Having trouble with concentration?

Do you recognize the following challenges?

• It can be challenging to maintain your focus on a specific task.
• You may struggle with forgetfulness and disorganization.
• Keeping track of your activities and maintaining an overview can be difficult for you.
• Additionally, you are easily distracted from your current task.

Keep reading to discover our practical tips on how to effectively cope with concentration issues during your graduation.

When do you speak of concentration problems?

If you have difficulty concentrating, it often results in trouble focusing on a single activity or task. Concentration problems exhibit various symptoms, but forgetfulness and mental chaos are the most common ones.

Several factors can cause concentration problems. For instance, tiredness or pressure can make it challenging to concentrate, though these situations are often temporary and can be resolved by getting a good night’s sleep or completing a stressful exam.

However, concentration issues can also persist for extended periods and have deeper underlying causes. They are often interrelated with other factors such as depression, stress, burnout, or functional disabilities like ADHD and ADD.

Additionally, reduced brain function can contribute to concentration problems, often attributed to impaired blood flow to the brain tissue, which can be caused by factors such as obesity, diabetes, smoking, stress, and advanced age.

It’s important to note that concentration problems can significantly hinder academic progress, especially while working on tasks like writing a thesis as they create a sense of restlessness in both your environment and within yourself. Thus, breaking this pattern is crucial for academic success.

What can you do to address your concentration issues?

Take regular breaks

Sometimes, you work for too long and eventually, you literally run out of energy. By taking short breaks multiple times throughout the day, you ensure that you regularly recharge your energy. Plan these breaks for yourself too. For instance, begin your day at 9:00 am and end it at 5:00 pm. Take a coffee break at 10:30 am, have lunch from 12:30 pm to 1:00 pm, and enjoy an afternoon tea break at 2:30 pm.

This way, you establish a routine and consequently, change your current rhythm. The frequency at which you should take breaks varies from person to person. However, ensure that you take at least two 15-minute breaks and have a lunch break of at least 30 minutes.

Take care of yourself

No one can function properly without a healthy diet and sufficient sleep. Ensure that you get at least 8 hours of sleep per day. Limit your coffee intake, stay hydrated by drinking plenty of water, and maintain a regular and nutritious eating pattern. Additionally, incorporating exercise into your routine will help you unwind after exertion, so make sure to allocate time for it in your daily schedule. Lastly, establish an agreement with yourself that if you have worked throughout the day, you will take the evening to unwind and engage in enjoyable activities. Don’t forget to reward yourself as well!

Choose a quiet environment

If you are sitting in a busy office or a bustling café, it can be difficult to concentrate. Therefore, it is preferable to work in a peaceful environment with minimal distractions. A good option is to go to the library, where you can often find a quiet zone. Additionally, when working on your thesis, remember to disable notifications from your social media accounts and emails to avoid being distracted. It is also recommended to either switch off your phone or put it on silent mode. Finally, inform those around you when you are studying and would prefer not to be disturbed.

Plan your “worry” time

If you find yourself frequently distracted by various thoughts, it would be beneficial for you to schedule a specific time for worrying. This means setting aside a fixed time during the day when you can allow yourself to worry. It is often helpful to do this towards the end of the afternoon, before wrapping up your day. At that designated time, allocate 30 minutes to reflect on your thoughts. Take the opportunity to review them and then consciously put an end to your worrying period.

If you experience distracting thoughts throughout the day, make it a habit to briefly jot them down. Afterwards, don’t dwell on them and instead, return to what you were doing. You will notice that writing down your thoughts helps redirect your attention back to your tasks and allows you to gain better perspective when you have your designated half-hour of worrying at the end of the afternoon.

Focus on the present moment

Mindfulness is used to train your attention and help you stay present. It ensures that you worry less by allowing thoughts to simply exist without judgment. By practicing mindfulness, you can experience less stress and learn to find happiness in the present moment. Many colleges and universities offer mindfulness training as an opportunity for students. Alternatively, you can download the free Mindfulness App from VGZ to practice mindfulness.

Take concentration problems seriously

With the given tips, you can improve your concentration span on your own. However, if you are experiencing psychological issues such as depression, chronic fatigue, stress, or burnout, it would be wise to seek professional help and start by scheduling an appointment with your doctor. Additionally, it is important to prioritize your recovery if you are stressed, burned out, or suffering from depression. Allow yourself the time and space to heal, and discuss it with your training. Collaborate on a recovery plan with your academic advisor and study program, and explore any support services or programs offered by your college or university.