{"id":316801,"date":"2021-12-08T14:27:13","date_gmt":"2021-12-08T13:27:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=316801"},"modified":"2025-11-10T16:19:53","modified_gmt":"2025-11-10T15:19:53","slug":"kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/","title":{"rendered":"Kako pobolj\u0161ati koncentraciju i ostati usredoto\u010den na poslu i tijekom u\u010denja?"},"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.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/#11_savjeta_koji_ce_vam_pomoci_poboljsati_koncentraciju_i_rijesiti_se_mozdane_magle\" title=\"11 savjeta koji \u0107e vam pomo\u0107i pobolj\u0161ati koncentraciju i rije\u0161iti se mo\u017edane magle\">11 savjeta koji \u0107e vam pomo\u0107i pobolj\u0161ati koncentraciju i rije\u0161iti se mo\u017edane magle<\/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.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/#1_Drzite_se_svoje_rutine\" title=\"1. Dr\u017eite se svoje rutine\">1. Dr\u017eite se svoje rutine<\/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.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/#2_Stvorite_radno_okruzenje_u_kojem_vas_nista_nece_ometati\" title=\"2. Stvorite radno okru\u017eenje u kojem vas ni\u0161ta ne\u0107e ometati\">2. Stvorite radno okru\u017eenje u kojem vas ni\u0161ta ne\u0107e ometati<\/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.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/#3_Odredite_prioritete_i_izbjegavajte_multitasking\" title=\"3. Odredite prioritete i izbjegavajte multitasking\">3. Odredite prioritete i izbjegavajte 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.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/#4_Stvorite_vlastitu_rutinu_prije_posla\" title=\"4. Stvorite vlastitu rutinu prije posla\">4. Stvorite vlastitu rutinu prije posla<\/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.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/#5_Redovno_radite_pauze\" title=\"5. Redovno radite pauze\">5. Redovno radite pauze<\/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.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/#6_Pobrinite_se_da_dovoljno_spavate\" title=\"6. Pobrinite se da dovoljno spavate\">6. Pobrinite se da dovoljno spavate<\/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.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/#7_Prehrana\" title=\"7. Prehrana\">7. Prehrana<\/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.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/#8_Vjezba\" title=\"8. Vje\u017eba\">8. Vje\u017eba<\/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.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/#9_Poboljsajte_koncentraciju_i_usredotocenost\" title=\"9. Pobolj\u0161ajte koncentraciju i usredoto\u010denost\">9. Pobolj\u0161ajte koncentraciju i usredoto\u010denost<\/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.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/#10_Nootropici\" title=\"10. Nootropici\">10. Nootropici<\/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.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/#11_Posavjetujte_se_s_lijecnikom\" title=\"11. Posavjetujte se s lije\u010dnikom\">11. Posavjetujte se s lije\u010dnikom<\/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.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ako ste student, vjerojatno ste sjeli kako biste u\u010dili, s velikim planom onoga \u0161to mo\u017eete u\u010diniti u jednom danu. Na\u017ealost, stvarnost je potpuno druga\u010dija. Otvarate odlomke, \u010ditate prvu re\u010denicu i tu sve kre\u0107e nizbrdo. Umjesto da mozak percipira predmet, <strong>misli se po\u010dinju premje\u0161tati negdje sasvim drugdje<\/strong>. U jednom trenu mozak po\u010dinje izvla\u010diti sje\u0107anja na ljetni odmor, razmi\u0161ljate o vikendima ili po\u010dinjete sastavljati novi plan treninga. Veliki planovi za u\u010denje sru\u0161it \u0107e se u tren oka, kao ku\u0107a od karata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako ste odrasla osoba, mo\u017eda \u0107ete \u010desto imati ovaj problem kada se trebate usredoto\u010diti na va\u017ean projekt ili pripremiti radnu prezentaciju. Na\u017ealost, va\u0161e misli bje\u017ee na planiranje obiteljskog jelovnika, kupovinu ili samo <strong>po\u010dnete \u010distiti jer se jednostavno ne mo\u017eete koncentrirati.<\/strong> Mozak ponekad jednostavno ne sura\u0111uje, a umjesto koncentracije, puno je lak\u0161e tupo buljiti u prazno. Me\u0111utim, to vam oduzima vrijedne minute koje biste mogli potro\u0161iti mnogo u\u010dinkovitije. Stoga \u0107emo u dana\u0161njem \u010dlanku predstaviti nekoliko savjeta koji \u0107e vam pomo\u0107i da <strong>pobolj\u0161ate koncentraciju,<\/strong>&nbsp;a time i ukupnu produktivnost.<\/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_savjeta_koji_ce_vam_pomoci_poboljsati_koncentraciju_i_rijesiti_se_mozdane_magle\"><\/span>11 savjeta koji \u0107e vam pomo\u0107i pobolj\u0161ati koncentraciju i rije\u0161iti se mo\u017edane magle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osje\u0107aj umora, pospanosti i nemogu\u0107nosti koncentracije \u010desto se naziva mo\u017edanom maglom. Ovih 11 savjeta mo\u017ee vam pomo\u0107i da je se rije\u0161ite.