How to increase concentration?

The success of many activities provides such an important mental process as attention. Its concentration is especially important for specialists in mental work, people with a fast pace of life, when there is a frequent change in activities and tasks, and, of course, with schooling. Consider effective methods and exercises aimed at increasing the concentration of attention of an adult and a child.

Attention - the concentration of perception on a specific object. It has the following properties:

• sustainability;
• switchability;
• volume;
• distribution;
• concentration.

For the successful study of a child or the activities of an adult, it is necessary to develop all its properties, but it is especially important to learn to concentrate. Concentration of attention is the maximum focus of cognitive processes on one object or object of activity without distraction to any internal or external stimuli. Inability to concentrate on the object, frequent distraction and fatigue indicate distraction.

The development of attention will be well promoted by short classes with the implementation of certain techniques and exercises, but in order for them to be effective, you need to adhere to certain rules.

Create yourself additional motivation. When starting to carry out any task, you need to give the installation that at the moment it is the most important of all things, the rest can wait. To enhance motivation, it is better to think in advance about what benefits can be obtained when the task is completed.

If you need to motivate a child, it is advisable to negotiate with him a small rewardwhich he will receive upon successful completion of work. This may be some of the sweetest or later going to bed, permission to play some computer game or co-creation. Knowing the interests of your child, it’s easy to come up with an incentive.

Drink plenty of water. Scientists have proven that in order to activate brain activity, timely intake of water is necessary. Due to a general lack of fluid in people, some attention disorders may occur. An adult is recommended to drink 8-9 glasses of clean drinking water during the day, a child of school age - 5-6 glasses.

Manage secondary tasks. We need to learn how to clearly prioritize, performing primarily important tasks, leaving less significant, which do not require quick decisions or actions, at a later date. When completing assignments try not to be distracted by minor external factors (noise outside the window, the sound of the TV in the next room, etc.) in order to quickly complete the task that was started and move on to other duties.

No need to strive to do several things at once. Performing several tasks at once may not have the best effect on the final result. The specificity of the brain is such that it can concentrate to the maximum on the fulfillment of a mental task even in one approach. But working in a multitasking system implies frequent switching of attention, and this reduces concentration when performing the main task. If a person needs to complete several tasks that require mental effort, then it is better to compile a ranked list by degree of importance and adhere to it clearly.

Make a list of things that bother you. People tend to be distracted, reducing productivity. At leisure, you should think about your "bad habits", and better - make a visual list of actions that interfere with the work. The list may include telephone conversations that are not important, communication on social networks and instant messengers, viewing news on the Internet, and for someone - frequent tea breaks or late going to bed, leading to sleep deprivation.

Learn the culture of breaks. In any long-term work, breaks are simply necessary, but they must be correct, giving rest to the tired brain and promoting further focus. A break must be done after completing one task, and with a large volume - after the completion of its logical part, and it must be accompanied by a small motor activity. Ideally, this is a walk in the fresh air, but if there is no possibility, then you can perform simple physical exercises or simply go from one room to another. Gymnastics for the eye muscles or the direction of looking through a window at distant objects will help relieve tension from the eyes.

Simple exercises will help to increase the level of attention. Of course, for their implementation, you need to choose a separate time, and not try to develop skills of concentration in parallel with other things. At first, any new, even short, occupation requires a certain inner spirit and tension, therefore, when performing the technique, you need to relax for a few minutes, completely disconnect from all things and not be distracted.

Exercises with children should be carried out in a playful form for no longer than 15 minutes. To maintain interest, you can organize competitions with any member of the family.

The most popular exercise known to all parents and children. The child is given the task of finding all the differences between two similar drawings. It is better for preschoolers to provide not too bright images with a difference of no more than 10 positions. Younger schoolchildren can be shown vivid drawings with a lot of small details and differences. A detailed examination improves the volume and switching of attention, and also helps to concentrate it simultaneously on two objects. Similar pictures for such an exercise can be easily found on the Internet.

Print letters on a piece of paper in a chaotic manner or take the text from some old newspaper (but only so that the font is not too small) and agree that in all words (in each line) you need to cross out a certain letter (for example, “About "). Task execution time - 1.5-3 minutes. After a while, check for errors - whether there were missing letters or the wrong letters were crossed out.

Game exercise is great for interesting and useful leisure for the whole family. It allows you to increase focus, as well as develop auditory attention and short-term memory. The minimum number of players is 2 people, but the more participants, the more fun the game goes. The task of the players is to memorize and repeat the words, keeping them in order, and following the correct sequence of words is followed by the person selected by the judge, recording the alternation of words. So that the game does not cause the child fatigue, it is better to use words of a certain subject: transport, furniture, cities, etc.

The course of the game looks like this: “Airplane,” the first participant calls. “Airplane, bus,” says the second. “Airplane, bus, tram ...” - repeats the third, etc. A participant who has lost the sequence is considered a loser and is eliminated from the game. The one who made no mistakes wins.

To complete the exercise, you need a blank A4 sheet and a pencil. The lead time is 3 minutes. It is better to set a timer with an audio signal for this period.

The sheet must be placed horizontally and for 3 minutes with a pencil slowly and accurately draw straight lines from left to right, ending with one, immediately below it should start the second, etc. All attention and thoughts should be focused only on drawing lines. When you notice that at least the slightest distraction has occurred, you should fix it on the line with a light stroke up (in the form of a small peak - like on a cardiogram) and continue drawing straight lines. If the empty space on the sheet runs out before the timer signal, the sheet is flipped over and work continues. After 3 minutes, the number of distractions is calculated.

