how to improve and develop a person’s mindfulness and concentration in simple ways?

Memory and attention training in adults

Many peo­ple com­plain that they often for­get to com­plete some ele­men­tary activ­i­ties planned in advance. For exam­ple, take out the trash, close the win­dow on time, etc. Some even sug­gest that such vio­la­tions are har­bin­gers of seri­ous ill­ness. Is it real­ly? Or maybe for­get­ful­ness is just a slight devi­a­tion? To answer these ques­tions, it is nec­es­sary to con­sid­er the prob­lem from all sides and find its root.

Causes of forgetfulness and inattention

There can be many rea­sons for this. It all depends on the age of the per­son, his sta­tus and intel­li­gence. If any indi­vid­ual after a head injury (or for anoth­er rea­son) can­not remem­ber ele­men­tary things, then he may be suf­fer­ing from amne­sia. There is also senile for­get­ful­ness. In old age, the brain begins to work poor­ly due to a lack of oxy­gen and nutri­ents.

But do not rush to fatal con­clu­sions, maybe you just suf­fer from for­get­ful­ness due to “patho­log­i­cal” inat­ten­tion. In this case, a per­son has the fol­low­ing signs: poor switch­ing from one top­ic to anoth­er; often it becomes impos­si­ble to mem­o­rize edu­ca­tion­al mate­r­i­al, etc.

Due to poor con­cen­tra­tion of atten­tion, the indi­vid­ual is not able to com­plete the work he has begun. The cause of a sharp dete­ri­o­ra­tion in mem­o­ry can be var­i­ous dis­eases, such as tumors, ath­er­o­scle­rot­ic vas­cu­lar changes, res­pi­ra­to­ry sys­tem dis­or­ders, car­dio­vas­cu­lar prob­lems, etc.

In per­fect­ly healthy peo­ple, mem­o­ry can dete­ri­o­rate due to con­stant stress and fatigue. Phys­i­cal activ­i­ty affects the qual­i­ty of the brain in the same way as men­tal. Remem­ber that every­thing should be in mod­er­a­tion. And, most impor­tant­ly, get enough sleep!

In young peo­ple, prob­lems can arise due to the “over­flow” of mem­o­ry with var­i­ous infor­ma­tion. For exam­ple, high school stu­dents prepar­ing for the exam often com­plain about poor assim­i­la­tion of infor­ma­tion. All this is due to the fact that the brain can­not process too much knowl­edge.

In mobile chil­dren, too, there are signs of for­get­ful­ness. It is dif­fi­cult for a child to focus on the learn­ing process and on play activ­i­ties at the same time. Many school­child­ren, espe­cial­ly first-graders, want to play more than study. Yet again, After heavy loads at school, younger stu­dents often suf­fer from immu­ni­ty. There­fore, they are prone to SARS, etc. This also reduces the con­cen­tra­tion of atten­tion and mem­o­ry.

In adults, there may be oth­er fac­tors that weak­en mem­o­ry. Pas­sion for bad habits, such as alco­hol and smok­ing, sig­nif­i­cant­ly reduces the full func­tion­ing of brain activ­i­ty.

Mem­o­ry can dete­ri­o­rate due to lack of vit­a­mins. The lack of thi­amine has a par­tic­u­lar­ly strong effect on the dete­ri­o­ra­tion of its work. Peo­ple with high intel­li­gence also suf­fer from inat­ten­tion. They are so busy with men­tal work that the prob­lems asso­ci­at­ed with every­day life recede into the back­ground. And, of course, it is very dif­fi­cult for a busy per­son to focus on such sim­ple actions as turn­ing off the iron, com­plet­ing any small oblig­a­tions, etc.

There are still peo­ple who are used to doing sev­er­al things at once. Some act this way because they sin­cere­ly believe that it is in this way that they train their mem­o­ry. Oth­ers per­form sev­er­al tasks at the same time in con­nec­tion with offi­cial duties. How­ev­er, it must be remem­bered that dis­trac­tion can­not increase pro­duc­tiv­i­ty. If you con­tin­ue to act in the same direc­tion, then you can get tired, and fatigue will lead to a decrease in atten­tion and mem­o­ry.