<\/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_Drzite_se_svoje_rutine\"><\/span>1. Dr\u017eite se svoje rutine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda ste \u010duli za \u010dinjenicu da se ljudi mogu podijeliti na <strong>no\u0107ne ptice i jutarnje tipove,<\/strong> ovisno o tome \u017eelite li ustati rano ili ostati budni do kasno. Koja vam je rutina bliskija, donekle ovisi o va\u0161im genima. Dru\u0161tveni \u017eivot, radne obveze i drugi \u010dimbenici koji prisiljavaju ljude da se prilagode odre\u0111enoj rutini tako\u0111er igraju ulogu. Me\u0111utim,<strong> \u0161to smo stariji, to vi\u0161e te\u017eimo prema jutarnjem tipu<\/strong>. To uklju\u010duje rani odlazak u krevet nave\u010der i rano ustajanje ujutro. <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>Ako \u017eelite <strong>maksimalno iskoristiti svoj potencijal<\/strong> i imate priliku odrediti u koje doba dana \u0107ete najbolje obavljati svoje du\u017enosti, poku\u0161ajte otkriti u koju skupinu spadate.<\/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>Zaspite li u 9 nave\u010der gledaju\u0107i televiziju, a ve\u0107 oko 6 ujutro sa zebnjom \u010dekate<\/strong> u kuhinji da se ostatak uku\u0107ana probudi i da zapo\u010dnete dan zajedno? Onda ste o\u010dito <strong>jutarnji tip.<\/strong><\/li>\n\n\n\n<li><strong>U 11 sati nave\u010der jo\u0161 uvijek mo\u017eete rje\u0161avati zahtjevne radne zadatke<\/strong>, a onda barem sat vremena \u010ditate u krevetu, i sve to bez znakova umora? Tada najvjerojatnije pripadate <strong>no\u0107nim pticama.<\/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>Za jutarnje tipove \u0107e jutarnji sati<\/strong> biti vrijeme tijekom kojeg bi trebali poku\u0161ati raditi na najte\u017eim zadacima. Tada \u0107e im se prirodno biti najlak\u0161e koncentrirati. <strong>No\u0107ne ptice \u0107e, prema tome, biti najproduktivnije poslijepodne ili nave\u010der.<\/strong> To potvr\u0111uju i rezultati metaanaliza, prema kojima postoji veza izme\u0111u kronotipa (jeste li no\u0107na ptica ili jutarnji tip) i razine kognitivnih sposobnosti koju imate u odre\u0111eno doba dana, \u0161to tako\u0111er mo\u017ee utjecati na akademske rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poku\u0161ajte saznati u koju kategoriju spadate i <strong>kada se op\u0107enito mo\u017eete bolje koncentrirati.<\/strong> Prilagodite svoju rutinu tome. Primjerice, ako smatrate da je ve\u0107a vjerojatnost da \u0107e vam se spavati nakon ru\u010dka na poslu, planirajte manje zahtjevne aktivnosti nakon jela koje ne zahtijevaju 100 % usredoto\u010denost. Ovo poznavanje samog sebe omogu\u0107uje u\u010dinkovit rad tijekom dana.<\/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.hr\/blog\/wp-content\/uploads\/2021\/11\/iStock-1139897332-1124x749.jpg\" alt=\"11 savjeta koji \u0107e pomo\u0107i pobolj\u0161ati koncentraciju i rije\u0161iti se mo\u017edane magle\" class=\"wp-image-312014\" style=\"width:843px;height:562px\" title=\"11 savjeta koji \u0107e pomo\u0107i pobolj\u0161ati koncentraciju i rije\u0161iti se mo\u017edane magle\" 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_Stvorite_radno_okruzenje_u_kojem_vas_nista_nece_ometati\"><\/span>2. Stvorite radno okru\u017eenje u kojem vas ni\u0161ta ne\u0107e ometati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudi koji imaju kaos na svojim stolovima \u010desto tvrde da im ne smetaju hrpe stvari oko sebe i da ih ne vide kao distrakciju. Ali znanost ka\u017ee druga\u010dije. Istra\u017eivanja potvr\u0111uju da<strong> nered ote\u017eava koncentriranje na pojedina\u010dne zadatke.<\/strong> Zbog toga je oko lako preplavljeno stvarima koje nisu povezane s na\u0161om glavnom zada\u0107om. To stavlja pred na\u0161 mozak jo\u0161 ve\u0107i izazov prilikom odre\u0111ivanja o va\u017enosti razli\u010ditih stvari \u0161to bi mu pomoglo u u\u010dinkovitom izvr\u0161avanju zadataka. <strong>\u010cist radni stol, s druge strane, smanjuje prisutnost ometaju\u0107ih elemenata<\/strong> koji bi vam odvukli pa\u017enju. To vam omogu\u0107uje <strong>da se bolje koncentrirate<\/strong> na odre\u0111eni zadatak i radite mnogo u\u010dinkovitije. <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\">Kako odr\u017eavati radni stol urednim?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Uvijek provedite pet minuta nakon posla tako da po\u010distite sve<\/strong> na svom stolu. Sljede\u0107i dan do\u0107i \u0107ete u \u010dist radni prostor i mo\u017eete zapo\u010deti dan produktivno.<\/li>\n\n\n\n<li><strong>Nabavite mape<\/strong> za arhiviranje va\u017enih dokumenata. Tada \u0107e sve biti uredno slo\u017eeno. Olak\u0161at \u0107e vam snala\u017eenje kada va\u0161 partner ili kolega u dobroj namjeri po\u010disti va\u0161 ured.<\/li>\n\n\n\n<li>Stavite <strong>ko\u0161aru<\/strong> na svoj stol u koju mo\u017eete odmah baciti nepotrebne stvari.<\/li>\n\n\n\n<li>Sve ono na stolu \u0161to niste koristili tjednima&nbsp;sakrijte<strong> u ormar ili bacite.<\/strong> Vjerojatno ne trebate te stvari.<\/li>\n\n\n\n<li><strong>Ne zaboravite redovito \u010distiti i dezinficirati svoj stol,<\/strong> tipkovnicu i svu svoju opremu. To \u0107e smanjiti pra\u0161inu i bakterije.