Do you have exams and need to study, but you can’t concentrate? There are methods, techniques, strategies and supplements to improve concentration and memory. Vitae recommends, a 100% natural supplement based on Omega-3 (EPA) and Omega-6 (DHA and GLA), two fatty acids that are very important for brain function. This formula contains a unique combination (EPA:DHA:GLA= 9:3:1) scientifically supported, which helps the proper development and functioning of the brain. Provides beneficial effects in all vital stages, improving performance, concentration and memory capacity; especially in cases of attention deficit and hyperactivity, learning difficulties, undiagnosed behavioral problems, autism spectrum disorders, neurodegenerative diseases, among others. In addition, it is highly recommended by specialists in infant nutrition, for pregnant women and for people with diets based on high intakes of Omega-6 (saturated fats, meats, dairy products, etc.).
You want to know how to concentrate to study and memorize? So, we recommend that you continue reading this Psychology-Online article, in it you will find tricks for studying and advice to get the most out of your memory.
Why can’t I concentrate to study?
Do you find it difficult to concentrate when studying? What is the reason for the lack of concentration? Next, we will see the most frequent causes and reasons:
- External distractions: noise, music, voices, movement, mobile phone…
- Internal distractions: hunger, thirst, discomfort, sleep, tiredness…
- Concerns.
- Stress.
- Anxiety.
- Depression.
- Lack of motivation.
- Attention problems.
- Poor ability to concentrate.
Next, we will see how to solve the circumstances that make you unable to concentrate. There are many ways to concentrate to study.
Sleep well
The first thing we must take into account for the proper functioning of cognitive abilities is rest. In order to start studying and perform correctly, you must have slept well. We are referring to both sleep time and its quality. It is recommended sleep 8 hours and have some good sleep hygiene habits for example:
- Use the bed only to sleep and not to study.
- Function according to sunlight, that is, sleep at night and be awake during the day. Studying at night will affect your circadian rhythm and will affect the performance of your attention and concentration.
- Follow a relaxing routine before going to bed: eat dinner early, leave screens…
Sleeping is not only important to study better, but sleep is essential to memorize. One of the functions of sleep is learning. While you sleep, the concepts studied are consolidated. For this reason, it is counterproductive to study at night and sleep poorly. Here you will find .
Vitamins to study
It is also important to follow a healthy and varied diet to be healthy and for optimal brain functioning. To do this, we must provide the body with all the necessary nutrients and the smallest possible amount of unhealthy foods. Sugar especially affects the nervous system and cognitive abilities, among whose effects we find irritability, nervousness, lack of concentration and mood changes. Therefore, sugar consumption may be one of the reasons why you often say “I can’t concentrate to study.”
On the other hand, the fatty acidssuch as Omega-3 and Omega-6, and vitamins They help the performance of brain functions, enhancing the capacity for attention, concentration and memory. Vitamin B1 increases the activity of the nervous system, vitamin B5 provides energy, vitamin B6 helps regulate mood and vitamin B12 helps the proper functioning of the central nervous system.
So what to take to concentrate? Some tips for concentration in relation to food are the following:
- Avoid drinks with sugar and alcohol.
- Regulate coffee consumption.
- Although they provide quick energy, saturated fats and foods rich in sugar should be avoided, as they make it difficult to concentrate.
- Eat foods rich in magnesium and potassium such as bananas, vegetables, nuts…
- Chocolate (with a high percentage of cocoa) in small quantities also enhances concentration and memory.
There’s others .
Do physical activity
Physical activity is essential to stay physically and psychologically healthy. The practice of physical exercise increases the levels of neurotrophic factor, a protein that improves neuronal plasticity, in this way, neuronal connections can increase, which translates as new learning. It also increases the formation of new neurons and the amount of blood they receive, thus improving their functioning.
Physical exercise can even improve function and slightly enlarge the size of the hippocampusone of the brain structures most involved in memory.
Furthermore, practicing exercise has many benefits on a muscular and psychological level, something of great importance if you intend to spend long days studying in the same position.
