Fix Your Focus in 5 Minutes: 8 Science-Proven Hacks to Boost Your Concentration

Fix Your Focus in 5 Minutes: 8 Science-Proven Hacks to Boost Your Concentration

  • Contents of this Article
  • Why Should You Prioritise Goal Setting?
  • 5 Short-Tips Measures to Help You Increase Your Concentration
  • 3 Long-Term Measures to Boost Your Performance
  • Improve Your Energy and Focus with iüVitalizer
  • What Do Customers Say About iüVitalizer?
  • Try a Trial Pack of iüVitalizer
  • Further Reading: Focus and Concentration
  • References

Our environment and social interactions are increasingly filled with distractions. Whether it's the endless notifications on our phones, a call from the mother-in-law, or building development noises coming through an open window. These are potential interruptions that prevent us from concentrating on what we truly want to focus on.

Additionally, the numerous social media platforms with their endless feed updates present another challenge to our concentration. It’s not surprising that studies show how both our individual and societal attention spans are decreasing. On average, our thoughts wander every 40 seconds.


This article showcases scientifically proven methods to enhance your focus and concentration for maximum performance – to better your daily life.

 

Why Should You Prioritise Goal Setting?

black woman with yellow t-shirt placing blue sticky notes on a glass wall

A fundamental requirement for focused attention is clear goals. It is only when you have a clear intention in mind that you notice when you have been distracted from it. That’s why goal setting is so important in keeping you on track.

Prioritise your goals and tasks according to their importance and urgency, then complete the important goals first or schedule them for times when you are generally most focused. For larger tasks or long-term goals, it makes sense to break them down into smaller sub-tasks and create a detailed schedule. This way, you can tackle seemingly overwhelming challenges step by step. A clearly defined plan, oriented toward clear priorities, also enables you to better concentrate on the current task at hand. Thoughts about other unfinished tasks that are scheduled for a later time, but have already been planned, will distract you less often or at least for a shorter time. Multitasking is proven to be a concentration killer.

But how do you approach these goals with full attention? Here, a distinction is made between short-term and long-term measures. For immediate concentration, silence notifications and minimise external disruptions, more below. In the long term, build focus muscle through mindfulness practices, crafting a pre-work focus ritual, identifying and avoiding your personal attention drains, and prioritising sleep and exercise, more below. By combining these different tactics, you'll be well on your way to conquering goals with unwavering focus.

Here are 8 Tips for both short-term and long-term improvement in concentration, focus, and performance.

 

5 Short-Term Tips to Help You Increase Your Concentration

hands cleaning a mac grey laptop with a blue cloth

Here are our top five measures for immediate better concentration:

  1. Minimise Digital Distractions: Turn off all push notifications from apps and activate offline mode for your email inbox. If you also put your phone in airplane mode to block calls, you significantly reduce the likelihood of disruptions.
  2. Block Social Media: If you still reflexively check your favourite social media platforms despite the absence of notifications, we recommend actively blocking sites or apps like Facebook, Instagram, LinkedIn, or YouTube. Some phone also offer a ‘Time Limit’ on the device settings, to lock you out of the app once your time is up, e.g. 15 minutes.
  3. Maintain a Tidy Workspace: It may sound like a cliché, but a tidy desk and a clean office can make a big difference. A clean environment reduces distractions, such as a half-read book next to your computer or a dirty floor that "urgently" needs vacuuming. The more such interruptions are eliminated in advance, the better your concentration. Studies show that a tidy environment improves focus. Don’t forget that unwanted noises and sounds can also negatively affect your concentration.
  4. Use Time Management Techniques: There are countless systems that can help you stay focused for longer periods without neglecting necessary breaks. Recently, the so-called Pomodoro Technique has become particularly popular. You work for a predetermined period (e.g., 25 minutes), followed by a short break (about 5 minutes). You repeat this cycle three to four times before taking a slightly longer break.
  5. Healthy Nutrition: Did you know that your brain needs glucose as its only energy source? Sufficient and sustainable sugar intake is therefore also important for your concentration. Studies show that fresh fruits and vegetables are particularly beneficial for brain activity. So, keep an apple or a pear ready for the next moment of concentration weakness. (Ensure you get the long-lasting positive effect by eating whole fruits, not smoothies).

The above methods are great when you need to concentrate immediately. However, you can apply long-term techniques to support your focus span during these moments. Long-term methods are general supportive lifestyle strategies that serve as a foundation for improved concentration ability and longer attention spans.

 

3 Long-Term Measures to Boost Your Performance

man sat doing a yoga pose in meditation with blue exercise equipement, to improve energy and focus

For maximum performance, we recommend the following three measures. Most of them should be familiar to you, as they are not only good for your mental endurance but also for your health and overall well-being.

  1. Prioritise Sufficient Sleep: Lack of sleep can significantly impair your concentration ability. Science agrees that sufficient sleep is not only important for a healthy and happy life but also for good concentration. Ensure you get enough and quality sleep every night. A good guideline for adults is seven to nine hours per night. Establish a regular sleep routine and create a sleep-friendly environment.
  2. Exercise Regularly: Regular physical activity has been proven to improve your cognitive abilities, including better focus and higher concentration. Already 30 minutes of moderate-intensity exercise almost every day is enough.
  3. Start Meditating: You have surely heard that regular meditation can significantly improve your concentration ability. It may take some time to find a meditation practice that suits you. Nowadays, there are many apps with free introductory courses. Within the iüLabs team, Headspace, 7Mind, and Calm are very popular apps.

