“A focused fool can accomplish more than a distracted genius.” — Alex Hormozi, entrepreneur, investor, and philanthropist.

You must have felt that you could do better and achieve more if only you could find a way to maintain focus and direct your efforts on one thing at a time.

Don’t worry, you are not alone. In fact, research conducted by Crucial Learning shows that 2 out of 3 people struggle to focus on a single task.

What causes this many people to be distracted? What can you do to boost your concentration and help yourself be more productive?

Read on to find out!

7 Factors and Conditions Affecting Concentration

If you are unable to streamline your focus, these could be the potential causes:

1. External Distractions

Some people find it hard to focus if they are in a nosy environment with sounds of traffic, people, construction, loud music, etc.

But noise is not the only external factor that can affect your concentration. Others include:

• Visual distractionssuch as cluttered and unorganized workspace
• Constant notificationsfrom your phone or other devices
• Poor lightingwhich can be either too dim or too bright
• Unpleasant smellsfrom food or chemicals

2. Lack of Sleep

“Tired minds don’t plan well. Sleep first, plan later.” — Walter Reisch, Austrian-born director and screenwriter.

Insufficient sleep can lead to a number of health issues including hypertension, obesity, diabetes, etc.

But one of the first things you’ll notice after a sleepless night is how hard it is to focus on even the simplest tasks such as reading a few paragraphs, following a conversation, or completing routine work assignments.

3. Lack of Physical Activity

Being physically active comes with many advantages to your health, including chronic disease prevention and weight management.

Consequently, the lack of physical activity can lead to many health issues, such as depression, anxiety, osteoporosis, muscle weakness, and yes, poor concentration.

Why is that?

Simply because physical activity enhances blood flow to the brain and stimulates the release of chemicals like endorphins and serotonin, which help boost your mood, reduce stress, and improve your cognitive function and concentration.

Without regular physical activity, these benefits are lost, leading to decreased mental clarity, increased stress levels, and a higher risk of mental health issues.

4. Stress

We all know that stress is not good for any aspect of your health, but what is the science behind it?

When you’re stressed, your body releases adrenaline into your bloodstream, giving your brain bursts of energy. If you are exposed to prolonged stress, your body starts to release stronger hormones called glucocorticoids.

These hormones stay in your brain longer than adrenaline and target the hippocampus, the part of your brain in charge of forming, organizing, and storing memories.

Chronic stress can unbalance these hormones, killing cells in the hippocampus and leading to confusion, memory problems, and learning difficulties over time.

5. Poor Nutrition

Poor nutrition which consists of a lot of refined sugar or saturated fats, can lead to decreased blood flow to the brain and reduced production of neurotransmitters necessary for maintaining focus and concentration.

Furthermore, a lack of essential nutrients like iron, zinc, vitamin B, and omega-3 fatty acids can hurt your cognitive function, including concentration and memory.

In simple terms, your brain needs quality “fuel”, food rich with proteins and vitamins to run properly and operate at the highest levels.

6. Attention Deficit Hyperactivity Disorder (ADHD)

It is estimated that more than 366 million adults suffer from ADHD worldwide. But what is ADHD and how does it affect people?

ADHD is a neurodevelopment disorder and people who suffer from it have, among other things, difficulty focusing on tasks or any other activity, get easily distracted, have trouble following instructions, are prone to excessive physical movement, and are unable to sit still for longer time periods.

7. Anxiety

Anxiety is another mental disorder causing people who suffer from it to feel fear and uneasiness, in some cases, for no apparent reason.

Anxious people tend to have intrusive thoughts and worries, making it difficult to remain focused on the tasks.

This disorder sometimes comes with restlessness and the inability to sit still, which impacts the concentration levels even further.

How to Boost Your Focus and Concentration Naturally

Here are five things you can do to stay more concentrated on the tasks that lie before you:

1. Challenge Your Brain Daily

A study shows that training your brain for 15 minutes a day, five days a week can boost your neuropsychological performance, including your concentration level.

Some of the mind games to consider for brain “gym” are:

• Sudoku
• Chess
• Scrabble
• Mahjong
• Minesweeper
• Jigsaw puzzles

2. Work on Improving Your Sleep

If you have trouble sleeping 7 to 8 hours consistently, try the following routines:

• Do not watch TV or any other screen at least an hour before you go to bed
• Regulate your body’s internal clock by going to sleep and waking up at the same time every day
• Engage in calming activities before sleep such as reading a book or taking a warm bath
• Keep your sleep area dark, quiet, and cool
• Avoid heavy meals, caffeine, or alcohol close to bedtime

3. Engage in Physical Activities

Depending on your fitness level you can dedicate a portion of your day to walking, running, playing various sports, or going to a gym.

Any physical activity is welcome. So, if you are unable to fit exercise into your schedule, try incorporating activities into your daily tasks.

This could include taking the stairs instead of the elevator, doing a quick workout during a break at work, or even parking further away to add more steps to your day.

4. Optimize Your Diet

Here is what to look for in the food to gain steady energy and support your brain health:

• Omega-3 fatty acidsfound in fish, walnuts, chia seeds, etc.
• Antioxidantsfound in berries, tomatoes, broccoli, bell peppers, etc.
• Vitamin Bfound in whole grains, poultry, eggs, leafy greens, etc.
• Proteinfound in lean meats, eggs, fish, etc.

     5. Try ADHD Supplements

ADHD supplements refer to medical food designed to improve cognitive abilities and reduce symptoms associated with this condition by compensating for insufficient nutrients such as omega-3 fatty acids, iron, zinc, etc.

Though they might seem safe to use, it is important to consult with a healthcare professional before starting any supplement regimen to ensure they meet your health needs and do not interact negatively with any medications you may be taking.

Key Takeaways

It is important to remember that you are not alone in your struggles to maintain focus no matter where they come from. Be it external distractions, lack of sleep, physical inactivity, stress, poor nutrition, ADHD, or anxiety, keep in mind that you are never out of the options to help yourself.

From brain games, better sleep, and physical activity to a nutritious diet, and ADHD supplements (with professional guidance) choose the strategies that best suit you and start improving your concentration and overall well-being now.