{"id":350469,"date":"2022-04-01T09:08:57","date_gmt":"2022-04-01T07:08:57","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=350469"},"modified":"2024-05-28T11:57:38","modified_gmt":"2024-05-28T09:57:38","slug":"cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/","title":{"rendered":"Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi puterea de concentrare \u0219i s\u0103 v\u0103 concentra\u021bi la serviciu \u0219i \u00een timp ce studia\u021bi"},"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.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/#11_sfaturi_pentru_o_putere_de_concentrare_mai_buna_si_eliminarea_cetii_de_pe_creier\" title=\"11 sfaturi pentru o putere de concentrare mai bun\u0103 \u0219i eliminarea ce\u021bii de pe creier.\">11 sfaturi pentru o putere de concentrare mai bun\u0103 \u0219i eliminarea ce\u021bii de pe creier.<\/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.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/#1_Respectati_o_rutina\" title=\"1. Respecta\u021bi o rutin\u0103\">1. Respecta\u021bi o rutin\u0103<\/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.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/#2_Creati_un_mediu_de_lucru_unde_sa_nu_va_distraga_nimic\" title=\"2. Crea\u021bi un mediu de lucru unde s\u0103 nu v\u0103 distrag\u0103 nimic\">2. Crea\u021bi un mediu de lucru unde s\u0103 nu v\u0103 distrag\u0103 nimic<\/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.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/#3_Prioritizati_si_evitati_multitasking-ul\" title=\"3. Prioritiza\u021bi \u0219i evita\u021bi multitasking-ul\">3. Prioritiza\u021bi \u0219i evita\u021bi multitasking-ul<\/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.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/#4_Creati-va_propria_rutina_inainte_de_lucru\" title=\"4. Crea\u021bi-v\u0103 propria rutin\u0103 \u00eenainte de lucru\">4. Crea\u021bi-v\u0103 propria rutin\u0103 \u00eenainte de lucru<\/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.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/#5_Luati_pauze_regulate\" title=\"5. Lua\u021bi pauze regulate\">5. Lua\u021bi pauze regulate<\/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.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/#6_Asigurati-va_ca_dormiti_suficient\" title=\"6. Asigura\u021bi-v\u0103 c\u0103 dormi\u021bi suficient\">6. Asigura\u021bi-v\u0103 c\u0103 dormi\u021bi suficient<\/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.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/#7_Dieta\" title=\"7. Dieta\">7. Dieta<\/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.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/#8_Miscarea\" title=\"8. Mi\u0219carea\">8. Mi\u0219carea<\/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.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/#9_Imbunatati-va_puterea_de_concentrare\" title=\"9. \u00cembun\u0103t\u0103\u021bi-v\u0103 puterea de concentrare\">9. \u00cembun\u0103t\u0103\u021bi-v\u0103 puterea de concentrare<\/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.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/#10_Nootropice\" title=\"10. Nootropice\">10. Nootropice<\/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.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/#11_Consultati_un_medic\" title=\"11. Consulta\u021bi un medic\">11. Consulta\u021bi un medic<\/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.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dac\u0103 sunte\u021bi studen\u021bi, probabil c\u0103 v-a\u021bi f\u0103cut deja un plan mare de studiu pentru o zi. Din p\u0103cate, realitatea este cu totul alta. Deschide\u021bi un manual, citi\u021bi prima propozi\u021bie \u0219i de acolo lucrurile se schimb\u0103 radical. \u00cen loc ca mintea s\u0103 perceap\u0103 subiectul, <strong>g\u00e2ndurile pleac\u0103 \u00een cu totul alt\u0103 direc\u021bie.<\/strong> \u00cen cel mai scurt timp, v\u0103 aduce\u021bi aminte de vacan\u021bele de var\u0103, v\u0103 g\u00e2ndi\u021bi la weekenduri sau \u00eencepe\u021bi s\u0103 face\u021bi un nou plan de antrenament. \u0218i \u00een cel mai scurt timp planurile m\u0103re\u021be de studiu se vor pr\u0103bu\u0219i ca un castel de c\u0103r\u021bi de joc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iar dac\u0103 sunte\u021bi adul\u021bi, s-ar putea s\u0103 v\u0103 confrunta\u021bi deseori cu aceast\u0103 problem\u0103 atunci c\u00e2nd trebuie s\u0103 v\u0103 concentra\u021bi asupra unui proiect important sau s\u0103 preg\u0103ti\u021bi o prezentare pentru serviciu. Din p\u0103cate, mintea se g\u00e2nde\u0219te la planificarea unui meniu de familie, la cump\u0103r\u0103turi sau pur \u0219i simplu <strong>\u00eencepe\u021bi s\u0103 face\u021bi cur\u0103\u021benie pentru c\u0103 efectiv nu v\u0103 pute\u021bi concentra.<\/strong> Creierul pur \u0219i simplu nu coopereaz\u0103 uneori \u0219i, \u00een loc s\u0103 v\u0103 concentra\u021bi, este mult mai u\u0219or s\u0103 privi\u021bi \u00een gol \u00een spa\u021biu. Cu toate acestea, acest lucru v\u0103 priveaz\u0103 de minute valoroase pe care le-a\u021bi putea petrece mult mai eficient. Prin urmare, \u00een articolul de ast\u0103zi, v\u0103 vom prezenta c\u00e2teva sfaturi care o s\u0103 v\u0103 ajute s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi puterea de concentrare \u0219i, astfel, productivitatea general\u0103.<\/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_sfaturi_pentru_o_putere_de_concentrare_mai_buna_si_eliminarea_cetii_de_pe_creier\"><\/span>11 sfaturi pentru o putere de concentrare mai bun\u0103 \u0219i eliminarea ce\u021bii de pe creier.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Senza\u021bia de oboseal\u0103, somnolen\u021ba \u0219i lipsa de concentrare vin deseori sub denumirea de cea\u021b\u0103 pe creier.  