Find a quiet place
In order to focus on a specific stimulus, such as a book or some notes, it is important to avoid other more striking things that could distract you. When you start studying, the first thing is to find the right place: a quiet place where distractions are minimal. A place is recommended spacious, clear, with sunlight, without noise, tidywith few stimuli, in short, where you can feel comfortable, calm and isolated.
It is recommended that it not be the bed or the sofa, that is, that they are not places that are associated with rest or leisure. It will be easier to concentrate in a place that you associate with work and study.
Manage concerns
“I can’t concentrate to study, what can I do?” If your problem is that you get distracted by thoughts and things that worry you, you can do several things to improve your attention:
- Resolution: resolve those things that have to be done immediately to be able to leave it closed and not interrupt the study session.
- Programming: If it cannot be resolved at this time, you can write down in your agenda when you are going to resolve that issue.
- Relaxation: to have a mind that is clearer of thoughts and receptive to studying and learning new concepts.
- Mindfulness: For all those worries and unproductive thoughts that do not have a feasible solution at the moment, the most useful thing is to practice mindfulness. Mindfulness is a meditation technique that consists of focusing attention on a single object and letting go of thoughts that come. Be aware that “what am I going to do for dinner tomorrow” or “the last exam was terrible” comes to your mind and that these thoughts cannot be resolved and are not helping anything, so you let them go. You politely stop giving them your attention and go back to focus on what you are doing here and now. In this article, you will find more information about .
Have everything at hand
To avoid distractions and not cut off from an activity when you are focused, it is best that you already have everything you need. A good idea is to make a list of materials you need for that task or study day (the notes, the folder, the agenda, the computer, a book, a notebook, that highlighter, a pen that works, a glass of water…). It seems to be less important than it really is, since the most difficult thing about concentration is maintaining it. If every time you need something, you have to get up, you interrupt a moment of concentration.
To plan
To achieve a goal, the first step is planning. Can make a schedule or calendar with your goals study. You must include the tasks to be done and also the breaks. Why planning can help you concentrate better and make your study more productive? Because when you have a very extensive agenda and you don’t know where to start, you waste time deciding. Because when you don’t know what you have to do, it’s easier for you to get overwhelmed and end up doing nothing.
Spend some time organizing your study well, above all, consider realistic times that include breaks. Think that if you achieve what you proposed, your satisfaction will increase your motivation, which will drive you to achieve the next goal (an outline of a page of the book, for example). While if the goals are impossible, you will not achieve them, your motivation will plummet and with that state of mind it is much more difficult to concentrate.
Rest
How to concentrate to study for an exam? The care lasts approximately 45 minutes, however, each person is different. The best thing you can do is try and get to know yourself and know what times of day your concentration is best and how long you can stay focused. It is very important to understand that during study time quality takes precedence over quantity. Studying is not a passive activity, It is an active activity that requires effort on our part to understand, assimilate, internalize and integrate new knowledge.
For all this, you must take breaks when you notice that you are not performing everything you could. Forcing yourself will only increase fatigue, decreasing the functioning of concentration and memory.
Be realistic and accept
Sometimes, lack of concentration or poor performance in studying is caused by poor organization during the course and excessive pressure during the last weeks or days. It is also important for the functioning of concentration to know how to be realistic and understand what memory is capable of doing and what it is not. You cannot perform miracles, you cannot memorize manuals in hours, you cannot study a course in an afternoon. If this is your case, nothing happens, May the experience help you organize yourself better. and start studying in advance next time.
Use all the senses
Memory works better if information is captured through different channels. Therefore, it is interesting that you not only read, but also listen to the explanation. So, we exercise different ones.
The more channels, the better. It is important to attend classes or conferences, watch explanatory videos, documentaries, news on the subject… You can, for example, speak out loud, record yourself and listen to yourself, etc.
Assist processing
The more you work with this information, the easier it will be to retain it in your memory. Therefore, if you want to memorize and concentrate better by studying, you can:
- Read the information.
- Summarize it.
- Ask you questions about her.
- Search for the answers.
- Explain the topic to another person.
Another trick to concentrate when studying and memorize better is involve different brain functions and areas doing different actions. Thinking activates different areas than speaking, writing or moving. Therefore, the more actions you do with this information, the more ways you will be processing it and…