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How To Improve Your Memory And Concentration

How To Improve Your Memory And Concentration

Your brain is like a muscle. Without going to the gym and feeding your muscles with the right food, they simply won’t grow. The same applies to your brain. Without giving it any care and attention, it will be just like any other body part, continuing to serve you with a series of mundane tasks that it’s used to doing every other day.

What if there was an easy method to improve on your brain power which would improve memory and concentration tremendously? Would you try it? Of course you would. But would you take that method and convert it into a good habit? You probably would not. Why? Because we are creatures of habit — and, sadly, they’re mostly bad habits.

So, having said that, we urge you to read on, as there are things you might not know about your body which you can use to your advantage and turn into habits to improve memory and concentration.

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1. Be The Master Of Your Own Sleep

We all know that getting the suggested 8 hours of sleep a night can be tough, especially in today’s fast-paced world. Instead of chasing the norms, why not take power naps during the day? According to the National Sleep Foundation, 85% of the mammal species are polyphasic sleepers, meaning they take naps — we humans are also in this category. A short nap of 20-30 minutes can have a great impact on your concentration and memory.

2. Understand Your Periods Of Wakefulness And Sleepiness

Understanding when you are most awake and alert helps increase productivity. Studies have shown that people feel most alert at 10 in the morning and items on the top of the to-do list should be done during this time.

However, alertness varies between different people and understanding when you are most awake is important. Why not keep track of your productivity levels by penning down the times when you have accomplished the most? By doing this, you will be able to know your best times of alertness.

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3. Develop A Ritual To Kickstart Your Engine

There’s a lot of research that looks into how CEOs are so productive. One method used by CEOs is the 3 wins for the day technique. By setting out 3 big tasks you want to accomplish before your day starts, you position your mind to complete these 3 big tasks in order for the day to be a success.

4. Understand Focus And Losing Concentration

Breaking focus is an innate involuntary reaction to keep us safe. While selective focus is about top-down attention, breaking focus is a bottom-up reaction. For example, a loud voice or a very bright light breaks our focus most of the time. Once our focus is broken, it takes us approximately 25 minutes to refocus again. With this knowledge, you can focus for long periods of time provided that there are no distractions around.

5. Exercise To Improve Memory And Concentration

When we exercise, our nerve cells produce proteins called neurotrophic factors which trigger other chemicals that help in learning. A study in 2010 on monkeys published by Neuroscience has proven that regular exercise helps monkeys learn new tasks twice as fast compared to non-exercising monkeys, and it is one benefit scientists think would apply to humans as well.

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6. Play Brain Games

“If you don’t use it, you lose it,” and this applies aptly to the brain. Research into brain plasticity tells us that by providing your brain with brain exercises, you can stop this degeneration.

A program called Brain HQ is designed to provide our brain with different stimuli to improve different areas, from reading and comprehension to memory improvement. Just by checking out smartphone app stores, you can find many various brain games. However, it’s advisable to only invest 20 minutes a day on brain games, as these will become just like any other mundane task if performed for longer on a daily basis.

7. Practice Visualisation And Association

Images are easier remember than facts, and scientists have uncovered that we actually never forget anything. The reason why we cannot remember things is the lack of “mental hooks” that help us retrieve the information from our brain.

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To use the V&A method of remembering things, you associate things that are memorable. For example, to remember a grocery list can be quite daunting. With an item such as blueberries, you can associate it with something memorable, such as a blue bear. Blueberries are not memorable, but riding a blue bear sure is!

8. Hang Out With Friends Often

A study done by the Harvard School of Public Health found that people with active social lives show lesser mental decline. Humans are, after all, social animals, and being around friends often not only is a benefit to our emotional health but also to our brain health.

You can take advantage of the memory-boosting benefits of socializing by reaching out over the phone, volunteering, or even joining a club. And if everyone’s just busy doing their thing, you can turn to a pet — especially a highly sociable dog.

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Last Updated on October 22, 2019

How to Focus and Concentrate Better to Boost Productivity

How to Focus and Concentrate Better to Boost Productivity

We live in a world of massive distraction. No matter where you are today, there is always going to be distractions. Your colleagues talking about their latest date, notification messages popping up on your screens, and not just your mobile phone screens. And even if you try to find a quiet place, there will always be someone with a mobile device that is beeping and chirping.

With all these distractions, it is incredibly difficult to concentrate on anything for very long. Something will distract you and that means you will find it very difficult to focus on anything.

So how to focus and concentrate better? How to focus better and produce work that lifts us and takes us closer towards achieving our outcomes?

1. Get Used to Turning off Your Devices

Yes, I know this one is hard for most people. We believe our devices are so vital to our lives that the thought of turning them off makes us feel insecure. The reality is they are not so vital and the world is not going to end within the next thirty minutes.

