INFINITY News: No more worries about not being able to concentrate! Five tips from experts will boost your concentration! #concentration #executive function #increase productivity
Video explanation
I've been having trouble concentrating lately... Could it be a decline in my "executive function"?
Hello, this is John! Thank you all for your hard work every day with your work, housework, studying, etc.
Have you ever felt like you just can't concentrate? Even though you have things you need to do, you always end up picking up your smartphone? In fact, modern society is full of information! When you open your computer, you're bombarded with news and advertisements, and on your smartphone, you're constantly getting notifications from social media. Our attention span is...It's more decentralized than ever beforeHm.
If you feel like, "Yes, that's it!", then maybe your brain isExecutive Function"Maybe he's feeling a little tired.
You may be wondering, "What is executive function?"Something like the brain's "control tower" or "orchestra conductor"It plays a very important role in helping us get things done smoothly, such as making plans to achieve our goals, concentrating on the task at hand, blocking out unnecessary information, and controlling our emotions. If this executive function doesn't work well, things don't go as planned, we get distracted, we make impulse purchases, etc.
But don't worry! Experts say that you can improve and strengthen your executive function by making small changes to your daily life. Today, we'll take a look at five easy ways to do just that!
Experts teach you! 5 easy steps to improve your executive function
"Improving executive function" may sound difficult, but it's actually something you can start doing right away. Let's take a look!
Step 1: First, focus on one thing! Single-tasking is recommended
We often try to do several things at the same time, such as "checking email while creating a document" or "eating while watching TV." This is called "multitasking," but it can actually be a big burden on the brain.
According to neuroscience research, our brains are basicallyWe are designed to focus on one thing at a time.That's right. Even if you think you're good at multitasking, your brain is actually switching between task A and task B at high speed, which can actually cause you to lose concentration, make more mistakes, and take longer to complete tasks.
So, I recommend "Single Tasking".In other words,Focus on only one thing at a timeThat way.
- Time to check email (e.g. 30 minutes)
- Time to prepare the report (e.g. 1 hour)
- Time to read (e.g. 20 minutes)
Set aside time like this and try to be conscious of not doing anything else during that time. It's also effective to turn off notifications on your smartphone while you're working or put it in another room! It may be a little unsatisfying at first, but as you get used to it, you'll find that your work efficiency will improve and you'll feel refreshed.
Step 2: Take time to feel the here and now and incorporate mindfulness
"Mindfulness" is a phrase that has become more common recently.Paying attention to the sensations, feelings, and surroundings of your body in the present moment without judgmentMeditation is also a form of mindfulness, but it can be incorporated into your life in a more casual way.
For example ...
- Food MindfulnessBefore putting food in your mouth, take a good look at its appearance and aroma, and savor each bite slowly, noticing the changes in texture, temperature, and flavor.
- Breathing Mindfulness: Just focus on your breathing for a few minutes. Feel your stomach and chest expand as you inhale and contract as you exhale. If thoughts come to mind, notice them and bring your attention back to your breath.
- Walking Mindfulness: Experience the surrounding environment using your five senses, such as the feeling of your feet touching the ground as you walk, the wind caressing your skin, the sounds of birds and the greenery of the trees.
It is said that practicing mindfulness can improve your attention, make you less likely to be swept away by the waves of emotions, and reduce stress. It is closely related to executive function, particularly the ability to control impulses and maintain concentration. You can start with just one minute! Please give it a try.
Step 3: Give your brain a rest! Get plenty of quality sleep
To keep your executive functioning at its best,Quality sleepWhile we sleep, our brains act like a hardworking cleaner, sorting through all the information we've collected during the day, repairing tired neurons, and removing unnecessary waste.
If you don't get enough sleep, this important brain maintenance process will be hindered, resulting in a decline in executive function. Specifically, this can lead to poor concentration, memory, and judgment, as well as increased irritability.
The key to getting quality sleep is...
- Go to bed and wake up at the same time every dayThis will regulate your body clock.
- Avoid consuming caffeine (coffee, black tea, green tea, energy drinks, etc.), alcohol, and blue light from smartphones and computers before going to bed.
- Keep your bedroom dark, quiet, and at a comfortable temperature and humidity.
- Get moderate exercise during the day (but avoid strenuous exercise right before bedtime).
A short nap (15-20 minutes) can also help you regain focus in the afternoon, but be careful not to take a nap that's too long as it can reduce the quality of your sleep at night.
Step 4: Move your body and activate your brain! Make moderate exercise a habit
You may be wondering, "I know exercise is good for the body, but is it good for the brain?" The answer is yes! In particular,Aerobic exercise (walking, jogging, swimming, cycling, or any other exercise that makes you breathe easily)It is expected to increase blood flow to the brain and promote the growth of new nerve cells, thereby improving overall cognitive function, including executive function.
It is known that exercise increases a substance called brain-derived neurotrophic factor (BDNF), which is also called "brain fertilizer" and has the function of improving memory and learning ability.
Even if you think, "I can't exercise every day..."Walk briskly for about 1 minutes a few times a weekWhy not start with that? Just by consciously increasing the opportunities to move your body in your daily life, such as taking the stairs instead of the elevator or walking one station, you will see a difference. Moving your body will also refresh your mood, so it's a win-win situation!
Step 5: Break big goals into smaller ones! Get a sense of accomplishment with "baby steps"
"I've been given a big project" or "I have to deep clean my entire room"... When faced with such big goals or complex tasks, you may feel overwhelmed and unmotivated, not knowing where to start. This is also one of the situations in which executive function does not work well.
In such a case,Break your goals down into small, specific, achievable steps (baby steps)It is effective to do so.
For example, if your big goal is to "tidy up your entire room"...
- First, organize the documents on your desk (15 minutes)
- Next, sort the books on the shelves by type (30 minutes)
- Pick up things that have fallen on the floor and put them back in their proper place (10 minutes)
In this way, you break down your tasks into small, specific tasks that can be divided into time slots. Then, as you complete each small step, you'll feel a sense of accomplishment. These small feelings of accomplishment will build up and give you the energy to keep up your motivation and move on to the next step. This is a very important tip for making your executive functions work smoothly.
A word from John
This time, the theme was "executive function," a term you might have never heard before. It refers to abilities that are essential for us to live comfortably every day, such as our ability to concentrate, plan, and control our emotions.
I myself have a lot of regrets, like working while looking at my smartphone, or trying to do too many things and not getting anywhere in the end (laughs). While writing this article, I decided to try to consciously incorporate "single tasking" and "baby steps" from today onwards! I hope that you will find at least one of the five steps that make you think "I think I can do this!" and give it a try.
This article is based on the following original articles and is summarized from the author's perspective:
Can't Focus? 5 Ways To Reel In Executive Function, From Experts