How to Improve Memory and Concentration in Everyday Life
In our fast-paced world, maintaining focus and concentration has become a challenging task, impacting our cognitive abilities. While a bit of TV texting isn’t a big deal - when it comes to important duties, constantly switching from one task to another can be detrimental to your ability to concentrate. For example, one study found that the typical person checks their email every five minutes and that it takes, on average, 64 seconds to resume the previous task after doing so. That’s an entire minute wasted every 5 minutes!
Don't worry, there are many holistic approaches to memory and brain health. Stay sharp with our expert tips to help improve focus and working memory:
How to improve focus at work and while studying
Concentration at work can be the most challenging. Anything from impromptu phone calls and email pings to background chatter and heavy-handed typing can disrupt your flow.
Here are some tips to combat distractions when working or studying:
- Get enough sleep: catching those quality ZZZs is crucial for cognitive function. Getting a good night's sleep not only powers concentration but all kinds of brain activity, including short-term memory and mood. Struggling to switch off? Wind down before bed by reading, taking a bath or playing calming background music like white noise or nature sounds.
- Adopt healthier habits: Comfort food and binge drinking are common coping mechanisms and while the occasional takeaway and social beverage is relatively harmless, try to avoid processed foods as much as possible, and drink alcohol in moderation. Maintaining good physical health through regular exercise and a balanced diet rich in fatty acids, leafy green vegetables and oily fish can help you enhance your concentration. While a trip to your local coffee shop in the morning for a quick caffeine fix is acceptable, try swapping espresso for green tea occasionally. It contains l-theanine, an amino acid that boasts the benefits of coffee without the jittery side effects.
- Take up a new hobby: Learning something new - be it a sport, instrument or language - can encourage the growth of new brain cells. This forges new neural pathways and subsequently, can improve brain function, long-term memory and other cognitive abilities.
- Reduce stress: Easier said than done, right? If you're struggling to make time for yourself, try incorporating things that spark joy into everyday activities. For example, blasting a mood-boosting playlist while meal-prepping or vacuuming. Even the most mundane chores like cleaning can be surprisingly cathartic.
Improving concentration in children
Nurturing children's concentration is a vital skill that sets them up for academic success and personal growth. Consider some of the following strategies to help sustain their attention.
Remember, improving cognitive functions is a gradual process, so be patient with yourself and stay committed to your journey toward better mental processing and overall brain health.
Why Am I Lacking Concentration?
Many factors, including age-related memory loss, cognitive decline, and brain injuries, can contribute to poor focus. High blood pressure and issues like brain fog, trouble focusing, and poor memory function also play a role. Maintaining good physical and mental health is crucial to overcoming these challenges and improving overall cognitive performance.
How Can I Increase My Concentration in 10 Minutes?
Improving cognitive function doesn't require hours of effort. If you notice your concentration starting to dwindle, you can make significant strides in just 10 minutes.
Check out our tips to swiftly boost brain power:
How Long Should a 7-Year-Old Be Able to Focus?
The ability to focus varies among individuals, but on average, a 7-year-old should be able to concentrate for about 10-20 minutes on a single task. Factors such as age, maturity and the nature of the task can influence a child's ability to stay focused.
Here's a breakdown of the average attention span by age group:
- Tidy space, tidy mind: As well as offering visual appeal, a neat workstation helps eliminate distractions, which in turn, boosts efficiency and productivity. It doesn't have to be clinically bare. Introduce some visual elements like paintings (research colour psychology first) and greenery, for a more motivating environment. Plants have been known to increase workplace satisfaction in office spaces by naturally enhancing air quality. Don't forget to digitally declutter too, by maintaining a well-organised calendar and inbox to help reduce mental load.
- Time management: Prioritise high-value tasks first. If you know that you concentrate better at a certain time of the day, schedule the tasks that require the most attention for then. Some of us work better in the morning, while others need a little more time to wake up before they’re ready to focus. Plan accordingly and stick to your schedule as best as you can.
