{"id":312010,"date":"2021-11-19T10:00:00","date_gmt":"2021-11-19T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=312010"},"modified":"2023-06-28T12:27:40","modified_gmt":"2023-06-28T10:27:40","slug":"jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/","title":{"rendered":"Jak zlep\u0161it a udr\u017eet koncentraci p\u0159i pr\u00e1ci i u\u010den\u00ed?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/#11_tipu_ktere_pomohou_zlepsit_soustredenost_a_zbavit_se_mozkove_mlhy\" title=\"11 tip\u016f, kter\u00e9 pomohou zlep\u0161it soust\u0159ed\u011bnost a zbavit se mozkov\u00e9 mlhy\">11 tip\u016f, kter\u00e9 pomohou zlep\u0161it soust\u0159ed\u011bnost a zbavit se mozkov\u00e9 mlhy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/#1_Berte_ohledy_na_svuj_rezim\" title=\"1. Berte ohledy na sv\u016fj re\u017eim\">1. Berte ohledy na sv\u016fj re\u017eim<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/#2_Vytvorte_si_pracovni_prostredi_kde_vas_nebude_nic_rozptylovat\" title=\"2. Vytvo\u0159te si pracovn\u00ed prost\u0159ed\u00ed, kde v\u00e1s nebude nic rozptylovat\">2. Vytvo\u0159te si pracovn\u00ed prost\u0159ed\u00ed, kde v\u00e1s nebude nic rozptylovat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/#3_Urcete_si_priority_a_vyhnete_se_multitaskingu\" title=\"3. Ur\u010dete si priority a vyhn\u011bte se multitaskingu\">3. Ur\u010dete si priority a vyhn\u011bte se multitaskingu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/#4_Vytvorte_si_vlastni_ritual_pred_praci\" title=\"4. Vytvo\u0159te si vlastn\u00ed ritu\u00e1l p\u0159ed prac\u00ed\">4. Vytvo\u0159te si vlastn\u00ed ritu\u00e1l p\u0159ed prac\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/#5_Delejte_si_pravidelne_pauzy\" title=\"5. D\u011blejte si pravideln\u00e9 pauzy&nbsp;\">5. D\u011blejte si pravideln\u00e9 pauzy&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/#6_Dbejte_na_dostatecny_spanek\" title=\"6. Dbejte na dostate\u010dn\u00fd sp\u00e1nek\">6. Dbejte na dostate\u010dn\u00fd sp\u00e1nek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/#7_Strava\" title=\"7. Strava\">7. Strava<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/#8_Pohyb\" title=\"8. Pohyb&nbsp;\">8. Pohyb&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/#9_Trenujte_soustredenost\" title=\"9. Tr\u00e9nujte soust\u0159ed\u011bnost\">9. Tr\u00e9nujte soust\u0159ed\u011bnost<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/#10_Nootropika\" title=\"10. Nootropika\">10. Nootropika<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/#11_Vyhledejte_lekare\" title=\"11. Vyhledejte l\u00e9ka\u0159e&nbsp;\">11. Vyhledejte l\u00e9ka\u0159e&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-a-udrzet-koncentraci-pri-praci-i-uceni\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Studenti pravideln\u011b zasedaj\u00ed k u\u010den\u00ed s velk\u00fdm pl\u00e1nem, co v\u0161echno za den stihnou. Realita je pak ale bohu\u017eel \u00fapln\u011b jin\u00e1. Otev\u0159ou v\u00fdpisky, p\u0159e\u010dtou si prvn\u00ed v\u011btu a v tom se to stane. M\u00edsto toho, aby hlava vn\u00edmala u\u010divo, <strong>za\u010dnou my\u0161lenky odb\u00edhat \u00fapln\u011b jinam.<\/strong> B\u011bhem chv\u00edle tak mozek za\u010dne vytahovat vzpom\u00ednky na letn\u00ed dovolenou, p\u0159ipravovat v\u00fdlety na p\u0159\u00ed\u0161t\u00ed v\u00edkend nebo sestavovat nov\u00fd tr\u00e9ninkov\u00fd pl\u00e1n. Velk\u00e9 pl\u00e1ny na u\u010den\u00ed se tak b\u011bhem chv\u00edle sesypou jako dome\u010dek z karet.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u011b to ov\u0161em maj\u00ed i dosp\u011bl\u00ed, kte\u0159\u00ed se pot\u0159ebuj\u00ed soust\u0159edit na d\u016fle\u017eit\u00fd projekt nebo p\u0159ipravit pracovn\u00ed prezentaci. I jim bohu\u017eel my\u0161lenky ut\u00edkaj\u00ed k pl\u00e1nov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku pro rodinu, n\u00e1kup\u016fm nebo se <strong>rovnou zvednou a za\u010dnou ukl\u00edzet, proto\u017ee se prost\u011b nedok\u00e1\u017eou soust\u0159edit.<\/strong> Hlava zkr\u00e1tka n\u011bkdy nespolupracuje a m\u00edsto koncentrace je pro ni mnohem jednodu\u0161\u0161\u00ed bezmy\u0161lenkovit\u011b koukat do pr\u00e1zdna. T\u00edm se ov\u0161em ochuzujete o cenn\u00e9 minuty, kter\u00e9 byste mohli str\u00e1vit mnohem efektivn\u011bji. V dne\u0161n\u00edm \u010dl\u00e1nku si proto p\u0159edstav\u00edme n\u011bkolik tip\u016f, kter\u00e9 v\u00e1m pomohou <strong>zlep\u0161it soust\u0159ed\u011bnost,<\/strong> a t\u00edm i celkovou produktivitu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_tipu_ktere_pomohou_zlepsit_soustredenost_a_zbavit_se_mozkove_mlhy\"><\/span>11 tip\u016f, kter\u00e9 pomohou zlep\u0161it soust\u0159ed\u011bnost a zbavit se mozkov\u00e9 mlhy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pocit \u00fanavy, mal\u00e1tnost a neschopnost soust\u0159ed\u011bn\u00ed se \u010dasto ozna\u010duje jako tzv. mozkov\u00e1 mlha. T\u011bchto 11 tip\u016f v\u00e1m m\u016f\u017ee pomoci se j\u00ed zbavit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Berte_ohledy_na_svuj_rezim\"><\/span>1. Berte ohledy na sv\u016fj re\u017eim<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 u\u017e jste n\u011bkdy sly\u0161eli o rozd\u011blov\u00e1n\u00ed lid\u00ed na <strong>sovy a sk\u0159ivany <\/strong>podle toho, jestli rad\u011bji vst\u00e1vaj\u00ed brzy r\u00e1no, nebo sp\u00ed\u0161e ponocuj\u00ed. Jak\u00fd re\u017eim je n\u00e1m bli\u017e\u0161\u00ed, do jist\u00e9 m\u00edry z\u00e1vis\u00ed na na\u0161ich genech. Roli v\u0161ak hraje tak\u00e9 soci\u00e1ln\u00ed \u017eivot, pracovn\u00ed povinnosti a dal\u0161\u00ed faktory, kter\u00e9 n\u00e1s nut\u00ed se ur\u010dit\u00e9mu re\u017eimu p\u0159izp\u016fsobit. \u010c\u00edm jsme ale <strong>star\u0161\u00ed, t\u00edm sp\u00ed\u0161e t\u00edhneme ke sk\u0159ivan\u016fm.<\/strong> To obn\u00e1\u0161\u00ed d\u0159\u00edv\u011bj\u0161\u00ed ve\u010dern\u00ed us\u00edn\u00e1n\u00ed a brzk\u00e9 rann\u00ed vst\u00e1v\u00e1n\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete<strong> maxim\u00e1ln\u011b vyu\u017e\u00edt sv\u016fj potenci\u00e1l<\/strong> a m\u00e1te mo\u017enost ur\u010dit si, v jakou denn\u00ed dobu se budete v\u011bnovat sv\u00fdm povinnostem, zkuste zjistit, do jak\u00e9 skupiny spad\u00e1te.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Us\u00edn\u00e1te v 9 ve\u010der u televize a v 6 r\u00e1no u\u017e nedo\u010dkav\u011b \u010dek\u00e1te<\/strong> v kuchyni, a\u017e se vzbud\u00ed zbytek dom\u00e1cnosti a za\u010dnete spole\u010dn\u011b den? Pak jste jednozna\u010dn\u011b <strong>sk\u0159ivani.