So turn them off. Your battery will thank you for it. More importantly though is when you are free from your mobile distraction addiction, you will begin to concentrate more on what needs to get done.

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You do not need to do this for very long. You could set a thirty-minute time frame for being completely mobile free. Let’s say you have an important piece of work to complete by lunchtime today. Turn off your mobile device between 10 am and 11 am and see what happens.

If you have never done this before, you will feel very uncomfortable at first. Your brain will be fighting you. It will be telling you all sorts of horror stories such as a meteorite is about to hit earth, or your boss is very angry and is trying to contact you. None of these things is true, but your brain is going to fight you. Prepare yourself for the fight.

Over time, as you do this more frequently, you will soon begin to find your brain fights you less and less. When you do turn on your device after your period of focused work and discover that the world did not end, you have not lost an important customer and all you have are a few email newsletters, a confirmation of an online order you made earlier and a text message from your mum asking you to call about dinner this weekend, you will start to feel more comfortable turning things off.

2. Create a Playlist in Your Favourite Music Streaming App

Many of us listen to music using some form of music streaming service, and it is very easy to create our own playlists of songs. This means we can create playlists for specific purposes.

Many years ago, when I was just starting to drive, there was a trend selling driving compilation tapes and CDs. The songs on these tapes and CDs were uplifting driving music songs. Songs such as C W McCall’s Convoy theme and the Allman Brothers Band’s, Jessica. They were great songs to drive to and helped to keep us awake and focused while we were driving.

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Today, we can create playlists to help us to focus on our work. Choose non-vocal music that has a low tempo. Music from artists such as Ben Böhmer, Ilan Bluestone or Andrew Bayer has the perfect tempo.

Whenever you want to go into deep, focused work, listen to that playlist. What happens is your brain soon associates when you listen to the playlist you created with focused work and it’s time to concentrate on what it is you want to do.

3. Have a Place to Go to When You Need to Concentrate

If you eat, surf online and read at your desk, you will find your desk a very distracting place to do your work. One way to get your brain to understand it is focused work time is, to use the same place each time for just focused work.

This could be a quiet place in your office, or it could be a special coffee shop you use specifically for focused work. Again, what you are doing is associating an environment with focus.

Just as with having a playlist to listen to when you want to concentrate, having a physical place that accomplishes the same thing will also put you in the right frame of mind to be more focused.

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When you do find the right place to do your focused work, then only do focused work there. Never surf, never do any online shopping. Just do your work and then leave. You want to be training your brain to associate focused work with that environment and nothing else.

If you need to make a phone call, respond to an email or message, then go outside and do it. From now on, this place is your special working place and that is all you use it for.

Every morning, I do fifteens minutes of meditation. Each time, I sit down to do my meditation, I use the same music playlist and the same place. As soon as I put my earphones in and sit down in this place, my mind immediately knows it is meditation time and I become relaxed and focused almost immediately. I have trained my brain over a few months to associate a sound and a place with relaxed, thoughtful meditation. It works.

4. Get up and Move

We humans have a limited attention span. How long you can stay focused for depends on your own personal makeup. It can range from between twenty minutes to around two hours. With practice, you can stay focused for longer, but it takes time and it takes a lot of practice.

When you do find yourself being unable to concentrate any longer, get up from where you are and move. Go for a walk, move around and get some air. Do something completely different from what you were doing when you were concentrating.

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If you were writing a report in front of a screen, get away from your screens and look out the window and appreciate the view. Take a walk in the local park, or just walk around your office. You need to give your brain completely different stimuli.

Your brain is like a muscle. There is only so much it can do before it fatigues. If you are doing some focused work in Photoshop and then switch to surfing the internet, you are not giving your brain any rest. You are still using many of the same parts of your brain.

It’s like doing fifty pushups and then immediately trying to do bench presses. Although you are doing a different exercise, you are still exercising your chest. What you need to be doing to build up superior levels of concentrated focus is, in a sense, do fifty pushups and then a session of squats. Now you are exercising your chest and then your legs. Two completely different exercises.

Do the same with your brain. Do focused visual work and then do some form of movement with a different type of work. Focused visual work followed by a discussion with a colleague about another unrelated piece of work, for example.

The Bottom Line

It is not difficult to train your brain to become better at concentrating and focusing, but you do need to exercise deliberate practice. You need to develop the intention to focus and be very strict with yourself.

Set time aside in your calendar and make sure you tell your colleagues that you will be ‘off the grid’ for a couple of hours. With practice and a little time, you will soon find yourself being able to resist temptations and focus better.

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Featured photo credit: Wenni Zhou via unsplash.com

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