- Digital detox: Constant notifications from electronic devices can be quite disruptive. Try reducing your screen time by putting your phone on 'do not disturb' mode or placing it in a drawer or another room altogether if you find yourself habitually reaching for your device.
- Destress: When your to-do list seems infinitely never-ending and overwhelming, try quick fixes from your desk like taking deep breaths or listening to your favourite comedy podcast - after all, laughter is the best medicine. Most importantly, ask for help. Whether you're the CEO or an apprentice, a problem shared is a problem halved.
Improving concentration in children
Nurturing children's concentration is a vital skill that sets them up for academic success and personal growth. Consider some of the following strategies to help sustain their attention.
- Assign a Time and Place for Homework: Create a consistent routine by designating a specific time and quiet place for homework. This helps children associate that time and space with focused work.
- Plan Breaks: Incorporate short, structured breaks during study sessions. These breaks can re-energise your child and improve their attention when they return to their tasks.
- Get moving: Regular physical activity can enhance cognitive function and concentration. Encourage your child to engage in activities like playing outdoors, sports, or even a short walk to break up study sessions.
- Simplify projects: Help children break larger assignments into smaller, manageable tasks. This approach makes the workload less overwhelming and allows them to concentrate on one portion at a time.
- Teach Them Breathing Techniques: Breathing techniques, such as deep breathing or mindfulness exercises, can help children maintain focus and increase concentration.
Why Am I Lacking Concentration?
Many factors, including age-related memory loss, cognitive decline, and brain injuries, can contribute to poor focus. High blood pressure and issues like brain fog, trouble focusing, and poor memory function also play a role. Maintaining good physical and mental health is crucial to overcoming these challenges and improving overall cognitive performance.
How Can I Increase My Concentration in 10 Minutes?
Improving cognitive function doesn't require hours of effort. If you notice your concentration starting to dwindle, you can make significant strides in just 10 minutes.
Check out our tips to swiftly boost brain power:
- Avoid multi-tasking: Do one thing at a time. Choose a specific task, commit to it, and clear your mind of other distractions. This single-tasking approach helps you focus more clearly on the task at hand.
- Eliminate Distractions: Put your phone out of sight, turn off the TV and find somewhere quiet to concentrate. You could even set a timer to help yourself commit to completing tasks within a certain timeframe.
- Be Present: Distractions can also come in the form of intrusive thoughts or stress. To be truly ‘mentally engaged’ in your task, you need to be mentally engaged in the present moment. Mindfulness is a form of meditation, which encourages you to set aside distractions and guide your mind back to the moment when it wanders. Try journaling or downloading meditation apps to assist your mindfulness practice.
- Take Short Breaks: Focusing for a long time can be hard work. And the longer you try to focus, the harder it can become. Sometimes this can result in reduced performance. Researchers have found that taking even very short breaks and shifting your attention elsewhere can help improve memory and mental focus. That doesn’t mean scrolling through social media every 5 minutes. Getting some steps in or talking to someone will help you reset, keep your focus sharp and performance high.
How Long Should a 7-Year-Old Be Able to Focus?
The ability to focus varies among individuals, but on average, a 7-year-old should be able to concentrate for about 10-20 minutes on a single task. Factors such as age, maturity and the nature of the task can influence a child's ability to stay focused.
Here's a breakdown of the average attention span by age group:
- Preschool (3-5 years): 2-5 minutes.
- Primary School (6-11 years): 10-20 minutes.
- Adolescents (12-18 years): 20-45 minutes.
- Adults: 15-45 minutes.
What Is a Good Supplement for Focus and Concentration?
SFI Health offer a range of clinically researched integrative medicines, which have shown beneficial effects on cognitive health, including improved memory and concentration. With naturally sourced ingredients like ginkgo biloba, Brahmi and ginseng, ask your medical professional about our best supplements for focus and concentration, including EQUAZEN and KeenMind.
