1. Get enough sleep
It’s amazing how many benefits a good night’s sleep can provide. Conversely, a lack of sleep has many disadvantages. Eight hours of sleep is essential for increased concentration. It is not advisable to pull an all-nighter or study late into the night, especially if you have an exam the next day. Manage your time well, study beforehand and get enough sleep. Sufficient sleep also improves your ability to remember information that you absorbed the day before. Keyword short-term memory!
2. The right diet
There are foods that can increase concentration, so-called brain foods, and those that impair concentration. Foods that should ideally be avoided are sugar, especially processed sugar, alcohol, refined carbohydrates, such as white flour, and too many trans fats, such as potato chips.
On the other hand, coffee, fruit, vegetables, green tea, healthy fats found in avocado and olive oil, nuts and dark chocolate, chia seeds, whole grains and plenty of water are good for concentration. Such foods reduce inflammation in the brain, increase blood flow and thus the flow of oxygen and can improve concentration as well as sleep and memory.
3. Minimize distractions
Personally, I find it hard to concentrate when I’m distracted from all sides. Before I start studying, I tidy my desk, sit down in a quiet place, switch off my digital devices and turn on some music to block out outside noise. What I absolutely cannot recommend – I have personally had bad experiences with this and recognized it as a source of distraction – is to watch Netflix or YouTube on the side while doing homework or studying. These distracting factors reduce the necessary focus.
4. Set goals
It is easier for us to get things done if we have a specific goal to work towards. It doesn’t matter whether this is a certain number of hours, number of pages or chapters, or a specific time. If you know that after this chapter or at 6 p.m. you’re done studying, you’ll be more motivated to do your homework more efficiently and with more concentration than if you don’t set yourself any specific goals. And it’s incredibly motivating when you can successfully tick off small step goals.
5. Create rewards
It is advisable to reward yourself for completed work. If I know that I will soon finish a section or have reached an intermediate stage (e.g. a chapter), then it motivates me a lot if I have a reward in sight, for example something that I enjoy or that is good for me, I am more motivated to concentrate on my schoolwork. A snack, a conscious break or free time, a meeting with friends, a movie night, a bath, etc. are all suitable rewards. Anything that makes you feel good and motivates you is suitable as a reward and helps you to increase your concentration out of self-will (intrinsically).
6. Train the mind
Concentration can be learned. You can practice concentrating better and for longer. On the one hand, you can train your mind by focusing on one thing and doing only that instead of multitasking. This is because concentration is scattered and spread out and it is difficult to focus on something. Meditation, e.g. sitting still for ten minutes, is also helpful if you want to stimulate your mind and practice the art of focus.
Valentina Baumann, Lyceum Blogger and alumna