Iat\u0103 11 sfaturi care s\u0103 v\u0103 ajute s\u0103 sc\u0103pa\u021bi de ea. <\/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_Respectati_o_rutina\"><\/span>1. Respecta\u021bi o rutin\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S-ar putea s\u0103 fi auzit de faptul c\u0103 oamenii se \u00eempart \u00een <strong>p\u0103s\u0103ri de noapte \u0219i p\u0103s\u0103ri de zi<\/strong>, \u00een func\u021bie de cum v\u0103 trezi\u021bi, diminea\u021ba devreme sau mai t\u00e2rziu. O astfel de rutin\u0103 depinde \u00eentr-o oarecare m\u0103sur\u0103 de gene. Un rol \u00eel joac\u0103 \u0219i via\u021ba social\u0103, obliga\u021biile de la locul&nbsp; de munc\u0103 \u0219i al\u021bi factori care oblig\u0103 oamenii s\u0103 se adapteze la o anumit\u0103 rutin\u0103. <strong>Cu toate acestea, cu c\u00e2t \u00eemb\u0103tr\u00e2nim, cu at\u00e2t avem tendin\u021ba de a gravita spre genul matinal.<\/strong> Asta implic\u0103 adormitul mai devreme seara \u0219i trezitul diminea\u021ba devreme.<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>Dac\u0103 dori\u021bi<strong> s\u0103 v\u0103 maximiza\u021bi poten\u021bialul<\/strong> \u0219i ave\u021bi ocazia s\u0103 v\u0103 stabili\u021bi la ce or\u0103 din zi v\u0103 ve\u021bi ocupa cel mai bine de \u00eendatoririle pe care le ave\u021bi, \u00eencerca\u021bi s\u0103 descoperi\u021bi din ce grup face\u021bi parte.<\/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>Adormi\u021bi la 9 p.m. \u00een timp ce v\u0103 uita\u021bi la televizor, iar la ora 6 a.m. a\u0219tepta\u021bi cu ner\u0103bdare \u00een buc\u0103t\u0103rie<\/strong> ca restul familiei s\u0103 se trezeasc\u0103 \u0219i s\u0103 \u00eencepe\u021bi ziua \u00eempreun\u0103? Atunci cu siguran\u021b\u0103 sunte\u021bi <strong>pas\u0103re de zi<\/strong>.<\/li>\n\n\n\n<li><strong>La ora 11 p.m. \u00eenc\u0103 pute\u021bi rezolva sarcini solicitante,<\/strong> iar apoi citi\u021bi \u00een pat cel pu\u021bin o or\u0103, totul f\u0103r\u0103 s\u0103 da\u021bi semne de oboseal\u0103? Atunci, cel mai probabil, face\u021bi parte din grupul <strong>p\u0103s\u0103rilor de noapte.<\/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>Pentru p\u0103s\u0103rile de zi, orele dimine\u021bii<\/strong> sunt ideale pentru a rezolva cele mai dificile sarcini, fiind partea de zi \u00een care se concentreaz\u0103 cel mai bine. <strong>P\u0103s\u0103rile de noapte sunt cel mai productive dup\u0103-amiaza sau seara<\/strong>. Acest lucru este confirmat de rezultatele meta-analizelor, conform c\u0103rora exist\u0103 o leg\u0103tur\u0103 \u00eentre cronotip (fie c\u0103 sunte\u021bi pas\u0103re de noapte sau de zi) \u0219i de nivelul de abilit\u0103\u021bi cognitive de care da\u021bi dovad\u0103 la un anumit moment al zilei, care de asemenea poate influen\u021ba rezultatele academice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cencearca\u021bi s\u0103 descoperi\u021bi din ce categorie face\u021bi parte \u0219i <strong>c\u00e2nd v\u0103 pute\u021bi concentra mai bine <\/strong>\u0219i ajusta\u021bi-v\u0103 rutina \u00een func\u021bie de asta. De exemplu, dac\u0103&nbsp; este mai probabil s\u0103 v\u0103 ia somnul la pr\u00e2nz la serviciu, planifica\u021bi activit\u0103\u021bi mai pu\u021bin solicitante dup\u0103 mas\u0103, care nu necesit\u0103 concentrare 100%. Aceast\u0103 autocunoa\u0219tere v\u0103 permite s\u0103 lucra\u021bi eficient pe tot parcursul zilei.<\/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 sfaturi pentru o putere de concentrare mai bun\u0103 \u0219i eliminarea ce\u021bii de pe creier\" class=\"wp-image-312014\" style=\"width:843px;height:562px\" title=\"11 sfaturi pentru o putere de concentrare mai bun\u0103 \u0219i eliminarea ce\u021bii de pe creier\" 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_Creati_un_mediu_de_lucru_unde_sa_nu_va_distraga_nimic\"><\/span>2. Crea\u021bi un mediu de lucru unde s\u0103 nu v\u0103 distrag\u0103 nimic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cei care au mereu birourile dezordonate sus\u021bin deseori c\u0103 nu \u00eei deranjeaz\u0103 toate lucrurile din jurul lor \u0219i nu le v\u0103d ca pe o distragere a aten\u021biei. Dar \u0219tiin\u021ba spune altceva. Cercet\u0103rile confirm\u0103 c\u0103 <strong>dezordinea face mai dificil\u0103 puterea de concentrare asupra sarcinilor individuale<\/strong>. Din aceast\u0103 cauz\u0103, privirea este u\u0219or cople\u0219it\u0103 de lucruri care nu au leg\u0103tur\u0103 cu sarcina principal\u0103. Face mai dificil pentru creier s\u0103 acorde importan\u021b\u0103 anumitor lucruri \u0219i, astfel, s\u0103 ajute la \u00eendeplinirea sarcinilor \u00een mod eficient. <strong>Un birou de lucru curat, pe de alt\u0103 parte, reduce prezen\u021ba elementelor care v\u0103 distrag aten\u021bia.<\/strong> Acest lucru v\u0103 va ajuta s\u0103 v\u0103 concentra\u021bi mai bine la o anumit\u0103 sarcin\u0103 \u0219i s\u0103 lucra\u021bi mult mai eficient. <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\">Cum s\u0103 v\u0103 men\u021bine\u021bi biroul organizat?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aloca\u021bi zilnic cinci minute dup\u0103 programul de lucru pentru a face ordine pe birou.&nbsp;<\/strong>A doua zi ve\u021bi reveni la un birou curat \u0219i v\u0103 pute\u021bi \u00eencepe ziua \u00een mod productiv.<\/li>\n\n\n\n<li><strong>\u00cendosaria\u021bi&nbsp;<\/strong>documentele importante. Astfel, totul va fi pus \u00een ordine \u0219i v\u0103 va fi mai u\u0219or s\u0103 c\u0103uta\u021bi ceva atunci c\u00e2nd colegul las\u0103 totul \u00een ordine.<\/li>\n\n\n\n<li><strong>\u021aine\u021bi un co\u0219 \u00een birou <\/strong>\u00een care s\u0103 arunca\u021bi imediat lucrurile de care nu ave\u021bi nevoie.<\/li>\n\n\n\n<li><strong>\u021aine\u021bi \u00eentr-un sertar sau arunca\u021bi imediat<\/strong> lucrurile pe care nu le-a\u021bi folosit de o s\u0103pt\u0103m\u00e2n\u0103. E posibil s\u0103 nu ave\u021bi nevoie de ele.<\/li>\n\n\n\n<li><strong>Nu uita\u021bi s\u0103 v\u0103 cur\u0103\u021ba\u021bi \u0219i s\u0103 dezinfecta\u021bi biroul,&nbsp;<\/strong>tastatura \u0219i toate dispozitivele \u00een mod regulat. Astfel, ve\u021bi reduce praful \u0219i bacteriile.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 face\u021bi ordine \u00een mod regulat la locul de munc\u0103, cu timpul va deveni o obi\u0219nuin\u021b\u0103. \u0218i drept bonus, ve\u021bi fi mai <strong>productivi \u0219i v\u0103 ve\u021bi concentra mai bine.