7 tips for increasing concentration

Our brain strives for variety and new stimuli. We constantly want to hear, see, feel and learn new things. Thousands of distractions are just a click away. Here are 7 tips on how you can increase your concentration.

What is concentration and why is it so important

I'm sure this sounds familiar...

A singing bird or a vibrating mobile phone. It's often the little things that affect your concentration the most. If you can't concentrate, you usually don't notice it straight away. After a while, your own mind or someone around you will point it out to you. "Come on, now concentrate again!" This is usually easier said than done, as seductive stimuli are constantly in your field of vision or can be heard in the background. Sometimes a quick glance out of the window is enough to be labelled a "daydreamer".

Is attention and concentration the same thing?

Attention is a tool that we humans use to consciously perceive our inner and outer sensations. Good attention is a basic requirement for the ability to concentrate. However, attention alone does not help you. When you concentrate, you focus your attention on a specific activity.1

In other words, in order to perform well and with as few errors as possible, you need to be highly focussed for as long as possible. Unfortunately, this rarely works, even though concentration is an essential factor for the quality of work and therefore for professional success.

What factors influence concentration

Both attention span and the ability to concentrate depend on many factors. Some people find it harder to switch off distractions. Age and lack of sleep can have a strong influence on concentration, but probably in a different way than you think: the attention span and therefore the ability to concentrate increases with age. 40-year-olds are best able to concentrate, after which it drops again.3

Interestingly, older people are more affected by a lack of sleep. While cognitive abilities generally decline with a lack of sleep, the difference is particularly great in older people4 This is because the foremost area of your brain that controls your cognitive abilities (the prefrontal cortex) shrinks by around 0.5 % per year due to age.5

Mental illnesses or head injuries, such as a concussion, can also have a negative impact on the ability to concentrate.6 Impaired concentration after a concussion occurs most frequently in children. This is because the prefrontal cortex is the slowest growing and therefore reacts much more sensitively to concussions during the growth phase.7

Own frustration and stress over poor concentration can further reduce the ability to concentrate.8 Worry, frustration and stress compete for limited resources in our brain. This severely impairs productivity, as parts of the brain that are needed to perform certain cognitive tasks are now largely occupied. Frustration and stress should therefore be eliminated quickly. However, there are other ways to increase concentration.

Omega-3

The brain only needs a few hundred milligrams of omega-3, but a deficiency can negatively affect concentration. For children with ADHD and low omega-3 levels, taking omega-3 is just as effective as medication prescribed for ADHD.9 A regular intake of EPA (eicosapentaenoic acid, a type of omega-3) ensures that the brain "has to work less hard" and performs better cognitively.10

The German Nutrition Society recommends an intake of 250 mg EPA per day. EPA can be found in fish oil, algae or breast milk. However, your body can also produce EPA itself with the help of ALA (linoleic acid - another type of omega-3). With a tablespoon of chia, linseed or hemp seeds a day, you can ensure that you meet your daily omega-3 requirements. These seeds are also extremely high in fibre.11

Caffeine

Caffeine increases brain entropy. This means that the brain can process more information and the person's attention increases.12 Test subjects who consumed 200 mg of caffeine (approx. three espressos) showed the best results in concentration tests. People who consumed over 400 mg of caffeine (approx. six shots of espresso) performed worse in the tests than the sober placebo group.[<[sup>13

Magnesium

Magnesium increases our ability to learn and improves our long-term and short-term memory.14 A magnesium deficiency can lead to various neurological and cognitive disorders. [<[sup>15 You can get particularly high levels of magnesium from linseed, almonds, cashews, peanut butter and pulses (e.g. kidney beans, chickpeas). Kidney beans, chickpeas and lentils)

Copper

Copper is very important for cognitive health and copper prevents neurodegenerative diseases (e.g. Alzheimer's and dementia).14 You can get copper mainly from dark chocolate, seeds, nuts and green vegetables (broccoli, spinach, cabbage, etc.).

Iron

An iron deficiency can impair neuronal functions. [<[sup>17 Broccoli, beans, pumpkin seeds and spinach are particularly reliable sources of iron.