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako redovito \u010distite svoje radno mjesto, vidjet \u0107ete da vam s vremenom to postaje ne\u0161to posve prirodno. Kao bonus, posti\u0107i \u0107ete <strong>ve\u0107u produktivnost i sposobnost koncentracije<\/strong>. Siguran sam da \u0107e va\u0161im kolegama biti drago \u0161to \u0107e vas ponovno vidjeti i \u0161to ne\u0107e gledati va\u0161 nered. Jedina mana je \u0161to se tijekom ku\u0107nog ureda ne\u0107ete mo\u0107i sakriti iza hrpe papira od ostatka obitelji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako se radno mjesto bez nereda \u010dini malo praznim, nabavite <strong>biljku<\/strong> na svom stolu ili polici. Istra\u017eivanja \u010dak potvr\u0111uju da gledanje u <strong>zelenilo mo\u017ee pove\u0107ati produktivnost, koncentraciju i zadovoljstvo na radnom mjestu.<\/strong> Redovito provjetravanje kako bi svje\u017ei zrak u\u0161ao u prostoriju tako\u0111er mo\u017ee pomo\u0107i boljoj koncentraciji. <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.hr\/blog\/wp-content\/uploads\/2021\/11\/iStock-1200643822-1124x749.jpg\" alt=\"Stvorite radno okru\u017eenje u kojem vas ni\u0161ta ne\u0107e ometati\" class=\"wp-image-312028\" style=\"width:843px;height:562px\" title=\"Stvorite radno okru\u017eenje u kojem vas ni\u0161ta ne\u0107e ometati\" 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_Odredite_prioritete_i_izbjegavajte_multitasking\"><\/span>3. Odredite prioritete i izbjegavajte multitasking<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Multitasking, odnosno sposobnost odra\u0111ivanja vi\u0161e zadataka u isto vrijeme,<\/strong> vje\u0161tina je koju bi \u017eeljeli posjedovati svi menad\u017eeri i drugi ljudi koji jednostavno ne uspijevaju napraviti sve \u0161to \u017eele tijekom dana. Ali, je li to doista toliko korisno?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vjerojatno mislite da jest. Mo\u017eete samostalno raditi vi\u0161e stvari u isto vrijeme \u2013 naprimjer, slu\u0161ati podcast dok usisavate ili gledati TV dok jedete. Ali stvar je, <strong>realno, u tome da se niste u mogu\u0107nosti usredoto\u010diti na dvije stvari odjednom.<\/strong> Ili se usredoto\u010dite na TV i jedenje je automatska aktivnost koju ostavljate po strani, ili posve\u0107ujete punu pozornost svojoj hrani. Ali tada vam nedostaju informacije s TV-a. Ovaj multitasking prisiljava mozak da se prebaci s jedne aktivnosti na drugu. Ako to mo\u017eete u\u010diniti brzo, mo\u017eda \u0107ete osje\u0107ati da uspijevate posvetiti punu pozornost objema aktivnostima u isto vrijeme. Na\u017ealost, to nije tako.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pogledajmo sada kako funkcionira ovakav multitasking u okviru na\u0161eg radnog \u017eivota. Pi\u0161ete va\u017ean e-mail poku\u0161avaju\u0107i svoje misli ispraviti kako biste se izrazili onako kako \u017eelite. Do\u0111e vam kolega i po\u010dne vam obja\u0161njavati svoj radni problem koji morate hitno rije\u0161iti. Jeste li jo\u0161 uvijek u mogu\u0107nosti raditi vi\u0161e stvari u isto vrijeme? <strong>Kod zahtjevnijih zadataka mozak se vi\u0161e ne mo\u017ee tako lako prebacivati izme\u0111u radnji,<\/strong> pa ste jednostavno prisiljeni prekinuti pisanje e-maila i posvetiti svoju punu pozornost kolegi. Nakon \u0161to je situacija rije\u0161ena, \u017eelite se vratiti pisanju e-maila, ali smatrate da je va\u0161 <strong>tok misli izgubljen<\/strong>. Stoga morate pro\u010ditati nekoliko posljednjih re\u010denica da biste nastavili u onom smjeru u kojem ste namjeravali. Na kraju, kombiniranje ovih aktivnosti oduzet \u0107e vam vi\u0161e vremena nego da se s njima bavite postupno. <strong>Produktivnost rada tada mo\u017ee pasti i za 40 %.<\/strong> Pazite, to vrijedi i za \u017eene. Rezultati istra\u017eivanja pokazuju da su \u017eene ravnopravne mu\u0161karcima u obavljanju vi\u0161e zadataka. <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>Prije nego \u0161to po\u010dnete raditi nekoliko stvari u isto vrijeme, sjetite se ovog \u010dlanka i bolje je da usporite. Bit \u0107e puno u\u010dinkovitije ako odredite <strong>prioritete<\/strong>, odredite koji zadatak treba najvi\u0161e pa\u017enje i tako usmjerite svoju pozornost. Slobodno obavijestite svoje kolege kako bi znali da vas sada ne ometaju. Na taj \u0107ete na\u010din <strong>raditi u\u010dinkovitije<\/strong> i mo\u017eda \u0107ete prije oti\u0107i ku\u0107i s posla. Poma\u017ee i ako sakrijete telefon u ladicu ili ga odnesete u drugu sobu kod ku\u0107e. Na taj na\u010din ne\u0107ete imati potrebu stalno provjeravati \u0161to ima novo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cinjenica je da<strong> dvjema aktivnostima ne mo\u017eete posvetiti punu pa\u017enju i uvijek morate jednu zanemariti,<\/strong> razmi\u0161ljajte o tome svaki put kad u\u0111ete u auto. Ako nekome trebate poslati hitnu poruku, zaustavite se i pobrinite se za sve \u0161to trebate. Time se izbjegava jedan od naj\u010de\u0161\u0107ih uzroka nesre\u0107a &#8211; kori\u0161tenje telefona tijekom vo\u017enje.