{"id":313066,"date":"2021-11-26T16:49:25","date_gmt":"2021-11-26T15:49:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=313066"},"modified":"2024-04-26T07:06:09","modified_gmt":"2024-04-26T05:06:09","slug":"how-to-improve-concentration-and-stay-focused-at-work-and-while-studying","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/","title":{"rendered":"How to Improve Concentration and Stay Focused at Work and While Studying?"},"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.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#11_tips_to_help_improve_concentration_and_get_rid_of_brain_fog\" title=\"11 tips to help improve concentration and get rid of brain fog\">11 tips to help improve concentration and get rid of brain fog<\/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.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#1_Stick_to_your_routine\" title=\"1. Stick to your routine\">1. Stick to your routine<\/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.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#2_Create_a_work_environment_where_nothing_will_distract_you\" title=\"2. Create a work environment where nothing will distract you\">2. Create a work environment where nothing will distract you<\/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.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#3_Prioritise_and_avoid_multitasking\" title=\"3. Prioritise and avoid multitasking\">3. Prioritise and avoid multitasking<\/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.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#4_Create_your_own_routine_before_work\" title=\"4. Create your own routine before work\">4. Create your own routine before work<\/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.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#5_Take_regular_breaks\" title=\"5. Take regular breaks\">5. Take regular breaks<\/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.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#6_Make_sure_you_get_enough_sleep\" title=\"6. Make sure you get enough sleep\">6. Make sure you get enough sleep<\/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.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#7_Diet\" title=\"7. Diet\">7. Diet<\/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.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#8_Exercise\" title=\"8. Exercise\">8. Exercise<\/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.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#9_Improve_your_concentration_and_focus\" title=\"9. Improve your concentration and focus\">9. Improve your concentration and focus<\/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.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#10_Nootropics\" title=\"10. Nootropics\">10. Nootropics<\/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.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#11_Consult_a_doctor\" title=\"11. Consult a doctor\">11. Consult a doctor<\/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.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>If you are a student, then you probably have sat down to study with a big plan of what you can do in a day. Unfortunately, the reality is completely different. You open the excerpts, read the first sentence, and that&#8217;s where it starts to go downhill. Instead of the brain perceiving the subject matter, <strong>thoughts begin to move elsewhere entirely.<\/strong> In no time, the brain begins to pull out memories of a summer holiday, you think of the weekends, or start putting together a new training plan. The big plans for study will collapse like a house of cards in no time.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And if you are an adult, you might often have this problem when you need to focus on an important project or prepare a work presentation. Unfortunately, your mind runs to planning a family menu, shopping, or you just <strong>start cleaning because you just can&#8217;t concentrate.<\/strong> The brain simply doesn&#8217;t cooperate sometimes, and instead of concentrating, it&#8217;s much easier to stare blankly into space. However, this deprives you of valuable minutes that you could spend much more effectively. In today&#8217;s article, we will therefore present some tips to help you <strong>improve your concentration<\/strong>&nbsp;and thus overall productivity.<\/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_tips_to_help_improve_concentration_and_get_rid_of_brain_fog\"><\/span>11 tips to help improve concentration and get rid of brain fog<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Feeling tired, drowsy and unable to concentrate is often referred to as brain fog. These 11 tips can help you get rid of it.&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_Stick_to_your_routine\"><\/span>1. Stick to your routine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You may have heard of the fact that people can be divided into <strong>owls and larks,<\/strong> depending on whether you prefer to get up early or stay up late. What routine is closer to you depends to some extent on your genes. Social life, work obligations and other factors that force people to adapt to a particular routine also play a role. However, the <strong>older we get, the more we tend to gravitate towards morning-type.<\/strong> This involves falling asleep earlier in the evening and getting up early in the morning. <span style=\"color: #ff6600;\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to <strong>maximise the most of your potential<\/strong> and you have the opportunity to determine what time of day you will attend best to your duties, try to find out what group you fall into.