9 Simple & Quick Tips to Improve Your Concentration

1. Create a peaceful environment: A stressful environment is the biggest cause of poor concentration. Other factors like too much and constant noise also affect our ability to focus on the things that we are doing. So, the first and most important thing to do to improve concentration is to work on creating a better environment. If you can’t control or change the environment around you, then try to find at least 2 - 3 hours every day for yourself where you can relax and recharge your energy.

2. Mindful eating: Someone has rightly said, “you are what you eat”. Food is an essential ingredient in maintaining good physical and mental health. If we follow a healthy diet consisting of fresh fruit and vegetables, eat more of sattvik food which is easy to digest, avoid junk food, and eat at the right time, our body and mind will able to function to their full capacity.

3. Meditate: Find a quiet and peaceful spot, sit in the lotus position, close your eyes and slowly let go of all the stress. This is the most simple form of meditation. If you find this difficult, you can sit in a position you find comfortable and meditate with the help of guided meditation exercises or listen to calming music or mantras. This will help you relax and calm your mind.

4. Tratak Kriya: This is an advanced form of meditation. It is for those who have mastered the simple technique and are ready to move on to an advanced level.

Tratak or tratak kriya as it is also called is a special kind of meditative technique. It is practiced by meditating to the flame of a candle. To do this kriya, you need to find a quiet spot, sit in the lotus position, place a candle at approximately 4 feet distance, ensuring that the flame of the candle is in line with your eyes. While setting the candle, make sure that it is directly in front of you and in a place where the flame will not waver.

Once you’ve settled down and controlled your breathing, close your eyes for a few minutes and recite the mantras you meditate to. Then open your eyes and look at the flame without blinking and focus on the upper part of the flame. After a few seconds, close your eyes again. If the image of the burning flame appears in your mind, then focus on the image with a relaxed mind. Repeat this cycle 2-3 times in each sitting.

Tratak helps in improving concentration, confidence, willpower, intuition, eyesight, memory, intelligence, and also aids in strengthening the eye muscles. It also helps with relieving insomnia and bedwetting.

5. Pranayam: Another meditative technique, Pranayam is a set of special breathing exercises which help clear blockages and toxic energy from the body. This technique helps relax and rejuvenate the body and the mind. If you wish to gain all the benefits of Pranayam, then try to do this exercise early in the morning. Alternatively, you can also do it at night, right before bedtime. This will induce better and more restful sleep, leaving you fresh and rejuvenated in the morning.

6. Bhrumadhya Dhyan: Also known as Ajna chakra Drishti, this asana is an excellent way to improve concentration. To practice this form of meditation, sit in the lotus position and focus on the point between the eyebrows. This point is called the third eye. Focusing on this point helps improve concentration, relax the mind, and make one feel at peace.

7. Yoga: Yoga is one of the best forms of exercise to improve both the body and mind. Since getting into and holding the postures and asanas require coordination of the body and mind, it is a great way to build concentration. Asanas like Tadasana (mountain pose), Halasana (plough pose), Bhramari pranayam, Vrikshasana (tree pose), Savasana (corpse pose), Padmasana (Lotus Pose), and Surya Namaskar are great ways to enhance your concentration.

8. Sleep: A tired body and mind are the cause of lack of concentration. For adults at least 6 - 7 hours of sleep every night is necessary to keep the body and mind alert and functioning. When you find it difficult to concentrate, check your sleep patterns. If you find it difficult to sleep or are suffering from insomnia try creating a peaceful atmosphere 2 - 3 hours before your scheduled bedtime, switch off or put away all gadgets and electronics, take a warm bath, drink a glass of milk (avoid tea or coffee), and read something of interest. All these things will help you relax and get you in the mood to sleep. You should also set a bedtime routine and follow it. If the problem is severe, then try to get some medical advice.

9. Switch off: In today’s hyper-connected world we are being inundated with information and communication throughout the day. Our mind is constantly working, always on. When this continues for a long time, it may lead to burnout - physical and mental. To ensure that this does not happen to you, try to work in a digital detox (no or very little use of devices, social media, and internet) in your schedule at least once a week. This will help provide your brain with the necessary rest and allow it to function at its full capacity.

These simple tips will not only help you enhance your concentration and focus but will also help you become healthy and keep up a healthy lifestyle. To get the most out of the asanas and exercises mentioned above, learn them from an experienced practitioner. And, if you constantly find it hard to concentrate on the task at hand or keep forgetting things then try to get a proper medical consultation - because, health is wealth.