In any case, the elim­i­na­tion of the above prob­lems direct­ly depends on both the per­son him­self and his rel­a­tives. With reg­u­lar activ­i­ties that will increase atten­tion, the qual­i­ty of your life will improve a lot.

Basic exercises

Before pro­ceed­ing with any action, it is desir­able to iden­ti­fy the cause of mem­o­ry impair­ment. If the rea­son lies in the patho­log­i­cal changes occur­ring in your body, then you need to con­tact a spe­cial­ist who will help elim­i­nate them. He will pre­scribe drugs that help improve blood cir­cu­la­tion in the brain and ensure prop­er nutri­tion.

Every per­son should take care of their health. There­fore, in order to improve mem­o­ry, first of all, you should give up bad habits such as smok­ing and alco­hol. There are oth­er meth­ods that help increase atten­tion in adults. For exam­ple, such as mem­o­ry train­ing. Let’s con­sid­er them in order.

Memorizing items

Mem­o­ry train­ing is not a very dif­fi­cult process. Per­haps you will be helped by fair­ly sim­ple exer­cis­es that you can per­form at home on your own. Try to describe an object from mem­o­ry. For exam­ple, take a teapot for exam­ple. It must have an unusu­al shape. The exer­cise is as fol­lows. Con­sid­er your sub­ject very care­ful­ly. Try to remem­ber every sin­gle detail and col­or scheme. Then turn away from it and describe it in every detail: pat­tern, col­or, shape, etc.

Then you should turn around again and exam­ine the object care­ful­ly. Deter­mine what was miss­ing and what you were able to accu­rate­ly describe. Then repeat the exer­cise. As soon as you can tell in detail in all the details, con­sid­er that you have coped with the task.

Please note: the human brain is capa­ble of pro­cess­ing a large amount of infor­ma­tion. There­fore, test your poten­tial, and at the same time prac­tice.

The next exer­cise will be a task where you will have to draw a teapot (per­haps you have already used it in the pre­vi­ous task) from mem­o­ry. This will require a sheet of paper and pen­cils.

Here is anoth­er inter­est­ing exer­cise. For its imple­men­ta­tion, take a book with bright pic­tures. Choose and con­sid­er one of the most extra­or­di­nary. Then close the book. Then tell me what you remem­ber. Repeat the exer­cise until you reach per­fec­tion.

Here is an exer­cise in mind­ful­ness. You will need an assis­tant to com­plete this exer­cise. Take and put on the table a few bright objects. Take a good look at each item indi­vid­u­al­ly and remem­ber the loca­tion. Turn away for a few min­utes and ana­lyze the pic­ture in your mind. Dur­ing this time, let your assis­tant remove one of the things from the table. After that, you must deter­mine which item was miss­ing and describe it from mem­o­ry.

With­out visu­al analy­sis a qual­i­ta­tive per­cep­tion of this world is impos­si­ble. There­fore, it should be trained accord­ing to the fol­low­ing method. Take in an invol­un­tary order about 3 dozen sticks. But just don’t count them. Lay them out on the table as need­ed. Look at this pic­ture for 3 sec­onds. Then you should turn away and men­tal­ly count the approx­i­mate num­ber of sticks, and at the same time deter­mine the loca­tion of each. Turn around and com­pare your men­tal pic­ture with the orig­i­nal pic­ture. Count the sticks. If every­thing match­es, then you have an excel­lent visu­al mem­o­ry. If it turned out bad­ly, then repeat the train­ing.


This exer­cise is the sim­plest and does not require much time. You can do it when you are mov­ing in the direc­tion from work or on some busi­ness. When you walk down the street, unfa­mil­iar passers-by are walk­ing towards you. In trans­port, you also meet strangers. Try to choose a cer­tain object for your­self and care­ful­ly observe it and its behav­ior. Remem­ber the per­son­’s face. Before going to bed, remem­ber it and try to men­tal­ly describe it.

It will be even bet­ter if you restore in your mem­o­ry the chronol­o­gy of the whole day, the peo­ple with whom you exchanged greet­ing phras­es and the objects that sur­round­ed you at that moment. If you man­aged to recall almost all the events in your mind, then you have a good poten­tial for fur­ther stud­ies.