<\/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.hr\/blog\/wp-content\/uploads\/2021\/11\/IMG_4856-1124x749.jpeg\" alt=\"Odredite prioritete i izbjegavajte multitasking\" class=\"wp-image-312042\" style=\"width:843px;height:562px\" title=\"Odredite prioritete i izbjegavajte 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_Stvorite_vlastitu_rutinu_prije_posla\"><\/span>4. Stvorite vlastitu rutinu prije posla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do\u0111ete u ured, sjednete za ra\u010dunalo, ali ne mo\u017eete se odmah koncentrirati na posao i radije gledate u prazno? Ako imate problema da se odmah usredoto\u010dite na svoj posao i osje\u0107ate da va\u0161 mozak to jednostavno ne \u017eeli, isprobajte metodu <strong>sastavljanja navika<\/strong>. To je utemeljeno na idejama <strong>Premackovog principa<\/strong>, prema kojem je djelotvorno povezivati aktivnosti kojima se ne \u017eelimo baviti s onima koje volimo. <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>U stvarnom \u017eivotu, to zna\u010di da biste trebali odrediti <strong>pet minuta nakon dolaska u ured kako biste provjerili vijesti na raznim mre\u017eama i zatim krenuli s poslom.<\/strong> Kad biste odmah po\u010deli raditi, mo\u017eda vam se ne bi dalo. Mozak bi osjetio da se sprema te\u0161ka aktivnost, pa bi to radije odgodio. Ali ako ove dvije aktivnosti kombinirate kao ne\u0161to gdje jedno slijedi drugo, <strong>ve\u0107a je vjerojatnost da \u0107ete se u njih uklju\u010diti.<\/strong> Mozak \u0107e se veseliti pregledavanju vijesti na dru\u0161tvenim mre\u017eama. Istodobno \u0107e se naviknuti na \u010dinjenicu da nakon <strong>petominutne<\/strong> zabave odmah slijedi obavljanje posla, pa se u\u010di da se odmah po\u010dne koncentrirati. Tako se ne\u0107e dogoditi da odlo\u017eite telefon i provedete jo\u0161 nekoliko minuta zure\u0107i u prazno. <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_Redovno_radite_pauze\"><\/span>5. Redovno radite pauze<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno nema potrebe obja\u0161njavati da <strong>potpuna koncentracija osam sati zaredom jednostavno nije mogu\u0107a.<\/strong> To je i razlog za\u0161to, primjerice, kontrolori zra\u010dnog prometa tijekom smjene rotiraju izme\u0111u 25 i 120 minuta rada, nakon \u010dega slijedi stanka od 15 do 45 minuta. U svojim rukama imaju tisu\u0107e ljudskih \u017eivota, \u0161to zahtijeva najve\u0107u pa\u017enju. <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>Sli\u010dan model koncentracije i pauze mo\u017eete koristiti u svom \u017eivotu<\/strong>, recimo tijekom ispitnih razdoblja. U tom slu\u010daju \u0107e kra\u0107i blokovi vjerojatno biti u\u010dinkovitiji.<\/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>Za po\u010detak, mo\u017eete isprobati shemu od <strong>dvadeset minuta u\u010denja, a zatim napraviti pauzu od pet minuta.<\/strong><\/li>\n\n\n\n<li><strong>Nakon \u0161est takvih blokova napravite dulju pauzu od trideset minuta,<\/strong> nakon \u010dega slijedi jo\u0161 \u0161est blokova.<\/li>\n\n\n\n<li>Uz ovaj sustav provest \u0107ete ukupno pet i pol sati u u\u010denju i pauzama.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ipak, tijekom blokova u\u010denja vjerojatno \u0107ete se mo\u0107i bolje koncentrirati jer \u0107e<strong> um biti odmoren redovitim pauzama<\/strong>. Realno, tada ste u mogu\u0107nosti svladati istu koli\u010dinu u\u010denja tijekom tog razdoblja kao tijekom osam sati nesustavnog u\u010denja. Ovisno o potrebama, va\u0161im vje\u0161tinama i intenzitetu va\u0161ih aktivnosti, mo\u017eete produ\u017eiti ili skratiti razdoblje koncentracije kako biste <strong>stvorili svoj idealan sustav u\u010denja.<\/strong> [12]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako ne biste morali stalno postavljati alarme koji \u0107e vas obavje\u0161tavati o zavr\u0161etku bloka, koristite aplikaciju <a href=\"https:\/\/www.forestapp.cc\/\" aria-label=\" (opens in a new tab)\">Forest<\/a>. Mo\u017ee pratiti vrijeme i <strong>ne\u0107e dopustiti pristup dru\u0161tvenim mre\u017eama da vas ometa<\/strong>. Pa, ako uspje\u0161no svladate blok u\u010denja, uzgojit \u0107ete stablo u svojoj virtualnoj \u0161umi. To se itekako isplati!<\/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.hr\/blog\/wp-content\/uploads\/2021\/11\/iStock-889206762-1124x749.jpg\" alt=\"Redovito radite pauze\" class=\"wp-image-312056\" style=\"width:843px;height:562px\" title=\"Redovito radite pauze radi bolje koncentracije\" 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_Pobrinite_se_da_dovoljno_spavate\"><\/span>6. Pobrinite se da dovoljno spavate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spavanje poma\u017ee da sve u na\u0161em tijelu dugoro\u010dno funkcionira kako treba. Ako ga se svojevoljno uskra\u0107ujete, budite sigurni da \u0107e to utjecati na vas prije ili kasnije. Zbog sve ve\u0107eg umora i nestabilnosti neurobihevioralne funkcije, <strong>nedostatak sna utje\u010de na kognitivnu brzinu, pa\u017enju, radnu memoriju i druge sposobnosti.