&nbsp;<\/strong>Cu siguran\u021b\u0103 colegii se vor bucura s\u0103 v\u0103 vad\u0103 pe voi \u0219i nu dezordinea din jurul vostru. Singurul dezavantaj este c\u0103 nu v\u0103 ve\u021bi mai putea ascunde ascunde de familie dup\u0103 gr\u0103mada de h\u00e2rtii atunci c\u00e2nd lucra\u021bi de acas\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iar dac\u0103 un loc de munc\u0103 prea ordonat pare pu\u021bin cam pustiu, pune\u021bi <strong>o plant\u0103 <\/strong>pe birou sau pe etajer\u0103. Cercet\u0103rile confirm\u0103 faptul c\u0103&nbsp;<strong>plantele cresc productivitatea, puterea de concentrare \u0219i satisfac\u021bia la locul de munc\u0103<\/strong> . \u0218i aerisirea regulat\u0103 pentru aerul proasp\u0103t din \u00eenc\u0103pere v\u0103 poate ajuta s\u0103 ave\u021bi o putere de concentrare mai bun\u0103.&nbsp; <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=\"Crea\u021bi un mediu de lucru unde nimic s\u0103 nu v\u0103 distrag\u0103 aten\u021bia.\" class=\"wp-image-312028\" style=\"width:843px;height:562px\" title=\"Crea\u021bi un mediu de lucru unde nimic s\u0103 nu v\u0103 distrag\u0103 aten\u021bia.\" 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_Prioritizati_si_evitati_multitasking-ul\"><\/span>3. Prioritiza\u021bi \u0219i evita\u021bi multitasking-ul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Multitaskingul, sau capacitatea de a lucra la mai multe sarcini \u00een acela\u0219i timp, <\/strong>este o capacitate pe care to\u021bi managerii \u0219i angaja\u021bii \u0219i-ar dori-o. Dar este oare at\u00e2t de benefic?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probabil c\u0103 v\u0103 g\u00e2ndi\u021bi c\u0103 este. Pute\u021bi face mai multe lucruri pe cont propriu \u00een acela\u0219i timp &#8211; cum ar fi s\u0103 asculta\u021bi un podcast \u00een timp ce aspira\u021bi sau s\u0103 v\u0103 uita\u021bi la televizor \u00een timp ce m\u00e2nca\u021bi. <strong>\u00cens\u0103 realistic vorbind, nu v\u0103 pute\u021bi concentra pe dou\u0103 lucruri deodat\u0103.<\/strong> Fie v\u0103 concentra\u021bi la televizor, iar m\u00e2ncatul este o activitate automat\u0103 care se afl\u0103 pe plan secund, fie acorda\u021bi toat\u0103 aten\u021bia m\u00e2nc\u0103rii. \u00cens\u0103 dup\u0103 nu mai re\u021bine\u021bi informa\u021biile de la televizor. Acest multitasking for\u021beaz\u0103 creierul s\u0103 treac\u0103 de la o activitate la alta. Dac\u0103 pute\u021bi face asta rapid, este posibil s\u0103 crede\u021bi c\u0103 reu\u0219i\u021bi s\u0103 v\u0103 concentra\u021bi toat\u0103 aten\u021bia la ambele activit\u0103\u021bi\n\u00een acela\u021bi timp. \u00cens\u0103 din p\u0103cate nu este cazul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"text-align: inherit\">Acum s\u0103 abord\u0103m acest multitasking \u0219i \u00een via\u021ba profesional\u0103. Scrie\u021bi un e-mail important, \u00eencerc\u00e2nd s\u0103 v\u0103 exprima\u021bi exact g\u00e2ndurile, astfel \u00eenc\u00e2t s\u0103 sune a\u0219a cum v\u0103 dori\u021bi. Un coleg vine la voi \u0219i \u00eencepe s\u0103 v\u0103 explice o problem\u0103 legat\u0103 de munc\u0103, pe care trebuie s\u0103 o rezolva\u021bi urgent. \u00cenc\u0103 mai pute\u021bi face mai multe lucruri \u00een acela\u0219i timp? <strong>Cu sarcini din ce \u00een ce mai solicitante, creierul nu mai poate comuta at\u00e2t de u\u0219or \u00eentre ac\u021biuni,<\/strong> a\u0219a c\u0103 pur \u0219i simplu sunte\u021bi for\u021ba\u021bi s\u0103 nu mai scrie\u021bi e-mailul \u0219i s\u0103 \u00eei acorda\u021bi toat\u0103 aten\u021bia colegului. Dup\u0103 a\u021bi rezolvat problema cu pricina, vre\u021bi s\u0103 scrie\u021bi din nou e-mailul,<strong> \u00eens\u0103 v-a\u021bi pierdut din idei.<\/strong> A\u0219a c\u0103 trebuie s\u0103 citi\u021bi din nou ultimele propozi\u021bii. \u00cen cele din urm\u0103, combinarea acestor activit\u0103\u021bi v\u0103 va lua mai mult timp dec\u00e2t dac\u0103 le-a\u021bi aborda treptat. <strong>Productivitatea muncii poate sc\u0103dea apoi cu p\u00e2n\u0103 la 40%.<\/strong> Aten\u021bie, acest lucru este valabil \u0219i \u00een cazul femeilor. Rezultatele studiilor arat\u0103 c\u0103 femeile sunt la egalitate cu b\u0103rba\u021bii c\u00e2nd vine vorba de multitasking.<\/span><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>\u00cenainte s\u0103 face\u021bi mai multe lucruri \u00een acela\u0219i timp, aminti\u021bi-v\u0103 de acest articol \u0219i lua\u021bi lucrurile mai u\u0219or. Va fi mult mai eficient s\u0103&nbsp;<strong>prioritiza\u021bi<\/strong> \u0219i s\u0103 alege\u021bi sarcinile care necesit\u0103 cea mai mult\u0103 aten\u021bie. \u0218i nu ezita\u021bi s\u0103 v\u0103 anun\u021ba\u021bi \u0219i colegii, astfel \u00eenc\u00e2t s\u0103 nu v\u0103 deranjeze. Astfel,&nbsp;<strong>ve\u021bi lucra mai eficient&nbsp;<\/strong>\u0219i, poate, ve\u021bi pleca \u0219i acas\u0103 mai devreme. Ajut\u0103 \u0219i dac\u0103 v\u0103 ascunde\u021bi telefonul \u00eentr-un sertar sau, dac\u0103 sunte\u021bi acas\u0103,&nbsp; \u00eentr-o alt\u0103 camer\u0103. Astfel, nu ve\u021bi mai fi tenta\u021bi s\u0103 verifica\u021bi ce mai e nou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ideea este c\u0103 nu&nbsp;<strong>pute\u021bi fi pe deplin aten\u021bi la dou\u0103 activit\u0103\u021bi deodat\u0103 \u0219i \u00eentotdeauna trebuie s\u0103 neglija\u021bi una,&nbsp;<\/strong>g\u00e2ndi\u021bi-v\u0103 la asta de fiecare dat\u0103 c\u00e2nd v\u0103 urca\u021bi \u00een ma\u0219in\u0103. Dac\u0103 trebuie s\u0103 trimite\u021bi de urgen\u021b\u0103 un mesaj, opri\u021bi ma\u0219ina. Astfel, ve\u021bi evita una dintre cele mai des \u00eent\u00e2lnite cauze ale accidentelor &#8211; folosirea telefonului \u00een timpul condusului.