<\/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>Do you fall asleep at 9 p.m. watching TV, and by 6 a.m. you&#8217;re waiting anxiously<\/strong> in the kitchen for the rest of the household to wake up and start the day together? Then you&#8217;re clearly a <strong>lark.<\/strong><\/li>\n\n\n\n<li><strong>At 11 p.m., you&#8217;re still able to solve demanding work tasks,<\/strong> and then you read in bed for at least an hour, all without signs of fatigue? Then you most likely belong to the <strong>owls.<\/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>For larks, the morning hours<\/strong> will be the time during which they should try to work on the most difficult tasks. That&#8217;s when it will naturally be easiest for them to concentrate. <strong>Owls will then be<\/strong> <strong>most productive in the afternoon or in the evening.<\/strong> This is confirmed by the results of meta-analyses, according to which there is a link between the chronotype (whether you are an owl or a lark) and what level of cognitive abilities you have at a certain time of day, which can also affect academic results.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Try to find out which category you fall into and <strong>when you can generally concentrate better.<\/strong> Adjust your routine to this. For example, if you feel you are more likely to sleep after lunch at work, plan less demanding activities after eating that do not require 100% focus. This self-knowledge allows you to work effectively throughout the day.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1139897332-1124x749.jpg\" alt=\"11 tips to help improve focus and get rid of brain fog\" class=\"wp-image-312014\" style=\"width:843px;height:562px\" title=\"11 tips to help improve focus and get rid of brain fog\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Create_a_work_environment_where_nothing_will_distract_you\"><\/span>2. Create a work environment where nothing will distract you<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>People who have chaos on their desks often claim that they don&#8217;t mind the piles of stuff around them and don&#8217;t see them as a distraction. But science says otherwise. Research confirms that <strong>disorder makes it difficult to concentrate on individual tasks.<\/strong> Because of it, the eye is easily overwhelmed by things unrelated to our main task. It makes it more challenging for the brain to assign importance to different things and thus help with completing tasks effectively. <strong>A clean work desk, on the other hand, reduces the presence of distracting elements<\/strong> that would distract you. This makes you <strong>better able to concentrate<\/strong> on a specific task and work much more efficiently. <span style=\"color: #ff6600;\">[3-4]<\/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\">How to keep your desk organized?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Always spend five minutes after work cleaning up everything<\/strong> on your desk. The next day you come to a clean work area and you can start your day productively.<\/li>\n\n\n\n<li><strong>Get folders<\/strong> to file important papers. Everything will then be neatly placed together. It will make things easier to navigate when your partner or colleague cleans up your office in good faith.<\/li>\n\n\n\n<li><strong>Place a basket at your desk<\/strong> where you can throw unnecessary things right away.<\/li>\n\n\n\n<li>Hide everything on your desk that you haven&#8217;t used in weeks<strong>&nbsp;in a<\/strong> <strong>closet or throw away.<\/strong> You probably don&#8217;t those things.<\/li>\n\n\n\n<li><strong>Do not forget to clean and disinfect your desk,<\/strong> keyboard and all your equipment regularly. This will reduce dust and bacteria.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you clean your work site regularly, you&#8217;ll see that it becomes a matter of course over time. As a bonus, you achieve higher <strong>productivity and the ability to concentrate<\/strong>. I&#8217;m sure your colleagues will be glad to see you again and not view your mess. The only downside is that you won&#8217;t be able to hide behind piles of papers from the rest of the family during home office.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And if a clutter-free workplace seems a little empty, get a<strong> plant<\/strong> on your desk or shelf. Research even confirms that looking at <strong>greenery can increase productivity, concentration and satisfaction in the workplace.<\/strong> Regular ventilation to get fresh air into the room can also help with better concentration. <span style=\"color: #ff6600;\">[5-6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1200643822-1124x749.jpg\" alt=\"Create a work environment where nothing will distract you\" class=\"wp-image-312028\" style=\"width:843px;height:562px\" title=\"Create a work environment where nothing will distract you\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Prioritise_and_avoid_multitasking\"><\/span>3. Prioritise and avoid multitasking<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Multitasking, or the ability to work multiple jobs at the same time,<\/strong> is a skill that all managers and other people who simply don&#8217;t do everything they want to during the day would like to do. But is it really that beneficial?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You&#8217;re probably thinking that it is. You can do more things on your own at the same time &#8211; like listen to a podcast while you vacuum or watch TV while you eat. But the point is, <strong>realistically, you&#8217;re not able to focus on two things at once.<\/strong> Either you focus on the TV and eating is an automatic activity that you put on the side-line, or you pay full attention to your food. But then you&#8217;re missing information from the TV. This multitasking forces the brain to switch from one activity to another. If you can do this quickly, you may feel that you are managing to pay full attention to both activities at the same time. Unfortunately, that&#8217;s not the case.