8 Natural Ways To Improve Focus And Concentration

In today’s world, that is filled with distractions, maintaining focus and concentration can be challenging. Fortunately there are natural ways to improve focus and concentration, without relying on caffeine or other stimulants.

Here are some easy, simple and effective natural ways to improve your mental clarity, focus, and productivity;

1. Eat Healthy Diet

The diet you take plays an important role in your ability to focus and concentrate. A healthy diet rich in antioxidants, healthy fats, vitamins and minerals supports brain health and cognitive functions. Here are some brain boosting foods you can incorporate in your diet:

• Omega 3 Fatty Acids

These are found in fatty fish like salmon, walnuts and flaxseeds. They help boost brain function and memory.

• Berries

Berries like strawberries and blueberries are rich in antioxidants and are linked to improve cognitive functions and memory.

• Leafy greens

Leafy greens like spinach, kale and broccoli are rich in vitamins and antioxidants and protect the brain from oxidative stress.

• Vitamins And Minerals

According to WebMD, there are many reports on brain boosting powers of vitamins B, C, E , beta carotene and magnesium. 

As per Harvard Health publishing, eating magnesium rich foods might boost brain health, especially in women.

Learn more about foods that help you concentrate at WebMD.

2. Stay Hydrated

Dehydration can cause fatigue, headaches and poor concentration. Our brain is very sensitive to the changes in hydration levels, so drinking enough water throughout the day is crucial for proper brain function and maintaining focus. Try to drink at least 8 glasses of water a day, and increase your water intake if you are engaging in physical activity or living in a hot climate.

3. Get Quality Sleep

 A good restful night sleep lays the foundation for a productive day. Sleep deprivation affects cognitive functions and makes it harder to focus and remember things. Sleep also plays an important role in consolidating memories and helps your brain function at its best.

Here are some ways to improve your sleep quality:

• Make a regular sleep schedule and follow it. Try to go to bed and wake up at the same time everyday, even on weekends.
• Create a calming bedtime routine.
• Limit screen time before bedtime. Avoid using your mobile phone or watching tv, at least an hour before your bedtime.
• Keep your bedroom cool, dark and quiet for a good quality sleep.
• Aim for 7 to 8 hours of sleep every night.

4. Practice Mindfulness And Meditation

Mindfulness is a cognitive skill usually developed from meditation. It means being aware of and living in the present moment. Mindfulness and meditation not only help you relax, they also help in boosting focus, concentration and other cognitive abilities. Practicing mindfulness for even 5 to 10 minutes daily can help you gain control over your wandering thoughts. 

Wharton Neuroscience Initiative also suggests that mindfulness meditation influences our ability to concentrate.

You can try deep breathing exercises, focused meditation, yoga, or simply focus on your breathing while sitting in silence.

5. Do Regular Exercise

One of the best ways to enhance focus is to get your body moving. Physical activity increases the blood flow to the brain and delivers more oxygen and nutrients. Regular exercise stimulates the production of endorphins, which are ‘feel good hormones’ and help reduce stress and anxiety. This makes it easier for you to focus on your task at hand.

6. Take Breaks

Sometimes, the best way to improve your focus is to take a break to recharge your brain. Taking short, frequent breaks during tasks helps prevent mental fatigue and maintain concentration. 

There are times when you feel like you are losing concentration but you still stick to the task to complete it. However your lack of focus makes you anxious or stressed. In such situations, it is a good idea to step away and take a break. After you feel refreshed, start your task again with better focus.

Try using Pomodoro Technique, in which you work for 25 minutes and then take a 5 minute break. After doing 4 cycles of this technique, take a longer break of around 15 to 20 minutes.

This will keep your mind fresh and focused without burning out.

7. Engage In Cognitive Training

As physical exercises strengthen your muscles, mental exercises can enhance your cognitive abilities. Here are some activities and games that can help  stimulate your brain and improve memory and focus;

• Crossword puzzles 
• Jigsaw puzzles
• Chess
• Sudoku
• Memory games
• Brain Teasers like riddles
• Video games 
• Focused reading

You can also try online games and cognitive training apps that help in boosting your cognitive functions over time.

8. Limit Distractions

In today’s world, we have distractions all around us. Whether it is due to social media, a message or an email, keeping yourself focused can be a challenging task. Therefore it is important to create a working environment that minimises interruptions.

You can try turning off your mobile phone notifications, create a dedicated workplace, keep it organised to avoid distraction caused by the clutter. It is also important to prioritise your tasks and then focus on one task at a time.

Conclusion

Improving focus and concentration does not have to be complicated. By adopting healthy lifestyle habits like eating healthy, staying hydrated , sleeping well and incorporating mindfulness practices in your daily routine you can naturally enhance your focus and concentration.

Remember, everyone is not the same and different things work for different people. Try these techniques and find out what works best for you.