<\/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=\"Prioritiza\u021bi \u0219i evita\u021bi multitasking-ul\" class=\"wp-image-312042\" style=\"width:843px;height:562px\" title=\"Prioritiza\u021bi \u0219i evita\u021bi multitasking-ul\" 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_Creati-va_propria_rutina_inainte_de_lucru\"><\/span>4. Crea\u021bi-v\u0103 propria rutin\u0103 \u00eenainte de lucru<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ajunge\u021bi la birou, v\u0103 a\u0219eza\u021bi \u00een fa\u021ba calculatorului, dar nu v\u0103 pute\u021bi concentra imediat la ce ave\u021bi de f\u0103cut \u0219i prefera\u021bi s\u0103 privi\u021bi fix \u00een spa\u021biu? Dac\u0103 v\u0103 este greu s\u0103&nbsp; \u00eencepe\u021bi s\u0103 v\u0103 concentra\u021bi imediat \u0219i sim\u021bi\u021bi cum creierul efectiv refuz\u0103 s\u0103 fac\u0103 asta, \u00eencerca\u021bi <strong>s\u0103 v\u0103 forma\u021bi obiceiuri. <\/strong>Aceast\u0103 metod\u0103 se bazeaz\u0103 pe <strong>principiul Premack, <\/strong>conform c\u0103ruia este eficient s\u0103 asociem activit\u0103\u021bi \u00een care nu vrem s\u0103 ne angaj\u0103m cu cele care ne plac.&nbsp;&nbsp;<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><span style=\"color: #000000\">\u00cen via\u021ba real\u0103,&nbsp;asta \u00eenseamn\u0103 c\u0103 trebuie s\u0103 <strong>v\u0103 aloca\u021bi cinci minute \u00eenainte s\u0103 ajunge\u021bi la birou pentru a verifica \u0219tirile de pe internet. <\/strong>E posibil s\u0103 nu reu\u0219i\u021bi s\u0103 \u00eencepe\u021bi s\u0103 lucra\u021bi imediat. Creierul percepe c\u0103 urmeaz\u0103 o activitate grea, a\u0219a c\u0103 prefer\u0103 s\u0103 intre \u00een stand by. \u00cens\u0103 dac\u0103 ve\u021bi combina aceste dou\u0103 activit\u0103\u021bi una dup\u0103 cealalt\u0103, <strong>ve\u021bi fi mult mai predispu\u0219i s\u0103 le onora\u021bi. <\/strong>&nbsp;Creierul va a\u0219tepta cu ner\u0103bdare s\u0103 urm\u0103reasc\u0103 \u0219tirile pe re\u021belele de socializare. \u00cen acela\u0219i timp. se va obi\u0219nui cu ideea c\u0103 dup\u0103 distrac\u021bia de <strong>cinci minute<\/strong> urmeaz\u0103 imediat munca, a\u0219a c\u0103 \u00eencepe s\u0103 se concentreze imediat. Iar asta nu se va \u00eent\u00e2mpla dac\u0103 nu v\u0103 uita\u021bi la telefon \u0219i petrece\u021bi c\u00e2teva minute \u00een plus privind fix \u00een spa\u021biu. <\/span><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\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_Luati_pauze_regulate\"><\/span>5. Lua\u021bi pauze regulate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0218i nu mai este nevoie s\u0103 v\u0103 explic\u0103m c\u0103 <strong>efectiv nu este posibil s\u0103 v\u0103 concentra\u021bi pe deplin timp de opt ore. <\/strong>Acesta este \u0219i motivul pentru care, de exemplu, controlorii de trafic aerian lucreaz\u0103 prin rota\u021bie \u00eentre 25 \u0219i 120 de minute \u00een timpul unei ture de lucru, urmat\u0103 de o pauz\u0103 de 15-45 de minute. Sunt responsabili pentru mii de vie\u021bi omene\u0219ti, iar pentru asta este nevoie de aten\u021bie maxim\u0103. &nbsp;<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>Pute\u021bi aborda un model asem\u0103n\u0103tor de concentrare \u0219i pauze \u00een via\u021ba voastr\u0103,&nbsp;<\/strong>poate \u00een perioada examenelor. \u00cen acest caz, este posibil ca pauzele mai scurte s\u0103 fie mai eficiente.<\/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>\u00cencep\u0103torii pot \u00eencerca o schem\u0103 de&nbsp;<strong>dou\u0103zeci de minute de studiu cu o pauz\u0103 de cinci minute.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Dup\u0103 \u0219ase astfel de scheme, lua\u021bi o pauz\u0103 lung\u0103 de treizeci de minute,&nbsp;<\/strong>urmat\u0103 de \u00eenc\u0103 \u0219ase pauze mici.<\/li>\n\n\n\n<li>Cu acest sistem ve\u021bi petrece un total de cinci ore \u0219i jum\u0103tate<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este posibil s\u0103 v\u0103 concentra\u021bi mai bine \u00een timpul schemelor de studiu, fiindc\u0103&nbsp;<strong>mintea va fi odihnit\u0103 \u00een urma pauzelor regulate.&nbsp;<\/strong>Realistic vorbind, \u00een acest interval de timp ve\u021bi putea st\u0103p\u00e2ni aceea\u0219i cantitate de informa\u021bii studiate ca \u0219i \u00een timpul unei perioade de opt ore de \u00eenv\u0103\u021bare nesistematic\u0103. \u00cen func\u021bie de necesit\u0103\u021bi, abilit\u0103\u021bile \u0219i intensitatea activit\u0103\u021bilor, pute\u021bi prelungi sau scurta perioada de concentrare \u0219i pute\u021bi <strong>crea astfel propriul sistem ideal de \u00eenv\u0103\u021bare<\/strong>.&nbsp;<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>Nu trebuie s\u0103 seta\u021bi alarme pentru fiecare final de schem\u0103, \u00een schimb, folosi\u021bi aplica\u021bia <a class=\"ek-link\" href=\"https:\/\/www.forestapp.cc\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Forest <\/a>. Aceasta urm\u0103re\u0219te timpul \u0219i&nbsp;<strong>nu permite accesul la re\u021belele sociale&nbsp;<\/strong>care s\u0103 v\u0103 distrag\u0103 aten\u021bia. \u0218i dac\u0103 ve\u021bi gestiona cu succes schemele de studiu, ve\u021bi cre\u0219te primul copac \u00een p\u0103durea virtual\u0103. Iar asta merit\u0103 tot efortul!<\/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=\"Lua\u021bi pauze regulate\" class=\"wp-image-312056\" style=\"width:843px;height:562px\" title=\"Lua\u021bi pauze regulate pentru o putere de concentrare mai bun\u0103\" 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_Asigurati-va_ca_dormiti_suficient\"><\/span>6. Asigura\u021bi-v\u0103 c\u0103 dormi\u021bi suficient<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Somnul ajut\u0103 organismul s\u0103 func\u021bioneze corespunz\u0103tor pe termen lung<strong>. <\/strong>Dac\u0103 v\u0103 priva\u021bi \u00een mod con\u0219tient de el, acest lucru o s\u0103 v\u0103 afecteze mai devreme sau mai t\u00e2rziu<strong>.<\/strong> Din cauza oboselii accentuate \u0219i instabilit\u0103\u021bii func\u021biei neurocomportamentale,&nbsp;<strong>privarea de somn afecteaz\u0103 viteza cognitiv\u0103, aten\u021bia, memoria de lucru \u0219i alte abilit\u0103\u021bi.&nbsp;<\/strong> Conform exper\u021bilor, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">somnul insuficient<\/a> poate duce \u0219i la apari\u021bia stresului \u00eentr-o rela\u021bie din cauza toanelor, ap\u0103r\u00e2nd astfel conflictele. De asemenea, afecteaz\u0103 \u0219i siguran\u021ba \u0219i calitatea general\u0103 a vie\u021bii. <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>Pentru a evita aceste impacte negative,&nbsp;<strong>face\u021bi din somn o prioritate.