How to increase concentration?

The success of many activities provides such an important mental process as attention. Its concentration is especially important for mental workers, people with a fast pace of life, when there is a frequent change in activities and tasks, and, of course, during schooling. Consider effective methods and exercises aimed at increasing the concentration of attention of an adult and a child.

General rules for the development of attention

Attention is the concentration of perception on a particular object. It has the following properties:

  • stability;
  • switchability;
  • volume;
  • distribution;
  • concentration.

For the successful study of a child or the activity of an adult, it is necessary to develop all its properties, but it is especially important to learn how to concentrate. Concentration of attention is the maximum focus of cognitive processes on one object or subject of activity without being distracted by any internal or external stimuli. Inability to concentrate on an object, frequent distractibility and fatigue indicate absent-mindedness.

The development of attention will be well facilitated by short sessions with the implementation of certain techniques and exercises, but in order for them to be effective, you have to follow certain rules.


Give yourself extra motivation. When starting to perform any task, you need to give the installation that at the moment it is the most important of all things, the rest can wait. To increase motivation, it is better to think in advance about what benefits can be obtained when the task is completed.

If you need to motivate a child, it is advisable to discuss a small reward with him., which he will receive upon successful completion of the work. It could be something sweet or a late bedtime, permission to play a computer game, or co-creation. Knowing the interests of your child, it is not difficult to come up with encouragement.

Drink plenty of water. Scientists have proven that in order to activate brain activity, timely intake of water into the body is necessary. Due to a general lack of fluid, some attention disorders may occur in people. An adult is recommended to drink 8-9 glasses of clean drinking water during the day, a school-age child — 5-6 glasses.

Children need to be explained that academic performance is affected by the supply of oxygen to the brain, and water improves blood flow, providing a faster supply of oxygen to the brain and all other organs.

Manage non-essential tasks. You need to learn how to clearly prioritize, doing important things first, leaving less significant ones that do not require quick decisions or actions to a later date. When performing tasks should try not to be distracted by minor external factors (noise outside the window, the sound of the TV in the next room, etc.) in order to quickly finish the task that has been started and move on to other duties.

No need to strive to do several things at the same time. Performing several tasks at once may not have the best effect on the final result. The specificity of the work of the brain is such that it can concentrate to the maximum on the performance of any mental task, even in one approach. But working in a multitasking system means frequent switching of attention, and this reduces concentration when performing the main task. If a person needs to complete several tasks that require mental effort, then it is better to make a ranked list in order of importance and strictly adhere to it.


Make a list of things that get in your way. People tend to get distracted, reducing their productivity. At your leisure, you should think about your “bad habits”, or better, make a visual list of actions that interfere with your work. The list may include phone calls that are not important, communication on social networks and instant messengers, watching news on the Internet, and someone has frequent tea breaks or going to bed late, leading to lack of sleep.


Embrace the culture of breaks. In any long work, breaks are simply necessary, but they must be correct, giving the tired brain a rest and contributing to further concentration. A break must be taken after completing one task, and with a large volume — after the completion of its logical part, and it must be accompanied by a small physical activity. Ideally, this is a walk in the fresh air, but if it is not possible, then you can perform simple physical exercises or simply move from one room to another. Gymnastics for the eye muscles or looking through the window at distant objects will help relieve tension from the eyes.


Performing simple breathing exercises contributes to the removal of general fatigue.


Best Exercises


Simple exercises will help increase the level of attention. Of course, you need to choose a separate time for their implementation, and not try to practice concentration skills in parallel with other things. Any new, even short-lived, lesson at first requires a certain inner mood and tension, therefore, when performing the techniques, you need to relax for a few minutes, completely disconnect from all affairs and not be distracted.

Exercises with children should be carried out in a playful way for no longer than 15 minutes. To maintain interest, you can organize competitions with any of the family members.

For children of senior preschool and primary school age

«Find differences»

The most popular exercise that is known to all parents and children. The child is given the task to find all the differences between two similar drawings. It is better for preschoolers to provide not too bright images with a difference in no more than 10 positions. Younger students can be shown bright drawings with a lot of small details and differences. Detailed consideration improves the volume and switching of attention, and also helps to concentrate it on two objects at the same time. Similar pictures for such an exercise can be easily found on the Internet.

