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Advice to Improve Your Concentration

 How to improve your mental performance?

If no physical or mental illness is causing your concentration problems, then you are on your own to regain control of your mind. This is the only way to improve your performance. It is therefore important to change your environment and lifestyle to be able to enjoy good concentration skills again. Applying these tips can be useful:


Tips for better concentration


1. Define your priorities

What is important must be done first. Make a list of all your tasks and check them off. This way, you will not forget anything and at the end of the day, you will have a complete overview of everything you have accomplished.


2. Use your time wisely

Schedule important tasks at quiet times, in order to stay focused. In addition, it is advisable to focus on one task at a time.






3. Work in a quiet environment

Notify those around you that you have to work. Even a simple “Do not disturb” will help you stay focused. Disturbed by notifications on your phone? Turn it off and only check your emails at specific times.

4. Adopt a relaxed posture

Roll your shoulders to release tension. Sit with your back straight to boost your confidence. Close your eyes for a few seconds to restore your concentration level.


5. Take short breaks regularly (after an hour maximum)

Take a deep breath, open the window and take a short walk around the neighborhood. Each break will allow you to recharge your batteries and keep your concentration at its peak.


Concentration exercises

Plan a few concentration exercises to calm your mind if you find yourself wandering:

  • Breathing: Inhale through your nose, hold your breath for two seconds and then exhale through your mouth. Repeat the exercise several times.
  • Stretching: Stand up and stretch. Roll your shoulders.
  • Do something else: Pick up a text and find all the "T"s, play a game of spot the differences, etc.
  • Chew gum: This can increase your concentration for about a quarter of an hour


Follow a specific rhythm

A fixed daily rhythm can help you improve your concentration:


  • Focus on a certain regularity: Go to bed and get up at a fixed time. This can be later on the weekend, but make sure you get back into your cruising speed by Sunday evening.
  • Watch your diet: Plan your meals and make sure you consume enough minerals, vitamins and nutrients. The brain needs energy, which you don't get from chocolate bars and fast food.
  • Eat calmly and regularly: Eating with colleagues or family can contribute to well-being, which also calms the mind.
  • Get enough exercise: Whether you’re gardening or cycling, your body needs its daily dose of physical activity, fresh air and energy.
  • Connect with your family: Set aside time for your children, partner and/or friends to spend time together and relax.


Get away from the digital world

  • Ditch your phone: Put it away if you’re not expecting an urgent message. Some apps can help reduce screen time, for example. You can also set set times to use your phone.
  • Everyone is equal before the law: Limit the use of tablets, computers or mobile phones. Set rules together, such as not using your mobile phone during meals, which also apply to adults.
  • Start reading: Sit comfortably and read a book or the newspaper: mindful attention without distraction.
  • Remove your mobile phone from the bedside table: Put away all digital devices at least an hour before bedtime to allow your body and brain to prepare for going to sleep peacefully.



Relax... properly

Feeling less stress, taking breaks and better organizing your daily life: three factors that will allow your brain to calm down and regain optimal concentration.

  • Breathe: Focusing on your breathing by inhaling and exhaling calmly – preferably while counting – relaxes the body, and the brain at the same time.
  • Move: Whether it's yoga or meditation, there are a range of relaxation techniques that reduce stress and thus improve mental performance.
  • Focus your attention: When your thoughts wander, consciously direct them towards something neutral, by playing at counting yellow cars for example.
  • Take a break: Schedule a time in your day when youu do nothing, except drink a quiet infusion. Enjoy in all tranquility.
  • Enjoy life: Once a day, try to fully enjoy nature, consciously and with all your senses.







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