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To

improve

concentration

while

studying you have to understand better what are the factors that contribute concentration.

for

difficulties

of

Causes of lack of concentration • Negative feelings related to work • Difficulties in managing time • Ability to complete the task • Physical and emotional state • Lack of sleep / Poor eating habits • Depression / anxiety or Stress • Environment with distractions • Medication

Examine how you feel. It is difficult to keep focus when you are angry, anxious, depressed or worried. Get as much information you can about your problems and talk to friends/family and/or contact professional help.

Get enough sleep. Bad sleep habits can affect concentration and memory. The effects of lack of sleep accumulate over time. A pattern of regular sleep can help staying focused for a longer period of time. Eat well and exercise regularly. A good breakfast boosts concentration. Maintain balanced levels of sugar in the blood is vital. Also, the brain needs proteins, vitamins, and minerals. Exercising regularly improves blood circulation and helps to irrigate the brain. Find out what time of the day you can concentrate better. Leave the hardest tasks for the moments in which you are physically and mentally refreshed. Try to study always at the same time because that will help you set this time as the “study time”.


Keep worries aside and praise yourself for the progress. * Before you start working, make a list of what you have to do (make a “to do list”). * Add to that list the things that can constitute a distraction while you are working. * Try not to focus on the potential long-term consequences of not studying, since that will make you more anxious. * Focus on the topic that you have in your hands and praise yourself for completing the defined tasks. Be specific while defining your goals and in estimating the available time. * Do not set vague goals (e.g.. “ I will study all day on Saturday!”), because they can be discouraging. Instead define clear goals that will help you to be more focused. Define also the steps needed to achieve those goals. When working, plan regular breaks. * Work for short intervals of time. 20-30 minutes is the ideal time to maintain a good concentration and to consolidate and/or review the topics under study. * Take intervals of 5 minutes. Take a longer break after 90 minutes of work. * Revitalize body and brain during the breaks. For instance, you can walk a bit…, since it will allow blood to circulate more easily. Also, if seated, you can relax to the sound of your favorite music. Learn effective study methods. * Think how the subject that you are studying fits into an overview of the course or in its goals. Try to find a connection between what you are learning and what you already know. By doing this, you will be able to have a positive attitude and develop the necessary motivation to stay focused. * Write in your schedule all your tasks (make a "to do list“). Try to estimate the time that you will need for each task and set a time to do them. *It is easier to be focused when you are actively involved in tasks. Thus, make diagrams, use colored markers, speak out loud ... *Choose the topics that you find most interesting or easy and interleave them with the less interesting ones. *Take a few minutes to review what you did during the study session and plan the next session. It reduces the amount of work, transforming it into small and manageable parts.


Find a specific place you can only use for the study. The library or study room are good examples. Do not transform your bed into a place of study, because your body can be "confused", contributing to encourage any difficulties in sleep. Make sure that the place you choose to study has a mild temperature, enough lighting, good ventilation, a comfortable chair (but not too much comfortable) and a wide table to spread the material. References: Student Support Services (2008). Concentration. Nottingham Trent University

Serviรงo de Psicologia da Universidade da Madeira [Psychological Unit]

March, 2018 Site: http://scp.uma.pt | Email: servico.psicologia@mail.uma.pt | Phone: +351 291 20 94 98 / + 351 91 81 59 467 | Facebook: ServicoPsicologiaUMa |

How to improve your concentration while studying?  

To improve concentration while studying you have to understand better what are the factors that contribute to difficulties of concentration....

How to improve your concentration while studying?  

To improve concentration while studying you have to understand better what are the factors that contribute to difficulties of concentration....

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