Concentration


The Problem

'I can't concentrate' is a familiar cry, heard when someone is finding it hard to work. We all have the ability to concentrate, yet on some days it can be difficult. To improve concentration, it is important to understand that the ability itself is dependent on several factors, such as the immediate environment, your motivation and your physical/emotional state.

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Causes of poor concentration
  • Lack of sleep
  • Poor nutrition
  • Depression
  • Negative feelings about work
  • Anxiety
  • Distractions
  • Negative feelings about yourself
  • Stress
  • Poor time management
  • Medication
  • Alcohol
To improve concentration you will need to tackle some of these causes. As with any skill, this is something we learn and there are steps you can take to help.

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Improving Concentration

The following three skills are basic to concentration: if you want to improve your concentration, start by practicing them.

1. STOP!!!

This sounds very simple, but it works. When you notice your thoughts wandering, say to yourself STOP and then gently bring your attention back to where you want it to be. Each time it wanders bring it back. To begin with, this could be several times a minute. But each time, say STOP and then re-focus. Don't waste energy trying to keep thoughts out of your mind (forbidden thoughts attract like a magnet!), just put the effort into STOP and re-focus.

To begin with you will do this hundreds of times a week. But you will find that the period of time between your straying thoughts gets a little longer each day, so be patient and keep at it.

2. Attending

This is about maintaining concentration and not giving in to distractions. It could be described as a sort of tunnel-vision, or as being focused: you keep your concentration on what is in front of you. If you are distracted, use the STOP technique to regain concentration. You can practice attending in many situations:
- eg. in a lecture, if people move or cough, ignore them, don't look at them, actively exclude them from the link or tunnel formed between you and the lecturer.
- eg. in a social situation, keep your attention solely on one person - what they say, how they look etc. - and ignore what is going on round about.

3. Worry time

Set aside one or more specific periods in the day when you are allowed to worry. Whenever an anxiety or distracting thought enters your mind during the day, banish it, and re-focus on to what you are supposed to be doing. Some people find it helpful to write down the banished thought.

Make a things to do list and keep it accessible. When you worry while studying on some concern that needs attention, write it down to make sure you don't forget it. Then concentrate on the present activity. Keep aside some time (later) which you can spend on thinking or worrying about them and addressing them.

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Other things that can help

Examine your emotional state

People find it hard to concentrate when they are upset, depressed, stressed or worried. There are many reasons for this, including anxiety, financial or domestic problems, pressure etc. Whatever the cause, get as much information on the problem as possible by reading about it, talking to friends or getting in contact with a service. If you already have strategies to maintain a sense of well-being, consider how these could be incorporated into your educational lifestyle.

Ensure you are sleeping enough

Studies show that poor sleep habits affect concentration and memory and the effects of sleeping too little build up on you. Your mind will be more alert after a good night's sleep, but regular sleeping patterns improve concentration for a longer period.

Get regular exercise

Exercise improves blood flow to the brain, enabling blood-sugar to reach it. This can help co-ordinate right and left brain functions by exercising the information flow between the two hemispheres.

Know when you can concentrate

Concentration is harder to maintain when you're tired, so tackle difficult tasks when you are mentally and physically fresh. This means getting to know the times of day when you work best and stopping when you get too tired. Studying at the same time each day can help.

Be specific in your estimates of time and set goals

Be realistic! Don't set goals that are vague or too hard, such as 'I'm going to study all day Saturday,' as failing this can be discouraging. Setting clear goals will focus your attention on the tasks at hand and provide important feedback about your progress.

Prepare yourself mentally by putting other things out of your mind

Note things down that are on your mind before you study and then set this list to the side. It's easier to relax if you know you haven't forgotten things. Add anything that distracts you to this list whilst studying. You may notice certain things keep reappearing. This is an indication you need to do something about them. Decide when and how you will do this and make a note.

Plan regular breaks

It is unlikely that you can concentrate for a whole hour. Most people's concentration is radically reduced after 20-30 minutes. Study for short periods of time and take five minute breaks, during which you should do things to change your physical and mental activity. For example, move around to boost your circulation if you have been sitting. Listen to a favourite song, as this will help your body and brain revitalize. Take a longer break after 90 minutes, working around meal times. It is better to study often in small chunks, as this will give you time to consolidate and review the previous study session.

Find a set place for studying

Decide upon a place specific to studying (i.e. not for watching TV, reading magazines, eating or sleeping). Make sure the room has a suitable temperature, sufficient light (that doesn't glare your eyes), adequate ventilation, a comfortable chair (but not too comfortable) and a desk to spread out your materials. Examples of places include the library or a study room. Do not use your bed, as this may confuse your body and contribute to sleep problems.

Learn effective study skills

Think about how the work fits into the bigger picture of the course. Identify how what you are studying is relevant to your life and make connections between things you already know. This promotes a positive attitude and develops motivation to remain focused. Purchase a diary or calendar and fill in your commitments for the term. Then work out a reasonable length of time for each working day and week and allocate days/hours to study, rest, visit home, etc.

Get actively involved

It's natural to concentrate when you are immersed in what you are doing. Draw diagrams, speak aloud, make mind maps and organize what you're doing in a way that works for you. Decide whether you are a visual or auditory learner, but try to include both types as this will strengthen memory traces further. Choose topics you understand or find interesting and intersperse work for them with others that are more difficult.

Review your work regularly

Assign yourself a few minutes to review the work you have done every 30 minutes or an hour and plan ahead for the next session. This will help you reduce the workload into short segments and help evaluate your progress.

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References

- http://www.ntu.ac.uk/sss/self_help/14249gp.html

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