16+ Expert Tips on How to Improve Concentration and Health

Concentration is closely linked with performance and productivity, which makes it crucial for career advancement and academic success. Unfortunately, we are exposed to more distractions now than ever, leading many to wonder how to improve concentration.

With our experts’ help, we’ve compiled a list of tips to help you boost your attention span, achieve laser-sharp focus, and live a much more fulfilling and productive life.

Let’s dive in.

Key Takeaways

• To improve concentration, you can learn to organize and prioritize tasks, minimize distractions, change your lifestyle, and spend time connecting to nature.
• Stress, anxiety, a lack of physical activity, and sleep deficiency are key factors contributing to decreased attention span.
• You should seek professional treatment to improve your concentration if ADHD, anxiety disorders, hormone imbalances, or OCD are the root causes of your problems.

4 Reasons Why You Can’t Concentrate

Numerous factors, most commonly related to lifestyle and bad habits, can contribute to difficulty focusing. However, the reason may also be an underlying condition, which only becomes apparent when you dig deeper.

Either way, here are some of the most common reasons people struggle to concentrate.

#1. Stress

A woman clearly in stress looking at her laptop

When you’re stressed, your mind is overwhelmed with worries and struggles to deal with new input and information. As a result, you might experience difficulties handling the simplest of tasks, which can cause even more stress.

Considering the amount of overthinking that goes on in your brain when you’re stressed, it’s no wonder your concentration suffers. There is simply no room for additional thoughts in your head, and all your anxiety consumes all your mental energy, leaving you distracted and exhausted.

#2. Lack of Physical Activity

Physical activity is the number one release for negative emotions, as well as the best way to alleviate stress, soothe anxiety, and treat insomnia.

So, when you’re not active enough, you lack one outlet that keeps you in good mental shape. As a result, you may feel more stressed and anxious and experience greater mood swings.

And that, of course, impacts your cognition, leading to decreased focus, difficulties remembering, and a general inability to process and think clearly.

#3. Sleep Deficiency

The consequences of sleep deficiency are similar to those of a lack of physical activity—they include stress, mood swings, and a decreased ability to regulate emotions.

On top of that, your brain lacks the energy required to focus and think clearly, often resorting to power-saving mode. As a result, you can’t use your entire potential and often struggle with even the simplest of tasks.

#4. Mental Conditions

Certain mental conditions, such as ADHD, anxiety, depression, and OCD, may lead to difficulties focusing and a decreased attention span. In some cases, it’s the chemical imbalances in the brain that make it so challenging to concentrate. In others, it’s the overstimulation of the brain with stress and worry.

Whatever the case, the only way to improve concentration issues caused by a mental disorder is to treat the condition in question. Once the symptoms are under control, the attention span usually increases.

17 Best Ways to Improve Your Concentration

The following tips will improve your concentration both in study and work, helping you become more efficient and productive as well as live a more fulfilling life outside of your professional pursuits.

#1. Meditate

A woman meditating to answer the question how to improve concentration

Meditation is the ultimate exercise in concentration. To learn how to meditate successfully, you must try to focus on your breath and eliminate all distractions, both outside and inside your mind.

Taking this into account, it’s no wonder that many find meditation extremely challenging to get into. Spending the recommended 10–15 minutes a day breathing and thinking about nothing is certainly at odds with our fast-paced world.

However, it becomes easier if you take it step by step. If you can’t meditate for the minimum recommended length at first, start with less and slowly build up from there. Over time, you’ll notice that your focus has improved both while meditating and performing everyday tasks.

Explore the connection between meditation and improved concentration in our article on IQ and meditation.

#2. Get More Sleep

Getting enough sleep can answer the question how to improve concentration

It’s no secret that sleep deprivation slows down your brain, lowering alertness and decreasing your concentration levels. Even if you sleep a few hours per night, you could still experience these negative side effects if your brain isn’t well rested.

So, try to get at least seven hours of quality sleep every night. That may be easier said than done, but it is possible with the right kind of pre-sleep preparation and evening routine.

