In this period of telecommuting, home schooling, exam revision, concentration is put to the test, as much for the children as for the adults! Discover 8 effective and pragmatic tips to naturally and simply improve your concentration (or that of your children).

Determine your best time.

It is well known: there are morning people and evening people. Depending on your affinity and energy cycle, prioritize work time during times when you know you are at your most focused. Indeed, it is impossible to stay focused for 8 hours straight. The concentration time of executives during meetings is estimated at 52 minutes according to a March 24, 2015 article in Les Echos newspaper. However, the average is around 30 minutes!

It is advisable to engage in the most energy-intensive (and usually the most important) tasks when your attention span is at its peak. If you're a morning person, set aside 1 hour or even 1.5 hours in the morning to do only what requires the most concentration. If you're an evening person, you'll want to do it at this time. Obviously for children, the duration is proportional. 

Prefer a quiet work environment.

In order not to distract your attention and stay focused on your task at hand, move away or turn off all possible distractions: phone, radio, TV, social media, unnecessary internet tabs... A little self-discipline for the duration of your M moment.

In addition, a clear, tidy, spacious environment helps to put ideas in order. An office cluttered with old documents is not the same as an office with its "happy mess"! Some people will like to have books, notebooks, pens, etc... to stimulate their creativity and inspiration. 

Alter between intellectual and physical practices.

To relax, to cut off from an overly busy activity and thereby improve renewal of focus, it is important to take breaks. 

To break the monotony of an intellectual task (writing, reading, filing...), it is advisable to alter by practicing a manual or physical activity (DIY, gardening, sports, tidying up, cleaning, etc...). 

The reverse is also true. The physical jobs will be compensated by intellectual solicitations. 

Learn to focus.

The concentration can be worked on and refined. Some focusing techniques such as sophrology, the meditation of mindfulness, the yoga help optimize cognitive abilities such as concentration, attention, memorization etc...

Make sense of what you do.

There is nothing worse than acting without purpose. This is the way to burn-out. Perhaps start by creating a goal or objective for yourself that will allow you to understand that what you are doing is a step toward that said goal. 

By splitting up your work, you make it more "digestible". Your concentration is then limited to a very specific task. This way, you potentialize your work and optimize your days.

Herbs to improve concentration.

The fluidizing plants facilitate blood flow and thus oxygenation of the brain. Gingko , red vine, aupebine, hamamelis can help you punctually to improve your concentration abilities. Caution, only to be taken with the authorization of your doctor if you are under treatment. 

Passionflower has the ability to cut off mental ruminations and thereby create "mental space" for concentration.

Omega 3s to fuel the brain

Omega 3 essential fatty acids nourish cell membranes and improve connectivity between synapses in neurons. The brain is therefore very fond of it. 

• Cold sea fish (salmon, herring, mackerel, sardines, tuna...)
• Unroasted and unsalted oilseeds (walnuts, hazelnuts, almonds, Brazil nuts, cashew nuts...)
• Virgin oils of first cold pressure (olive, colza)

Beware of sugar!

As much as hypoglycemia (low blood sugar) greatly disrupts concentration, too much sugar is just as exciting! 

Make sure you have healthy and balanced meals, taking care not to have an overly sweet dessert. In fact, they cause blood sugar levels to skyrocket and then fall back down very quickly. It's a sure thing! 

On the other hand, in children said to be or diagnosed as hyperactive with or without attention disordersIn some cases, diet is involved. Sodas, sweets, industrial fruit juices and morning cereals are sugar bombs for these little organisms. 

To conclude

These practical tips are just a few ideas that should be adapted to your lifestyle. The most important thing is to know yourself to determine your chronotype (whether you are a morning or evening person), to give meaning to what you do (source of motivation) and to eat a healthy, balanced diet (brain fuel).