It will help to improve the degree of focus and observation. Within 20-30 seconds you need to look at some object, photograph or drawing that includes several elements. Then you need to turn away and describe the examined object in as much detail as possible. After that, you need to look again and check whether there are any forgotten details. Exercise also helps in training short-term memory, which affects perception and volume of attention.

For the exercise you need to prepare an A4 sheet and two pencils. It will be more convenient to draw with a horizontal layout of the sheet.It is necessary at the same time, holding a pencil in both hands, to draw 2 objects: with your left hand - a circle, and with your right - a square. Then change the drawing of objects relative to the hands and try to determine for yourself which hand is easier to draw an object.

Then you should turn on the timer with sound or ask someone to time the clock. It is necessary to draw the maximum possible number of circles and squares within 1 minute in the same way, making sure that the square has clearly drawn angles, and the circle has a smooth circle.

After execution, we can draw conclusions about the level of concentration of attention:

• 10 or more pairs of items - high degree, excellent result;
• 8-9 - above average, good level;
• 5-7 - medium degree, satisfactory;
• less than 5 - insufficient degree of concentration, it is necessary to work on increasing concentration.

In the process of developing attention it is important to learn reflection skills. Reflection is the ability to be aware of one’s internal state (thoughts, feelings, sensations). It implies the ability to give yourself an assessment as if from the other person. Developed reflection allows a person to consciously control his attention, to understand where it is directed and, if necessary, to consciously focus it on what is really important at the moment. A person with a lack of reflection skills "goes with the flow", being in the grip of circumstances.

Reflective technique “Where is my attention directed?”. Ask yourself questions periodically:

• “What really matters to me now is what I am doing?”;
• “Why am I doing this?”;
• “Am I sending my forces and resources there?”;
• "My time is spent on what I need?";
• “Should I continue what I do?”;
• “What do I need and what do I want at the moment and in the near future?”

You can hang a list of these questions anywhere in the house (for example, at the desk) and, as far as possible, answer some questions. They will help to train the focus of attention and find the necessary resources to achieve goals.

The management of concentration is also affected by the emotional state. With strong joy or high anxiety, it is difficult for a person to start even familiar household chores, and even more so to focus on something. Only in a state of calm and poise can you focus your attention as much as possible and not be distracted by anything.

To improve composure and emotional endurance, you can use a set of certain techniques. Exercise “Breathing” will help to increase concentration before a responsible matter or public speaking, as well as get rid of excessive excitement.

• Take three deep breaths and concentrate on normal breathing.
• Try to relax and imagine how the air passing through the airways fills and expands the lungs. The breathing is even and calm.
• Then again take 3 deep breaths and exhalations, imagining on each exhalation that with them the tension and excitement leave the body.

The exercise "The surface of the lake" allows you to develop inner focus and eliminate excessive emotionality. You need to close your eyes and imagine the calm, quiet expanse of the lake. The surface of the lake is absolutely transparent and clean. It reflects beautiful trees growing on the banks of the reservoir, and a blue sky with snow-white clouds. You stand on the shore and admire the serene lake, tune in to calm and inner harmony. You can mentally describe the landscape, listing everything that you could imagine.

The exercise "Beads" It helps to increase concentration and eliminate anxiety.In the countries of the East, beads are a popular accessory used both at home and at work. Perhaps that is why eastern people manage to make balanced and reasonable decisions in any circumstances.

Going through the rosary, you need to fully concentrate on this lesson and listen to your feelings, noting when the anxiety leaves and calm comes. Instead of a rosary, you can use beads or the thumb scrolling method. With this method, the fingers are crossed into the lock, and the thumbs make circular movements.

Work on increasing the level of attention requires certain volitional efforts, especially for children. It’s easier for an adult to tune in to exercise, they can anticipate the outcome in advance. Children prefer to spend their free time on passive rest at the TV screen, computer games, hobbies and communication with peers. Perhaps, when motivating and organizing classes, some recommendations will help.

• Creating a welcoming atmosphere and positive attitude. No need to force them to complete tasks using intimidation and unflattering epithets about the child. It is important to instill confidence in the child that he will cope with the tasks, and they will help him in further studies.
• Clear day organization. Compliance with the regime favorably affects health, brain activity and sound sleep. You can include short developmental activities for attention in the regime of certain days of the week, and not daily.
• Personal example. Parents for children are a role model, so joint exercise will benefit both children and adults.
• Development of independence. The main component of effective learning as a whole is the transfer of responsibility for their knowledge, abilities and skills to the child himself. Parents will not be able to constantly perform tasks with him. It is necessary to convey to the student that he should strive for development, explain that he needs this, and not mom or dad. Talk about all the benefits that additional tasks can provide.
• Increase self-esteem. Many children, faced with small failures in the learning process, lose confidence. From them you can often hear phrases: “I can’t!”, “I can’t!” and, unfortunately, parents sometimes consolidate this uncertainty, showing their irritation and disappointment in the process of completing homework with the child. Instead, cheer on your son or daughter, tell them: “I know, it’s not very easy, but you can do it!”, “You will succeed!”, “I believe in you!” One who has faith in himself and his strength has a good level of concentration.

Among other things, proper nutrition affects the level of attention. No need to burden the body with carbohydrates. To increase mental performance, it is worth consuming foods enriched with vitamins: fruits, berries, cereals, nuts, fish, meat, dark chocolate, cocoa and coffee are acceptable in certain doses.