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Now let&#8217;s bring this multitasking into our working lives. You&#8217;re writing an important e-mail trying to get your thoughts exactly right, so that they come out the way you want them to. A colleague comes to you and starts explaining their work problem, which you need to solve urgently. Are you still able to do multiple things at the same time? <strong>With more demanding tasks, the brain<\/strong> <strong>can no longer switch between actions so easily,<\/strong> so you are simply forced to interrupt writing your email and pay full attention to your colleague. After the situation is resolved, you want to go back to writing the e-mail, but you find your <strong>train of<\/strong> <strong>thought lost.<\/strong> So you need to read the last few sentences to get back on the right note. In the end, combining these activities will take you more time than if you tackled them gradually. <strong>Work<\/strong> <strong>productivity can then fall by up to 40%.<\/strong> Beware, that goes for women, too. The results of studies show that women are on par with men in multitasking. <span style=\"color: #ff6600;\">[7-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Before you go into dealing with a few things at the same time, remember this article and you&#8217;d better slow down. It will be much more effective if you <strong>prioritize,<\/strong> determine which task needs the most attention, and place your attention so. Feel free to inform your colleagues so they know not to disturb you now. This way you will <strong>work more efficiently<\/strong> and you may well go home from work earlier. It also helps if you hide your phone in a drawer or take it to another room at home. That way, you won&#8217;t have the urge to constantly check what&#8217;s new.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The fact is that you <strong>can&#8217;t pay full attention to two activities and you always have to neglect one,<\/strong> think about this every time you get in the car. If you need to send an urgent message to someone, stop and take care of everything you need to. This avoids one of the most common causes of accidents &#8211; using your phone while driving.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_4856-1124x749.jpeg\" alt=\"Prioritise and avoid multitasking\" class=\"wp-image-312042\" style=\"width:843px;height:562px\" title=\"Prioritise and avoid multitasking\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Create_your_own_routine_before_work\"><\/span>4. Create your own routine before work<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You come into the office, sit at your computer, but you&#8217;re not able to concentrate on your work immediately, and you prefer to stare blankly into space? If you&#8217;re having trouble starting to focus on your work right away and you feel that your brain just doesn&#8217;t want to, try a method of <strong>composing habits.<\/strong> This is based on the ideas of the <strong>Premack principle<\/strong>, according to which it is effective to associate activities we do not want to engage in with those we like. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In real life, this means that you should set <strong>five minutes after you get to the office to check the news on the networks and then get to work.<\/strong> If you were to start working right away, you might not want to. The brain would have felt that there was going to be heavy activity, so it would have preferred to put it off. But if you combine these two activities as something that follows each other, you are <strong>more likely to engage in them.<\/strong> The brain will look forward to watching the news on social networks. At the same time, it gets used to the fact that the <strong>five-minute<\/strong>&nbsp;fun is immediately followed by a work block, so it learns to start concentrating immediately. Thus, it won&#8217;t happen that you put your phone away and spend a few more minutes staring into space. <span style=\"color: #ff6600;\">[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_Take_regular_breaks\"><\/span>5. Take regular breaks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There&#8217;s probably no need to explain that <strong>concentrating fully for eight hours straight just isn&#8217;t possible.<\/strong> This is also why, for example, air traffic controllers rotate between 25 and 120 minutes of work during their shift, followed by a 15 to 45-minute break. They have thousands of human lives in their hands, which requires the utmost attention. <span style=\"color: #ff6600;\">[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>You can use a similar model of concentration and breaks in your life,<\/strong> perhaps during exam study periods. In this case, shorter blocks will probably be more effective.<\/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>For starters, you can try a scheme of <strong>twenty minutes of studying and then have a five-minute pause.<\/strong><\/li>\n\n\n\n<li><strong>After six such blocks, take a longer thirty-minute break,<\/strong> followed by another six blocks.<\/li>\n\n\n\n<li>With this system you will spend a total of five and a half hours studying and taking breaks.&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>During the study blocks, though, you&#8217;ll probably be able to concentrate better because the <strong>mind will be rested by regular<\/strong> <strong>pauses.