Vitamin C, vitamin E and vitamin B12

18 One orange covers your daily requirement of vitamin C.

Vitamin E is generally healthy for the brain and can effectively prevent cognitive decline and neurological conditions such as Alzheimer's.19 Almonds, sunflower seeds, spinach and avocados are particularly high in 20

Folic acid

If you consume too little folic acid, this can impair your brain function.21 A slight deficiency can increase the risk of mental impairment.22

Choline

Choline is primarily required for the synthesis of DNA. This process is enormously important for the function and development of our brain, among other things.23 Eggs, fish, nuts, cauliflower and broccoli are particularly rich in choline.

Zinc

Zinc deficiency has already been linked to various neurological diseases such as Alzheimer's or dementia.24 Fortunately, you can find zinc almost everywhere: in dairy products, seeds, nuts, meat, cereals, vegetables and chocolate.

You shouldn't forget breakfast either

Fasting has many benefits, but a hearty breakfast is extremely important, especially for students. A regular breakfast has a positive effect on concentration, memory and academic performance.25

More tips for increasing concentration

15 minutes of mental exercise per day improves concentration (tip 2)

Brain training for just 15 minutes, five times a week, can significantly improve concentration. In addition to concentration, brain games also improve memory, which is closely linked to concentration. Brain games include, among others: Puzzles, Sudoku, memory, chess and crossword puzzles.26

Video games improve attention (tip 3)

Playing video games for an hour improves attention.27 Playing video games leads to various changes in the brain, including increased attention and focus.28

Exercise regularly (Tip 4)

Regular exercise is essential for its health benefits. After just four weeks of daily exercise, concentration and alertness improve.29 Just 10 minutes of coordination exercises, such as ball games or gymnastics, significantly improved attention.30

Decorate your environment with indoor plants (tip 5)

Plants in the environment help to increase concentration and productivity as well as workplace satisfaction and air quality by converting CO2 into oxygen.[<[sup>31

Try Meditation (Tip 6)

Mindfulness training with a focus on attention increases alertness and focus. Regular meditation improves memory and other cognitive abilities.32

Music increases attention (tip 7)

Experts generally recommend avoiding as many distractions as possible, but music seems to be an exception. One study suggests that listening to music while working improves performance33

Conclusion

There are a variety of activities and healthy habits that you can use to effectively increase your concentration. All of the measures mentioned are not only good for your concentration, but also offer many other health benefits.

If you want to reach your full potential in terms of concentration, you should try the following:

  • Take enough omega-3 daily as well as magnesium, copper, iron, folic acid, choline, zinc and the vitamins B12, C and E
  • Drink no more than three cups of coffee and have breakfast at the same time every day
  • Do a quarter of an hour (or more) of mental exercise five times a week
  • Play video games from time to time and exercise regularly
  • Decorate your environment with several houseplants
  • Increase your concentration through meditation and calming, "easy listening" music

Frequently asked questions
How can you improve your concentration?

There are many ways to improve your concentration: Make sure you get enough sleep, exercise regularly in the fresh air and eat a balanced diet with complex carbohydrates, high-quality proteins and healthy fats. Relaxation techniques such as meditation or yoga, brain training, a structured way of working and taking breaks can also help. In addition, concentration-enhancing nutrients such as B vitamins, magnesium or herbal active ingredients such as ginkgo or roseroot can be useful.
What are signs of a lack of concentration?

Signs of poor concentration include not being able to focus on one thing for long periods of time, being easily distracted or tired, completing tasks with difficulty or incorrectly and being less productive overall. Frequent daydreaming, mental restlessness, forgetfulness or difficulty following conversations can also be signs. Concentration problems are often accompanied by headaches, nervousness or irritability.

What does the body lack when concentration is poor?

When concentration is poor, the body can lack various nutrients: B vitamins such as B5, B9 or B12 are essential for nerve function and energy supply. Magnesium is important for the transmission of stimuli between nerve cells. A lack of iron, iodine or zinc can also have a negative effect on mental performance. Omega-3 fatty acids are also important for brain function. A blood test by a doctor can provide more precise information on possible nutrient deficiencies.

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