Increase productivity! 13 tips to stay focused

To improve your concentration and productivity, it is important to develop healthy habits such as getting enough sleep and exercising. Multitasking and social media that do multiple things at the same time can interfere with your work and should be avoided if possible. 

Breaks are also important to stay focused. Try time-dividing techniques such as the Pomodoro technique. Are you tired, distracted, unmotivated, or for some other reason. In any case, loss of concentration reduces your productivity and your chances of getting the job done. To stay focused, take care of your worn-out mind and body at work. We can be more productive by eliminating obstacles to concentration, spending time maintaining our minds and bodies, and developing healthy habits. Here are 13 tips found by scientists to help you focus.

1. Minimize multitasking

Those who are processing multiple things at the same time may look like Superman, but according to a 2009 Stanford University study, they are paying a big price. The study involved 100 students from Stanford University, half of whom recognized themselves as multitasking, and half did not. The experiments examined the duration of concentration, memory, and the ability to switch from one task to another. Then, the subjects who self-identified as multitasking performed worse in each experiment. "Everything was distracting them," said Clifford Nass, who worked on the study, in a Stanford University press release.

2. Do meditation

If "continuation is power" is true, meditation, which requires a great deal of concentration, is a surefire way to increase concentration. I agree with scientific experiments. For example, in a study at the University of North Carolina, students who continued 20 minutes of meditation a day for five days improved their performance on certain cognitive tests. In addition, a 2011 study found that people who regularly meditate are less likely to be "in the sky" and are basically more happy. Researchers suggest that this is because long-term meditation practitioners have less activity in the "default mode network (DMN)," a brain function associated with attention, depression, and anxiety.

3. Exercise regularly

Exercises such as running, swimming and weightlifting are not only good for your body. According to John Ratey, an associate professor of clinical psychiatry at Harvard Medical

School, exercise also improves brain health, which is important fo memory and concentration is Scientists especially believe that regular exercise stimulates the release of a chemical called brain-derived neurotrophic factor (BDNF), which some studies have shown to help improve memory.

4. Make a "to-do list"

The "to-do list" not only makes it easy to understand which tasks should be prioritized, but also records the progress. And the work that is being done can deprive you of your concentration. People are more likely to remember tasks they haven't accomplished than tasks they have accomplished. This is called the "Zeigarnik effect". A 2011 study found that subjects who deliberately completed each task tended to stay more focused than subjects who were instructed to switch tasks one after another before completing them.

5. Try a small amount of caffeine

If you're sick, try coffee or other caffeinated drinks and foods. Studies suggest that moderate amounts of caffeine can increase concentration-especially if you're feeling tired. However, be careful not to take too much caffeine, such as drinking too much coffee. Concentration t ends to decrease. Try tea, which provides more energy for a longer period of time than coffee, thanks to L-Theanine.

6. Take a break

You may have heard that watching this video on YouTube will increase your productivity. Certainly .in a sense, it's true. You can watch the video of the cat, take a walk or take a short nap. It's important to take a short break. In one study, 84 subjects were given a simple task using a personal computer for 50 minutes. During this time, subjects who were allowed to take two short breaks were able to maintain their performance, but those who were not given a break gradually deteriorated. Another 2011 study, which analyzed the decision-making process of 1112 judges, found that the decisions made at the beginning of the day and after breaks were more "favorable." This study explores how taking breaks can alleviate "decision fatigue."

7. Listen to the right music

Ultimately, the right BGM is the music that suits you. Some experts argue that music has a

negative impact on productivity. On the other hand, some studies have shown that non-verbal BGM leads to better performance than in noisy or silent situations. A 2005 study also found that certain tasks took the longest time without music. In other words, what kind of music you listen to and what type of work you do at that time are important. Be productive and choose the music that suits you best.

8. Train your brain so you can concentrate

Studies have shown that the "brain training" promoted by Lumosity and Cogged is beneficial for people who are easily distracted. However, it is not known what kind of training is good, how much effect can be expected, and how long the effect will last. That's why further research is needed on the benefits of brain training, as allegedly said, told New Scientist, Susanne Janggi, a researcher on brain and memory at the University of California. "Brain training" is said to be beneficial for people who are easily distracted. However, it is not known what kind of training is good, how much effect can be expected, and how long the effect will last. That's why further research is needed on the benefits of brain training, as allegedly said, told New Scientist, Susanne Janggi, a researcher on brain and memory at the University of California.

9. Try the Pomodoro technique

The Pomodoro technique is a method of assigning tasks to hours separated by 25 minutes. After 25 minutes, take a 5 minute break, repeat it 4 times and take a 15-30 minute break. Using the Pomodoro technique makes it easier to take the breaks needed to keep you focused and maintain that condition for a long time between jobs. Ambient noise, such as car horns and loud noises from children, stimulates the release of the stress hormone cortisol, said Mark AW Andrews, a former director of the Lake Erie College of Osteopathic Medicine in Pennsylvania. (Mark AW Andrews) told Scientific American. Too much cortisol

reduces brain function and interferes with concentration. And unfortunately, according to Andrews, the more we are exposed to ambient noise, the less responsive our bodies are.

10. Stare at a distant object for a few minutes

Many people spend most of their waking hours staring at the screen, which leads to eye abuse and difficulty concentrating. To regain your concentration, look at something at a distance for a few minutes. One doctor has introduced Lifehacker to the "20-20-20 Rule" -every 20 minutes, looking at something at least 20 feet away for 20 seconds. The 20-20-20 rule is that if you sit for a long time, your body will hurt or stiff, and if you keep staring at one place, the same thing will happen to your eyes. It is the basis. If you do not refocus regularly, your vision may be blurred.

11. Get a good night's sleep

Chronic sleep deprivation causes poor concentration. Getting a good night's sleep for

7-8 hours before the start of a busy day will help you focus more.

12. Work offline

If you can disconnect from the Internet, there will be almost no obstacle to the work in front of you. Experts believe that every time you switch tasks, part of your consciousness remains in the task before switching, whether it reacts to your friends on Facebook or checks your email inbox. Professor Sophie Leroy of the University of Washington coined the term "attention residue" as a reason why switching tasks is difficult. Removing these online

"distractions" will help you stay focused. Being offline means turning off social media as well. If possible, try to limit or stop using social media while you work. Rather than constantly checking social media throughout the day, deciding when to use social media allows you to focus on your work.

13. Decide where to work

It takes a lot of willpower to stay focused, but it's the same with making decisions. In the concept called ego depletion, our mental energy is finite, and that energy is reduced by using the power of will or by making decisions. Proponents of ego depletion advise that saving energy should reduce as much as possible decision-making, such as where to work. When you need to concentrate, working in the same place is an option. That way, when you have to get the job done, you don't have to waste your time wondering where to go.