<\/strong><\/li>\n\n\n\n<li><strong>Je\u0161t\u011b v 11 ve\u010der jste schopni \u0159e\u0161it n\u00e1ro\u010dn\u00e9 pracovn\u00ed \u00fakoly<\/strong> a pak si minim\u00e1ln\u011b hodinu v posteli \u010dtete, a to v\u0161e bez zn\u00e1mek \u00fanavy? Pak s nejv\u011bt\u0161\u00ed pravd\u011bpodobnost\u00ed pat\u0159\u00edte mezi <strong>sovy.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pro sk\u0159ivany budou rann\u00ed a dopoledn\u00ed hodiny<\/strong> dobou, b\u011bhem kter\u00e9 by se m\u011bli sna\u017eit pracovat na nejt\u011b\u017e\u0161\u00edch \u00fakolech. Tehdy pro n\u011b bude p\u0159irozen\u011b nejjednodu\u0161\u0161\u00ed se soust\u0159edit. <strong>Sovy pak budou nejproduktivn\u011bj\u0161\u00ed v odpoledn\u00edch hodin\u00e1ch, <\/strong>p\u0159\u00edpadn\u011b k ve\u010deru. To potvrzuj\u00ed i v\u00fdsledky metaanal\u00fdz, podle kter\u00fdch existuje spojitost mezi chronotypem (jestli jste sova, nebo sk\u0159ivan) a t\u00edm, jakou \u00farove\u0148 kognitivn\u00edch schopnost\u00ed m\u00e1te v ur\u010ditou denn\u00ed dobu, co\u017e m\u016f\u017ee ovlivnit i akademick\u00e9 v\u00fdsledky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sna\u017ete se tedy zjistit, do kter\u00e9 kategorie spad\u00e1te a <strong>kdy se obecn\u011b dok\u00e1\u017eete l\u00e9pe soust\u0159edit. <\/strong>Tomu pak p\u0159izp\u016fsobte i sv\u016fj re\u017eim. Pokud nap\u0159\u00edklad c\u00edt\u00edte, \u017ee jste po ob\u011bd\u011b v pr\u00e1ci zral\u00ed sp\u00ed\u0161e na sp\u00e1nek, pl\u00e1nujte si po j\u00eddle m\u00e9n\u011b n\u00e1ro\u010dn\u00e9 aktivity, kter\u00e9 si nevy\u017eaduj\u00ed 100% soust\u0159ed\u011bnost. D\u00edky tomuto sebepozn\u00e1n\u00ed m\u016f\u017eete efektivn\u011b pracovat b\u011bhem cel\u00e9ho dne.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1139897332-1124x749.jpg\" alt=\"11 tip\u016f, kter\u00e9 pomohou zlep\u0161it soust\u0159ed\u011bnost a zbavit se mozkov\u00e9 mlhy\" class=\"wp-image-312014\" width=\"843\" height=\"562\" title=\"11 tip\u016f, kter\u00e9 pomohou zlep\u0161it soust\u0159ed\u011bnost a zbavit se mozkov\u00e9 mlhy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1139897332-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1139897332-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1139897332-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1139897332-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Vytvorte_si_pracovni_prostredi_kde_vas_nebude_nic_rozptylovat\"><\/span>2. Vytvo\u0159te si pracovn\u00ed prost\u0159ed\u00ed, kde v\u00e1s nebude nic rozptylovat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lid\u00e9, kte\u0159\u00ed maj\u00ed na pracovn\u00edm stole chaos, \u010dasto tvrd\u00ed, \u017ee jim ty hromady v\u011bc\u00ed kolem nevad\u00ed a nevn\u00edmaj\u00ed je jako rozpt\u00fdlen\u00ed. V\u011bda ale \u0159\u00edk\u00e1 opak. V\u00fdzkumy toti\u017e potvrzuj\u00ed, \u017ee <strong>nepo\u0159\u00e1dek zt\u011b\u017euje schopnost soust\u0159edit se na jednotliv\u00e9 \u00fakoly.<\/strong> Zrak je toti\u017e kv\u016fli n\u011bmu snadno zahlcen v\u011bcmi, kter\u00e9 nesouvis\u00ed s na\u0161\u00edm hlavn\u00edm \u00fakolem. Pro mozek je pak n\u00e1ro\u010dn\u011bj\u0161\u00ed p\u0159id\u011blovat r\u016fzn\u00fdm v\u011bcem d\u016fle\u017eitost, a t\u00edm efektivn\u011b pom\u00e1hat s pln\u011bn\u00edm \u00fakol\u016f. <strong>\u010cist\u00fd pracovn\u00ed st\u016fl naopak sni\u017euje v\u00fdskyt ru\u0161iv\u00fdch element\u016f,<\/strong> kter\u00e9 by odv\u00e1d\u011bly na\u0161i pozornost. D\u00edky tomu jsme pak schopni<strong> l\u00e9pe se soust\u0159edit<\/strong> na konkr\u00e9tn\u00ed \u00fakol a pracovat efektivn\u011bji. <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak m\u00edt po\u0159\u00e1dek na pracovn\u00edm stole?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u017edy po pr\u00e1ci v\u011bnujte<\/strong> <strong>5 minut tomu, \u017ee si uklid\u00edte v\u0161e,<\/strong> co m\u00e1te na stole. Dal\u0161\u00ed den tak p\u0159ijdete k \u010dist\u00e9mu pracovn\u00edmu m\u00edstu a m\u016f\u017eete za\u010d\u00edt sv\u016fj produktivn\u00ed den.<\/li>\n\n\n\n<li><strong>Po\u0159i\u010fte si slo\u017eky,<\/strong> do kter\u00fdch si zalo\u017e\u00edte d\u016fle\u017eit\u00e9 pap\u00edry. V\u0161e pak budete m\u00edt p\u0159ehledn\u011b poskl\u00e1d\u00e1no. Dokonce se d\u00edky tomu l\u00e9pe zorientujete ve v\u011bcech, kdy\u017e v\u00e1m partner nebo kolega v dobr\u00e9 v\u00ed\u0159e uklid\u00ed pracovnu.<\/li>\n\n\n\n<li><strong>Um\u00edst\u011bte si k pracovn\u00edmu stolu ko\u0161,<\/strong> kam m\u016f\u017eete rovnou h\u00e1zet nepot\u0159ebn\u00e9 v\u011bci.&nbsp;<\/li>\n\n\n\n<li>V\u0161e, co m\u00e1te na stole a nepou\u017eili jste n\u011bkolik t\u00fddn\u016f, <strong>schovejte do sk\u0159\u00edn\u011b nebo vyho\u010fte. <\/strong>Takov\u00e9 v\u011bci nemus\u00edte m\u00edt na o\u010d\u00edch.&nbsp;<\/li>\n\n\n\n<li><strong>Nezapom\u00ednejte pravideln\u011b \u010distit a dezinfikovat pracovn\u00ed st\u016fl,<\/strong> kl\u00e1vesnici a ve\u0161ker\u00e9 sv\u00e9 vybaven\u00ed. Sn\u00ed\u017e\u00edte tak v\u00fdskyt prachu a bakteri\u00ed.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e budete pravideln\u011b ukl\u00edzet sv\u00e9 pracovn\u00ed m\u00edsto, uvid\u00edte, \u017ee se z toho \u010dasem stane samoz\u0159ejmost. A jako bonus k tomu z\u00edsk\u00e1te vy\u0161\u0161\u00ed <strong>produktivitu a schopnost soust\u0159edit se.<\/strong> I va\u0161i kolegov\u00e9 budou ur\u010dit\u011b r\u00e1di, \u017ee u\u017e na v\u00e1s zase vid\u00ed a nezavaz\u00ed jim nepo\u0159\u00e1dek ve v\u00fdhledu. Jedin\u00e1 nev\u00fdhoda je, \u017ee se na home officu nebudete moci za hromadami pap\u00edr\u016f schovat p\u0159ed zbytkem rodiny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud se v\u00e1m zd\u00e1 pracovn\u00ed m\u00edsto bez nepo\u0159\u00e1dku n\u011bjak\u00e9 pr\u00e1zdn\u00e9, po\u0159i\u010fte si na st\u016fl nebo poli\u010dku n\u011bjakou<strong> rostlinu. <\/strong>V\u00fdzkumy dokonce potvrzuj\u00ed, \u017ee pohled na <strong>zele\u0148 m\u016f\u017ee zv\u00fd\u0161it produktivitu, schopnost koncentrace a spokojenost na pracovi\u0161ti.<\/strong> S lep\u0161\u00ed soust\u0159ed\u011bnost\u00ed v\u00e1m m\u016f\u017ee pomoci tak\u00e9 pravideln\u00e9 v\u011btr\u00e1n\u00ed, kter\u00fdm do m\u00edstnosti dostanete \u010derstv\u00fd vzduch. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1200643822-1124x749.jpg\" alt=\"Vytvo\u0159te si pracovn\u00ed prost\u0159ed\u00ed, kde v\u00e1s nebude nic rozptylovat\" class=\"wp-image-312028\" width=\"843\" height=\"562\" title=\"Vytvo\u0159te si pracovn\u00ed prost\u0159ed\u00ed, kde v\u00e1s nebude nic rozptylovat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1200643822-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1200643822-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1200643822-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1200643822-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Urcete_si_priority_a_vyhnete_se_multitaskingu\"><\/span>3. Ur\u010dete si priority a vyhn\u011bte se multitaskingu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Multitasking neboli schopnost pracovat na v\u00edce \u00faloh\u00e1ch z\u00e1rove\u0148 <\/strong>je dovednost, kterou by nejrad\u011bji ovl\u00e1dali v\u0161ichni mana\u017ee\u0159i a ostatn\u00ed lid\u00e9, kte\u0159\u00ed b\u011bhem dne prost\u011b nest\u00edhaj\u00ed v\u0161e, jak by cht\u011bli. Je ale opravdu tak p\u0159\u00ednosn\u00fd?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asi si \u0159\u00edk\u00e1te, \u017ee ur\u010dit\u011b. Sami p\u0159ece dok\u00e1\u017eete d\u011blat v\u00edc v\u011bc\u00ed z\u00e1rove\u0148 \u2013 t\u0159eba poslouchat podcast a u toho vys\u00e1vat nebo koukat na televizi a p\u0159i tom j\u00edst. Pointa je ale v tom, \u017ee <strong>re\u00e1ln\u011b nejste schopni soust\u0159edit se na dv\u011b v\u011bci najednou. <\/strong>Bu\u010f se soust\u0159ed\u00edte na televizi a jeden\u00ed je automatick\u00e1 \u010dinnost, kterou upozad\u00edte, nebo v\u011bnujete plnou pozornost j\u00eddlu. Pak v\u00e1m ale ut\u00edkaj\u00ed informace z televize. Tento multitasking nut\u00ed mozek p\u0159ep\u00ednat z jedn\u00e9 \u010dinnosti na druhou. Pokud tohle dovedete rychle, m\u016f\u017eete m\u00edt pocit, \u017ee zvl\u00e1d\u00e1te v\u011bnovat plnou pozornost ob\u011bma \u010dinnostem z\u00e1rove\u0148. Bohu\u017eel to tak ov\u0161em nen\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te\u010f si ale tento multitasking p\u0159enesme do pracovn\u00edho \u017eivota. P\u00ed\u0161ete d\u016fle\u017eit\u00fd e-mail, kde se sna\u017e\u00edte p\u0159esn\u011b vystihnout sv\u00e9 my\u0161lenky, aby vyzn\u011bly tak, jak si p\u0159ejete. Do toho za v\u00e1mi p\u0159ijde kolega a za\u010dne v\u00e1m vysv\u011btlovat sv\u016fj pracovn\u00ed probl\u00e9m, kter\u00fd s n\u00edm mus\u00edte urgentn\u011b vy\u0159e\u0161it. Po\u0159\u00e1d jste schopni d\u011blat v\u00edce v\u011bc\u00ed z\u00e1rove\u0148? <strong>P\u0159i n\u00e1ro\u010dn\u011bj\u0161\u00edch \u00fakolech u\u017e mozek nedok\u00e1\u017ee tak snadno p\u0159ep\u00ednat mezi \u010dinnostmi,<\/strong> tak\u017ee jste prost\u011b nuceni p\u0159eru\u0161it psan\u00ed e-mailu a v\u011bnovat plnou pozornost kolegovi. Po do\u0159e\u0161en\u00ed situace se chcete vr\u00e1tit zp\u011bt k psan\u00ed e-mailu, ale zji\u0161\u0165ujete, \u017ee jste<strong> ztratili my\u0161lenku. <\/strong>Je tak pot\u0159eba p\u0159e\u010d\u00edst si n\u011bkolik posledn\u00edch v\u011bt, abyste se znovu naladili na spr\u00e1vnou notu. Ve fin\u00e1le v\u00e1m tak spojen\u00ed t\u011bchto \u010dinnost\u00ed zabere v\u00edce \u010dasu, ne\u017e kdybyste je \u0159e\u0161ili postupn\u011b. <strong>Pracovn\u00ed produktivita pak m\u016f\u017ee klesnout a\u017e o 40 %. <\/strong>A pozor, to plat\u00ed i pro \u017eeny. V\u00fdsledky studi\u00ed ukazuj\u00ed, \u017ee jsme v multitaskingu na stejn\u00e9 \u00farovni jako mu\u017ei. <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne\u017e se tedy pust\u00edte do \u0159e\u0161en\u00ed n\u011bkolika v\u011bc\u00ed sou\u010dasn\u011b, vzpome\u0148te si na tento \u010dl\u00e1nek a rad\u011bji zpomalte. Mnohem efektivn\u011bj\u0161\u00ed bude, kdy\u017e si <strong>stanov\u00edte priority, <\/strong>ur\u010d\u00edte si, kter\u00fd \u00fakol ho\u0159\u00ed nejv\u00edce, a tomu se budete v\u011bnovat. Klidn\u011b o tom informujte i sv\u00e9 kolegy, aby v\u011bd\u011bli, \u017ee te\u010f v\u00e1s nemaj\u00ed ru\u0161it. T\u00edmto zp\u016fsobem budete <strong>pracovat efektivn\u011bji <\/strong>a dost mo\u017en\u00e1 p\u016fjdete i z pr\u00e1ce d\u0159\u00edve dom\u016f. Tak\u00e9 v\u00e1m pom\u016f\u017ee, kdy\u017e schov\u00e1te telefon do \u0161upl\u00edku nebo ho doma odnesete do jin\u00e9 m\u00edstnosti. D\u00edky tomu nebudete m\u00edt nutk\u00e1n\u00ed neust\u00e1le kontrolovat, co je nov\u00e9ho.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na to, \u017ee <strong>nedovedete v\u011bnovat plnou pozornost dv\u011bma \u010dinnostem a jednu v\u017edy mus\u00edte upozadit, <\/strong>myslete tak\u00e9 v\u017edy, kdy\u017e sed\u00e1te do auta. Pokud n\u011bkomu pot\u0159ebujete poslat neodkladnou zpr\u00e1vu, zastavte a v\u0161e pot\u0159ebn\u00e9 si vy\u0159i\u010fte. Vyhnete se tak jedn\u00e9 z nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din nehod \u2013 pou\u017e\u00edv\u00e1n\u00ed telefonu za volantem.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_4856-1124x749.jpeg\" alt=\"Ur\u010dete si priority a vyhn\u011bte se multitaskingu\" class=\"wp-image-312042\" width=\"843\" height=\"562\" title=\"Ur\u010dete si priority a vyhn\u011bte se multitaskingu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_4856-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_4856-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_4856-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_4856-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vytvorte_si_vlastni_ritual_pred_praci\"><\/span>4. Vytvo\u0159te si vlastn\u00ed ritu\u00e1l p\u0159ed prac\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ijdete do kancel\u00e1\u0159e, usednete k po\u010d\u00edta\u010di, ale nejste schopni se okam\u017eit\u011b koncentrovat na pr\u00e1ci a rad\u011bji ne\u010dinn\u011b kouk\u00e1te do zdi? Pokud v\u00e1m d\u011bl\u00e1 probl\u00e9m za\u010d\u00edt se hned soust\u0159edit na pr\u00e1ci a c\u00edt\u00edte, \u017ee se hlav\u011b prost\u011b nechce, zkuste <strong>metodu skl\u00e1d\u00e1n\u00ed n\u00e1vyk\u016f. <\/strong>Ta vych\u00e1z\u00ed z my\u0161lenek <strong>Premackova principu,<\/strong> podle kter\u00e9ho je \u00fa\u010dinn\u00e9 spojovat \u010dinnosti, do kter\u00fdch se n\u00e1m nechce, s t\u011bmi obl\u00edben\u00fdmi. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V re\u00e1lu to m\u016f\u017ee vypadat tak, \u017ee si po p\u0159\u00edchodu do kancel\u00e1\u0159e stanov\u00edte <strong>5 minut na to, abyste zkontrolovali novinky na s\u00edt\u00edch, a pak se pust\u00edte do pr\u00e1ce. <\/strong>Kdybyste m\u011bli za\u010d\u00edt hned pracovat, dost mo\u017en\u00e1 by se v\u00e1m necht\u011blo. Hlava by c\u00edtila, \u017ee m\u00e1 p\u0159ij\u00edt n\u00e1ro\u010dn\u00e1 aktivita, a tak by ji rad\u011bji odkl\u00e1dala. Pokud si ale spoj\u00edte tyto dv\u011b \u010dinnosti jako n\u011bco, co n\u00e1sleduje po sob\u011b, je <strong>pravd\u011bpodobn\u011bj\u0161\u00ed, \u017ee se do nich pust\u00edte. <\/strong>Mozek se bude t\u011b\u0161it na sledov\u00e1n\u00ed novinek na soci\u00e1ln\u00edch s\u00edt\u00edch. Z\u00e1rove\u0148 si ale \u010dasem zvykne na to, \u017ee <strong>po 5minutov\u00e9 z\u00e1bav\u011b hned n\u00e1sleduje pracovn\u00ed blok,<\/strong> a tak se nau\u010d\u00ed za\u010d\u00edt se pak okam\u017eit\u011b soust\u0159edit. Nebude se v\u00e1m tedy st\u00e1vat, \u017ee odlo\u017e\u00edte telefon a je\u0161t\u011b n\u011bkolik minut str\u00e1v\u00edte kouk\u00e1n\u00edm do pr\u00e1zdna. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"258,28554,7067,41356,51547,51118,51541,53755,51112,58927,53629,46111\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Delejte_si_pravidelne_pauzy\"><\/span>5. D\u011blejte si pravideln\u00e9 pauzy&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Asi nen\u00ed pot\u0159eba vysv\u011btlovat, \u017ee <strong>soust\u0159edit se naplno 8 hodin v kuse prost\u011b nen\u00ed mo\u017en\u00e9. <\/strong>To je tak\u00e9 d\u016fvod, pro\u010d nap\u0159\u00edklad \u0159idi\u010di letov\u00e9ho provozu st\u0159\u00eddaj\u00ed b\u011bhem sv\u00e9 sm\u011bny 25\u2013120 minut pr\u00e1ce po kter\u00fdch n\u00e1sleduje 15\u201345minutov\u00e1 p\u0159est\u00e1vka. Maj\u00ed v ruk\u00e1ch tis\u00edce lidsk\u00fdch \u017eivot\u016f, co\u017e si vy\u017eaduje maxim\u00e1ln\u00ed pozornost. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Podobn\u00fd model koncentrace a p\u0159est\u00e1vek m\u016f\u017eete vyu\u017e\u00edt i ve sv\u00e9m \u017eivot\u011b<\/strong> t\u0159eba b\u011bhem u\u010den\u00ed na zkou\u0161ku. V tomto p\u0159\u00edpad\u011b budou nejsp\u00ed\u0161 ale efektivn\u011bj\u0161\u00ed krat\u0161\u00ed bloky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pro za\u010d\u00e1tek m\u016f\u017eete vyzkou\u0161et sch\u00e9ma <strong>20 minut u\u010den\u00ed a 5 minut pauza.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Po 6 takov\u00fdch bloc\u00edch si ud\u011blejte v\u011bt\u0161\u00ed 30minutovou p\u0159est\u00e1vku<\/strong>, po kter\u00e9 bude n\u00e1sledovat dal\u0161\u00edch 6 blok\u016f.&nbsp;<\/li>\n\n\n\n<li>T\u00edmto syst\u00e9mem str\u00e1v\u00edte u\u010den\u00edm a p\u0159est\u00e1vkami celkem 5 a p\u016fl hodiny.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem u\u010d\u00edc\u00edch blok\u016f se ale nejsp\u00ed\u0161 dok\u00e1\u017eete l\u00e9pe soust\u0159edit, proto\u017ee <strong>mysl bude d\u00edky pravideln\u00fdm pauz\u00e1m odpo\u010dat\u00e1. <\/strong>Re\u00e1ln\u011b jste pak schopni za tuto dobu zvl\u00e1dnout stejn\u00e9 mno\u017estv\u00ed u\u010diva jako b\u011bhem 8hodinov\u00e9ho nesystematick\u00e9ho u\u010den\u00ed. Podle pot\u0159eby, sv\u00fdch schopnost\u00ed a n\u00e1ro\u010dnosti \u010dinnost\u00ed m\u016f\u017eete dobu soust\u0159ed\u011bnosti prodlu\u017eovat nebo zkracovat, a t\u00edm si <strong>vytvo\u0159it sv\u016fj ide\u00e1ln\u00ed u\u010d\u00edc\u00ed syst\u00e9m. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abyste si nemuseli po\u0159\u00e1d nastavovat bud\u00edky, kter\u00e9 v\u00e1m budou oznamovat konec bloku, m\u016f\u017eete si pomoci t\u0159eba aplikac\u00ed <a href=\"https:\/\/www.forestapp.cc\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Forest<\/a>. Ta dok\u00e1\u017ee<strong> stopovat \u010das a neumo\u017en\u00ed p\u0159\u00edstup na soci\u00e1ln\u00ed s\u00edt\u011b, <\/strong>kter\u00e9 by v\u00e1s rozpt\u00fdlili. No a kdy\u017e blok u\u010den\u00ed \u00fasp\u011b\u0161n\u011b zvl\u00e1dnete, vyroste v\u00e1m strom ve va\u0161em virtu\u00e1ln\u00edm lese. A to za to prost\u011b stoj\u00ed!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-889206762-1124x749.jpg\" alt=\"D\u011blejte si pravideln\u00e9 pauzy\" class=\"wp-image-312056\" width=\"843\" height=\"562\" title=\"D\u011blejte si pravideln\u00e9 pauzy pro lep\u0161\u00ed koncentraci\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-889206762-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-889206762-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-889206762-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-889206762-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Dbejte_na_dostatecny_spanek\"><\/span>6. Dbejte na dostate\u010dn\u00fd sp\u00e1nek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nek pom\u00e1h\u00e1 k tomu, aby v na\u0161em t\u011ble v\u0161e dlouhodob\u011b fungovalo tak, jak m\u00e1. Pokud se o n\u011bj dobrovoln\u011b p\u0159ipravujete, bu\u010fte si jisti, \u017ee se to na v\u00e1s d\u0159\u00edve nebo pozd\u011bji projev\u00ed. Kv\u016fli zvy\u0161uj\u00edc\u00ed se \u00fanav\u011b a nestabilit\u011b neurobehavior\u00e1ln\u00edch funkc\u00ed<strong> doch\u00e1z\u00ed p\u0159i nevysp\u00e1n\u00ed k ovlivn\u011bn\u00ed kognitivn\u00ed rychlosti, v\u00fdkonn\u00e9 pozornosti, pracovn\u00ed pam\u011bti a dal\u0161\u00edch schopnost\u00ed. <\/strong>Podle odborn\u00edk\u016f m\u016f\u017ee <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nedostate\u010dn\u00fd sp\u00e1nek<\/a> zp\u016fsobit tak\u00e9 vztahov\u00fd stres kv\u016fli vy\u0161\u0161\u00ed n\u00e1ladovosti a vyvol\u00e1v\u00e1n\u00ed konflikt\u016f. Stejn\u011b tak m\u00e1 ale vliv i na va\u0161i bezpe\u010dnost a celkovou kvalitu \u017eivota. <span style=\"color:#ff6600\" class=\"tadv-color\">[13\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby se v\u00e1m tyto negativn\u00ed dopady obloukem vyhnuly, <strong>ud\u011blejte si ze sp\u00e1nku prioritu.<\/strong> Kdy\u017e jste schopni stanovit si dobu, b\u011bhem kter\u00e9 se budete v\u011bnovat pr\u00e1ci nebo sportu, vyhra\u010fte si ka\u017ed\u00fd den tak\u00e9 <strong>7\u20139 hodin na ni\u010d\u00edm neru\u0161en\u00fd sp\u00e1nek.<\/strong> V lo\u017enici vyv\u011btrejte a udr\u017eujte teplotu kolem 15\u201318 stup\u0148\u016f. Sna\u017ete se m\u00edt v m\u00edstnosti<strong> ticho a tmu.