How do I meditate for concentration
You can train more concentration
In lectures you often find it extremely difficult to concentrate and it is almost impossible for you to have longer learning sessions without constant interruptions? No wonder, because push notifications are on the smartphone the perfect distractionwhen we actually had to concentrate on what we were learning. And even if we don't receive a notification, we keep checking in between to see whether someone has written to us on WhatsApp - and what will the weather be like tomorrow? And anyway? Does it sound familiar to you? Good news: You can learn to concentrate! We'll explain how!
1. Identify and eliminate distractions
Even if you Train concentration all of this is of no use if there are things around you that constantly distract you. So before you ask yourself how you can personally increase your concentration, you should consider what factors usually distract you. Do your roommates keep knocking on your room door as soon as you sit down to start doing housework? Or do you always check your emails on your smartphone before you start studying? You need to recognize and eliminate these distractions. For example, let your flat share know that you need some rest for the next few hours, or move your workplace to the library. Or set specific time windows in which you can use your smartphone or check e-mails. When in doubt, it helps to switch on airplane mode, deactivate the WLAN or switch off the phone completely.
2. Train willpower
Not all distractions can be turned off in everyday life. That's why it's up to you to train your willpower! Of course, it would be nicer to spend the afternoon with friends in a café than to sit in the bib, but: Not answering every message the same way helps you concentrate better on your tasks. Willpower can also mean not pressing the snooze button on your alarm clock in the morning, but getting up straight away, or washing and putting away the dirty dishes immediately after cooking. Even little things can lead to you overall more confident and strong-willed and can easily withstand larger distractions.
3. Meditation helps to increase concentration
Meditation and concentration are mutually dependent. Only those who are really focused can meditate and those who meditate regularly find it easier to concentrate. Meditation makes you feel fully focused on one thing and hide everything else. This has a positive effect on yours Brain power and ultimately yours too Ability to concentrate out. In meditation, for example, you can focus on your own breathing or heartbeat. Or you can use tools like the flame of a candle or the ticking of a clock that you can focus on. At first, two to three minutes are enough, in which you sit down undisturbed, close your eyes and take a deep breath. It's best to try meditation in the morning after getting up or in the evening before going to bed. It is important that you never put yourself under pressure while meditating. Give yourself time to practice and don't get angry if your thoughts wander frequently at the beginning. In moments like this, just start all over again.
4. Avoid multitasking
Often times, especially when there is a lot to do, we tend to want to do several things at once. However, this usually has the consequence that we each other not dedicate any of our tasks properly and only makes us feel exhausted faster and are dissatisfied with our results. If you fully devote yourself to a task, you will get into what is known as a faster one Flow state and the work is much easier for you, without you being completely exhausted afterwards.
5. Improve time management and take breaks
In order to focus on a task over a longer period of time, it is important that you always shorter breaks insert. A Time management methodthat helps you to organize your work phases and breaks is the Pomodoro technique. All you need is a kitchen clock, an alarm clock or the timer on your mobile phone. The Pomodoro technique also owes its name to a kitchen clock that is shaped like a tomato. The inventor of the method, the Italian Francesco Cirillo, used such a watch in the 1980s. To implement the Pomodoro technique, you divide your work into units that each for 25 minutes are. After each work unit (which, by the way, are called Pomodori) you put one Five minute break a. It is best to first write down what you have to do and then set your timer for 25 minutes. After the first work unit is over, you cross everything you have already done from your list and breathe for five minutes. This is followed by the next 25-minute work unit. After the fourth work unit, you take a longer break of twenty to thirty minutes. You can then repeat this rhythm until all tasks on your list have been ticked off. The following also applies to the Pomodoro technique: no multitasking!
5. More exercise for better concentration
"Only a healthy body can have a healthy mind." - sounds pretty trite, but it's actually true! A University of Illinois study shows that light physical training before exams helps students focus more on the tasks at hand. Therefore, you should do it again and again in your everyday life and especially before phases in which you have to concentrate particularly small fitness exercises integrate. For example, instead of taking the car or bus, you can go to university by bike or walk. If the distance is too far for that, just get off a few stops earlier than usual and walk part of the way! Instead of an elevator or escalator, you should also opt for the stairs more often. Even small changes that you make in your everyday life can help you keep a clearer head in the long term.
6. Food for the brain
The brain is only a small part of the body, but it needs a lot of energy - more than any other organ in your body. Especially in times when you are mentally exerting yourself particularly, it is tempting to reach for a candy bar more often in order to provide the brain with quick energy replenishment. Even if glucose, i.e. simple sugar, drives the brain, the effect from foods containing sugar is usually short-lived. If you Maintain concentration over a longer period of time would like to have other foods. The magic word: complex carbohydrates! Complex carbohydrates are found in fruits, vegetables, nuts, brown rice and grains, and provide your body with them energy over a longer period of timebecause they are slow to break down into glucose.
7. Concentration exercises for in between
If you've eliminated all of the potential distractions and followed the tips above, but you're still not getting your focus right, there are a few simple ones Exercises that can help you increase your concentration. Most Concentration exercises you can do it alone and without any objects:
- Memorize a picture for a minute. Then turn it over and try to list all the things that can be seen in the picture.
- Even if it sounds funny: play with your study group "I am packing my suitcase".
- Turn on the radio or a podcast, turn the volume down and try to understand what is being said.
- Count that Alphabet backwards up or spell words back to front.
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