&nbsp;<\/strong>Dac\u0103 pute\u021bi determina de c\u00e2t timp este nevoie pentru a munci sau a face sport, atunci asigura\u021bi-v\u0103 c\u0103 v\u0103 rezerva\u021bi <strong>zilnic<\/strong> <strong>7-9 ore de somn pentru un somn lini\u0219tit.&nbsp;<\/strong>\u00cen dormitor ventila\u021bi \u0219i men\u021bine\u021bi o temperatur\u0103 de circa 15-18 grade. \u0218i \u00eencerca\u021bi s\u0103 crea\u021bi un spa\u021biu <strong>lini\u0219tit \u0219i \u00eentunecat. <\/strong>Pentru a adormi mai repede \u0219i pentru un somn bun, evita\u021bi mesele copioase, alcoolul, cafeina \u0219i antrenamentele la ore t\u00e2rzii. Dac\u0103 vre\u021bi s\u0103 afla\u021bi \u0219i alte sfaturi despre cum s\u0103 adormi\u021bi mai repede \u0219i pentru un somn de calitate mai bun, citi\u021bi articolul nostru &nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 adormi\u021bi repede? \u00cencerca\u021bi aceste sfaturi simple pentru un somn mai bun.<\/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_Dieta\"><\/span>7. Dieta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Re\u021bine\u021bi cum v\u0103 sim\u021bi\u021bi atunci c\u00e2nd m\u00e2nca\u021bi ceva greu la pr\u00e2nz. Pute\u021bi s\u0103 v\u0103 concentra\u021bi cum trebuie, sau sunte\u021bi mai predispu\u0219i <strong>s\u0103 trage\u021bi un <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a> de somn dup\u0103 mas\u0103? <\/strong>Presupun c\u0103 ultima variant\u0103. Mesele excesiv de grase, por\u021biile mari, produsele bogate \u00een carbohidra\u021bi sau fast-food-ul pot ucide productivitatea. <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>Pentru a evita<a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-va-cuprinde-o-stare-de-somnolenta-dupa-luarea-mesei-si-cum-sa-o-evitati\/\" class=\"ek-link\"> oboseala de dup\u0103 mas\u0103<\/a>, asigura\u021bi-v\u0103 c\u0103 mesele voastre <strong>nu con\u021bin prea multe gr\u0103simi. <\/strong>Consuma\u021bi mai multe <a aria-label=\"zdroje b\u00edlkovin (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">surse slabe de proteine<\/a> (cum ar fi <a aria-label=\"pe\u0219te (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u0219te<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> mai pu\u021bin gras<\/a>, <a href=\"https:\/\/gymbeam.ro\/carne-uscata\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">carne de curcan \u0219i pui<\/a>), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/paste\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">carbohidra\u021bi complec\u0219i <\/a> (cum ar fi pastele integrale, cu\u0219cu\u0219, quinoa) \u0219i nu uita\u021bi nici de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fructe-uscate\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fructe<\/a> \u0219i legume. \u00cen loc s\u0103 m\u00e2nca\u021bi p\u00e2n\u0103 nu mai pute\u021bi de trei ori pe zi, \u00eencerca\u021bi s\u0103 \u00eemp\u0103r\u021bi\u021bi mesele \u00een <strong> (5-8) por\u021bii mai mici<\/strong>. Organismul le va digera mai u\u0219or \u0219i v\u0103 ve\u021bi putea concentra mai bine. <span class=\"tadv-color\" 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>Pentru o putere maxim\u0103 de concentrare, \u00eencerca\u021bi s\u0103 include\u021bi <strong>afine <\/strong>\u00een diet\u0103. Sunt bogate \u00een antocianine benefice, care promoveaz\u0103 activitatea cerebral\u0103. Por\u021bia optim\u0103 este de aproximativ&nbsp;<strong>60-120 g de<\/strong> <a href=\"https:\/\/gymbeam.ro\/afine-liofilizate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">afine<\/a><b>. <\/b><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.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Consumul suficient de ap\u0103 <\/a>&nbsp;este de asemenea ceva de la sine \u00een\u021beles. Ar trebui s\u0103 consuma\u021bi zilnic aproximativ&nbsp;<strong> 30-45 ml de lichide per kilogram de greutate corporal\u0103.&nbsp;<\/strong>\u00cen timpul sesiunilor de antrenament sau pe c\u0103ldur\u0103, nevoia poate fi \u0219i mai mare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru mai multe sfaturi despre o alimenta\u021bie s\u0103n\u0103toas\u0103, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/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=\"Dieta pentru o putere de concentrare mai bun\u0103\" class=\"wp-image-312070\" style=\"width:843px;height:562px\" title=\"O diet\u0103 s\u0103n\u0103toas\u0103 pentru o putere de concentrare mai bun\u0103\" 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_Miscarea\"><\/span>8. Mi\u0219carea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu practica\u021bi niciun fel de sport pentru c\u0103 sunte\u021bi mereu ocupa\u021bi cu serviciul? S-ar putea s\u0103 v\u0103 surprind\u0103 faptul c\u0103 aceste activit\u0103\u021bi total diferite sunt str\u00e2ns legate. De fapt, s-a dovedit \u0219tiin\u021bific c\u0103&nbsp;<strong>sportivii au o parte din creier mai dezvoltat\u0103&nbsp;<\/strong>care este responsabil\u0103 , spre exemplu, pentru puterea de concentrare, memoria, g\u00e2nditul \u0219i luarea de decizii. \u00cen plus, ajut\u0103 \u0219i la <strong>reducerea stresului \u0219i anxiet\u0103\u021bii.<\/strong> Iar asta va mul\u021bumi studen\u021bii \u00eenainte de un examen \u0219i pe to\u021bi cei care se confrunt\u0103 cu un eveniment important care necesit\u0103 o putere maxim\u0103 de concentrare. &nbsp;<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>150 de minute de mers pe jos pe s\u0103pt\u0103m\u00e2n\u0103 pot fi suficiente pentru o putere de concentrare mai bun\u0103. \u0218i este o activitate pe care aproape oricine o poate face. Ce a\u021bi zice de <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/bunastare-psihica-pierdere-in-greutate-si-somn-de-calitate-ce-alte-beneficii-ofera-iesirile-in-aer-liber\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"v\u00edkendov\u00fd v\u00fdlet po hor\u00e1ch? (opens in a new tab)\">o excursie \u00een mun\u021bi \u00een weekend?<\/a> Dac\u0103 v\u0103 plac drume\u021biile, pute\u021bi opta pentru un <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>antrenament de for\u021b\u0103, alergat<\/strong><\/a><strong> sau <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/mersul-pe-bicicleta-poate-ajuta-la-tonifierea-picioarelor-feselor-si-la-pierderea-in-greutate-ce-alte-beneficii-mai-aduce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ciclism<\/strong><\/a><strong>.