<\/strong> Abyste snadn\u011bji usnuli a m\u011bli kvalitn\u00ed sp\u00e1nek, vyhn\u011bte se ve\u010der t\u011b\u017ek\u00fdm j\u00eddl\u016fm, alkoholu, kofeinu a tak\u00e9 tr\u00e9ninku v pozdn\u00edch hodin\u00e1ch. Pokud v\u00e1s zaj\u00edmaj\u00ed dal\u0161\u00ed tipy na rychl\u00e9 us\u00edn\u00e1n\u00ed a kvalitn\u011bj\u0161\u00ed sp\u00e1nek, najdete je v na\u0161em \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Strava\"><\/span>7. Strava<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vzpome\u0148te si, jak se c\u00edt\u00edte, kdy\u017e si d\u00e1te v poledne k j\u00eddlu pe\u010denou husu se zel\u00edm a knedl\u00edkem. Jste schopni se po\u0159\u00e1dn\u011b soust\u0159edit, nebo v\u00e1s to <strong>sp\u00ed\u0161 t\u00e1hne do postele k poob\u011bdn\u00edmu sp\u00e1nku? <\/strong>P\u0159edpokl\u00e1d\u00e1m, \u017ee druh\u00e1 mo\u017enost je spr\u00e1vn\u011b. P\u0159\u00edli\u0161 tu\u010dn\u00e1 j\u00eddla, velk\u00e9 porce, obrovsk\u00e9 n\u00e1lo\u017ee sacharid\u016f nebo fast foodov\u00e9 pokrmy toti\u017e dok\u00e1\u017eou b\u00fdt zabij\u00e1ky produktivity. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abyste p\u0159ede\u0161li <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/proc-mate-utlum-po-jidle-a-jak-se-mu-vyhnout\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00fatlumu po j\u00eddle<\/a>, sna\u017ete se, aby va\u0161e pokrmy <strong>neobsahovaly p\u0159\u00edli\u0161 mnoho tuku.<\/strong> Zam\u011b\u0159te se proto sp\u00ed\u0161e na libov\u00e9 <a aria-label=\"zdroje b\u00edlkovin (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdroje b\u00edlkovin<\/a> (nap\u0159. m\u00e9n\u011b tu\u010dn\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed <\/a>a kr\u016ft\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/susene-maso\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maso<\/a>), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/testoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00ed sacharidy<\/a> (nap\u0159. celozrnn\u00e9 t\u011bstoviny, kuskus, quinoa) a nezapom\u00ednejte ani na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovoce<\/a> a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninu<\/a>. Ne\u017e abyste se t\u0159ikr\u00e1t za den nacpali k prasknut\u00ed, sna\u017ete se rozd\u011blit si j\u00eddla na <strong>v\u00edce (5\u20138) men\u0161\u00edch porc\u00ed. <\/strong>Va\u0161e t\u011blo je snadn\u011bji str\u00e1v\u00ed a vy budete schopni se l\u00e9pe soust\u0159edit. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro maxim\u00e1ln\u00ed koncentraci m\u016f\u017eete zkusit do sv\u00e9ho j\u00eddeln\u00ed\u010dku za\u0159adit tak\u00e9 <strong>bor\u016fvky.<\/strong> Ty jsou bohat\u00e9 na prosp\u011b\u0161n\u00e9 antokyany, kter\u00e9 podporuj\u00ed mozkovou aktivitu. Optim\u00e1ln\u00ed d\u00e1vka je p\u0159ibli\u017en\u011b <strong>60\u2013120 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/lyofilizovane-boruvky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bor\u016fvek<\/a>. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samoz\u0159ejmost\u00ed je tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dostate\u010dn\u00fd pitn\u00fd re\u017eim<\/a>. Ka\u017ed\u00fd den byste m\u011bli vyp\u00edt p\u0159ibli\u017en\u011b <strong>30\u201345 ml tekutin na kilogram t\u011blesn\u00e9 hmotnosti.<\/strong> P\u0159i \u010dast\u00fdch tr\u00e9ninc\u00edch nebo v horku m\u016f\u017ee b\u00fdt pot\u0159eba je\u0161t\u011b vy\u0161\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed tipy na zdrav\u00e9 stravov\u00e1n\u00ed najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/image00002-1-2-1124x749.jpeg\" alt=\"Strava pro lep\u0161\u00ed soust\u0159ed\u011bnost\" class=\"wp-image-312070\" width=\"843\" height=\"562\" title=\"Zdrav\u00e1 strava pro lep\u0161\u00ed soust\u0159ed\u011bn\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00002-1-2-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00002-1-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00002-1-2-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/image00002-1-2-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Pohyb\"><\/span>8. Pohyb&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nesportujete, proto\u017ee m\u00e1te po\u0159\u00e1d hodn\u011b pr\u00e1ce a pot\u0159ebujete se v\u011bnovat j\u00ed? Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, \u017ee tyto dv\u011b odli\u0161n\u00e9 \u010dinnosti spolu dost \u00fazce souvis\u00ed. Je toti\u017e v\u011bdecky potvrzeno, \u017ee <strong>sportovci maj\u00ed v\u00edce rozvinutou \u010d\u00e1st mozku, <\/strong>kter\u00e1 m\u00e1 na starost nap\u0159\u00edklad soust\u0159ed\u011bnost, pam\u011b\u0165, my\u0161len\u00ed a schopnost rozhodovat se. Krom\u011b toho m\u016f\u017ee pomoci tak\u00e9 <strong>sn\u00ed\u017eit stres a \u00fazkost. <\/strong>To pot\u011b\u0161\u00ed studenty p\u0159ed zkou\u0161kou i v\u0161echny ostatn\u00ed, kter\u00e9 \u010dek\u00e1 n\u011bjak\u00e1 d\u016fle\u017eit\u00e1 ud\u00e1lost vy\u017eaduj\u00edc\u00ed si maxim\u00e1ln\u00ed soust\u0159ed\u011bnost. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro zlep\u0161en\u00ed koncentrace m\u016f\u017ee sta\u010dit pouh\u00fdch 150 minut ch\u016fze za t\u00fdden. To je aktivita, kterou zvl\u00e1dne za\u0159adit t\u00e9m\u011b\u0159 ka\u017ed\u00fd. Co takhle ud\u011blat si t\u0159eba <a href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\" target=\"_blank\" aria-label=\"v\u00edkendov\u00fd v\u00fdlet po hor\u00e1ch? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00edkendov\u00fd v\u00fdlet po hor\u00e1ch?<\/a> A pokud v\u00e1s turistika nebav\u00ed, zva\u017ete t\u0159eba <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-necekanych-benefitu-cviceni-ktere-zlepsi-vas-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>silov\u00fd tr\u00e9nink<\/strong><\/a>,<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u011bh<\/strong><\/a><strong> nebo <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cyklistiku<\/strong><\/a><strong>.<\/strong> Vy\u010dist\u00edte si p\u0159i nich hlavu, rozproud\u00edte krev v t\u011ble a dal\u0161\u00ed aktivity v\u00e1m pak t\u0159eba p\u016fjdou hned l\u00e9pe.