1. Understand the Basics of Concentration Concentration is your ability to focus mental effort on what you're doing. It's affected by: Mental fatigue Distractions Lack of interest Poor habits (e.g., multitasking) 2. Build Foundational Habits These support your brain’s capacity to focus: A. Sleep Aim for 7–9 hours/night. Poor sleep = poor attention and memory. B. Nutrition Eat brain-friendly foods: omega-3s (e.g., fish), nuts, leafy greens. Stay hydrated. C. Exercise Increases blood flow to the brain. Just 20 minutes/day of walking can help boost focus. 3. Train Your Mind You can build focus like a muscle. A. Start with “Pomodoro” Sessions 25 minutes of focused work → 5-minute break. After 4 cycles, take a longer 15–30 min break. B. Mindfulness Meditation (5–10 min/day) Sit still, focus on your breath. When your mind wanders, gently return to your breath. Apps: Headspace, Calm, Insight Timer. C. Practice “Single-Tasking” Work ...
Compendium on Work, Health , Learning , Social and Spiritual Aspects of Leading a Complete Life