There is also a method called “Eaves­drop­ping”. If you often trav­el by pub­lic trans­port, then try to lis­ten and remem­ber an excerpt from the con­ver­sa­tion of your fel­low trav­el­ers. Be sure to care­ful­ly con­sid­er their appear­ance and observe their behav­ior. In the evening after work, sit com­fort­ably in com­plete silence and try to remem­ber, as well as repro­duce the con­ver­sa­tion of peo­ple.

It is also desir­able to describe their appear­ance. This exer­cise allows you to eas­i­ly devel­op mem­o­ry and atten­tion in a short time.

Aivazovsky method

Tal­ent­ed peo­ple have a very high­ly devel­oped mem­o­ry, espe­cial­ly those who are engaged in paint­ing. The extra­or­di­nary artist Aiva­zovsky had an excel­lent pho­to­graph­ic mem­o­ry. He could look at the waves and the rag­ing sea, as well as the ship sail­ing on them, and then imprint this pic­ture in his brain for a long time. He did this as if pho­tograph­ing a land­scape.

When he took up the can­vas, he eas­i­ly repro­duced the pic­ture he saw in his mem­o­ry. After that, he had to trans­fer this image to the can­vas with a brush and paints. Aiva­zovsky man­aged to achieve this effect with the help of many years of study. He could watch the sea for a long time. Dur­ing such manip­u­la­tions, the artist closed his eyes and per­son­al­ly imag­ined the future pic­ture. In the same way, mem­o­ry can be trained by any per­son at any age. There­fore, the method described below is called the Aiva­zovsky method.

So, for 5 min­utes, care­ful­ly and intent­ly look at an object or at any pic­ture. Then close your eyes and try to imag­ine it in your mind. It would be even bet­ter if you trans­fer the image of the thing in ques­tion onto a sheet of paper with pen­cils. It is this method that will con­tribute to the effec­tive train­ing of your mem­o­ry.


This method will help you find har­mo­ny with your­self and learn to pay atten­tion to var­i­ous lit­tle things. As a result, mem­o­ry will devel­op.

For this tech­nique, the psy­chol­o­gist will need to involve sev­er­al peo­ple at once. As soon as a cer­tain com­pa­ny meets, each of its mem­bers should sit on chairs in a cir­cle. After that, every­one in turn starts tell dif­fer­ent sto­ries that hap­pened in their lives. Where­in It is not for­bid­den to embell­ish your sto­ry a lit­tle. The rest of the audi­ence lis­tens atten­tive­ly to the nar­ra­tor and imag­ines in their minds what is being said.

At the next les­son, the psy­chol­o­gist may offer to con­tin­ue the con­ver­sa­tion start­ed in the last les­son. Only the nature of the les­son needs to be changed a lit­tle. Each pre­vi­ous­ly told sto­ry is put for­ward for dis­cus­sion. Fur­ther, all mem­bers of the com­pa­ny are invit­ed to con­tin­ue its sto­ry or some­how change the script. You need to make it fun­ny and inter­est­ing.

At the same time, the spe­cial­ist asks the gath­ered peo­ple to take an active part in the game and try to turn on their imag­i­na­tion to the max­i­mum.

We use mnemonics

To improve mem­o­ry and to con­cen­trate, you can use mnemon­ic tech­niques, which con­sist of a large set of mem­o­riza­tion. Let’s look at dif­fer­ent exer­cis­es.

  • We turn on the con­scious­ness and encrypt the words. You need to do this with let­ters. For exam­ple, take the word “car”. This word will be denot­ed, for exam­ple, by the let­ter “U”, etc. This will be a quick mem­o­riza­tion.
  • If there are vivid asso­ci­a­tions, then the infor­ma­tion is easy to remem­ber. For exam­ple, you need to remem­ber the sep­a­rate words “soap” and “deli­cious”. So, remem­ber the phrase “deli­cious soap.” Unusu­al? So that’s the whole secret.
  • If you want to remem­ber infor­ma­tion — just rhyme it.
  • When learn­ing for­eign words, use con­so­nance. For exam­ple, the Eng­lish word “ton­ic” can be asso­ci­at­ed with the Russ­ian word “thin”.
  • When mem­o­riz­ing objects, give them names that you can eas­i­ly per­ceive. For exam­ple, the build­ing of a cos­met­ic fac­to­ry can be giv­en the name “pow­der”.

