I am 21. Since 10 years I feel something wrong with my head. I feel like I can not concentrate on anything. I frequently forget things to do and sometimes my memory becomes so sharp. I am a very bad multitasker. Also since childhood I get headaches and migraine. I never took any medicine. What should I do.
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Following concentration and relaxation techniques shall help.
For concentration and memory try following things on a daily basis and you will see positive results.
Concentration is a mental skill that you can develop.
There are two ways to improve your concentration:
first, raise your brain's natural ability to concentrate. In other words, increase your attention. Second, adjust the environment around you to make concentrating easier.
To improve your concentration takes a little time and effort, but it can be worth it. In my personal experience with students. This can make noticeable improvement in a relatively short time.
Ideas for daily concentration-boosting habits include:
mindfulness meditation - many studies confirm that 20 minutes of meditation or more per day improves concentration and attention span. Focusing on your breathing, known as mindfulness meditation, is one of the simplest way of meditation. Start with ten minutes in the morning and ten minutes before bed.
Proper sleep -i am sorry to say it. Pulling all nighter will not help with your grade. Unless you are getting sufficient restful sleep, you are not going to be as mentally focused as you could be. Brain game -. The more you use certain skills, the more they are reinforced in the brain. So it makes sense that playing concentration games and games that require you to focus will improve your concentration ability. You need to be consistent in this. Play for about 10 to 20 minutes each day. Have fun, and get the benefits but remember not to spend more than 20 minutes a day. Your goal is to improve your concentration and not the score in the game!
eat healthier - your brain needs the proper nutrients to allow you to focus. Eat more vegetables and fruits and avoid consumption of junk food as much as possible. Lot of research has now proven that sugar is very harmful for our health. Reduce sugar and refined white floor in your diet as much as you could. Exercise is helpful in both reducing stress and increasing focus. At-least 20 minutes a day would go a long way.
Optimize your mental state & environment
in addition to building the habits described above into your daily routine, also adjust your environment and your current mental state to improve your concentration when studying.
Create a study spot. Your brain loves routine. Create a place where all you do is study. An obvious choice is a secluded desk of some kind, but the trick is to make sure you only study in that spot. Studying in bed is a bad habit, for example, because your body is trained to want to sleep once you get into bed.
Remove distractions. Turn off the ringer on your phone and take other steps to prevent interruptions. Don't study with the television on or with talk radio playing. Some studies have shown that soft instrumental music (no vocals) can help improve your concentration.
Block background noises. If you have to study or work in an environment where it is too loud (classroom or open space) or too quiet (such as at home or at a library) you can get easily distracted by outside influences. With the right amount of background noise you can actually block out distractions and enhance your creative thinking.
Use time boxes. Set a time limit when you need to study new material. For example, let's say you want to read one chapter in a book (and remember it). Decide in advance that you can have 45 minutes to read the chapter, and 15 minutes to review it. Set a timer to keep yourself honest, then pace yourself to keep within the allotted time. Stay motivated with rewards. If you see studying as burden, it's hard to concentrate. One way to stay motivated is to set up a reward system.
Tell yourself you have to earn that hour of watching your favorite show later in the evening by first completing one hour of intense studying.
That way, even if the material is dry, you have the reward to look forward to.
Take a break every two hours. You mental energy will begin to decline after a long period of study. So every two hours or so, take a ten minute break. Walk around, eat a light snack, or just stare at the wall to relax your mind.
Concentrating is the first step to learning anything new. It only makes sense that if you improve your concentration, your memory will improve also. Try following things to learn relaxation response which leads to better coping mechanism on a daily basis.
To begin with doing guided progressive muscular relaxation before sleeping will help you relax. You could google and download an audio file. I would also suggest you to take a multiple small break to take 3 nice and deep breath while keeping your eyes closed.
You could do this while sitting or standing or while even walking or climbing stairs (keep your eyes open in that case).
When you take a nice and deep break there is actual physiological change in your body. This will help you to activate parasympathetic nervous system which promotes relaxation and helps you calm down and think more clearly. This will also actually improve your performance in your work.
Along with this exercise is one of the best way to relive stress and stay fit.
Engage in any kind of physical activity at least 4 times a week.
This also helps in stress reduction.
Along with this some relaxation exercises as well as engaging in joyful activities such as music, singing, dancing, reading, being in nature, gardening, talking with friends or anything which you enjoy will help reducing stress and rejuvenation of your mind and body.
Have good routine for sleep and eating.
Lot of research has now proven that sugar is very harmful for our health. Reduce sugar and refined white floor in your diet as much as you could. Along with this also increase consumption of raw vegetables in the form of salad in both the meals of your day.
As a positive psychologist and a certified life and wellness coach I would be able to help build resilience and confidence to take on life and learn how to excel in what you do. Hope this helps.
Wishing you very best.
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