<\/strong> V\u0103 ve\u021bi limpezi mintea, ve\u021bi pune s\u00e2ngele \u00een mi\u0219care \u0219i poate c\u0103 ve\u021bi fi mai productivi \u00een restul activit\u0103\u021bilor.<\/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_Imbunatati-va_puterea_de_concentrare\"><\/span>9. \u00cembun\u0103t\u0103\u021bi-v\u0103 puterea de concentrare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Antrenamentul cognitiv<\/strong> este o modalitate excelent\u0103 s\u0103 \u00eencerca\u021bi s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi puterea de concentrare, memoria sau capacitatea de a rezolva probleme \u0219i de a lua decizii. De multe ori este \u0219i distractiv. De fapt, v\u0103 pute\u021bi antrena mintea prin <strong>sudoku, cuvinte \u00eencruci\u0219ate, \u0219ah, puzzle-uri sau jocuri pe calculator axate pe memorie \u0219i strategie.<\/strong> Rezultatele unui studiu arat\u0103 c\u0103 un antrenament de cincisprezece minute cinci zile pe s\u0103pt\u0103m\u00e2n\u0103 poate \u00eembun\u0103t\u0103\u021bi semnificativ abilit\u0103\u021bile cognitive. Cu toate acestea, trebuie men\u021bionat faptul c\u0103 studiul a fost realizat cu persoane care s-au angajat \u00een unele programe de antrenament cognitiv. <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>Unii cercet\u0103tori nu sunt de acord cu aceast\u0103 concluzie, a\u0219a c\u0103 nu exist\u0103 un r\u0103spuns exact. Este posibil ca opiniile diferite s\u0103 aib\u0103 leg\u0103tur\u0103 cu faptul c\u0103 fiecare cercetare a folosit o metod\u0103 diferit\u0103 de antrenament cognitiv. \u00cen plus, <strong>fiecare persoan\u0103 are nevoi \u0219i abilit\u0103\u021bi diferite, ceea ce \u00eenseamn\u0103 c\u0103 reac\u021bioneaz\u0103 diferit la un antrenament cognitiv.<\/strong> \u0218i poate c\u0103 acest lucru s-a reflectat \u00een rezultatele cercet\u0103rilor. <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>Pe l\u00e2ng\u0103 faptul c\u0103 influen\u021beaz\u0103 abilit\u0103\u021bile actuale, antrenamentul cognitiv poate ajuta \u0219i la <strong>\u00eent\u00e2rzierea declinului abilit\u0103\u021bilor cognitive odat\u0103 cu \u00eemb\u0103tr\u00e2nirea. <\/strong>Asta ar putea permite v\u00e2rstnicilor s\u0103 ia decizii mai bune, s\u0103 reac\u021bioneze mai rapid \u0219i s\u0103 re\u021bin\u0103 pentru mai mult timp informa\u021bii. \u00cen plus, poate reduce \u0219i riscul dezvolt\u0103rii demen\u021bei. <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>\u00cen plus, fa\u021b\u0103 de activit\u0103\u021bile mai sus men\u021bionate pentru dezvoltarea abilit\u0103\u021bilor cognitive, pute\u021bi \u00eencerca \u0219i&nbsp;<strong>antrenamentul mindfulness.&nbsp;<\/strong>Marele avantaj este c\u0103 se poate realiza oriunde \u0219i oric\u00e2nd. \u0218i nici m\u0103car nu ave\u021bi nevoie de ceva anume. Cum func\u021bioneaz\u0103? Principiul este destul de simplu. Obiectivul vostru va fi <strong>s\u0103<\/strong>&nbsp;<strong>v\u0103 concentra\u021bi c\u00e2t mai mult posibil pe activitatea<\/strong> \u00een care v-a\u021bi angajat, oricare ar fi aceea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sp\u0103la\u021bi vase, sim\u021bi\u021bi cum curge apa, materialul \u0219i greutatea farfurii. Concentra\u021bi-v\u0103 pe fiecare articol pe care \u00eel sp\u0103la\u021bi. De asemenea, \u00eencerca\u021bi s\u0103 acorda\u021bi o aten\u021bie maxim\u0103 altor activit\u0103\u021bi precum m\u00e2ncatul sau sportul. <strong>F\u0103r\u0103 multitasking, doar concentrare maxim\u0103 pe fiecare activitate<\/strong>. La \u00eenceput s-ar putea s\u0103 vi se par\u0103 provocator. Cu siguran\u021b\u0103 vor exista momente \u00een care g\u00e2ndurile vor fugi \u00een cu totul alt\u0103 direc\u021bie. Este normal. Odat\u0103 ce ve\u021bi con\u0219tientiza acest lucru, <strong>concentra\u021bi-v\u0103 din nou pe deplin pe activitatea actual\u0103.&nbsp; <\/strong>Cu timpul, ve\u021bi observa c\u0103 va fi mult mai u\u0219or s\u0103 v\u0103 concentra\u021bi pe o singur\u0103 activitate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi la ce v\u0103 folose\u0219te, avem un r\u0103spuns pentru voi. Rezultatele studiilor au ar\u0103tat c\u0103 aceast\u0103 abilitate pe care <strong>o practica\u021bi \u00een timpul activit\u0103\u021bilor zilnice obi\u0219nuite <\/strong>se poate transfera \u00een domenii mai solicitante. Spre exemplu, \u00een timp ce studia\u021bi sau munci\u021bi intens, va fi mult mai u\u0219or <strong>s\u0103<\/strong> <strong>v\u0103 concentra\u021bi \u0219i s\u0103 fi\u021bi aten\u021bi pentru mai mult timp. <\/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=\"\u00cembun\u0103t\u0103\u021bi\u021bi-v\u0103 puterea de concentrare\" class=\"wp-image-312209\" style=\"width:843px;height:562px\" title=\"\u00cembun\u0103t\u0103\u021bi\u021bi-v\u0103 puterea de concentrare\" 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_Nootropice\"><\/span>10. Nootropice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/stimulente-neurometabolice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nootropicele<\/strong><\/a> sunt substan\u021be capabile s\u0103 activeze mecanisme integrative superioare ale creierului. Ele pot <strong>\u00eembun\u0103t\u0103\u021bi starea de spirit, func\u021bia cerebral\u0103, procesul conceptual \u0219i, de asemenea, pot cre\u0219te vigilen\u021ba<\/strong>. Unele nootropice sunt, de asemenea, capabile <strong>s\u0103 m\u0103reasc\u0103 cantitatea de energie resim\u021bit\u0103 \u0219i s\u0103 reduc\u0103 oboseala<\/strong>, ceea ce este util nu numai atunci c\u00e2nd studia\u021bi pentru un test important, ci \u0219i \u00een zilele de lucru solicitante. Acest lucru poate avea \u00een cele din urm\u0103 un efect pozitiv asupra tuturor activit\u0103\u021bilor din via\u021ba de zi cu zi. Haide\u021bi s\u0103 analiz\u0103m mai detaliat cel mai cunoscut nootropic.