Last week, I caught up with a lot of pages in my creative traveller’s notebook journal. I’d had photos and bits and pieces printed for a while and wanted to get them stuck in with typed and handwritten sections of memory keeping and decorative stickers. I’m impressed with how much I got done and for today’s Monday Matters, I’ve decided to share some simple ways in which I ensure I stay focused on the task in hand, concentrate well and improve my productivity levels. So, here’s some tips for better concentration which you can apply today:
Keep hydrated
Throughout the day, I make sure I always have a large bottle of water or squash on my desk to sip from. Keeping myself hydrated helps to prevent headaches, lethargy and decreased alertness – all of which can negatively affect mental performance and workflow. Having a large drink container means I only need to refill during longer breaks and I don’t get thirsty in the middle of tasks.
Eat a healthy diet
We all know that too many junk foods (those which lack nutrients, vitamins and minerals and are high in salt, sugar and fat), are bad for your general health but did you know that they can play havoc with your energy and concentration levels too?
According to my research, the best types of food for improved concentration are:
- foods high in omega -3 (I’m trying to snack on chopped walnuts whilst working but I really don’t like them! haha)
- foods high in antioxidants e.g. berries, tomatoes and vegetables such as broccoli, cauliflower and cabbage are particularly good and help improve brain function
- foods which provide a dopamine boost such as bananas, avocado, spinach, tomatoes, nuts, seeds and chickpeas are great for increased motivation, better mood and improved attention levels
- a moderate amount of caffeine, for example from green tea, a small amount of dark chocolate or one or two cups of coffee per day (maximum) can increase mental alertness
- foods high in Vitamins B6 and B12 which improve cognitive function – I get my B6 and B12 from fortified oat and soya milk, wholegrain cereal, eggs, nuts and seeds but none vegetarian sources include lean meat and oily fish.
- foods high in fibre such as veggies, fruits, whole grains, nuts, seeds and beans which all help to keep blood sugar levels stable preventing spikes and dips in energy
Get some exercise
Exercise is a great stress buster, mood improver and mindful activity, all of which can help with concentration. After a good workout (following the initial tiredness), our mind feels sharper and our cognition improves too. I do yoga, Pilates, Legs, Bums and Tums and Zumba each week but I also make sure I fit in a walk each day, preferably in nature as I find it really calming. I also take mini exercise breaks between working sessions which might involve dancing to a favourite upbeat tune, doing some basic stretches or completing a five minute low impact fat burning exercise such as high knees, modified jumping jacks and oblique crunches.
Work to improve your sleep
At the moment, I generally enjoy a really good night’s sleep and wake up feeling refreshed and ready to start my day. However, in the past, I’ve really struggled with insomnia and know the effect that tiredness can have on both the body and mind. Sorting your sleep out takes commitment but is vital if you want to stay alert and productive during the day. A good place to start is to ensure you find a restful and relaxing activity to do just before bed. However, if you’re really struggling with poor sleep this in depth post should help too.
Take regular breaks
I’ve shared before how I use The Pomodoro Technique to help me take regular breaks during my working day. Taking a short break enables you to rest and recharge ready to continue your task or start a new one. Just make sure that what you do during your break isn’t something just as taxing and mental exhausting as your work related task. Here’s a few ideas:
- stretch your legs
- grab a refreshing drink
- re-fuel with a healthy snack
- do a mini meditation
- close your eyes and listen to a favourite piece of music (I prefer classical)
- tend to your houseplants
- declutter your workspace
- read a few pages of a book or magazine
- close your eyes and do some deep breathing
- go outside and explore your environment using your senses
- do some doodling
- find a new recipe to try (extra points if it’s a healthy one!)
Identify your priorities for the day
Each evening, I like to sit down with my bullet journal and evaluate my day. I then take five minutes to decide what my priorities should be for tomorrow. This could be particular tasks such as shop orders or preparation for a session at the university, but equally, might be wellbeing activities such as enjoying a brisk walk after breakfast or spending some time tending to the garden to get me motivated to do some focused work.
Eliminate distractions
Modern life and technology provide constant sources of distraction which can seriously affect our concentration levels and work rate. However, most of these things are completely within our control and we can choose to do something about them. Here’s a few ideas to get you started:
- turn off your email notifications
- choose a time (after lunch) to check and deal with emails
- put your phone in another room
- leave your laptop turned off and adopt pen and paper methods for a while
- create a work plan for the next day in the early evening
- remember your priorities for the day – work on them first and exclusively at the beginning of your working day
- adopt a social media ban habit between set hours of the day
- tidy your desk up each evening and between task so you have a tidy environment to work in
Slow down
It might seem counter-intuitive, but slowing down can really help you focus better and get more done. My favourite way to do this is through my morning routine, where I get up early, have a leisurely and mindful breakfast whilst curled up on the settee and then fill in my Five Minute Journal. After that, I do some quiet reading, usually of some kind of self-help type of book but sometimes I choose a beautifully descriptive memoir that I’m currently reading called Twelve Moons. Other ways of intentionally slowing down include:
- leaving gaps in your plan for the day to do something relaxing such as sitting out in the garden and feeling the sun or a gentle breeze on your face, working on a puzzle such as a wordsearch or jigsaw, or reading a magazine.
- making time for a hobby or a special interest each day, for example, you might read, paint, draw or learn how to play a musical instrument
- eating at the dining table and be really mindful of what your eating and how it smells and tastes (leave your phone in another room)
- having ‘tech free’ time each day – no phone, laptop, tablet, TV or radio. Enjoy the break and use the time to think or journal about how things are going for you right now
- practicing gratitude – this could be as part of your morning routine or something to do before bed
Remember multi-tasking is a myth
It’s a modern belief that being able to multi-task (doing two or more tasks at once) is a desirable quality that leads to better results through an increase in productivity. However, various studies by psychologists have found that our brains are not capable of working on multiple tasks at the same time and what we actually do is quickly switch our attention and focus from one task to another. The negative effects of this include higher stress levels, lack of focus, mental blocks which hamper progress, fatigue, poor problem solving skills and mistakes. The better option, is to select one task at a time, eliminate distractions and cultivate ‘deep work’ which science professor Cal Newport defines as peak concentration that lets you learn hard things and create quality work quickly.
Final words…
I hope you’ve found today’s tips useful and they’ve given you some ideas for simple changes you could make to your working day to aid your concentration and focus. Some of the points may resonate with you more than others and I would suggest you give one or two of these a try first. You should also know, that even though I have good awareness of strategies for aiding productivity, I do have days where I break my own rules and consequently get much less done. However, if I feel like I haven’t achieved a great deal, I will usually sit down in the evening to reflect on why and make plans to do better tomorrow. And, even more importantly, I’ll remember to be kind and self-compassionate by not berating myself for the lack of progress with my to-do list.
What’s your best strategy for improving your focus and concentration? How does it help? Let me know in the comments.
Keeping it creative 