«Find and cross out»

Print letters on a piece of paper in a chaotic manner or take text from some old newspaper (but only so that the font is not too small) and agree that in all words (in each line) a certain letter should be crossed out (for example, “O «). The time to complete the task is 1.5-3 minutes. After the lapse of time, check for errors — if there were any missing letters or the wrong letters were crossed out.


Performing this simple exercise at least 2-3 times a week helps to increase mindfulness and develop perseverance in the child.


«Say and repeat»


The game exercise is great for interesting and useful leisure activities for the whole family. It allows you to increase concentration, as well as develop auditory attention and short-term memory. The minimum number of players is 2 people, but the more participants, the more fun the game is. The task of the players is to memorize and repeat the words, keeping their order, and the person chosen by the judge monitors the observance of the correct sequence of words, recording the alternation of words. So that the game does not cause fatigue in the child, it is better to use words of a certain subject: transport, furniture, cities, etc.

The course of the game looks like this: “Airplane,” the first participant calls. “Airplane, bus,” says the second. “Airplane, bus, tram…” repeats the third one, and so on. The participant who has lost the sequence is considered the loser and is eliminated from the game. Whoever makes no mistakes wins.

For adults and high school students

«Line»

To complete the exercise, you will need a blank A4 sheet and a pencil. Run time — 3 minutes. It is better to set a timer with a sound signal for this period.

The sheet should be placed horizontally and within 3 minutes with a pencil slowly and carefully draw straight lines from left to right, ending one, immediately below you should start the second, etc. All attention and thoughts should be focused only on drawing lines. When you notice that even the slightest distraction has occurred, you should fix it on the line with a light stroke upwards (in the form of a small peak — as on a cardiogram) and continue drawing straight lines. If the free space on the sheet runs out before the timer signal, then the sheet is turned over and work continues. After 3 minutes, the number of distractions is counted.


The absence of peaks will indicate the presence of good concentration, 2-3 peaks — satisfactory concentration, a larger number indicates the need to work on increasing the level of attention.


«Item Description»


It will help improve the degree of concentration and observation. For 20-30 seconds, you need to look at some object, photograph or drawing, which includes several elements. Then you need to turn away and describe the object in question in as much detail as possible. After that, you need to look again and check if there are any forgotten details. Exercise also helps in training short-term memory, which affects perception and attention span.

«Drawing with two hands»

For the exercise, you need to prepare an A4 sheet and two pencils. It will be more convenient to draw with a horizontal sheet. It is necessary at the same time, holding a pencil in both hands, to depict 2 objects: with the left hand — a circle, and with the right — a square. Then change the drawing of objects relative to the hands and try to determine for yourself which hand is easier to draw this or that object.

Then you should turn on the timer with sound or ask someone to mark the time. It is necessary to draw the maximum possible number of circles and squares in a similar way within 1 minute, while making sure that the corners of the square are clearly drawn, and the circle is with an even circle.

After completion, you can draw conclusions about the level of concentration of attention:

  • 10 or more pairs of items — a high degree, an excellent result;
  • 8-9 — above average, good level;
  • 5-7 — average degree, satisfactory;
  • less than 5 — insufficient degree of concentration, it is necessary to work on increasing concentration.

In addition to developing the skill of concentration, this exercise also contributes to the development of interhemispheric interaction, which is important for productive activity and a harmonious life.

Other training methods


In the development of attention It is important to learn the skills of reflection. Reflection is the ability to be aware of one’s inner state (thoughts, feelings, sensations). It implies the ability to give yourself an assessment as if from the side of another person. Developed reflection allows a person to consciously manage his attention, understand where it is directed and, if necessary, consciously focus it on what is really important at the moment. A person with a lack of reflection skill “goes with the flow”, being at the mercy of circumstances.