<\/strong> Prema mi\u0161ljenju stru\u010dnjaka, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" class=\"ek-link\">nedovoljno sna<\/a>&nbsp;tako\u0111er mo\u017ee uzrokovati stres u vezi zbog ve\u0107e neraspolo\u017eenosti i izazivanja sukoba. To tako\u0111er utje\u010de na va\u0161u sigurnost i ukupnu kvalitetu \u017eivota. [13-15]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste izbjegli ove negativne utjecaje, <strong>neka vam san bude prioritet<\/strong>. Ako ste u mogu\u0107nosti odrediti vrijeme potrebno za posao ili bavljenje sportom, svakako odvojite i <strong>sedam do devet sati svaki dan za neometani san.<\/strong> U spava\u0107oj sobi prozra\u010dite i odr\u017eavajte temperaturu od oko 15-18 stupnjeva. Poku\u0161ajte sobu odr\u017eati u<strong> ti\u0161ini i mraku.<\/strong> Kako biste lak\u0161e zaspali i dobro se naspavali, izbjegavajte te\u0161ke obroke, alkohol, kofein i kasnono\u0107ne treninge. Ako vas zanimaju drugi savjeti za br\u017ee i kvalitetnije spavanje, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san.<\/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_Prehrana\"><\/span>7. Prehrana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sjetite se kako se osje\u0107ate kada pojedete neki te\u017eak obrok u podne. Jeste li se u stanju pravilno koncentrirati ili je ve\u0107a vjerojatnost da \u0107e vas<strong> privu\u0107i odlazak u krevet na drijemanje nakon ru\u010dka?<\/strong> Pretpostavljam da je potonja opcija ispravna. Premasni obroci, velike porcije, hrana s visokim udjelom ugljikohidrata ili brza hrana mogu biti ubojice produktivnosti. <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>Kako biste izbjegli<a href=\"https:\/\/gymbeam.hr\/blog\/zasto-se-osjecate-umorno-nakon-jela-i-kako-to-izbjeci\/\" class=\"ek-link\"> umor nakon obroka<\/a>, pazite da va\u0161i obroci ne <strong>ne sadr\u017ee previ\u0161e masti.<\/strong> Usredoto\u010dite se vi\u0161e na nemasne <a aria-label=\"zdroje b\u00edlkovin (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">izvore proteina<\/a>&nbsp;(kao \u0161to su manje masne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ribe<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">pile\u0107e<\/a> i pure\u0107e <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/suho-meso\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">meso<\/a>), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tjestenina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kompleksni ugljikohidrati<\/a> (kao \u0161to su tjestenina od cjelovitih \u017eitarica, kus-kus, kvinoja) i ne zaboravite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vo\u0107e<\/a> i povr\u0107e. Umjesto da se tri puta dnevno prejedate dok se ne raspuknete, poku\u0161ajte svoje obroke podijeliti na <strong>(5-8) manjih porcija.<\/strong> Va\u0161e tijelo \u0107e ih lak\u0161e probaviti, a vi \u0107ete se mo\u0107i bolje koncentrirati. <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>Za maksimalnu koncentraciju mo\u017eete poku\u0161ati uklju\u010diti <strong>borovnice<\/strong> u svoju prehranu. Bogate su korisnim antocijanima koji poti\u010du mo\u017edanu aktivnost. Optimalna porcija je otprilike <strong>60 \u2013 120 g&nbsp;<a href=\"https:\/\/gymbeam.hr\/liofilizirane-borovnice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">borovnica<\/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><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pijenje dovoljno vode <\/a>je tako\u0111er ne\u0161to \u0161to se podrazumijeva. Svaki dan trebate piti otprilike <strong>30-45 ml teku\u0107ine po kilogramu tjelesne te\u017eine.<\/strong> Kod u\u010destalih treninga ili na vru\u0107ini, potreba mo\u017ee biti jo\u0161 ve\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vi\u0161e savjeta o zdravoj prehrani pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to je zdrava prehrana i kako nau\u010diti zdravo jesti?<\/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.hr\/blog\/wp-content\/uploads\/2021\/11\/image00002-1-2-1124x749.jpeg\" alt=\"Prehrana za bolju koncentraciju\" class=\"wp-image-312070\" style=\"width:843px;height:562px\" title=\"Zdrava prehrana za bolju koncentraciju\" 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_Vjezba\"><\/span>8. Vje\u017eba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne bavite se sportom jer ste stalno zauzeti na poslu? Mo\u017eda \u0107e vas iznenaditi da su ove dvije razli\u010dite aktivnosti prili\u010dno usko povezane. Zapravo, znanstveno je potvr\u0111eno da <strong>sporta\u0161i imaju razvijeniji dio mozga<\/strong> koji je odgovoran za npr. koncentraciju, pam\u0107enje, razmi\u0161ljanje i dono\u0161enje odluka. Osim toga, mo\u017ee pomo\u0107i u <strong>smanjenju stresa i tjeskobe<\/strong>. To \u0107e se svidjeti studentima prije ispita i svima ostalima koji su pred nekim va\u017enim doga\u0111ajem koji zahtijeva maksimalnu koncentraciju. <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>Samo 150 minuta hodanja tjedno mo\u017ee biti dovoljno za pobolj\u0161anje koncentracije. To je aktivnost koju gotovo svatko mo\u017ee poduzeti. \u0160to ka\u017eete na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"v\u00edkendov\u00fd v\u00fdlet po hor\u00e1ch? (opens in a new tab)\">izlet za vikend u planine?<\/a> Ako ne volite planinarenje, razmislite o <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>treningu snage<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tr\u010danju<\/strong><\/a><strong> ili <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vo\u017enji bicikla<\/strong><\/a><strong>.