Difficulty concentrating

Why is it so hard to concentrate

Multitasking

It is especially difficult to concentrate when there are many tasks and all of them are important. Where's the legendary multitasking when you need it? (and all the hiring managers of this world)? But the fact is that it simply does not exist. Researchers found out, that it is difficult for the brain to concentrate even on two things at the same time. And when several important tasks come into focus, the body panics and releases cortisol and adrenaline - “stress hormones”. Because of this, we work inattentively: we make mistakes and get tired quickly.

Dopamine

Everything is clear with stress hormones, but then it gets even more interesting. The exact opposite of stress, dopamine, is also involved in our inability to concentrate. This substance is involved in the brain's reward system. What does it have to do with it? We are often distracted from an important task by something more “pleasant” for the brain. For example, look at likes on social networks. At this time, dopamine is released - and we feel pleasure. It turns out to be a vicious circle: the more distracted you are, the more pleasure you get.

What reduces concentration?

Multitasking

How can concentration decrease due to... concentration? Any stressful situation (and a dramatically changing world in general) forces our brain to constantly “scan” the environment for danger. For example, reading the news instead of working. But it is impossible to be collected all the time. Concentration is a muscle, and it can fail if you don't give it a rest.

Food

“Fast carbohydrates” - sugar, white bread, sweets - instantly deliver energy to the brain and help it work better. But this energy leaves as quickly as it comes. As a result, we end up on a “carbohydrate swing”: as soon as the effect of “fast carbohydrates” ends, we feel tired and drowsy. And we want even more fast carbohydrates.

Gadgets

Yes, yes, this is the same situation when there is a code on the laptop screen, a podcast in the headphones, and a video with funny ducklings on the computer in the background. As a result, the brain tries to switch from one task to another - and simply cannot. And to return to a state of full concentration, a person needs on average 20 minutes. So it turns out that the more time we spend on gadgets, the more time it then takes to get back to work.

How to concentrate better than a goldfish (that is, longer than three seconds)

5 simple (not really) tips

Imagine the sky and clouds

Or leaves in a stream. It's all about light meditation, which helps you calm down. After all, often it is anxious thoughts about complex tasks that prevent these complex tasks from being done. At such moments, you can close your eyes and imagine that the clear sky is you, and the clouds are disturbing thoughts. And no matter how many there are, the clear sky will always be somewhere there, behind the clouds, and will not go anywhere. This exercise will help you bring yourself back to the present moment rather than worrying about potential problems in the future.

Turn on the music

But not just any one, and not your favorite one. A loved one can be associated with strong positive emotions, which are also very distracting. Quiet, calm, moderately rhythmic will do. You can even try turning on a playlist with “white noise” or neuromusic.

Take a walk

Or even go for a run. It’s better to find a park or a forest: one experiment showed, that contemplation of nature increases concentration, while after viewing city landscapes it, on the contrary, decreases. You can combine a walk with physical exercise or running - this will deliver even more oxygen to the brain and make it work better. But a simple twenty-minute walk is also a great option.

eat well

We are not your grandmother, but this is really important. Choose foods that prevent blood sugar spikes. For example, high in fiber: vegetables, berries, legumes (chickpeas, lentils, beans), brown rice, whole grain wheat bread.

Read

Real paper books. This really helps with concentration: it only takes a few minutes or even seconds to read a post on a social network. But an interesting book can captivate you for several hours and greatly trains focused attention.