7 ways to improve your attention span and concentration, according to experts

The founder of Positive Psychology Coaching, Kiki Ramsey, points out that the continuous bombardment of information and our dependence on technology have significantly reduced our attention span. However, there are effective strategies to combat these distractions and improve our productivity.

The causes behind our distraction

La overload of commitments and the habit of multitasking are factors that affect our ability to concentrate. In addition, the amygdala, a part of the brain related to fear, is activated with excessive stimuli, making it difficult to focus.

The biopsychologist Mary Poffenroth mentions that hormonal changes induced by stress also influence our attention span, taking us from a reflective and goal-oriented state to a more reactive and impulsive one.

Strategies to Improve Attention

One of the experts' recommendations is to always have a clear objective. Oliver Burkeman, a British author, suggests that breaking projects into small, achievable goals makes it easier to focus, as it prevents us from feeling overwhelmed. For example, if you are writing a book, aim to write 100 words a day.

Another technique is the use of "sensory anchors," such as a specific song or a scent that you associate with focused work. This strategy creates a Pavlovian association that facilitates entering a state of concentration.

The "time blocking" method is also useful. It involves designating specific periods for individual tasks, thus avoiding multitasking. The Pomodoro technique, which consists of working for 25 minutes and taking 5-minute breaks, is a popular way to implement this strategy.

6 foolproof techniques to improve concentration

Create an optimal environment and other tips

Un clean and organized environment can significantly enhance our ability to concentrate. Studies have shown that clutter disrupts the flow of information in the brain. Therefore, maintaining a tidy workspace free from distractions is essential.

On the other hand, "box breathing" or square breathing is a technique that helps reduce stress and improve concentration. It involves inhaling, holding, and exhaling air in four-second patterns.

Finally, physical movement also plays a crucial role. Simple activities like walking or stretching increase blood flow to the brain, thus improving cognitive function and concentration ability. Additionally, addressing distractions immediately, such as jotting down a pending task, allows for a quicker return to the original focus.

In summary, in a world full of distractions, adopting these strategies may be the key to improving our attention and being more productive.