<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. Cafeina<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cafeina<\/strong><\/a> este unul <strong>dintre cele mai populare stimulente<\/strong> din lume. Blocheaz\u0103 receptorii de adenozin\u0103 din creier, <strong>\u00eent\u00e2rziind instalarea somnului<\/strong>. \u00cen plus, poate ajuta la cre\u0219terea vigilen\u021bei, a&nbsp; aten\u021biei \u0219i, de asemenea, la accelerarea reac\u021biilor. O singur\u0103 doz\u0103 nu trebuie s\u0103 dep\u0103\u0219easc\u0103 <strong>200 mg.<\/strong> \u00cen acela\u0219i timp, o persoan\u0103 nu trebuie s\u0103 consume mai mult de <strong>3 p\u00e2n\u0103 la 6 mg\/kg<\/strong> pe zi. Potrivit EFSA (Autoritatea European\u0103 pentru Siguran\u021ba Alimentelor), o doz\u0103 sigur\u0103 pe termen lung de <strong>400 mg de cafein\u0103 pe zi<\/strong> este sigur\u0103 pentru un adult de 70 kg.&nbsp;<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-teanina<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/l-teanina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>L-teanina<\/strong><\/a> este eficient al\u0103turi de cafeina, deoarece <strong>ac\u0163ioneaz\u0103 sinergic<\/strong>. Poate atenua declan\u0219area rapid\u0103 a efectelor cafeinei, care pot fi nepl\u0103cute pentru persoanele sensibile. \u00cen plus, are <strong>un efect calmant \u0219i relaxant<\/strong>, astfel \u00eenc\u00e2t poate ajuta la reducerea stresului \u0219i a anxiet\u0103\u021bii. L-teanina se administreaz\u0103 de obicei \u00eempreun\u0103 cu cofein\u0103 \u00eentr-o doz\u0103 de <strong>100-200 mg<\/strong>. Raportul ideal este de 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.ro\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rhodiola rosea<\/strong><\/a> este un adaptogen. Este o plant\u0103 cunoscut\u0103 pentru capacitatea sa de a reduce oboseala. Motiv pentru care cre\u0219te buna dispozi\u021bie. De asemenea, poate \u00eembun\u0103t\u0103\u021bi \u0219i <strong>func\u021bia cognitiv\u0103.<\/strong> Alege\u021bi suplimente care con\u021bin 3% rosavin\u0103 \u0219i 1% salidrozid\u0103. Studiile func\u021bioneaz\u0103 de obicei cu doze de <strong>50-600 mg pe zi.<\/strong> Nu trebuie s\u0103 dep\u0103\u0219i\u021bi <strong>680 mg pe zi. <\/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 href=\"https:\/\/gymbeam.ro\/ginseng-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ginsengul<\/strong><\/a> este o plant\u0103 folosit\u0103 pentru <strong>a \u00eembun\u0103t\u0103\u021bi starea de spirit, imunitatea \u0219i abilit\u0103\u021bile cognitive.<\/strong> Conform rezultatelor studiilor, o doz\u0103 de 400 mg ar trebui s\u0103 fie optim\u0103 pentru<strong> promovarea func\u021biei cognitive<\/strong> precum puterea de concentrare. <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-carnitin\u0103<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.ro\/l-carnitina\" target=\"_blank\" aria-label=\"Acetil-L-carnitina (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Acetil-L-carnitina<\/a><\/strong> este o form\u0103 de carnitin\u0103 care se g\u0103se\u0219te \u00een mod natural \u00een celulele organismului. Fiind un <strong>nootropic<\/strong>, a fost asociat cu posibile \u00eembun\u0103t\u0103\u021biri ale puterii de concentrare \u0219i performan\u021bei psihologice. Iar asta nu este de mirare. De fapt, carnitina promoveaz\u0103 \u00een general produc\u021bia de energie \u00een celule. \u0218i, sub form\u0103 de acetil-L-carnitin\u0103, p\u0103trunde mai u\u0219or \u00een bariera hemato-encefalic\u0103, unde celulele creierului o pot folosi pentru un metabolism energetic mai eficient. Doza optim\u0103 de acetil-L-carnitin\u0103 variaz\u0103 \u00eentre<strong> 630 \u0219i 2500 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. Creatina<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" aria-label=\"Creatina (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Creatina<\/a><\/strong> este \u201ecombustibilul\u201d pentru neuroni \u0219i alte celule din organism. Asigur\u0103 <strong>energie pentru performan\u021ba fizic\u0103<\/strong>. Cu toate acestea, rezultatele studiilor sugereaz\u0103 c\u0103 \u0219i persoanele care doresc s\u0103 promoveze <strong>func\u021bia cognitiv\u0103 \u0219i s\u0103 reduc\u0103 oboseala mental\u0103<\/strong> ar putea beneficia de pe urma consumului acesteia. Pentru persoanele care au deficit de creatin\u0103, suplimentarea acesteia a ajutat la \u00eembun\u0103t\u0103\u021birea memoriei de lucru. Doza recomandat\u0103 pe termen lung este de <strong>3 &#8211; 5 g pe zi<\/strong>. Iar administrarea acesteia nu necesit\u0103 pauze. <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. Colina<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/bitartrat-de-colina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Colina<\/strong><\/a> se g\u0103se\u0219te \u00een mod natural \u00een organism \u0219i formeaz\u0103 o parte esen\u021bial\u0103 din membranele celulare. Este important\u0103 pentru <strong>sinteza acetilcolinei<\/strong>, f\u0103r\u0103 de care sistemul nervos nu ar putea func\u021biona corespunz\u0103tor. Din moment ce acetilcolina este un <strong>neurotransmi\u021b\u0103tor<\/strong>, aceasta influen\u021beaz\u0103 \u0219i aten\u021bia, formarea memoriei \u0219i men\u021binerea con\u0219tiin\u021bei. Prin urmare, este potrivit\u0103 pentru persoanele care doresc <strong>s\u0103 sus\u021bin\u0103 aceste abilit\u0103\u021bi.