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Trenujte_soustredenost\"><\/span>9. Tr\u00e9nujte soust\u0159ed\u011bnost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kognitivn\u00ed tr\u00e9nink<\/strong> je skv\u011bl\u00fdm zp\u016fsobem, jak m\u016f\u017eete zkusit vylep\u0161it soust\u0159ed\u011bnost, pam\u011b\u0165 \u010di schopnost \u0159e\u0161it probl\u00e9my a rozhodovat se. A nav\u00edc je to \u010dasto i z\u00e1bava. Svou mysl m\u016f\u017eete toti\u017e tr\u00e9novat t\u0159eba prost\u0159ednictv\u00edm<strong> sudoku, k\u0159\u00ed\u017eovek, \u0161ach\u016f, puzzl\u016f nebo po\u010d\u00edta\u010dov\u00fdch her zam\u011b\u0159en\u00fdch na pam\u011b\u0165 a strategii. <\/strong>V\u00fdsledky jedn\u00e9 studie dokonce ukazuj\u00ed, \u017ee u\u017e 15minutov\u00fd tr\u00e9nink 5 dn\u00ed v t\u00fddnu m\u016f\u017ee v\u00fdznamn\u011b zlep\u0161it kognitivn\u00ed dovednosti. Je v\u0161ak pot\u0159eba zm\u00ednit, \u017ee byla provedena lidmi, kte\u0159\u00ed vyv\u00edj\u00ed kognitivn\u00ed tr\u00e9ninkov\u00e9 programy. <span style=\"color:#ff6600\" class=\"tadv-color\">[19\u201322]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkte\u0159\u00ed v\u00fdzkumn\u00edci s t\u011bmito z\u00e1v\u011bry ale nesouhlas\u00ed, a tak v t\u00e9to oblasti nepanuje \u00fapln\u00e1 shoda. R\u016fzn\u00e9 n\u00e1zory mohou souviset tak\u00e9 s t\u00edm, \u017ee ka\u017ed\u00fd v\u00fdzkum vyu\u017e\u00edv\u00e1 jinou metodu kognitivn\u00edho tr\u00e9ninku. Ka\u017ed\u00fd \u010dlov\u011bk m\u00e1 nav\u00edc <strong>odli\u0161n\u00e9 pot\u0159eby i schopnosti, tak\u017ee i jinak reaguje na samotn\u00fd kognitivn\u00ed tr\u00e9nink,<\/strong> co\u017e se mohlo do v\u00fdsledk\u016f v\u00fdzkum\u016f tak\u00e9 prom\u00edtnout. <span style=\"color:#ff6600\" class=\"tadv-color\">[19\u201322]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b vlivu na na\u0161e aktu\u00e1ln\u00ed schopnosti by kognitivn\u00ed tr\u00e9nink mohl pomoci <strong>odd\u00e1lit pokles kognitivn\u00edch dovednost\u00ed zp\u016fsoben\u00fd st\u00e1rnut\u00edm. <\/strong>D\u00edky tomu by mohli b\u00fdt star\u0161\u00ed lid\u00e9 schopni l\u00e9pe se rozhodovat, rychleji reagovat a tak\u00e9 si d\u00e9le pamatovat informace. Nav\u00edc by takto mohli sn\u00ed\u017eit i riziko rozvoje demence. <span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b v\u00fd\u0161e uveden\u00fdch aktivit pro rozvoj kognitivn\u00edch dovednost\u00ed m\u016f\u017eete zkusit tak\u00e9 <strong>mindfulness neboli tr\u00e9nink v\u0161\u00edmavosti.<\/strong> Jeho velkou v\u00fdhodou je, \u017ee se d\u00e1 d\u011blat prakticky kdekoliv a kdykoliv. Dokonce k tomu nepot\u0159ebujete \u017e\u00e1dn\u00e9 v\u011bci. Jak \u017ee to funguje? Princip je \u00fapln\u011b jednoduch\u00fd. Va\u0161im c\u00edlem bude <strong>maxim\u00e1ln\u011b se soust\u0159edit na danou \u010dinnost, <\/strong>kter\u00e9 se v\u011bnujete, a\u0165 u\u017e je to cokoliv.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud budete um\u00fdvat n\u00e1dob\u00ed, vn\u00edmejte proud vody, materi\u00e1l i hmotnost tal\u00ed\u0159ku. Soust\u0159e\u010fte se na ka\u017edou \u010d\u00e1st, kterou myjete. Podobn\u011b se sna\u017ete v\u011bnovat maxim\u00e1ln\u00ed pozornost i dal\u0161\u00edm aktivit\u00e1m, jako je t\u0159eba jeden\u00ed, sport a podobn\u011b. <strong>\u017d\u00e1dn\u00fd multitasking, jen maxim\u00e1ln\u00ed koncentrace na jednu \u010dinnost.<\/strong> Ze za\u010d\u00e1tku v\u00e1m to m\u016f\u017ee p\u0159ipadat n\u00e1ro\u010dn\u00e9. Ur\u010dit\u011b se n\u011bkdy stane, \u017ee si va\u0161e hlava prost\u011b odb\u011bhne k jin\u00fdm my\u0161lenk\u00e1m. Je to norm\u00e1ln\u00ed. Jakmile si to uv\u011bdom\u00edte, za\u010dn\u011bte se znovu<strong> pln\u011b soust\u0159edit na va\u0161i aktu\u00e1ln\u00ed \u010dinnost. <\/strong>Uvid\u00edte, \u017ee \u010dasem pro v\u00e1s bude mnohem jednodu\u0161\u0161\u00ed v\u011bnovat ve\u0161kerou pozornost jedn\u00e9 aktivit\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud se pt\u00e1te, k \u010demu \u017ee v\u00e1m tohle bude, m\u00e1m pro v\u00e1s samoz\u0159ejm\u011b i odpov\u011b\u010f. V\u00fdsledky studi\u00ed ukazuj\u00ed, \u017ee tuhle dovednost, kterou <strong>natr\u00e9nujete u b\u011b\u017en\u00fdch ka\u017edodenn\u00edch \u010dinnost\u00ed,<\/strong> pak m\u016f\u017eete p\u0159en\u00e9st i do n\u00e1ro\u010dn\u011bj\u0161\u00edch oblast\u00ed. Nap\u0159\u00edklad b\u011bhem u\u010den\u00ed nebo slo\u017eit\u011bj\u0161\u00ed pr\u00e1ce pro v\u00e1s bude mnohem jednodu\u0161\u0161\u00ed <strong>soust\u0159edit se a udr\u017eet del\u0161\u00ed dobu pozornost.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[24\u201326]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1128190417-1-1124x749.jpg\" alt=\"Tr\u00e9nujte soust\u0159ed\u011bnost\" class=\"wp-image-312209\" width=\"843\" height=\"562\" title=\"Tr\u00e9nujte soust\u0159ed\u011bnost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1128190417-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1128190417-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1128190417-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1128190417-1.jpg 1941w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Nootropika\"><\/span>10. Nootropika<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/nootropika-a-mozek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nootropika<\/strong><\/a> jsou l\u00e1tky schopn\u00e9 aktivovat vy\u0161\u0161\u00ed integra\u010dn\u00ed mozkov\u00e9 mechanismy. Dok\u00e1\u017eou tak <strong>zlep\u0161ovat n\u00e1ladu, mozkov\u00e9 funkce, koncentraci a tak\u00e9 zvy\u0161ovat bd\u011blost. <\/strong>N\u011bkter\u00e1 nootropika jsou schopna <strong>zv\u00fd\u0161it tak\u00e9 m\u00edru poci\u0165ovan\u00e9 energie a sn\u00ed\u017eit \u00fanavu,<\/strong> co\u017e se hod\u00ed nejen p\u0159i u\u010den\u00ed na d\u016fle\u017eitou zkou\u0161ku, ale i b\u011bhem n\u00e1ro\u010dn\u00fdch pracovn\u00edch dn\u016f. To m\u016f\u017ee m\u00edt v kone\u010dn\u00e9m d\u016fsledku pozitivn\u00ed vliv na v\u0161echny aktivity va\u0161eho ka\u017edodenn\u00edho \u017eivota. Poj\u010fme si bl\u00ed\u017ee p\u0159edstavit nejzn\u00e1m\u011bj\u0161\u00ed nootropika. <span class=\"tadv-color\" style=\"color:#ff6600\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kofein<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.cz\/kofein\" target=\"_blank\" aria-label=\"Kofein (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofein<\/a> <\/strong>pat\u0159\u00ed mezi celosv\u011btov\u011b <strong>nejpopul\u00e1rn\u011bj\u0161\u00ed stimulanty. <\/strong>Blokuje adenosinov\u00e9 receptory v mozku, a t\u00edm <strong>oddaluje sp\u00e1nek.