<\/strong> Realistically, you are then able to master the same amount of learning over this period as during eight hours of non-systematic learning. Depending on the need, your skills and the intensity of your activities, you can extend or shorten your concentration period to <strong>create your ideal learning system.<\/strong> <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So you don&#8217;t have to keep setting alarms which will advise the end of a block, use <a class=\"ek-link\" href=\"https:\/\/www.forestapp.cc\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Forest <\/a>application. It can track time and <strong>won&#8217;t allow access to social networks <\/strong>to distract you. Well, if you successfully master the study block, you&#8217;ll grow a tree in your virtual forest. That&#8217;s well worth it!<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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-889206762-1124x749.jpg\" alt=\"Take regular breaks\" class=\"wp-image-312056\" style=\"width:843px;height:562px\" title=\"Take regular breaks for better concentration\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Make_sure_you_get_enough_sleep\"><\/span>6. Make sure you get enough sleep<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sleep helps to make everything work in our body in the long run as it should. If you are willingly depriving yourself of it, be sure it will affect you sooner or later. Due to increasing fatigue and instability of neurobehavioural function, <strong>sleep deprivation affects cognitive speed, attention, working memory and other abilities.<\/strong> According to experts, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-happens-to-your-body-when-you-dont-get-enough-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">insufficient sleep<\/a> can also cause relationship stress due to higher moodiness and causing conflict. It also affects your safety and overall quality of life. <span style=\"color: #ff6600;\">[13-15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To avoid these negative impacts, <strong>make sleep a priority.<\/strong> If you are able to determine the time it takes to work or do sports, then make sure you also set aside <strong>seven to nine hours each day for<\/strong> <strong>undisturbed sleep.<\/strong> In the bedroom, ventilate and maintain a temperature of about 15-18 degrees. Try to keep the room <strong>quiet<\/strong> <strong>and dark.<\/strong> To help you fall asleep and get a good night&#8217;s sleep, avoid heavy meals, alcohol, caffeine and late-night workouts. If you are interested in other tips for falling asleep faster and a better quality sleep, see our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Fall Asleep Quickly? Try These Simple Tips for a Better Sleep.<\/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_Diet\"><\/span>7. Diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Remember how you feel when you eat some heavy meal at noon. Are you able to concentrate properly, or are you more likely to be <strong>drawn to go to bed for a<\/strong> <strong>post-lunch nap?<\/strong> I suppose the latter option is correct. Overly fatty meals, large portions, high-carb foods, or fast food can be productivity killers. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To avoid<a href=\"https:\/\/gymbeam.com\/blog\/why-do-you-feel-tired-after-eating-and-how-to-avoid-it\/\"> post meal fatigue<\/a>, make sure your meals <strong>do not contain<\/strong> <strong>too much fat.<\/strong> Focus more on lean <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"zdroje b\u00edlkovin (opens in a new tab)\">protein sources<\/a> (such as less fatty <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fish<\/a>, chicken and turkey <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dried-meat\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">meat<\/a>), <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">complex carbohydrates<\/a> (such as whole grain pasta, couscous, quinoa) and do not forget <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fruit<\/a> and vegetables. Rather than stuffing yourself till you burst three times a day, try to divide your meals into <strong>(5-8) smaller portions.<\/strong> Your body will digest them more easily and you will be able to concentrate better. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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>For maximum concentration, you can try including<strong> blueberries <\/strong>in your diet. They are rich in beneficial anthocyanins that promote brain activity. The optimum portion is approximately<strong> 60 \u2013120g <\/strong>of<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/lyophilized-blueberries-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">blueberries<\/a>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Drinking enough water <\/a>is also a matter of course. You should drink approximately<strong> 30-45ml of fluids per kilogram of<\/strong> <strong>body weight<\/strong> each day. In frequent training sessions or in the heat, the need may be even higher.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For more tips on healthy eating, see our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What Is a Healthy Diet and How to Learn to Eat Healthily?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/image00002-1-2-1124x749.jpeg\" alt=\"Diet for better concentration\" class=\"wp-image-312070\" style=\"width:843px;height:562px\" title=\"A healthy diet for better concentration\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Exercise\"><\/span>8. Exercise<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You don&#8217;t do any sports because you&#8217;re always busy at work? It may surprise you that these two distinct activities are quite closely related. In fact, it is scientifically confirmed that <strong>athletes have a more developed part of the brain<\/strong> that is responsible for, for example, concentration, memory, thinking and decision-making. In addition, it can also help <strong>reduce stress and anxiety.