6 exercises to improve your concentration (according to science)

Do you want to improve your concentration? The good news is that there are a number of science-approved tricks that can help you with this. Concentration is what allows us to follow the thread of meetings, conversations, work, and even series (even if they are short), helping us to understand and remember everything we have just seen and heard. The problem is that with so many things and being connected to technology almost 24/7, our ability to stay focused has been increasingly affected, and there are those who can’t stay more than 10 seconds on the same thing. This is normal, but it does not mean that you have to accept that things are like this and that you are lost forever. Studies show that the average adult can’t stay focused for more than 20 minutes, but we know that a series episode lasts longer than that, and our jobs also take a lot longer, so it’s something we all have to work on. The good thing about all this is that the brain can be trained and worked, and science has found a number of exercises that help improve concentration, which also allows us to be more present in what we do.

Write a list of “what not to do”?

Do you already make a to-do list? Well, now you have to make a list of “don’ts” things. Researchers have found that it takes up to 25 minutes to regain your focus after losing it, and this type of list can help you avoid distractions. This means that whenever you feel like looking at Instagram or something online or doing something else you shouldn’t do, you’d better write it down on your list – this allows you to transfer the thought to paper in order to get rid of it and end the temptation.

Read long books, slowly

According to the Pew Research Center, 26 percent of adults didn’t read a single book last year. The problem is that the habit of reading short content affects our ability to concentrate longer. That is why it is recommended to take a good long book (200 pages is enough) and read slowly, trying not to speed up or skip paragraphs or words.

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The old trick

In the early 1900s book The Power of Concentration, Theron Q. Dumont offered several old-schools but effective concentration tricks. The first is to sit still for 15 minutes, open and close your fist slowly for 5 minutes, or try to follow the second hand of a clock for several minutes. It sounds simple, but it’s harder than you think, and it also helps to work on your patience.


Meditation isn’t just good for your mental health, it can also help you stay focused longer on what you’re doing. Experts recommend choosing a quiet place and practicing meditating for 15-20 minutes, which according to the University of Washington can help you after just 4 days of practice.

Physical exercise

You can’t exercise without being focused, so you will hurt yourself. In addition, researchers have found that when you exercise, you help your brain work on its ability to ignore distractions.

Active listening

This trick is very simple, it consists of listening to others without trying to talk or interrupt, taking the time to be silent, listen and absorb what they say, which will also make you become a better person and give others the feeling of being listened to.

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