<\/strong> Nav\u00edc m\u016f\u017ee pomoci zv\u00fd\u0161it bd\u011blost, m\u00edru pozornosti a tak\u00e9 zrychlit reakce. Jednor\u00e1zov\u00e1 d\u00e1vka by nem\u011bla p\u0159es\u00e1hnout <strong>200 mg.<\/strong> Z\u00e1rove\u0148 by \u010dlov\u011bk nem\u011bl za den p\u0159ijmout v\u00edce ne\u017e<strong> 3\u20136 mg\/kg. <\/strong>Podle EFSA (Evropsk\u00fd \u00fa\u0159ad pro bezpe\u010dnost potravin) je pro 70kg dosp\u011bl\u00e9ho \u010dlov\u011bka dlouhodob\u011b bezpe\u010dn\u00e1 d\u00e1vka<strong> 400 mg kofeinu denn\u011b. <\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[28]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. L-theanin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/l-theanin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>L-theanin<\/strong><\/a> je skv\u011bl\u00fd par\u0165\u00e1k kofeinu, se kter\u00fdm <strong>p\u016fsob\u00ed synergicky. <\/strong>Dok\u00e1\u017ee toti\u017e tlumit jeho rychl\u00fd n\u00e1stup, kter\u00fd m\u016f\u017ee b\u00fdt pro citliv\u011bj\u0161\u00ed lidi nep\u0159\u00edjemn\u00fd. Nav\u00edc m\u00e1 <strong>zklid\u0148uj\u00edc\u00ed a relaxa\u010dn\u00ed \u00fa\u010dinek,<\/strong> m\u016f\u017ee tak pomoci sn\u00ed\u017eit stres i \u00fazkost. L-theanin se u\u017e\u00edv\u00e1 obvykle spole\u010dn\u011b s kofeinem v d\u00e1vce <strong>100\u2013200 mg. <\/strong>Ide\u00e1ln\u00ed je pom\u011br 1:1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Rhodiola rosea<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rhodiola rosea<\/strong><\/a><strong> (rozchodnice r\u016f\u017eov\u00e1)<\/strong> tak\u00e9 pat\u0159\u00ed mezi adaptogeny. Jedn\u00e1 se o rostlinu, kter\u00e1 je zn\u00e1m\u00e1 schopnost\u00ed sn\u00ed\u017eit \u00fanavu. D\u00edky tomu pak m\u016f\u017eete m\u00edt pocitov\u011b<strong> lep\u0161\u00ed n\u00e1ladu. <\/strong>Nav\u00edc se od n\u00ed d\u00e1 o\u010dek\u00e1vat tak\u00e9 <strong>zlep\u0161en\u00ed kognitivn\u00edch funkc\u00ed.<\/strong> P\u0159i suplementaci se sna\u017ete vyb\u00edrat dopl\u0148ky, kter\u00e9 obsahuj\u00ed 3 % rosavinu a 1 % salidrosid\u016f. Ve studi\u00edch se obvykle pracuje s d\u00e1vkami <strong>50\u2013600 mg denn\u011b. <\/strong>Nem\u011bli byste p\u0159ekro\u010dit mno\u017estv\u00ed<strong> 680 mg na den.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[29\u201332]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u017den\u0161en <em>(Panax ginseng)<\/em><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/zensen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017den\u0161en<\/strong><\/a> je rostlina, kter\u00e1 se pou\u017e\u00edv\u00e1 pro<strong> zlep\u0161en\u00ed n\u00e1lady, imunity i kognitivn\u00edch schopnost\u00ed.<\/strong> Podle v\u00fdsledk\u016f studi\u00ed by m\u011bla b\u00fdt pro<strong> podporu kognitivn\u00edch funkc\u00ed,<\/strong> jako je nap\u0159\u00edklad soust\u0159ed\u011bnost, <strong>optim\u00e1ln\u00ed d\u00e1vka 400 mg. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[33]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Acetyl-L-karnitin<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.cz\/l-karnitin\" target=\"_blank\" aria-label=\"Acetyl-L-karnitin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Acetyl-L-karnitin<\/a><\/strong> je forma karnitinu, kter\u00fd se p\u0159irozen\u011b nach\u00e1z\u00ed v t\u011blesn\u00fdch bu\u0148k\u00e1ch. D\u00edky tomu, \u017ee se <strong>\u0159ad\u00ed mezi nootropika,<\/strong> je spojov\u00e1n s mo\u017en\u00fdm zlep\u0161en\u00edm koncentrace a psychick\u00e9ho v\u00fdkonu. Nen\u00ed se \u010demu divit. Karnitin toti\u017e obecn\u011b podporuje produkci energie v bu\u0148k\u00e1ch a ve form\u011b acetyl-L-karnitinu snadn\u011bji pronik\u00e1 a\u017e do mozku, kde jej mozkov\u00e9 bu\u0148ky mohou vyu\u017e\u00edt k efektivn\u011bj\u0161\u00edmu energetick\u00e9mu metabolismu. Optim\u00e1ln\u00ed d\u00e1vka acetyl-L-karnitinu se pohybuje v rozmez\u00ed <strong>630\u20132500 mg. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[34]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Kreatin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin<\/strong><\/a> je palivo pro neurony a dal\u0161\u00ed bu\u0148ky v t\u011ble. Poskytuje tak <strong>energii pro fyzick\u00fd v\u00fdkon. <\/strong>V\u00fdsledky studi\u00ed v\u0161ak nazna\u010duj\u00ed, \u017ee by z jeho p\u0159\u00edjmu mohly t\u011b\u017eit i osoby, kter\u00e9 cht\u011bj\u00ed <strong>podpo\u0159it kognitivn\u00ed funkce a sn\u00ed\u017eit du\u0161evn\u00ed \u00fanavu. <\/strong>U lid\u00ed, kte\u0159\u00ed maj\u00ed nedostatek kreatinu v t\u011ble, pomohlo jeho dopln\u011bn\u00ed nap\u0159\u00edklad zlep\u0161it pracovn\u00ed pam\u011b\u0165. P\u0159i suplementaci se obvykle pou\u017e\u00edv\u00e1 dlouhodob\u011b d\u00e1vka <strong>3\u20135 g denn\u011b. <\/strong>Nen\u00ed nutn\u00e9 d\u011blat p\u0159i u\u017e\u00edv\u00e1n\u00ed \u017e\u00e1dn\u00e9 p\u0159est\u00e1vky. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Cholin&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/cholin-bitartrat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cholin<\/strong><\/a><strong> <\/strong>se p\u0159irozen\u011b nach\u00e1z\u00ed v t\u011ble a tvo\u0159\u00ed podstatnou sou\u010d\u00e1st bun\u011b\u010dn\u00fdch membr\u00e1n. Je d\u016fle\u017eit\u00fd pro <strong>synt\u00e9zu acetylcholinu,<\/strong> bez kter\u00e9ho by nemohla spr\u00e1vn\u011b fungovat nervov\u00e1 soustava. Vzhledem k tomu, \u017ee je acetylcholin <strong>p\u0159ena\u0161e\u010dem nervov\u00fdch vzruch\u016f, <\/strong>m\u00e1 vliv i na pozornost, formov\u00e1n\u00ed pam\u011bti a udr\u017een\u00ed v\u011bdom\u00ed. Je tedy vhodn\u00fd pro lidi, kte\u0159\u00ed cht\u011bj\u00ed <strong>tyto schopnosti podpo\u0159it.<\/strong> V z\u00e1vislosti na typu cholinu a dopl\u0148ku stravy se obvykle doporu\u010duje d\u00e1vka<strong> 250\u2013500 mg jednou denn\u011b. <\/strong>N\u011bkter\u00e9 studie ov\u0161em pracuj\u00ed s \u010dty\u0159n\u00e1sobn\u011b v\u011bt\u0161\u00edm mno\u017estv\u00edm.<strong> <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[17] [35]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Bacopa<\/h3>\n\n\n\n<p><strong>Bacopa<\/strong> je rostlina, kter\u00e1 se u\u017e dlouho <strong>pou\u017e\u00edv\u00e1 pro zlep\u0161en\u00ed pam\u011bti a dal\u0161\u00edch kognitivn\u00edch dovednost\u00ed. <\/strong>V\u00fdzkumy ukazuj\u00ed \u017ee m\u00e1 v\u00fdznamn\u00fd <strong>vliv pr\u00e1v\u011b na pracovn\u00ed pam\u011b\u0165.