<\/strong> This will please students before an exam and everyone else who is facing some important event requiring maximum concentration. <span style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Just 150 minutes of walking per week may be enough to improve concentration. That&#8217;s an activity that almost anyone can undertake. How about a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"v\u00edkendov\u00fd v\u00fdlet po hor\u00e1ch? (opens in a new tab)\">weekend trip to the mountains?<\/a> If you don&#8217;t enjoy hiking, consider <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-unexpected-benefits-of-workout-that-will-improve-your-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>strength training<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/11-reasons-to-start-running-how-will-it-change-your-body\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>running<\/strong><\/a><strong> or <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/cycling-can-help-tone-legs-buttocks-and-lose-weight-what-else-can-it-do\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cycling<\/strong><\/a><strong>.<\/strong> You&#8217;ll clear your head, get the blood flowing in your body, and then maybe other activities will work out better.<\/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_Improve_your_concentration_and_focus\"><\/span>9. Improve your concentration and focus<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Cognitive training<\/strong> is a great way to try and improve your concentration, memory or ability to solve problems and make decisions. It&#8217;s often fun, too. In fact, you can train your mind through <strong>sudoku, crosswords, chess, puzzles or computer games focused on memory and strategy.<\/strong> The results of one study show that a fifteen-minute workout five days a week can significantly improve cognitive skills. However, it should be mentioned that the study was performed with people who engaged in some cognitive training programmes. <span style=\"color: #ff6600;\">[19-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Some researchers disagree with these conclusions, and so there is not a complete consensus in this area. Different opinions may also be related to the fact that each research uses a different method of cognitive training. Moreover, <strong>each person has different needs and abilities, meaning they also respond differently to cognitive training itself. <\/strong>This may have been reflected in the research results. <span style=\"color: #ff6600;\">[19-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to affecting your current abilities, cognitive training could help <strong>delay the decline in cognitive skills caused by ageing.<\/strong> This could allow older people to make better choices, react more quickly, and also retain information for longer. In addition, it could also reduce the risk of developing dementia. <span style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to the above activities for developing cognitive skills, you can also try<strong> mindfulness training.<\/strong> Its great advantage is that it can be done practically anywhere and anytime. You don&#8217;t even need things to do it. How does it work? The principle is quite simple. Your goal will be to <strong>focus as much as possible on the<\/strong> <strong>given activity<\/strong> you are engaged in, whatever that may be.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are washing dishes, feel the flow of water, material and weight of the saucer. Focus on every item you wash. Similarly, try to pay maximum attention to other activities such as eating, sports and the like. <strong>No multitasking, just maximum concentration per activity.<\/strong> You may find it challenging at first. I&#8217;m sure there are times when your head just runs off to other thoughts. It&#8217;s normal. Once you are aware of this, start to <strong>refocus<\/strong> <strong>fully on your current activity.<\/strong> You will see that over time, it will be much easier for you to pay all your attention to one activity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re asking what good this will do you, of course I have an answer for you. The results of studies show that this skill you <strong>practice during normal everyday activities<\/strong> can then be transferred to more demanding areas. For example, during study or more complex work, it will be much easier for you to <strong>concentrate and keep your attention for longer.<\/strong> <span style=\"color: #ff6600;\">[24-26]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1128190417-1-1124x749.jpg\" alt=\"Improve your concetration\" class=\"wp-image-312209\" style=\"width:843px;height:562px\" title=\"Improve your concetration\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Nootropics\"><\/span>10. Nootropics<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.com\/nootropics\" class=\"ek-link\">Nootropics<\/a><\/strong> are substances capable of activating higher integrative brain mechanisms. They can <strong>improve mood, brain function, the conceptual process and also increase alertness<\/strong>. Some nootropics are also <strong>able to increase the amount of energy felt and reduce fatigue,<\/strong> which is useful when studying for an important test, or during demanding work days. This can ultimately have a positive effect on all activities of your daily life. Let&#8217;s get a closer picture of the most famous nootropics. <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. Caffeine<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" aria-label=\"Caffeine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Caffeine<\/a><\/strong> is one of the world&#8217;s <strong>most popular stimulants<\/strong>. It blocks the adenosine receptors in the brain,<strong> delaying sleep<\/strong>. In addition, it can help increase alertness, attention spans and also speed up responses. A single dose should not exceed <strong>200 mg.