For example, you should avoid stimulating activities like exercising, drinking coffee, or using electronic devices too close to going to bed. If you have to use your phone or computer, apply a blue light filter to protect your eyes from the stimulating effect of blue light.

Instead of increasing your brain’s activity at night, try to quiet your mind with breathing exercises, reading, journaling, and following a well-trodden routine.

Interested in the connection between sleep and IQ? Explore our post, "IQ and Sleep," for valuable insights!

#3. Spend Time in Nature

People hiking

Have you ever heard of the term forest bathing? It came to us from Japan as a direct translation of shinrin-yoku, a word that describes spending time in the forest without any aim or purpose and simply connecting with nature.

According to research, forest bathing benefits both physical and mental health. Just a few hours in nature can significantly boost mood, reduce stress, and improve quality of life.

Moreover, concentration can greatly benefit from a walk in nature too—after all, when you feel less stressed, your ability to think clearly and focus on the tasks at hand drastically improves.

#4. Avoid Multitasking

A woman multitasking

Being able to multitask is usually a desirable trait in the workplace. After all, multitaskers can tackle several projects at once, increasing the whole team’s efficiency.

But in reality, multitasking can have a detrimental effect on your concentration as well as decrease the overall quality of your work output.

The truth is that there is no real multitasking. Regardless of how many tasks you try to handle simultaneously, your brain can only focus on one at a time. And when you switch from one assignment to the next, your brain needs to refocus all over again.

As a result, you lose some of the efficiency each time, and the constant switching eats away at your attention span.

#5. Eliminate Distractions

How to improve concentration - eliminate distractions

Even if you’re not multitasking per se, the constant influx of information and notifications can cause your brain to switch from one thing to another in a similar way.

For example, if you’re finishing a work assignment while your phone is incessantly pinging next to you, you’ll likely lose focus and eventually have to check it. The more that happens, the more your attention span shortens and the less productive you become.

So, whenever possible, try to eliminate distractions from your surroundings when tackling a task. Turn off the TV and leave your phone in another room for a few hours. If you can, search for a quiet location where you can be alone, such as the library or a separate study room.

#6. Take Occasional Breaks

A person taking a break and drinking a hot drink

Even if you eliminate all distractions and entirely focus on a specific task, your concentration will likely begin to falter as time passes. That’s because your brain grows accustomed to the constant stream of information from one source and begins to search for something to break the monotony.

Instead of forcing yourself to focus, give your brain a break by going for a walk or having a short conversation with someone. Once you come back to the task, you’ll feel refreshed and re-energized.

However, it’s essential to clearly distinguish between work and rest. While you’re on a break, don’t think about the assignment or how much of it is left to complete. Similarly, checking your phone every five minutes while you’re officially working doesn’t count as real work.

#7. Play Brain Games

How to improve concentration

Brain games, such as puzzles, memory games, and quizzes, can significantly improve concentration and boost cognition. When you play them, your mind focuses on finding a solution, which, in turn, increases your attention span.

Not to mention, brain games are fun, so you’re unlikely to get bored and seek a distraction. Therefore, they are especially effective with children who need help increasing their concentration.

#8. Pay Attention to Your Diet

How to improve concentration - eat healthy

A natural way to increase focus and concentration is to give your brain the right kind of nutrition. Essentially, your brain’s fuel of choice is sugar in the form of glucose, which provides a supply of energy to your little gray cells and keeps them going.

However, that doesn’t mean you should overindulge on sweets and fizzy drinks to keep your sugar levels high. Actually, that could have the opposite effect, as sugar highs of this nature are always followed by significant dips. As a result, your periods of focus are likely to be interrupted by drowsiness and dizziness.

Instead, opt for natural sugar found in fruits and dairy, which is more likely to stabilize your sugar levels and keep them at an optimal level. Of course, an occasional piece of chocolate won’t do any harm, but keep your diet balanced and healthy.