Reflective technique «Where is my attention directed?». Ask yourself questions from time to time:

  • “Does it really matter to me what I’m doing now?”;
  • “Why am I doing this?”;
  • “Where am I directing my forces and resources?”;
  • “Is my time spent on what I need?”;
  • «Should I continue what I’m doing?»;
  • “What do I need and what do I want at the moment and in the near future?”.

You can hang a list of these questions somewhere in the house (for example, at your desk) and answer some questions as much as possible.. They will help train the focus of attention and find the necessary resources to achieve goals.

The emotional state also affects the management of concentration. With strong joy or high anxiety, it is difficult for a person to start even the usual household chores, and even more so to concentrate on something. Only in a state of calm and balance can you focus your attention as much as possible and not be distracted by anything.

To improve composure and emotional endurance, you can use a set of certain techniques. The Breathing exercise will help increase concentration before a responsible business or public speaking, as well as get rid of excessive excitement.

  • Take three deep breaths in and out and concentrate on normal breathing.
  • Try to relax and imagine how the air passing through the respiratory tract fills and expands the lungs. Breathing is even and calm.
  • Then again take 3 deep breaths and exhalations, imagining on each exhalation that tension and excitement leave the body with them.


An exercise «Smooth Lake» allows you to develop inner concentration and eliminate excessive emotionality. You need to close your eyes and imagine a calm, quiet expanse of the lake. The surface of the lake is absolutely transparent and clean. It reflects the beautiful trees growing on the banks of the reservoir, and the blue sky with snow-white clouds. You stand on the shore and admire the serene lake, tune in to peace and inner harmony. You can mentally describe the landscape, listing everything that you could imagine.

An exercise «Beads» helps to increase concentration and eliminate anxiety. In the countries of the East, the rosary is a popular accessory used both at home and at work. Perhaps that is why Eastern people manage to make informed and reasonable decisions in any circumstances.

Going through the rosary, you need to fully concentrate on this lesson and listen to your feelings, noting when anxiety leaves and calmness comes. Instead of a rosary, you can use beads or the thumb twist method. With this method, the fingers are crossed into the castle, and the thumbs make circular movements.


Tips


Working to increase the level of attention requires certain volitional efforts, especially for children. It is easier for an adult to tune in to doing exercises, they can foresee the result in advance. Children prefer to spend their free time on passive recreation at the TV screen, computer games, hobbies and communication with peers. Perhaps, with the motivation and organization of classes, some recommendations will help.

  • Creating a friendly and positive atmosphere. There is no need to force them to complete tasks by force, using intimidation and unflattering epithets addressed to the child. It is important to instill confidence in the child that he will cope with the tasks, and they will help him in his further studies.
  • Clear organization of the daily routine. Compliance with the regime favorably affects health, brain activity and sound sleep. You can include short developmental attention classes on certain days of the week, and not daily.
  • Personal example. Parents are role models for children, so doing exercises together will benefit both children and adults.
  • The development of independence. The main component of effective learning in general is the transfer of responsibility for their knowledge, skills and abilities to the child himself. Parents will not be able to constantly complete tasks with him. It is necessary to convey to the student that he should strive for development, explain that he needs it, and not mom or dad. Talk about all the benefits that doing additional tasks can bring.
  • Increase self-esteem. Many children, faced with small setbacks in the learning process, lose confidence in themselves. You can often hear the phrases from them: “I can’t!”, “I can’t do it!” and, unfortunately, parents sometimes perpetuate this uncertainty by showing their annoyance and frustration in the process of doing homework with their child. Instead, encourage your son or daughter, tell them: “I know it’s not very easy, but you can do it!”, “You will succeed!”, “I believe in you!” Anyone who has faith in himself and his strength has a good level of concentration.

Among other things, proper nutrition also affects the level of attention. No need to load the body with carbohydrates. To increase mental performance, it is worth eating foods enriched with vitamins: fruits, berries, cereals, nuts, fish, meat, dark chocolate, cocoa and coffee are acceptable in certain doses.

Attention is necessary for a person in almost all aspects of life. Belief in your abilities, the right motivation and certain exercises will help increase the level of his concentration and guarantee success in many things!


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