What is the best cure for distractibility

What helps against poor concentration? - 10 tips

10 solutions to concentration problems

Every now and then it happens that everyone suffers from difficulty concentrating. It can have various causes. We reveal what helps against a lack of concentration.

What is poor concentration?

In the case of poor concentration, the person concerned does not manage to deal with a certain task over a long period of time. He is quickly distracted by external stimuli and his thoughts also quickly wander. Poor concentration can have harmless causes, but it can also be due to illness.

Causes of a lack of concentration

Mental stress
Deadline and time pressure, stress and excessive demands can lead to concentration disorders both privately and at work. With persistent psychological stress, burnout can also occur.

lack of sleep
Too little sleep or sleep disorders mean that you are unable to concentrate during the day, wander quickly and are tired.

Malnutrition
If you don't consume enough carbohydrates, protein, fat, minerals, water and vitamins, you run the risk of malnutrition. This has the consequence that the performance drops and one is unable to concentrate. A deficiency in minerals, trace elements or vitamins can also trigger a lack of concentration, e.g. if there is a lack of B vitamins, iron or magnesium.

Other factors and diseases
A lack of concentration can also be triggered by a lack of exercise and circulatory disorders. With the latter, the brain does not get enough oxygen and nutrients. But also dementia, ADHD, low blood pressure, kidney weakness, anorexia and hypoglycaemia can trigger a lack of concentration.

When should I see a doctor?

If the lack of concentration becomes extremely uncomfortable and cannot be explained, e.g. by too much stress, you should see a doctor. They will talk to you about your medical history and possibly carry out physical examinations to clarify an organic cause of the lack of concentration.

10 tips that you can do yourself against poor concentration

  1. Drink enough
    Drink one liter of liquid per day for every 20 kilograms of body weight. Water, mineral water and unsweetened tea are best. In this way you prevent a lack of fluids and prevent a lack of concentration.
  2. Avoid caffeine, alcohol and nicotine
    Avoid too much caffeine, alcohol, and nicotine. These substances wake you up and if the dosage is too high it can lead to nervous symptoms. Only enjoy awakening liquids such as coffee, cola or alcohol in moderation. You should avoid nicotine altogether.
  3. Pay attention to the diet
    A balanced diet is important to prevent poor concentration. If the brain is supplied with all the necessary nutrients, concentration works better. In order to determine a deficiency, you can have a blood count done by your family doctor.
  4. Get enough sleep and rest
    Make sure you get enough restful sleep so that concentration problems do not arise in the first place. Get used to a steady sleep schedule by going to bed and getting up again at the same time. At the weekend, the sleep schedule can vary by an hour. If you have trouble relaxing in the evening, you can also try autogenic training, yoga, or progressive muscle relaxation.
  5. Use rest breaks
    Take regular breaks, especially if you are stressed a lot. Walks, meditation or a cup of tea are wonderful.
  6. Massage for more concentration
    Massage your ear cups vigorously with your fingertips for a minute. Then stroke the auricles towards the earlobes. This promotes blood circulation and should ensure more concentration.
  7. Medicinal plants and herbs
    Ginseng root extracts are recommended for concentration problems. Ginkgo extracts are said to help against exhaustion and mild concentration disorders in middle to old age.
  8. Essential oils
    Natural essential oils such as lavender, bergamot and rosemary can also help with poor concentration. When diluted, cosmetic oils can be applied to the temples. Other options are candle oil in fragrance lamps or incense sticks.
  9. Stop overstimulation
    Limit your media consumption such as television, smartphone or computer, as well as excessive sound. If the brain is exposed to too many stimuli, it can lead to concentration problems. In a noisy office, earplugs or headphones help and at home you can simply enjoy the peace and quiet.
  10. to do sports
    Endurance and team sports are particularly beneficial to prevent or prevent poor concentration. In general, movement, no matter which, stimulates the gray cells and provides a breath of fresh air in the brain.