On the other hand, some people might benefit from radically cutting down on sugar and carbs. There are quite a few low-carb diets that focus on healthy fats like butter and coconut oil.

The keto diet, for example, is known for enabling stable focus for extended periods of time once the metabolism gets fat-adapted, so you might want to experiment with that as well.

#9. Make To-Do Lists

A person checking a to-do list

To-do lists aren’t just a useful tool for organizing your day; they also come in handy for improving concentration. They help you prepare your brain for the upcoming tasks in advance, making it easier to achieve the necessary level of focus.

Usually, it’s best to make to-do lists for the next day in the evening of the previous day. That way, you start the new day with mental clarity, knowing what to expect and how much energy you’ll need to expend on each task.

And while you’re getting into the habit of making lists, train yourself to also break down large tasks into smaller chunks. Your lists might end up longer as a result, but your mind will feel much better organized and prepared.

#10 Prioritize Your Tasks

How to improve concentration - Prioritization

To-do lists are an excellent way to improve focus and motivation, but they are even more effective when you organize tasks by priority. Consider which tasks should be completed first as well as which ones would take up the most time. Then, make your list based on these factors.

For example, you might want to first take care of bigger, more mentally challenging tasks that require greater focus. That way, your mind will still be fresh while completing them, and you’ll be less likely to make mistakes.

Once that’s done, you can tackle the remaining tasks that don’t require your full brain power. By prioritizing and allotting specific time frames for each task, you conserve your brain power, boost efficiency, and improve concentration.

#11. Listen to Music

A woman listening to music outside on her headset

Music has quite a complicated relationship with concentration—some people claim it helps them focus, while others can’t be productive unless it’s completely silent.

But what does science say about this? Can music boost concentration, or is it all a matter of personal preference?

In a 2007 study, researchers discovered that music can help the brain pay attention and improve concentration and memory while studying. However, its actual effect largely depends on the kind of music you’re listening to.

For example, music with lyrics or unexpected, experimental elements can be distracting, as it shifts your brain’s attention away from the task. On the other hand, instrumental and classical music played at a low volume tends to improve concentration and productivity.

#12. Play Video Games

A person playing video games on a games console and answering how to improve concentration

Although video games have been mainly observed through a negative lens for years, recent studies have started exploring their positive impact as well. As a result, we now know that video games can improve concentration and increase attention span.

In fact, video games seem to have a positive effect on many other aspects of cognition, too, such as problem-solving, working memory, creativity, and pattern recognition. So, it might be high time to grab a controller and train your brain!

#13. Drink Caffeine

A barista making a cappuccino

There’s nothing quite like a cup of coffee or green tea to energize you before a long day. However, caffeine doesn’t only boost energy levels; it also improves concentration and enhances focus.

Although coffee is the main source of caffeine for many, dark chocolate is another great option if you’re not a fan of caffeinated beverages. Take a piece or two daily, and you’ll be more prepared to tackle long, complicated tasks.

#14. Exercise Regularly

How to improve concentration - exercise regularly

The positive effects of exercise don’t stop at physical health but extend to mental health and cognitive faculties. When we speak specifically about concentration, one exercise session can do wonders for focus and even alleviate the symptoms of ADHD.

That’s because exercise increases the levels of serotonin, dopamine, and norepinephrine in the brain. When these three hormones are released, you tend to feel happy, calm, alert, and focused. As a result, your cognitive abilities improve, and you can view the tasks at hand with greater clarity.

Check out our article on IQ and happiness to discover how both factors can shape your overall well-being and mental performance.

#15. Stay Present in the Moment

How to improve concentration

Reminiscing about the past and worrying about the future can be equally distracting and stressful, causing you to completely forget the present tasks. That’s why it’s crucial to stay grounded in the present and avoid unnecessary overthinking.

Of course, that’s easier said than done. But whenever you catch your mind wandering, try to focus on your breathing and bring yourself back into the present moment.

Redirect your attention to whatever you are doing right now and concentrate only on that. That’s also an excellent way to avoid anxiety and retain clarity of mind.