<\/strong> M\u016f\u017ee pomoci l\u00e9pe porozum\u011bt ur\u010dit\u00fdm souvislostem a uchovat si je v hlav\u011b. Bacopu m\u016f\u017eete suplementovat ve form\u011b dopl\u0148k\u016f stravy. Pokud m\u00e1 55% obsah bacosid\u016f, u\u017eijte 300 mg, abyste doplnili <strong>150 mg bacosid\u016f.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To v\u0161ak nejsou jedin\u00e9 l\u00e1tky, kter\u00e9 dok\u00e1\u017eou podpo\u0159it kognitivn\u00ed funkce. Vliv mohou m\u00edt nap\u0159\u00edklad tak\u00e9 n\u011bkter\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/adaptogeny-prirodni-latky-ktere-pomahaji-zvladat-stres\/\" target=\"_blank\" aria-label=\"adaptogeny (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">adaptogeny<\/a>, jako je t\u0159eba<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ashwagandha<\/strong><\/a><strong>, nebo <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/extrakt-z-hub-bio-mushroom-complex-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>medicin\u00e1ln\u00ed houby<\/strong><\/a><strong>.<\/strong> O nich se dozv\u00edte v\u00edce informac\u00ed v samostatn\u00e9m \u010dl\u00e1nku<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jake-ucinky-ma-reishi-hliva-ustricna-a-dalsi-medicinalni-houby\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak\u00e9 \u00fa\u010dinky m\u00e1 reishi, hl\u00edva \u00fast\u0159i\u010dn\u00e1 a dal\u0161\u00ed medicin\u00e1ln\u00ed houby?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak m\u016f\u017eete zkusit i b\u011b\u017en\u011b dostupn\u00e9 potraviny. Co takhle d\u00e1t si t\u0159eba<strong> ho\u0159kou \u010dokol\u00e1du, kter\u00e1 je skv\u011bl\u00fdm zdrojem flavonoid\u016f,<\/strong> a nav\u00edc m\u016f\u017ee podpo\u0159it pozornost, pam\u011b\u0165 a zlep\u0161it kognitivn\u00ed my\u0161len\u00ed. Skv\u011blou volbou m\u016f\u017ee b\u00fdt tak\u00e9 <strong>nootropick\u00fd komplex <\/strong><a href=\"https:\/\/gymbeam.cz\/fuebrain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>FueBrain<\/strong><\/a> pro podporu produktivity, sportovn\u00edho i du\u0161evn\u00edho v\u00fdkonu a zv\u00fd\u0161en\u00ed \u00farovn\u011b energie a soust\u0159ed\u011bnosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[36\u201338]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s nootropika zaujala a chcete se o nich dozv\u011bd\u011bt v\u00edce, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/nootropika-na-zlepseni-funkci-mozku-a-pameti-ktera-musite-poznat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nootropika na zlep\u0161en\u00ed funkc\u00ed mozku a pam\u011bti.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_7227-25-1124x751.jpeg\" alt=\"Nootropika pro lep\u0161\u00ed soust\u0159ed\u011bnost\" class=\"wp-image-312098\" width=\"843\" height=\"563\" title=\"Nootropika pro podporu soust\u0159ed\u011bn\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7227-25-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7227-25-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7227-25-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7227-25.jpeg 1616w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Vyhledejte_lekare\"><\/span>11. Vyhledejte l\u00e9ka\u0159e&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V n\u011bkter\u00fdch p\u0159\u00edpadech se v\u0161ak m\u016f\u017ee st\u00e1t, \u017ee i p\u0159es ve\u0161kerou snahu o maxim\u00e1ln\u00ed koncentraci to prost\u011b nejde. Pokud m\u00e1te pocit, \u017ee jste u\u017e zkusili v\u0161echny mo\u017en\u00e9 zp\u016fsoby, ale stejn\u011b se nedok\u00e1\u017eete soust\u0159edit, mo\u017en\u00e1 je \u010das <strong>po\u017e\u00e1dat o radu odborn\u00edka.<\/strong> L\u00e9ka\u0159 pak m\u016f\u017ee vylou\u010dit nap\u0159\u00edklad<strong> poruchu pozornosti (ADD),<\/strong> kterou trp\u00ed 3\u20136 % dosp\u011bl\u00e9 populace. Stejn\u011b tak v\u00e1m dok\u00e1\u017ee poradit, co v\u0161e se s va\u0161\u00edm probl\u00e9mem d\u00e1 d\u011blat. Rozhodn\u011b se proto nebojte \u0159\u00edct si o pomoc. <span style=\"color:#ff6600\" class=\"tadv-color\">[39]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak sami vid\u00edte, existuje nespo\u010det faktor\u016f, kter\u00e9 maj\u00ed na na\u0161i pozornost vliv. Stejn\u011b tak je ale mnoho zp\u016fsob\u016f, jak si my <strong>sami dok\u00e1\u017eeme pomoci k lep\u0161\u00ed soust\u0159ed\u011bnosti.<\/strong> Za\u010d\u00edt m\u016f\u017eete t\u00edm, \u017ee se zam\u011b\u0159\u00edte na kvalitn\u00ed stravu, pohyb a dop\u0159ejete si ka\u017edou noc p\u0159ibli\u017en\u011b <strong>8 hodin sp\u00e1nku. <\/strong>Respektujte pot\u0159eby sv\u00e9ho t\u011bla, vytvo\u0159te si ide\u00e1ln\u00ed m\u00edsto, kde v\u00e1s nebude nic rozptylovat, a nezapom\u00ednejte ani na <strong>pravideln\u00e9 pauzy.<\/strong> Pokud chcete kognitivn\u00ed schopnosti cvi\u010dit, lu\u0161t\u011bte k\u0159\u00ed\u017eovky a hrejte hry zam\u011b\u0159en\u00e9 na pam\u011b\u0165, pozornost \u010di strategii. A v neposledn\u00ed \u0159ad\u011b si <strong>m\u016f\u017eete pomoci i nootropiky.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te mezi sv\u00fdmi p\u0159\u00e1teli n\u011bkoho, kdo se nedok\u00e1\u017ee soust\u0159edit? Sd\u00edlejte s n\u00edm \u010dl\u00e1nek. T\u0159eba mu t\u00edm pom\u016f\u017eete jeho probl\u00e9m vy\u0159e\u0161it.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nootropics-and-the-brain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNootropics and the brain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nem\u016f\u017eete se soust\u0159edit? V dne\u0161n\u00edm \u010dl\u00e1nku pro v\u00e1s m\u00e1me tipy, jak zv\u00fd\u0161it koncentraci, a t\u00edm i svou produktivitu. P\u0159esta\u0148te zbyte\u010dn\u011b marnit \u010das. <\/p>\n","protected":false},"author":100,"featured_media":312129,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6501,6849,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-312010","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-doplnky-vyzivy-cs","9":"tag-mentalni-vykon","10":"tag-strava-cs","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak zlep\u0161it a udr\u017eet koncentraci p\u0159i pr\u00e1ci i u\u010den\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak se rychleji u\u010dit a zlep\u0161it koncentraci? 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