Concentration, well defined, is a conscious effort to bring our focus to a particular thing/event. The effects of lack of concentration might not be as insignificant as we think. It is the baseline for a downward peak in almost all parts of our life. We find difficulty in studying/working, remembering/recalling things, and might face constant distraction and end up wasting our time and energy on meaningless and irrelevant thoughts.
Some of the symptoms that might give us a red signal of losing our concentration are as follows:
1. Your focus is constantly diverted to multiple things happening around you. 2. You are easily distracted.
3. You are unable to remember or recall things, especially recent events.
4. Your mind feels clouded most of the time and there is a brain fog every time you try to put your head to anything.
5. You tend to make careless and silly mistakes often.
6. You get restless whenever things are not going your way or you can’t do what you want to. You can’t sit still and get frustrated often.
7. You lose things frequently or forget to keep things in their place.
8. You miss out on important meetings/deadlines/projects.
9. You are unable to finish tasks that you start.
10. You stay or feel irritated often.
There can be several causes for lack of concentration across ages. They are as follows:
1. There is a lack of physical activity/exercise.
2. Your sleeping pattern is irregular, varying or not enough.
3. There is an inadequacy in healthy food intake and vitamins.
4. You constantly worry or have negative thoughts about current or future situations.
5. You are facing disturbances in close relationships.
6. You are unable to say NO when required.
7. Medical/health issues.
8. Emotional imbalance or facing grief due to difficult situations.
What can you do if you’re facing this? Here are some tried and tested tips:
1. Create a separate space for work at your house. Your brain will eventually start understanding that when you are sitting in that room/corner/table, you need to focus.
2. Learn to be in the present. Say NO to overthinking and unnecessary negative thoughts. They take up a lot of space in your mind.
3. Use a timer when sitting to study/work. Take small breaks often rather than a large break.
4. Meditate regularly. Listen to music that soothes you.
5. Practice journaling every day. Record your emotions and goals daily.
6. Consciously practice deep breathing regularly.
7. Reduce your daily screen time. If you are using your phone for 4 hours daily, reduce it to 3 hours and eventually 2 hours.
8. Don’t multitask.
9. Connect with nature. Take a walk now and then.
10. Start your day by making a to-do list and schedule. This will help declutter your mind and you won’t require to worry to remember things that are not necessary in your daily operations.
11. Create a task list with deadlines that you can refer to easily.
12. Reduce your caffeine and alcohol intake. Avoid intake before scheduled sleeping time.
13. Tame your mind. It will only help you till you allow it to. Take control.
14. Have a comfortable sleeping environment. Avoid all kinds of loud music, warm temperature and itchy bedding.
Article by –
Riddhi Doshi Patel
Child Psychologist / Parenting Counsellor
3x TEDx Speaker