<\/strong> \u00cen func\u021bie de tipul de colin\u0103 \u0219i de supliment,&nbsp; de obicei se recomand\u0103 <strong>o doz\u0103 de 250-500 mg o dat\u0103 pe zi<\/strong>. Unele studii, totu\u0219i, func\u021bioneaz\u0103 cu o cantitate de patru ori mai mare. <span style=\"color: #ff6600\" class=\"tadv-color\">[17] [35]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Bacopa<\/h3>\n\n\n\n<p><strong>Bacopa<\/strong> este o plant\u0103 care <strong>se folose\u0219te de mult\u0103 vreme pentru a \u00eembun\u0103t\u0103\u021bi memoria \u0219i alte abilit\u0103\u021bi cognitive<\/strong>. Cercet\u0103rile arat\u0103 c\u0103 are un <strong>efect semnificativ asupra memoriei de lucru<\/strong>. V\u0103 poate ajuta s\u0103 \u00een\u021belege\u021bi \u0219i s\u0103 re\u021bine\u021bi mai bine anumite conexiuni. Bacopa este disponibil\u0103 sub form\u0103 de suplimente. Dac\u0103 con\u021bine 55% bacozide, lua\u021bi 300 mg pentru a ob\u021bine<strong> 150 mg de bacozide<\/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>\u00cens\u0103&nbsp; nu sunt singurele substan\u021be care promoveaz\u0103 func\u021bia cognitiv\u0103. Spre exemplu, \u0219i unii <a aria-label=\"adaptogeny (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/adaptogenii-substante-naturale-care-ajuta-la-gestionarea-stresului\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">adaptogeni<\/a>, cum ar fi <a href=\"https:\/\/gymbeam.ro\/ashwagandha-90-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ashwagandha<\/strong><\/a><strong>, sau <\/strong><a href=\"https:\/\/gymbeam.ro\/extract-de-ciuperci-bio-mushroom-complex-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ciupercile medicinale <\/strong><\/a>pot fi eficiente. Afla\u021bi mai multe despre ele din articolul nostru separat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-efectele-ciupercilor-reishi-pastrav-de-fag-si-a-altor-ciuperci-medicinale\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce efecte au ciupercile Reishi, Oyster \u0219i alte ciuperci medicinale?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, pute\u021bi \u00eencerca \u0219i cu produse obi\u0219nuite<strong>. <\/strong>Ce a\u021bi zice de ni\u0219te <strong>ciocolat\u0103 neagr\u0103? Este o surs\u0103 grozav\u0103 de flavonoide<\/strong>, dar poate promova \u0219i aten\u021bia, memoria \u0219i \u00eembun\u0103t\u0103\u021be\u0219te g\u00e2ndirea cognitiv\u0103. <strong>\u0218i<\/strong> <strong>complexul de nootropice<\/strong> <a href=\"https:\/\/gymbeam.ro\/fuebrain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>FueBrain<\/strong><\/a> poate fi o alegere grozav\u0103 pentru promovarea productivit\u0103\u021bii, performan\u021bei sportive \u0219i mentale \u0219i pentru cre\u0219terea nivelului de energie \u0219i concentrare. <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>Dac\u0103 v\u0103 intereseaz\u0103 nootropicele \u0219i vre\u021bi s\u0103 afla\u021bi mai multe despre ele, nu rata\u021bi articolul nostru<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/nootropice-pentru-imbunatatirea-functiilor-creierului-si-a-memoriei-pe-care-trebuie-sa-le-cunoasteti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Nootropicele pentru \u00eembun\u0103t\u0103\u021birea func\u021biei cerebrale \u0219i a memoriei.&nbsp;<\/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=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_7227-25-1124x751.jpeg\" alt=\"Nootropice pentru o putere de concentrare mai bun\u0103\" class=\"wp-image-312098\" style=\"width:843px;height:563px\" title=\"Nootropice pentru sus\u021binerea puterii de concentrare\" 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_Consultati_un_medic\"><\/span>11. Consulta\u021bi un medic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600\">\u00cen unele cazuri \u00eens\u0103, de\u0219i depune\u021bi toate eforturile, nu v\u0103 pute\u021bi concentra. Dac\u0103 a\u021bi \u00eencercat toate metodele \u0219i tot nu v\u0103 pute\u021bi concentra, poate c\u0103 e cazul s\u0103&nbsp;<strong>aplela\u021bi la un specialist.&nbsp;<\/strong>Spre exemplu, doctorul poate exclude<strong> tulburarea de deficit de aten\u021bie (ADD)<\/strong> de care sufer\u0103 3-6% din popula\u021bie. De asemenea, v\u0103 poate spune \u0219i ce este de f\u0103cut, a\u0219a c\u0103 nu v\u0103 teme\u021bi s\u0103 cere\u021bi ajutorul.&nbsp; &nbsp;[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=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea, exist\u0103 nenum\u0103ra\u021bi factori care ne influen\u021beaz\u0103 aten\u021bia. Dar exist\u0103 \u0219i multe modalit\u0103\u021bi de <strong>a \u00eembun\u0103t\u0103\u021bi puterea de concentrare.<\/strong> Pute\u021bi \u00eencepe prin a pune accent pe m\u00e2ncarea de calitate, pe exerci\u021bii fizice \u0219i pe un <strong>somn de aproximativ 8 ore<\/strong> pe noapte. Respecta\u021bi nevoile organismului, crea\u021bi un loc ideal unde nimic s\u0103 nu v\u0103 distrag\u0103 aten\u021bia \u0219i nu uita\u021bi s\u0103 lua\u021bi <strong>pauze regulate.<\/strong> Dac\u0103 vre\u021bi s\u0103 v\u0103 exersa\u021bi abilit\u0103\u021bile cognitive, rezolva\u021bi rebusuri \u0219i juca\u021bi jocuri axate pe memorie, aten\u021bie sau strategie. \u0218i nu \u00een ultimul r\u00e2nd, \u00eencerca\u021bi <strong>nootropicele<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi prieteni care nu se pot concentra? Share-ui\u021bi acest articol \u0219i poate \u00eei ve\u021bi ajuta \u0219i pe ei s\u0103 rezolve aceast\u0103 problem\u0103.<\/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>Nu v\u0103 pute\u021bi concentra? Articolul de ast\u0103zi cuprinde sfaturi despre cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi puterea de concentrare \u0219i, astfel, s\u0103 fi\u021bi mai productivi. Nu v\u0103 mai pierde\u021bi timpul. <\/p>\n","protected":false},"author":100,"featured_media":312138,"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":[95],"tags":[7358,6854,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-350469","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-nutritie","9":"tag-performanta-psihica","10":"tag-suplimente-nutritive","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>Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi puterea de concentrare \u0219i s\u0103 v\u0103 concentra\u021bi la serviciu \u0219i \u00een timp ce studia\u021bi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 ave\u021bi o putere de concentrare mai bun\u0103? Mai pu\u021bin multitasking, pauzele, nootropicele, un somn mai bun, mi\u0219carea, o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i un mediu de lucru adecvat v\u0103 pot fi de ajutor.\" \/>\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\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi puterea de concentrare \u0219i s\u0103 v\u0103 concentra\u021bi la serviciu \u0219i \u00een timp ce studia\u021bi - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cum s\u0103 ave\u021bi o putere de concentrare mai bun\u0103? 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