Life Magazine Dec
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It's something we all strive for at some point, to have less distraction in our lives, to be more focused, or simply to have "less on our plates".
With our super busy, highly scheduled, technology driven world, it's no wonder we all lose our focus every once in a while. But it's not only the external distractions like the TV or the kids in the yard, it's the internal ones... being stressed, angry or exhausted that can have an impact on our concentration levels.
If you're finding you're becoming easily distracted, struggling to concentrate and forgetting important tasks or appointments then these tips will help you stay sharp, focused and on target:
#1 Get enough sleep: When you're tired you're also deprived of oxygen, which your body needs to produce the brain chemicals that help you focus. Even a single night lying awake can leave you forgetful and having trouble concentrating for any length of time.
A good night's sleep is your brain's reset button... and according to Edward Hallowell, M.D. author of CrazyBusy, you need to get enough sleep so that you wake up without an alarm.
To help get a good nights sleep have a look at your bedtime routine:
- You should avoid watching TV and using the PC for an hour before bed to help your body and mind wind down.
- Try reading a book (not horror) or magazine instead.
- Make sure your bedroom is clutter free and a nice relaxing space to be.
- A warm (not too hot) shower or bath can help you relax before getting into bed.
- Keep your bedroom a cool temperature and try and have the window open to allow air to circulate.
Also a healthy snack (apple and piece of cheese) with a glass of water can be a great, all natural pick me up if you're flagging through the late afternoon.
#2 Watch the tension: When you're stressed or angry you get a rush of brain chemicals, like norepinephrine and cortisol, that cause you to hyperfocus "like a deer in the headlights," says psychologist Lucy Jo Palladino. While once upon a time this ability to focus saved us from potential predators, today it only robs us of our focus by keeping your mind on something stressful or that makes you angry.
Your best bet here is to get up and get moving. You need to burn off the energy. Plus the activity will flood your body with oxygen and your brain with chemicals. Studies show that those who get two sessions of aerobic activity per week have better concentration levels than those who don't get up and move.
Getting up and doing some star jumps or taking the stairs instead of the lift at work can help to release tension and are activities that are easily slotted into your day.
Another helpful tip? Connect with other people... University of Michigan research released earlier this year found that spending just ten minutes talking to another person can improve your memory and test performance.
A great excuse to find some time to meet a friend for coffee or chat on the phone to someone you've spoken to for awhile. So sometimes more constructive distraction can create less distraction in the longer term.
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