A patient recently asked me to compile some tips to help with concentration. I thought I could publish this, so others could benefit as well.
* Many people find it’s easier to concentrate in the morning. In Chinese medicine, certain functions are best done at a certain time - also called the Chinese clock. The Yi, or our ability to think/concentrate, for instance, is governed by the Spleen, which has most energy between 9am and 11am. According to the Chinese clock, this is therefore a good time to study or work. Keep work that needs more attention for this time, whilst other, less demanding jobs, can be kept for a different time.
* Have a nap! Studies show that a short nap of 10 to 20 minutes is not enough to make you feel groggy, but will refresh your brain enough to help with concentration. A short nap in the afternoon has also been shown in studies to be more effective than caffeine in waking you up.
* Avoid constant sensory input. Multi-tasking (trying to do more than one thing at a time), loud noises, and visual stimulation (such as from a T.V./phone/tablet) make concentration much more difficult, and being around them or doing them too much (even at other times, when you are not particularly trying to focus on work) can put you into a habit of non-attention which can be hard to break.
* Take breaks. Go outside and breathe deeply or take a brisk walk. Make yourself do this often and you’ll be able to return to your task recharged and ready to focus more creatively. A regular exercise routine (something that gets you slightly out of breath - about 5 times a week), will help as well.
*Learn to meditate. Meditation is the most powerful of all concentration enhancement techniques. Learn a few simple meditation techniques and practice them at least five minutes daily.
- While meditating, watch your breath. Don’t control it in any way, just observe. This teaches you to focus your mind on one thing at a time. As you observe your breath, it will slow down, along with your mind (this is a scientifically well-documented), and you move into a dynamic, peaceful (but not sleepy) state of being. Breathing from the abdomen and putting your attention on those breaths can help you relax. Try placing your hands on your belly. When you breathe in and breathe out, your hands may gently move. Focusing on this movement gets your mind off of your busy thoughts and onto your body. You can distract yourself and bring yourself to a different place.
- You can try the 4-7-8-breathing technique for relaxation. This breathing exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
•Exhale completely through your mouth, making a whoosh sound.
•Close your mouth and inhale quietly through your nose to a mental count of four.
•Hold your breath for a count of seven.
•Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
- Mindfulness is a great way to learn to "be in the moment". There is lots of help out there. You could read a book about it, try a class, or get some online guidance with https://www.headspace.com/science/mindfulness-meditation-focus. The comedienne Ruby Wax has written a lot about how mindfulness helped her and she has a Facebook page where she posts regular tips.
