How do I train my concentration?

Bra tips om hur man ökar sin förmåga att koncentrera sig. Vi har publicerat många liknande tips från Quora tidigare. Och fortsätter att regelbundet lyfta bra tips därifrån. Inte för att just detta är mycket bättre än det föregående utan därför att vi ständigt behöver påminnas om de här frågorna. kanske är det någon läsare som reagerar på en formulering i just detta tips och det leder till en förändring. Det räcker långt. Att bidra till att förändra en person är stort.

How do I train my concentration? by @NelaCanovic

Answer by Nela Canovic:

How can you improve your concentration and focus?

These 7 hacks can optimize your brain to work better, smarter, and faster.

ONE. Wrap your mind around it.

Before you start reading anything new, get your brain on board with what you’re about to do.

Why is this important?

It helps you to get motivated to take action and become fully absorbed in your work.

What can you do to train your brain?

  • Instead of approaching reading as a chore, turn it into a choice. Tell yourself, “This is something I really want to learn more about.” The benefit? It gives you a greater sense of control about what you’re doing.
  • Remind yourself of the value of reading with this question: “Why am I doing this?” Make the connection with the initial reasons for reading to begin with. It can be to learn a new skill, find out more on a particular topic you’re interested in, study to pass an exam so you can graduate and build a career you’re excited about, solve a particular problem yo’re currently dealing with, etc.
  • Increase your focus by visualizing what you’re about to do. This is a technique called building a mental model; you imagine in detail what you expect to see, learn, read, or do. As you imagine the details, be sure to cover all the steps you will be doing. For example, visualize covering a certain amount of material (chapters, paragraphs, sections), taking notes on the important concepts you discover, writing down questions to research later. The benefit? By telling yourself a story on what you’re about to do, you train your brain to anticipate next steps and map out the entire learning process in a way that’s easier to understand.

TWO. Find out how your brain works.

There is a way to optimize your brain performance by working smarter in less time instead of harder. Here’s a simple technique. For one week, keep a log of all mental activities you perform in the morning, midday, afternoon and evening. You will notice a pattern in how your brain works at a certain time of day. Then, adjust your schedule to accommodate the activities depending on what’s right for your brain and when. For example:

  • Mornings can be great for doing deep work, i.e. work that requires a lot of your concentration. Some scientists call this the brain’s peak performance time, and it’s roughly 2-4 hours after we wake up. So, for example, if you wake up at 6, your peak times are between 8 and 10 a.m. Block this time off for your analytical brain to perform the most complex tasks that require a lot of focus: learning new material, reviewing, recalling, problem-solving.
  • Early afternoons are great for collaborating. This covers the 12-4 p.m. time range, when you take a lunch break and the few hours after, when you are more likely to socialize. It’s a good time of day to brainstorm ideas with others and work together on projects where you can provide feedback and get recommendations on your work.
  • Evenings, usually around 5-9 p.m., can be scheduled for strategic thinking. This is when the brain eases into a different tempo when it can be more creative. Use this time to set goals of what you want to do with all the knowledge you’re acquiring. For example, if you’re studying for an exam, think about what you will do after graduation, which career you see for yourself, which jobs you’d like to apply for, etc. It’s a great time for creating and contemplating the big picture.

THREE. Become a pro at time management.

Don’t just spend hours reading without taking breaks; if you do, you will likely lose focus as well as motivation to continue. Learn how to manage your time better:

  • When you’re ready to start, use a timer to divide up your time into manageable increments that will allow your brain to focus in a more targeted and effective way.
  • Try the Pomodoro technique which consists of 25 minute blocks of time, followed by 5 minute breaks. When you’re done with one segment, step away from your desk and do something completely unrelated to work to give your brain a chance to rest: get some fresh air, stretch your body, grab a cup of coffee or tea.

FOUR. Get away from ALL distractions.

Distractions can easily make you slip from the work you are focusing on, and can waste time without you even noticing. Reading email and constantly checking your Instagram, Facebook, or Twitter feed prevents you from focusing and can make you feel overwhelmed. Even worse: studies have shown that this multitasking can lower your IQ by 10 points! Make a conscious effort to avoid distractions as much as possible. Here’s how:

  • Set your phone to Airplane mode when you need to focus without any disturbances.
  • Set expectations with others by letting them know you won’t be available in the next few hours, so they don’t interrupt you with their requests, questions or comments.
  • Check your email and social media apps only 2–3 times a day (around lunchtime, later in the afternoon, and evening).
  • Avoid browsing the Internet or reading the daily news; leave these activities for later after you’ve completed what you need to do.

FIVE. Make it a ritual.

Rituals are great because they set the tone to your work, they train your mind to get used to doing things at certain times of the day, and they give you a sense of control over your day so that you can be proactive about it, instead of reactive to events happening around you. Create a ritual for reading by trying these ideas:

  • Find a place where you won’t be disturbed. If you’re working from home, it’s easy: it can be your desk, a comfortable couch, or a big armchair. If you’re at the library, it might be a table tucked away in the back, next to a wall, so you’re not disturbed by people passing by. If you’re at work, it could be sitting in your car during your lunch break or finding a bench in a nearby park.
  • Block away environmental noise with noise-cancelling headphones, and listen to music (it can be classical music, a playlist of chillout tunes, or simply sounds of nature). Don’t want to listen to music? Get a good pair of soft silicone ear plugs like these and read in silence.
  • Have a small cup of coffee. Getting a caffeine boost can help increase focus. Keep in mind that it usually takes about 30 minutes to kick in, so time it well by drinking a cup ahead of time before you start reading. Don’t drink coffee? Try green tea instead, as it also contains caffeine.
  • Take a walk to boost memory and increase focus. Performing some form of physical exercise, even if it is targeted and short, improves your brain’s cognitive performance, problem solving ability, and even boosts long-term memory. Step away from your desk and walk for 30 minutes. If your neighborhood is noisy, take your headphones with you and listen to music.

SIX. Train your mind to focus better.

Meditating can declutter your brain of thoughts that distract you from the brilliant work you could be doing. But don’t worry: it’s not as complicated as it seems. This small practice doesn’t require a lot of time, is simple to follow, and has many benefits, including better focus throughout the day, more concentration, even a greater sense of calm. Try the Headspace app to start with just 10 minutes; it’s fun and easy to use.

SEVEN. Optimize your reading experience with books.

Why read books? So that you can feed your brain, learn new things, reconnect with a topic you feel passionate about, and absorb the life experiences of other people. Here’s how to start building this habit:

  • Check out recommendations on the best books of all time on Quora to pick writers and topics that many consider to be timeless and unique.
  • Download the Goodreads app to find books on the topic that interests you, to get recommendations, add books to your bookshelf, and track your reading progress.

How do I train my concentration?

Posted in Datorspelsberoende.


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