours on the trot; people are simply not made that way. It may seem a bit paradoxical, but taking breaks usually leads to more productive work. A good way to improve your focus is to break up your study or work time into fixed blocks with breaks in between. For example, a well-known strategy is the Pomodoro technique; this involves setting a timer for 25 minutes, followed by a 5-minute break.
#13. Check in with yourself regularly
Take moments between working to give your eyes a rest and 'connect' with your body. Relax your jaws. Lower your shoulders. Do some stretching exercises, especially focusing on the parts of your body where you tend to hold tension.
#14. Go outside occasionally
If your computer starts to respond slowly, it often helps to reboot it. You can do something similar for your brain. Do you notice that at a certain point your thoughts start to wander more frequently and you find it difficult to concentrate? Try going outside to get some fresh air and clear your head. Even a few minutes outdoors can be enough to regain your focus.
#15. Exercise regularly
Regular exercise is not only good for your body, but also for your mind. Physical exercise boosts your circulation and allows more oxygen to reach your brain, increasing your ability to concentrate. We recommend finding something you like. If fitness is not your thing, try yoga, swimming, a team sport, martial arts or something else. Schedule a focus moment right after a vigorous workout - you will find that your ability to concentrate is then much better. However, even a short walk can make a difference!
#16. Drink plenty of water
If you know that the brain is made up of about 85% moisture and is unable to store moisture itself, you will understand why "drink enough water" is the most common piece of health advice given. Many people drink too little and studies show that even a minimal dehydration of 1% can result in a 5% reduction in cognitive function. So, you can already increase your concentration simply by making sure you get enough fluids.
#17. Watch what you eat
Make sure you eat a varied diet and get enough vitamins, minerals and fibre so that your brain gets what it needs to function optimally. It can't hurt to take a critical look at your diet anyway; studies have found that artificial colourings and sugar often have a negative impact on the ability to concentrate. Food intolerances can also impede your focus.
#18. Try body doubling
The fact that most people concentrate best in silence does not necessarily mean you need to be alone for optimal focus. Some people benefit from body doubling: a method in which you have another person in the room while you perform a task. The other person then serves as a kind of anchor for your attention, making you less likely to be distracted.
#19. Create (or remind yourself of) meaning
What does the work you do (and the results it produces) mean to you? In what ways do you contribute to society and to the lives of your clients, customers or colleagues? When your standards, values and intentions align with what you are doing, you are more motivated - with the result that your focus is easier to (re)find. Identifying what is important to you can be a valuable tool to improve your concentration.
#20. Delve into mindfulness
Some people have the impression that it's a bit airy-fairy, but mindfulness is nothing more than the pursuit of living in the now. In fact, the human brain is constantly 'time-travelling' between the past, present and future. This time travel is part of our survival mechanism; we learn from the past and must anticipate the future. That said, it's difficult to stay focused on what you are doing when you are worrying about things that have already happened or fretting about the future. There are numerous techniques you can use to practise staying in the present more often and longer. This not only allows you to focus better on what you are doing at the time, but also makes it easier to redirect your thoughts when you notice them wandering.
#21. Try meditation
Mindfulness is often mentioned in the same breath as meditation, which is like a boot camp for your brain. A good exercise for beginners is to sit comfortably, close your eyes and focus on your breathing. As soon as you notice your thoughts wandering, calmly bring them back to your breathing. Start with one minute of meditation and gradually build it up. Once that is going well, you can experiment with focusing on other things, such as the sound of rain or an object. Meditating for a few minutes daily is particularly effective for training your attention regulation. Every time you notice your attention wandering and you bring it back to your breathing (or whatever you are focusing on), you strengthen the neural networks necessary for your concentration. If you practice consistently, you will find over time that your attention is less likely to wander - and that when it does, you notice it sooner and can regain your focus more easily.
Conclusion
By understanding what is causing your concentration problems, it's very possible to improve your focus and attention span. It won't happen overnight. Temporarily not paying attention to things that are irrelevant to what you are working on at the time is actually very difficult. After all, we are exposed to sensory input at all times and everywhere - not to mention the constant stream of notifications, messages, calls and updates we receive these days. Good preparation is half the battle when it comes to focus. Creating a distraction-free zone, limiting physical distractions and wearing hearing protection are things that, in addition to a healthy lifestyle, will already make a huge difference. Improving your concentration is also a skill that can be mastered with practice and patience. The next time you feel your mind wandering, don't be too hard on yourself; acknowledge that it's happening and calmly bring your attention back to what you were doing. The more often you do it, the easier it will become!