#16. Change Your Environment

A woman looking at her notebook and writing something

No matter how productive you may be in your study room, being constantly stuck in the same place can drive a person crazy. The monotony of the same surroundings day in and day out can dull your mind, causing you to feel like you’re going through the motions rather than actually putting in effort.

So, whenever you can, change up your surroundings to experience that new surge of energy and motivation. If you usually study in your bedroom, go to a local library. Or, if you work from home, try completing your tasks at a nearby cafe for a change of pace.

The energy you gain from a small change of environment will increase your concentration immediately, and you’ll find yourself breezing through the tasks.

#17. Try Supplements for Boosting Focus

A person drinking supplements to answer how to improve concentration

If all else fails, you could improve concentration by taking natural supplements. Although most of them aren’t FDA-approved, many people consume them on a regular basis, claiming that their attention span and focus have received a boost.

Some of the commonly used supplements that improve concentration in adults include:

• Ginkgo biloba
• Ginseng
• L-tyrosine
• Alpha-GPC
• Vitamin B complex
• Omega-3 fatty acids

Before regularly taking any of these supplements, you should consult your doctor, especially if you are medicated for other conditions. That way, you will avoid potential interference and negative side effects.

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4 Conditions That Impact Your Concentration

While our tips will improve your concentration in most cases, if your issues are caused by the following four conditions, you might need to seek expert help to resolve them.

#1. ADHD

Attention deficit hyperactivity disorder (ADHD) is a condition primarily diagnosed in children that causes difficulties focusing, impulsive behavior, and a lack of organization. As a result, people with ADHD tend to struggle to complete daily tasks and maintain careers and relationships.

ADHD typically comes in three forms, depending on the predominant symptoms:

• Predominant inattentiveness. Characterized by difficulty focusing, forgetfulness, and a short attention span. This type of ADHD is also known as ADD (attention deficit disorder) and frequently appears in girls and women.
• Predominant hyperactivity. Often diagnosed in boys, this type of ADHD is characterized by impulsiveness, excessive talking, constant fidgeting, and recklessness.
• Combined type. This type of ADHD manifests itself with the combination of symptoms mentioned above.

#2. Anxiety Disorders

Anxiety disorders come in many forms, including generalized anxiety, social anxiety, panic disorder, separation anxiety, and phobias. But regardless of the specifics, they are all characterized by nervousness, fear, intense worry, and feelings of danger or doom.

Because of their near-constant focus on the object of their fear, people with anxiety disorders often have trouble concentrating on anything else. As a result, they may appear absent-minded, forgetful, and generally inattentive.

#3. OCD

Obsessive-compulsive disorder (OCD) is characterized by obsessive thoughts and fears that result in compulsive behaviors. These behaviors are usually performed to relieve stress, but they often lead to even more stress as they interfere with daily life and activities.

Although lack of focus isn’t the main symptom of OCD, it often comes as a side effect. People with OCD may concentrate on their obsessions and compulsions so much that they have no mental energy to pay attention to anything else. As a result, they may appear unfocused or disinterested, even when that’s not the case.

#4. Hormonal Imbalances

Brain fog, a cluster of symptoms that include difficulty concentrating and thinking clearly, is often caused by hormonal imbalances. Usually, deficits in hormones such as estrogen, progesterone, and testosterone are responsible for this condition.

That’s precisely why women in menopause and perimenopause experience sudden trouble concentrating—their estrogen and progesterone levels are low.

Men are in this same predicament when their testosterone levels are out of balance, as testosterone deficiency is linked with poorer cognitive function.

Final Thoughts

Improving concentration comes with the fantastic benefit of increased productivity and satisfaction, but it’s not something that can happen overnight. It takes effort, dedication, and significant lifestyle changes before you notice a difference.

That shouldn’t discourage you, though. Self-improvement is never an easy task, but the end result—a successful career and a more meaningful life—is undoubtedly worth the effort.