Finally, we would like to recommend the bestselling energy support supplement iüVitalizer from iüLabs. It is equipped with over 30 ingredients and has been developed with exceptional precision to support your energy, metabolism, and nervous system. Without sugar, iüVitalizer provides balanced energy without a crash.

 

Improve Your Energy and Focus with iüVitalizer

One month pack of iüVitalizer from iüLabs, energy boost supplement, with ginger root, iuLabs, iuVitalizer

iüVitalizer gives you the energy you need for longer, whether you have a challenging day ahead, or need to get on top of things during the week. You will be able to significantly improve your energy levels, concentrate better and sustain this throughout the whole day, every day, with iüVitalizer.

Get sustained and balanced energy all day and enhance your endurance and mental clarity – with no crash. A balance of stimulation and calm, with 30+ natural compounds formulated by scientist Dr Wolfgang Brysch.

  • Get strong and sustained energy
  • Enhance your mental performance
  • Improve your physical performance
  • Concentrate better for longer
  • Be both calm and energised

The cutting-edge research by our team translated into a precise formula, iüVitalizer will support your entire system, as well as energy levels. iüVitalizer is designed to target oxidative stress and inflammation, while boosting metabolism and nervous system function.

 

What Do Customers Say About iüVitalizer?

Magic Juice

‘This stuff is known in my house as 'Magic Juice' for good reason. Multiple generations within the family swear by it, from a 16-year-old athlete, through a middle-aged – and mostly exhausted – working mum, to several family members in their 70s and 80s with various health conditions, from depression to fibromyalgia. It makes a tangible and significant difference, for about the price of a coffee.’

  • Rachel B.

Genuinely life-changing

‘I've been using iuVitaliser for almost 2 years now. I run a business and rise very early each day. For years I would have a 'power nap' every day to help raise energy levels but the moment I started taking Vitalizer I've completely stopped the power naps. Yet I feel more enrgised every day. I also was a professional rugby player and keeping in shape has always been important to me. With Vitalizer I'm able to go to the gym every day without any effects of tiredness. I do not and never have taken supplements prior to Vitalizer, and I can honestly say it's been life-changing for me. At the very least try it for 7 days. You'll be staggered with the difference it makes.’

  • Steve

 

Strongly recommend it!

‘The iuVitaliser drink has now become an essential part of my daily routine first thing in the morning. I essence it sets me up for the day, and I genuinely feel I have enhanced energy, focus and a sense of well being. I have no doubt that the drink also helps boost my immune system and a propensity to catch every common cold going has completely dissipated!’

  • Julian S.

 <Read more reviews here>

 

Try a Trial Pack of iüVitalizer

 

 

Further Reading: Focus and Concentration

Many new books on focus and concentration are hitting the market. Works like "Deep Work: Rules for Focused Success in a Distracted World" by Cal Newport or "Hyperfocus: How to Work Less to Achieve More" by Chris Bailey meet the demand for tactics and strategies to withstand the many distractions in an ever-changing world and devote our full attention only to important tasks, goals, and our fellow humans.

 

 

References

  1. https://www.manager-magazin.de/harvard/selbstmanagement/ablenkung-von-der-arbeit-so-lassen-sie-sich-nicht-ablenken-a-00000000-0002-0001-0000-000161308126
  2. Multitask: Sanbonmatsu DM, Strayer DL, Medeiros-Ward N, Watson JM. Who multi-tasks and why? Multi-tasking ability, perceived multi-tasking ability, impulsivity, and sensation seeking. PLoSOne. 2013;8(1):e54402. doi: 10.1371/journal.pone.0054402. Epub 2013 Jan 23. PMID: 23372720; PMCID: PMC3553130.
  3. https://hbr.org/2019/03/the-case-for-finally-cleaning-your-desk
  4. Carrillo JÁ, Zafrilla MP, Marhuenda J. Cognitive Function and Consumption of Fruit and Vegetable Polyphenols in a Young Population: Is There a Relationship? Foods. 2019 Oct 17;8(10):507. doi: 10.3390/foods8100507. PMID: 31627296; PMCID: PMC6836211.
  5. https://summer.harvard.edu/blog/why-you-should-make-a-good-nights-sleep-a-priority/
  6. Northey JM, Cherbuin N, Pumpa KL, Smee DJ, Rattray B. Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. Br J Sports Med. 2018 Feb;52(3):154-160. doi: 10.1136/bjsports-2016-096587. Epub 2017 Apr 24. PMID: 28438770.
  7. Norris CJ, Creem D, Hendler R, Kober H. Brief Mindfulness Meditation Improves Attention in Novices: Evidence From ERPs and Moderation by Neuroticism. Front Hum Neurosci. 2018 Aug 6;12:315. doi: 10.3389/fnhum.2018.00315. Erratum in: Front Hum Neurosci. 2018 Sep 05;12:342. PMID: 30127731; PMCID: PMC6088366.6.
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