Features of speed reading

You can devel­op mind­ful­ness with the help of this sim­ple method at home. Speed ​​read­ing pro­vides many advan­tages in its imple­men­ta­tion. In addi­tion to devel­op­ing atten­tion, you can also become an intel­li­gent per­son with a very good mem­o­ry.

But first you need to under­stand the very tech­nique of read­ing. This process goes like this. You look at the words (usu­al­ly a cou­ple) and a fix­a­tion occurs in your mind. This process takes about a quar­ter of a sec­ond. And then there is a shift of the gaze to anoth­er phrase. There is a jump, and it takes a split sec­ond. After a few rep­e­ti­tions, a phrase appears in your head.

This process takes about half a sec­ond. So, it turns out that a read­er with nor­mal abil­i­ties can read about 200 words in 1 minute.

You can improve the result if you do speed read­ing. There are 4 basic speed read­ing tech­niques.

  • When an indi­vid­ual leads the eyes along the lines at a cer­tain inter­val using a point­ing object (sharp­ened stick). This elim­i­nates the con­fu­sion of the loca­tion of the lines.
  • flu­ent read­ing means high­light­ing the main parts in the text. You will not learn to read faster this way, but you will learn to iden­ti­fy those lines that are not impor­tant and can be skipped.
  • The text is divid­ed into sec­tions using fast visu­al­iza­tion method. There is no eye move­ment here.
  • With help periph­er­al vision you can cov­er a large amount of text. This elim­i­nates unnec­es­sary eye move­ment, and thus you elim­i­nate the load on them.

How­ev­er, you may not achieve the desired result with speed read­ing. It all depends on the indi­vid­ual char­ac­ter­is­tics of the per­son and on the anatom­i­cal capa­bil­i­ties. If you have poor eye­sight, the effect of read­ing will decrease. RAM is also of great impor­tance. If it is not trained, then you can see a thou­sand words at once, but you will not learn the mate­r­i­al you read.

Do I need to use abbre­vi­a­tion? It is nec­es­sary if you want to study mate­r­i­al that does not require spe­cial atten­tion, and its assim­i­la­tion does not require the use of deep men­tal activ­i­ty. For exam­ple, you know the recipe for a dish, but you need to clar­i­fy some details.

If you con­stant­ly prac­tice read­ing and grad­u­al­ly increase the pace, then you will learn to read quick­ly and under­stand the essence of what you read.


Mem­o­ry and atten­tion are inex­tri­ca­bly linked. If a per­son does not pay due atten­tion to the infor­ma­tion, he will not be able to assim­i­late and remem­ber it. There­fore, by devel­op­ing atten­tion, you will simul­ta­ne­ous­ly devel­op mem­o­ry. Let us present the meth­ods of devel­op­ment of both.

  • When solv­ing log­ic prob­lems, puz­zles atten­tion and pho­to­graph­ic mem­o­ry devel­op. These meth­ods will help the devel­op­ment of log­i­cal think­ing. And this fea­ture will only increase your intel­lec­tu­al lev­el.
  • Read and learn infor­ma­tionwhich is not entire­ly clear to you and for the assim­i­la­tion of which you will need to apply the entire stock of intel­li­gence.
  • get busy learn­ing qua­trains.
  • Change your line of work often. Even if you are writ­ing books, then try to sew some fash­ion­able dress with your own hands or build a lock­er on your own.
  • All class­es must be con­duct­ed in com­plete silence. So you will not be dis­tract­ed and can con­cen­trate on the main thing.
  • After men­tal activ­i­ties, walk more in the fresh air. This is how you sup­ply your brain with oxy­gen.
  • get enough sleep. Your brain needs to unload. Then he will be able to work effec­tive­ly.

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