<\/strong> At the same time, a person should not take more than <strong>3 to 6 mg\/kg<\/strong> per day. According to EFSA (European Food Safety Authority), a long-term safe dose of <strong>400 mg of caffeine<\/strong> <strong>per day<\/strong> is safe for a 70 kg adult. <span style=\"color: #ff6600;\">[28]<\/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-theanine<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-theanine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>L-theanine<\/strong><\/a> is effective with caffeine, as they <strong>act synergistically.<\/strong> It can dampen rapid onset of caffeine effects, which can be unpleasant for sensitive people. In addition, it has a <strong>calming<\/strong> <strong>and relaxing effect<\/strong>, so it can help reduce stress and anxiety. L-theanine is usually taken together with caffeine at a dose of <strong>100\u2013200 mg.<\/strong> The ideal ratio is 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 class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Rhodiola rosea<\/strong><\/a> is an adaptogen. It is a plant known for its ability to reduce fatigue. Thanks to this, you will have a feeling of elevated mood. In addition, it can also be expected to improve <strong>cognitive function. <\/strong>Choose supplements that contain 3% rosavin and 1% salidroside. The studies usually work with doses of <strong>50-600 mg per day. <\/strong>You should not exceed<strong> 680 mg per day. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[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. Ginseng <em>(Panax ginseng)<\/em><\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ginseng-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ginseng<\/strong><\/a> is a plant used to <strong>improve mood, immunity and<\/strong> <strong>cognitive abilities<\/strong>. According to the results of studies, a <strong>dose of<\/strong> <strong>400 mg<\/strong> should be optimal for <strong>promoting cognitive function<\/strong> such as concentration. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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-carnitine<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/l-carnitine\" target=\"_blank\" aria-label=\"Acetyl-L-carnitine  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Acetyl-L-carnitine<\/strong> <\/a>is a form of carnitine found naturally in body cells. By being a <strong>nootropic<\/strong>, it has been associated with possible improvements in concentration and psychological performance. It&#8217;s not surprising. In fact, carnitine generally promotes energy production in cells. And, in the form of acetyl-L-carnitine, it penetrates more easily into the blood\u2013brain barrier, where brain cells can use it for more efficient energy metabolism. The optimal dose of acetyl-L-carnitine ranges <strong>from 630 to 2500&nbsp;mg. <\/strong><span style=\"color: #ff6600;\" class=\"tadv-color\">[34]<\/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\">6. Creatine<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" aria-label=\"Creatine (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Creatine<\/a><\/strong> is the &#8220;fuel&#8221; for neurons and other cells in the body. It provides <strong>energy for physical performance<\/strong>. However, the results of studies suggest that individuals wishing to promote <strong>cognitive function and reduce mental fatigue<\/strong> could also benefit from its intake. For people who are deficient in creatine, its supplementation has helped improve working memory. A recommended long-term dose is<strong> 3 &#8211; 5g per day<\/strong>. There is no need to have any breaks while taking it. <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. Choline<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/choline-bitartrate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Choline<\/strong><\/a> is naturally found in the body and forms an essential part of cell membranes. It is important for the <strong>synthesis of<\/strong> <strong>acetylcholine<\/strong>, without which the nervous system could not function properly. Since acetylcholine is a <strong>neurotransmitter<\/strong>, it also affects attention, memory formation and consciousness maintenance. It is therefore suitable for people who want to <strong>support these abilities<\/strong>. Depending on the type of choline and the supplement, a dose of <strong>250-500 mg once daily<\/strong> is usually recommended. Some studies, however, work with four times the amount. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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> is a plant that has long been <strong>used to improve memory<\/strong> <strong>and other cognitive skills.<\/strong> Research shows that it has a <strong>significant effect on working memory<\/strong>. It can help to better understand certain connections and keep them in your head. Bacopa is available in the form of supplements. If it contains 55% bacoside, take 300 mg to get <strong>150 mg of bacosides<\/strong>. <span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, these are not the only substances that can promote cognitive function. For example, some <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/adaptogens-natural-substances-that-help-manage-stress\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"adaptogeny (opens in a new tab)\">adaptogens<\/a>, such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ashwagandha-90-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ashwagandha<\/strong><\/a><strong>, or <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/extract-from-mushrooms-bio-mushroom-complex-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>medicinal mushrooms <\/strong><\/a>may be effective. Learn more about them in our separate article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-are-the-effects-of-reishi-oyster-mushroom-and-other-medicinal-fungi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What Are the Effects of Reishi, Oyster Mushrooms and Other Medicinal Mushrooms?