<\/strong> Razbistrit \u0107ete glavu, pokrenuti krv u tijelu, a onda \u0107e mo\u017eda i druge aktivnosti ispasti bolje.<\/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_Poboljsajte_koncentraciju_i_usredotocenost\"><\/span>9. Pobolj\u0161ajte koncentraciju i usredoto\u010denost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kognitivni trening<\/strong> izvrstan je na\u010din da poku\u0161ate pobolj\u0161ati svoju koncentraciju, pam\u0107enje ili sposobnost rje\u0161avanja problema i dono\u0161enja odluka. \u010cesto je i zabavan. Zapravo, mo\u017eete trenirati svoj um pomo\u0107u <strong>sudoku, kri\u017ealjke, \u0161aha, zagonetke ili ra\u010dunalne igre usmjerene na pam\u0107enje i strategiju<\/strong>. Rezultati jedne studije pokazuju da petnaestominutni trening pet dana u tjednu mo\u017ee zna\u010dajno pobolj\u0161ati kognitivne vje\u0161tine. No, treba spomenuti da je istra\u017eivanje provedeno s osobama koje su bile uklju\u010dene u neke programe kognitivnog treninga. <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>Neki se istra\u017eiva\u010di ne sla\u017eu s tim zaklju\u010dcima, pa stoga ne postoji potpuni konsenzus u ovom podru\u010dju. Razli\u010dita mi\u0161ljenja mogu biti povezana i s \u010dinjenicom da svako istra\u017eivanje koristi razli\u010ditu metodu kognitivnog treninga. \u0160tovi\u0161e, <strong>svaka osoba ima razli\u010dite potrebe i sposobnosti, \u0161to zna\u010di da razli\u010dito reagiraju i na sam kognitivni trening.<\/strong> To se moglo odraziti na rezultate istra\u017eivanja. <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>Osim \u0161to utje\u010de na va\u0161e trenutne sposobnosti, kognitivni trening mo\u017ee pomo\u0107i <strong>odgoditi pad kognitivnih vje\u0161tina uzrokovan starenjem.<\/strong> To bi moglo omogu\u0107iti starijim osobama da donose bolje odluke, br\u017ee reagiraju i dulje zadr\u017eavaju informacije. Osim toga, mogao bi smanjiti i rizik od razvoja demencije. <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>Osim gore navedenih aktivnosti za razvoj kognitivnih vje\u0161tina, mo\u017eete isprobati i <strong>mindfulness trening.<\/strong> Njegova velika prednost je \u0161to se mo\u017ee raditi prakti\u010dki bilo gdje i bilo kada. Ne trebaju vam ni stvari za to. Kako radi? Princip je prili\u010dno jednostavan. Va\u0161 \u0107e cilj biti da se <strong>\u0161to vi\u0161e usredoto\u010dite na zadanu aktivnost kojom se bavite<\/strong>, koja god ona bila.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako perete su\u0111e, osjetite protok vode, materijal i te\u017einu tanjuri\u0107a. Usredoto\u010dite se na svaki predmet koji perete. Sli\u010dno, poku\u0161ajte posvetiti maksimalnu pa\u017enju drugim aktivnostima poput prehrane, sporta i sli\u010dno. <strong>Nema multitaskinga, samo maksimalna koncentracija, aktivnost po aktivnost.<\/strong> Mo\u017eda \u0107e vam to u po\u010detku predstavljati izazov. Siguran sam da ima trenutaka kada vam um jednostavno prebaci na druge misli. To je normalno. Nakon \u0161to toga postanete svjesni, po\u010dnite se <strong>ponovno u potpunosti usredoto\u010divati na svoju trenutnu aktivnost.<\/strong> Vidjet \u0107ete da \u0107e vam s vremenom biti puno lak\u0161e posvetiti svu pa\u017enju jednoj aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate kakvu \u0107ete imati korist od toga, naravno da imam odgovor za vas. Rezultati istra\u017eivanja pokazuju da se ova vje\u0161tina koju <strong>vje\u017ebate tijekom uobi\u010dajenih svakodnevnih aktivnosti<\/strong> potom mo\u017ee prenijeti na zahtjevnija podru\u010dja. Primjerice, tijekom studija ili slo\u017eenijih poslova bit \u0107e vam puno lak\u0161e <strong>koncentrirati se i dulje zadr\u017eati pa\u017enju.<\/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.hr\/blog\/wp-content\/uploads\/2021\/11\/iStock-1128190417-1-1124x749.jpg\" alt=\"Pobolj\u0161ajte svoju koncentraciju\" class=\"wp-image-312209\" style=\"width:843px;height:562px\" title=\"Pobolj\u0161ajte svoju koncentraciju\" 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_Nootropici\"><\/span>10. Nootropici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/nootropici-i-stimulansi-za-mozak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nootropici<\/strong><\/a> su tvari sposobne aktivirati vi\u0161e integrativne mo\u017edane mehanizme. Oni mogu <strong>pobolj\u0161ati raspolo\u017eenje, funkciju mozga, konceptualni proces i tako\u0111er pove\u0107ati budnost.<\/strong> Neki nootropici tako\u0111er <strong>mogu pove\u0107ati koli\u010dinu energije koja se osje\u0107a i smanjiti umor<\/strong>, \u0161to je korisno ne samo kod u\u010denja za va\u017ean test, ve\u0107 i tijekom zahtjevnih radnih dana. To u kona\u010dnici mo\u017ee imati pozitivan u\u010dinak na sve aktivnosti va\u0161eg svakodnevnog \u017eivota. Promotrimo pobli\u017ee najpoznatije nootropike.<span 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><a href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofein<\/strong><\/a> je jedan od <strong>najpopularnijih stimulansa<\/strong> na svijetu. Blokira adenozinske receptore u mozgu, <strong>odga\u0111aju\u0107i san<\/strong>. Osim toga, mo\u017ee pomo\u0107i pove\u0107ati budnost, raspon pa\u017enje i tako\u0111er ubrzati reakcije. Pojedina\u010dna doza ne smije prelaziti <strong>200 mg.