Comment booster ses capacités de concentration? - Epycure

BIEN-ETRE How to boost your concentration skills?

6min reading time

In a society where emergencies and stress are omnipresent, memory and concentration problems affect everyone, at all ages, and can cause difficulties in daily life, both personal and professional. So we give you 10 tips to apply every day to boost your productivity and your attention span.

When attention and concentration collapse

We live in a society where hyperconnection and multitasking are part of our daily lives. We have never received so much information: ringtones, cell phone, computer, television screens, the multiplication of information and tasks, everything comes together with now proven damage to attention and memory. .

Today, almost 90% of the population has their eye on another screen when they watch TV, play a video game or browse the internet. So, if you think you can go from Twitter to Instagram while still managing a Teams meeting perfectly, you're wrong. This media multitasking degrades the attention span of young people in particular. Media effect or not, the ability to concentrate is much weaker than it used to be. In a passive situation, we are only attentive for 8 seconds on average compared to 12 seconds in 2000.

Generally speaking, doing too many things at the same time reduces our efficiency and attention span. There is no silver bullet to achieving mind-blowing productivity. And we won't teach you anything by telling you that you have to have a sense of priorities and take on one task after another.

So here are our tips to apply on a daily basis to regain your concentration or develop it.

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Our 10 practical tips for regaining your full attention

Invent a concentration ritual

When it comes to concentrating, we are very often tempted to procrastinate... Creating a getting started ritual can serve as a signal to the brain that it will know that it needs to concentrate. The goal is to prepare the mind to perform and focus on a subject. A cup of coffee or tea placed on the desk, the practice of abdominal breathing, planning the 2 or 3 important missions of your day in a notebook, ... it's up to you to find the ritual that suits you best.

Remove all sources of stress

Stress is the enemy of the brain. If you are relaxed and rested, you will be more willing to concentrate. To counteract stress hormones, do relaxation exercises, read or keep a journal. Practiced regularly, yoga or meditation promote mental well-being and teach us to listen to our body. Reading is an effective stress reliever and allows you to escape while maintaining your intellectual abilities. Writing is a very good way to free yourself from the concerns of the day.

Set yourself small, concrete goals

One of the reasons we get distracted so easily is because the brain doesn't know where it's going. Listing your obligations and thoughts on paper is a source of motivation and helps reduce mental load. From that moment on, the brain does its best to get there by erasing the distractions that could prevent it. Obviously, provided that the objective is realistic otherwise you risk being frustrated. This is why it is important to evaluate your concrete objectives so that they are achievable. Even if it means dividing them into small steps on which you will better see your progress and will be even more motivated.

Get some fresh air every day

If you feel like your productivity isn't decreasing as the day goes on, know that most studies show that concentration does decrease over time. And staying at home, from morning to evening, kills efficiency. So take a breath of fresh air, take a walk every day for about 30 minutes (yes, even if it rains), to clear your head, boost your productivity and to oxygenate your brain so it can start fresh again. .

Stay focused on your goals

To stay focused, you need to spot everything that distracts you and takes you away from your goals. Hyperconnection is notably a source of deconcentration. A digital break is therefore essential to fully devote yourself to your activities and objectives. Start by distancing yourself from anything that can distract you: the television, your smartphone, your noisy colleagues and even your personal problems. The goal is to put up a mental shield. This way, all your attention and concentration will be on your missions and nothing else.

Work in a positive work environment

If working in an open space in contact with several people can have a strong impact on your ability to concentrate, it can also be reduced when you are alone at your desk. Indeed, it is often the moment when you are most left to yourself and therefore most tempted by the distractions that surround you. Therefore, choose a pleasant environment that makes you want to work: a pleasant, ergonomic and practical workstation in a calm and bright place where you will be well established and where you will not be disturbed or tempted by other activities.

Drink throughout the day

If it is indeed an automatic behavior when we play sports, drinking water when we exercise our neurons is not a reflex for everyone. However, the brain needs a large amount of water to function. Studies have shown that dehydration, even slight, can impair concentration, short-term memory and increase the feeling of fatigue. So, if you don't want to experience this drop in performance, don't wait until you're thirsty and anticipate it by drinking at least 1.5 liters of water per day.

Take care of your sleep

In an environment that constantly demands all of our energy and attention, it is essential to preserve our sleep and make it an ally of daily well-being. A restful night is the golden rule for a reboosted brain. Indeed, sleep consolidates memory. It helps detoxify the brain and create new neuronal connections. During the night, he also sorts through the information learned during the day. They will thus be easier to remember and then find.

Integrate sport into your daily routine

Know that sport is as good for your body as it is for your memory. After intense physical exercise, you often feel physical and psychological well-being thanks to the release of euphoric molecules. By attaching to the brain, these molecules also improve memory, including the acquisition of new motor skills.

Opt for a smart diet

There is a strong link between nutrition and brain function. Indeed, certain nutrients play an essential role in improving cognitive functions and thus promote our memory and concentration abilities. Here are the foods you should no longer do without to nourish your neurons:
- fatty fish or oilseed fruits rich in omega-3, an essential component of the brain,
- eggs or wheat germs rich in choline, a vitamin essential for memorization and learning,
- green leafy vegetables rich in vitamin B9 and lutein to boost cognitive performance,
- and finally complex carbohydrates which allow you to stay alert all day long.

Finally, whether you want to stock up on essential nutrients, preserve your memory or boost your ability to concentrate, food supplements can be of great help! Thanks to the synergy of plants, vitamins and minerals, the Memory & Concentration cure is a formula which serves as support for memory, concentration as well as intellectual performance , in periods of intellectual overwork, exams or reduced performance. energy. Eleutherococcus combined with B group vitamins and zinc helps support your concentration, your productivity and boost your intellectual abilities by intervening in the transmission of nerve impulses, energy production and learning. Here's a little help to calmly approach these exhausting periods that stress you out. In addition to being super effective, these capsules are composed of ingredients of natural origin, in a vegetable envelope based on chlorophyll.