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can also try commonly available foods. How about having some <strong>dark chocolate? It is a great source of flavonoids, <\/strong>plus it can promote attention, memory and improve cognitive thinking<strong>. <\/strong>The <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fuebrain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>FueBrain<\/strong><\/a> <strong>nootropic complex<\/strong> can also be a great choice for promoting productivity, sports and mental performance, and increasing energy and focus levels. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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>If you are interested in nootropics and want to learn more about them, you should not miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/nootropics-to-improve-brain-and-memory-functions-that-you-need-to-know\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nootropics to Improve Brain Function and Memory.<\/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\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_7227-25-1124x751.jpeg\" alt=\"Nootropics for better focus\" class=\"wp-image-312098\" style=\"width:843px;height:563px\" title=\"Nootropics to support concentration\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Consult_a_doctor\"><\/span>11. Consult a doctor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In some cases, however, it may be that, despite all efforts for maximum concentration, this simply cannot be achieved. If you feel like you&#8217;ve already tried all kinds of methods but still can&#8217;t concentrate, it might be time to <strong>seek expert advice<\/strong>. For example, a doctor may rule out <strong>attention deficit disorder (ADD)<\/strong> suffered by 3-6 % of the adult population. They can also tell you what can be done about your problem, so don&#8217;t be afraid to ask for help.<span style=\"color: #ff6600;\"> [39]<\/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=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As you can see, there are countless factors affecting our attention. But there are also many ways <strong>to improve&nbsp;concentration and focus.<\/strong> You can start by focusing on quality food, exercise and getting approximately <strong>eight hours of sleep<\/strong> each night. Respect your body&#8217;s needs, create an ideal place where nothing will distract you, and don&#8217;t forget to take <strong>regular breaks<\/strong>. If you want to exercise cognitive skills, do crossword puzzles and play games focused on memory, attention or strategy. Last but not least, try&nbsp;<strong>nootropics<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you have anyone amongst your friends who can&#8217;t concentrate? Share this article with them. Maybe you can help them solve this problem.&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>Can&#8217;t concentrate? In today&#8217;s article, we provide you with tips on how to improve your concentration and therefore increase your productivity. Stop wasting your time.<\/p>\n","protected":false},"author":100,"featured_media":312133,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6845,7349,6497],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-313066","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-mental-performance","9":"tag-nutrition","10":"tag-nutritional-supplements","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>How to Improve Concentration and Stay Focused at Work and While Studying? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to improve concentration? Less multitasking, taking breaks, nootropics, better sleep, exercise, a healthy diet and a good work environment can help.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Improve Concentration and Stay Focused at Work and While Studying? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"How to improve concentration? Less multitasking, taking breaks, nootropics, better sleep, exercise, a healthy diet and a good work environment can help.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-26T15:49:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-26T05:06:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Navrh-bez-nazvu-92.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"23 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"How to Improve Concentration and Stay Focused at Work and While Studying?\",\"datePublished\":\"2021-11-26T15:49:25+00:00\",\"dateModified\":\"2024-04-26T05:06:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/\"},\"wordCount\":3917,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Navrh-bez-nazvu-92.png\",\"keywords\":[\"mental performance\",\"nutrition\",\"nutritional supplements\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/\",\"name\":\"How to Improve Concentration and Stay Focused at Work and While Studying? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-to-improve-concentration-and-stay-focused-at-work-and-while-studying\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/Navrh-bez-nazvu-92.png\",\"datePublished\":\"2021-11-26T15:49:25+00:00\",\"dateModified\":\"2024-04-26T05:06:09+00:00\",\"description\":\"How to improve concentration? 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