<\/strong> Istodobno, osoba ne smije uzimati vi\u0161e <strong>od 3 do 6 mg\/kg<\/strong> dnevno. Prema EFSA-i (European Food Safety Authority), dugotrajna sigurna doza od <strong>400 mg kofeina dnevno<\/strong> sigurna je za odraslu osobu od 70 kg. <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-teanin<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/l-theanine-gymbeam.html\" target=\"_blank\" aria-label=\"L (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">L<\/a><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/l-theanine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>&#8211;<\/strong><\/a><strong><a aria-label=\"teanin (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/l-theanine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">teanin<\/a><\/strong> je u\u010dinkovit s kofeinom, jer<strong> djeluju sinergisti\u010dki.<\/strong> Mo\u017ee ubla\u017eiti brzi po\u010detak djelovanja kofeina, \u0161to mo\u017ee biti neugodno za osjetljive ljude. Osim toga, djeluje <strong>umiruju\u0107e i opu\u0161taju\u0107e<\/strong>, pa mo\u017ee pomo\u0107i u smanjenju stresa i tjeskobe. L-teanin se obi\u010dno uzima zajedno s kofeinom u dozi od <strong>100 &#8211; 200 mg<\/strong>. Idealan omjer je 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.hr\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rhodiola rosea<\/strong><\/a> je adaptogen. Rije\u010d je o biljci poznatoj po svojoj sposobnosti smanjenja umora. Zahvaljuju\u0107i tome, imat \u0107ete osje\u0107aj popravljenog raspolo\u017eenja. Osim toga, mo\u017ee se o\u010dekivati i pobolj\u0161anje <strong>kognitivne funkcije.<\/strong> Odaberite suplemente koji sadr\u017ee 3 % rosavina i 1 % salidrozida. Studije obi\u010dno rade s dozama od <strong>50 &#8211; 600 mg dnevno<\/strong>. Ne biste trebali prelaziti <strong>680 mg dnevno. <\/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. Ginseng <em>(Panax ginseng)<\/em><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/ginseng-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ginseng<\/strong><\/a> je biljka koja se koristi <strong>za pobolj\u0161anje raspolo\u017eenja, imuniteta i kognitivnih sposobnosti.<\/strong> Prema rezultatima studija, <strong>doza od 400 mg<\/strong> trebala bi biti optimalna za <strong>promicanje kognitivne funkcije<\/strong> kao \u0161to je koncentracija. <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. Acetil-L-karnitin<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/l-karnitin\" target=\"_blank\" aria-label=\"Acetil-L-karnitin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Acetil-L-karnitin<\/a><\/strong> je oblik karnitina koji se prirodno nalazi u tjelesnim stanicama. Budu\u0107i da je <strong>nootropik,<\/strong> povezan je s mogu\u0107im pobolj\u0161anjima koncentracije i psiholo\u0161ke izvedbe. Nije iznena\u0111uju\u0107e. Zapravo, karnitin op\u0107enito poti\u010de proizvodnju energije u stanicama, dok u obliku acetil-L-karnitina lak\u0161e prodire u krvno-mo\u017edanu barijeru, gdje ga mo\u017edane stanice mogu koristiti za u\u010dinkovitiji energetski metabolizam. Optimalna doza acetil-L-karnitina kre\u0107e se <strong>od 630 do 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. Kreatin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin<\/strong><\/a> je &#8220;gorivo&#8221; za neurone i druge stanice u tijelu. Pru\u017ea <strong>energiju za fizi\u010dku izvedbu.<\/strong> Me\u0111utim, rezultati studija pokazuju da bi pojedinci koji \u017eele promicati <strong>kognitivne funkcije i smanjiti mentalni umor<\/strong> tako\u0111er mogli imati koristi od njegovog unosa. Za osobe kojima nedostaje kreatin, njegova suplementacija pomogla je pobolj\u0161ati radnu memoriju. Preporu\u010dena dugotrajna doza je <strong>3 &#8211; 5g dnevno<\/strong>. Nema potrebe za pauzama tijekom uzimanja. <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. Kolin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/kolin-bitartrat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolin<\/strong><\/a> se prirodno nalazi u tijelu i \u010dini bitan dio stani\u010dnih membrana. Va\u017ean je za <strong>sintezu acetilkolina,<\/strong> bez kojeg \u017eiv\u010dani sustav ne bi mogao pravilno funkcionirati. Budu\u0107i da je acetilkolin <strong>neurotransmiter<\/strong>, utje\u010de i na pa\u017enju, formiranje pam\u0107enja i odr\u017eavanje svijesti. Stoga je pogodan za ljude koji \u017eele <strong>podr\u017eati te sposobnosti.<\/strong> Ovisno o vrsti kolina i dodatku, obi\u010dno se preporu\u010duje doza od <strong>250 &#8211; 500 mg jednom dnevno<\/strong>. Neke studije, me\u0111utim, rade s \u010detiri puta ve\u0107om koli\u010dinom. <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. Bakopa<\/h3>\n\n\n\n<p><strong>Bakopa<\/strong> je biljka koja se <strong>dugo koristi za pobolj\u0161anje pam\u0107enja i drugih kognitivnih vje\u0161tina.<\/strong> Istra\u017eivanja pokazuju da ima <strong>zna\u010dajan u\u010dinak na radnu memoriju.