Improve Concentration & Memory

If your mind tends to wander, you’re not alone. Turns out, human brains are in the moment for just over half of our waking hours–a sad 53. The other 47% of the time we’re zoned out, thinking of something else. Unfortunately, mind wandering can happen at the wrong moment–like when your boss is giving a presentation and asks you a question.

1. MEDITATE

Meditation is one of the best ways to improve your focus, as it is the mental training of your attention. Similar to the effect weight lifting has on your muscles, meditation trains your brain stay at attention for longer periods of time. In a study, undergraduate students who took a mindfulness class and meditated for 10 to 20 minutes four times a week for two weeks scored higher on memory tests and exercises requiring attention than students who changed their nutrition and focused on healthy eating as a way to boost brain power.

2. EXERCISE

Exercise doesn’t just improve your physical fitness; it increases your focus, and a short brisk walk will do. A study found that physical activity increases cognitive control. Students with ADHD who participated in 20 minutes of moderate exercise were able to pay attention longer and scored better on academic achievement tests, especially in the area of reading comprehension.

3. STAY HYDRATED

Being dehydrated isn’t just bad for your body; it’s bad for your attention span. A study found that mild dehydration-–as little as 2%–can negatively impact your ability to concentrate. In fact, a 2% drop in dehydration isn’t enough to trigger thirst. So before you go into a situation where you need to focus, make sure you bring along plenty of water.

Mild dehydration–as little as 2%–can negatively impact your ability to concentrate, but it’s not enough to make you feel thirsty.

4. ASK QUESTIONS

Meetings are one place where it can be hard to pay attention. In fact, nearly half of employees consider too many meetings the biggest waste of time in their workday, according to the National Statistics Council. Stay alert by planning to ask at least one good question.

Asking questions not only keeps you engaged; it allows you to contribute to the conversation and learn something new: “Good questions give you information that helps you improve your job performance”. “Bad questions are those where you already know the answer or just want to look smart.” 

5. LISTEN TO MUSIC

Break out the Beethoven; classical music helps you pay attention. A studyfound that listening to short symphonies engages the areas of the brain involved with paying attention, making predictions, and updating the event in memory. While the music is helpful, it’s the short period of silence between musical movements that peak brain activities.

6. DRINK TEA

Coffee might make you alert, but tea can help you pay attention. Black tea contains an amino acid called L-theanine, which has been shown to directly affect areas of the brain that control attention. In a study, tea drinkers were able to pay attention and perform tasks better than those who were given a placebo to drink.

7. TAKE NOTES BY HAND

If you’re trying to pay attention in a meeting or at a conference, leave your laptop at home and take notes via pen and paper. Researchers found that when students took notes by hand, they listened more actively and were able to identify important concepts. Laptops also provide an easy distraction, such as checking email or logging on to social media. Taking notes on a laptop also leads to mindless transcription.