<\/strong> Mo\u017ee vam pomo\u0107i da bolje razumijete odre\u0111ene veze i zadr\u017eite ih u glavi. Bakopa je dostupna u obliku dodataka prehrani. Ako sadr\u017ei 55 % bakozida, uzmite 300 mg da biste dobili <strong>150 mg bakozida<\/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>Me\u0111utim, to nisu jedine tvari koje mogu potaknuti kognitivne funkcije. Primjerice, u\u010dinkoviti mogu biti i neki <a aria-label=\"adaptogeny (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">adaptogeni<\/a>, kao \u0161to je <a href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ashwagandha<\/strong><\/a><strong>, ili <\/strong><a href=\"https:\/\/gymbeam.hr\/bio-kompleks-gljiva-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ljekovite gljive<\/strong><\/a>. Saznajte vi\u0161e o njima u na\u0161em zasebnom \u010dlanku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/koji-su-ucinci-reishija-bukovaca-i-drugih-ljekovitih-gljiva\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kakvi su u\u010dinci reishija, bukova\u010da i drugih ljekovitih gljiva?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete probati uobi\u010dajenu hranu. \u0160to ka\u017eete na<strong> tamnu \u010dokoladu? Izvrstan je izvor flavonoida<\/strong>, te osim toga mo\u017ee potaknuti i pa\u017enju, pam\u0107enje i pobolj\u0161ati kognitivno razmi\u0161ljanje. <strong>Kompleks nootropika<\/strong> <a href=\"https:\/\/gymbeam.hr\/fuebrain-gymbeam.html\" target=\"_blank\" aria-label=\"FueBrain  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>FueBrain<\/strong> <\/a>tako\u0111er mo\u017ee biti izvrstan izbor za promicanje produktivnosti, sportskih i mentalnih performansi te pove\u0107anje razine energije i fokusa. <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>Ako vas zanimaju nootropici i \u017eelite saznati vi\u0161e o njima, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/nootropici-za-poboljsavanje-mozdanih-i-memorijskih-funkcija-za-koje-morate-znati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nootropici za pobolj\u0161anje mo\u017edane funkcije i pam\u0107enja.<\/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.hr\/blog\/wp-content\/uploads\/2021\/11\/IMG_7227-25-1124x751.jpeg\" alt=\"Nootropici za bolju usredoto\u010denost\" class=\"wp-image-312098\" style=\"width:843px;height:563px\" title=\"Nootropici za podr\u0161ku koncentraciji\" 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_Posavjetujte_se_s_lijecnikom\"><\/span>11. Posavjetujte se s lije\u010dnikom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U nekim slu\u010dajevima, me\u0111utim, mo\u017ee se dogoditi da, unato\u010d svim naporima za maksimalnu koncentraciju, to jednostavno nije mogu\u0107e posti\u0107i. Ako se osje\u0107ate kao da ste ve\u0107 isprobali sve vrste metoda, ali se jo\u0161 uvijek ne mo\u017eete koncentrirati, mo\u017eda je vrijeme da <strong>potra\u017eite savjet stru\u010dnjaka<\/strong>. Naprimjer, lije\u010dnik mo\u017ee isklju\u010diti <strong>poreme\u0107aj pa\u017enje<\/strong> <strong>(ADD)<\/strong> od kojeg pati 3 &#8211; 6 % odrasle populacije. Oni vam tako\u0111er mogu re\u0107i \u0161to mo\u017eete u\u010diniti u vezi s va\u0161im problemom, stoga se nemojte bojati zatra\u017eiti pomo\u0107.<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=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to vidite, postoji bezbroj \u010dimbenika koji utje\u010du na na\u0161u pa\u017enju. No, postoji i mnogo na\u010dina <strong>za pobolj\u0161anje&nbsp;koncentracije i usredoto\u010denosti.<\/strong> Mo\u017eete po\u010deti tako \u0161to \u0107ete se usredoto\u010diti na kvalitetnu hranu, vje\u017ebanje i <strong>spavanje <\/strong>otprilike <strong>osam sati<\/strong> svake no\u0107i. Po\u0161tujte potrebe svog tijela, stvorite idealno mjesto gdje vas ni\u0161ta ne\u0107e ometati i ne zaboravite na <strong>redovite pauze<\/strong>. Ako \u017eelite vje\u017ebati kognitivne vje\u0161tine, rje\u0161avajte kri\u017ealjke i igrajte igre usmjerene na pam\u0107enje, pa\u017enju ili strategiju. Na kraju, ali ne i najmanje va\u017eno, poku\u0161ajte s <strong>nootropicima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li me\u0111u prijateljima nekoga tko se ne mo\u017ee koncentrirati? Podijelite ovaj \u010dlanak s njima. Mo\u017eda im mo\u017eete pomo\u0107i da rije\u0161e ovaj problem.<\/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>Ne mo\u017eete se koncentrirati? U dana\u0161njem \u010dlanku donosimo vam savjete kako pobolj\u0161ati koncentraciju i time pove\u0107ati svoju produktivnost. Prestanite s gubljenjem vremena.<\/p>\n","protected":false},"author":100,"featured_media":312132,"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":[135],"tags":[6500,6848,7352],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-316801","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dodaci-prehrani-hr","9":"tag-mentalne-performanse-hr","10":"tag-prehrana-hr","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>Kako pobolj\u0161ati koncentraciju i ostati usredoto\u010den na poslu i tijekom u\u010denja? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako pobolj\u0161ati koncentraciju? 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