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Come aumentare la concentrazione: 12 tecniche e consigli subito applicabili

Ti sei mai chiesto come rimanere concentrato?

Come aumentare la concentrazione?

Se ti sei posto queste due domande sei nel posto giusto.

Prima d’iniziare a elencarti queste tecniche volevo ricordarti che se fai fatica a concentrarti non vuol dire che sei meno bravo degli altri o sei meno intelligente, si tratta semplicemente di allenamento.

Anch’io agli inizi del mio percorso di crescita non riuscivo a concentrarmi, ero sempre distratto, questo perché nel mondo in cui viviamo oggi ci sono un sacco di distrazioni.

Ti basti pensare ai messaggi di Whatsapp, notifiche Instagram, TikTok, etc…

Insomma, ci sono un sacco di cose che ci distraggono, ma questo non vuol dire che tu debba essere sempre distratto, puoi aumentare la tua concentrazione proprio come ho fatto io.

Prima quando leggevo ero sempre distratto, apprendevo davvero poco di quello che leggevo.

Ma da quando ho applicato questi metodi le cose sono cambiate.

Sono passato dal essere distratto a essere sempre concentrato su qualsiasi cosa faccia.

Vuoi sapere anche tu come puoi ottenere questo cambiamento?

Continua a leggere e scopri subito i metodi per aumentare la tua concentrazione…

Le attività noiose diventano perversamente molto meno noiose se ci si concentra molto su di esse

Tabella dei contenuti

1. Fare una lista delle cose da fare

La prima cosa fondamentale da fare è quella di creare una to do list (lista delle cose da fare).

Ecco cosa devi fare:

  • Decidi a che orario della giornata svolgere l’attività
  • Per quanto tempo svolgere quell’attività

Una volta che avrai creato la lista saprai perfettamente che attività dovrai svolgere e per quanto tempo. 

Sapendo ciò potrai concentrarti completamente su quell’attività senza pensare ad altro.

2. Evita il multitasking

Come ho appena detto sopra, bisogna creare una lista delle cose da fare se vuoi aumentare la concentrazione…

Pertanto una cosa da evitare assolutamente è il multitasking.

Svolgere più attività contemporaneamente non porterà a nulla di buono, ti farà solo perdere tempo.

Non puoi rimanere concentrato se hai più attività da svolgere nello stesso momento, quindi ti consiglio assolutamente di evitarlo.

3. Tecnica del pomodoro

Già molti di voi conosceranno la tecnica del pomodoro.

Per chi non la conoscesse si tratta di una tecnica che consiste nel studiare 25 minuti e poi prendere un pausa di 5.

Ma perché questa tecnica è così importante?

Quando siamo in una sessione di studio o altro la nostra concentrazione ha un durata di all’incirca 25- 30 minuti.

E quindi?

Prendere una pausa è fondamentale per il nostro cervello, se continuiamo a svolgere la nostra attività senza prendere delle pause diventeremo poco produttivi.

Ed è proprio per questo che la tecnica del pomodoro è fondamentale, se non ci prendiamo un pausa non riusciremo mai a stare concentrati su quello che stiamo facendo.

4. Evita le distrazioni

Come sai, lavorare con le distrazioni attorno è un gran problema se vuoi aumentare la concentrazione.

Quindi la cosa che ti consiglio di fare è quella di avere una postazione di lavoro pulita.

Il solo avere la postazione di lavoro pulita ti darà quel senso di chiarezza mentale che ti aiuterà a mantenere la tua concentrazione.

Ma oltre ad avere una postazione pulita assicurati di tenere il telefono lontano da te.

Il telefono è la più grande fonte di distrazione, arriva un messaggio lo vuoi vedere, apri un attimo un social e perdi troppo tempo.

Quello che ti consiglio vivamente di fare è di mettere il telefono lontano da te, possibilmente in un’altra stanza così da non avere la tentazione di usarlo.

5. Manipolare il tuo ambiente fisico

Svolgere le proprie attività da casa può risultare molto difficile…

Perché può risultare difficile?

Di solito quando siamo a casa tendiamo a rilassarci, ma non è solo questo, il problema è che ci sono un sacco di trigger come il colore nel muro, l’odore della stanza e perfino la luce.

Inoltre quando siamo a casa abbiamo l’abitudine anche di giocare, guardare netflix e tanto altro.

Concentrarsi quando si è in questa situazione può essere molto difficile.

Cosa dovresti fare quindi?

Quello che dovresti fare è andare a svolgere le tue attività da un’altra parte.

Vai all’aperto, vai in un bar o in una biblioteca… Insomma decidi tu.

Spostandoti in posti dove non avrai i tuoi stimoli sarà molto più facile per te aumentare la concentrazione.

6. Meditare

Per avere una grande concentrazione la meditazione è fondamentale.

Ma cosa c’entra la meditazione?

Praticando la meditazione per lungo periodo di tempo la tua concentrazione aumenterà.

La meditazione ti aiuta ad aumentare la concentrazione su quello che stai facendo evitando tutte le distrazione che hai attorno.

Non solo questo.

Ogni volta che ti distrarrai riuscirai subito a tornare concentrato su quello che stavi facendo.

Attenzione! Prima che tu veda dei veri benefici o risultati, la meditazione va praticata con grande costanza.

Se vuoi approfondire l’argomento della meditazione abbiamo scritto un articolo a riguardo.

7. Fai attività fisica

Se si vuole allenare il nostro cervello è altrettanto importante allenare il nostro corpo.

Quando ci alleniamo non rafforziamo solo i muscoli, il cuore, etc… Ma anche il cervello.

Infatti quando facciamo attività fisica il nostro cervello produce una serie di sostanze così dette neurotrofiche che aiutano i neutroni a ripararsi e a crescere.

Quindi se vuoi aumentare la concentrazione smettila di stare fermo a non fare nulla e inizia a fare attività fisica.

Inizia allenandoti almeno 3-4 volte a settimana per 30 minuti e vedrai che i risultati arriveranno.

8. Riposati

Essere riposati non è solo importante per la concentrazione ma anche per la tua vita in generale.

Ma perché è importante essere riposati se si vuole essere concentrati?

Se sarai assonnato mentre svolgi un’attività la tua concentrazione sarà inesistente.

Essere riposati e avere un buon sonno sono due elementi fondamentali.

Come faccio a dormire meglio?

  • Il primo consiglio che ti do è quello di fissare un orario in cui andare a dormire.
  • Il secondo consiglio è quello di non usare il telefono prima di andare a dormire.
  • Il terzo consiglio è quello di non bere il caffè dopo le 2 del pomeriggio.

Bere il caffè può essere utile, ma ti consiglio di berlo solamente la mattina.

Bere il caffè dopo le 14:00 potrebbe rovinare la qualità del tuo sonno.

9. L' alimentazione

L’ alimentazione è importante per la tua concentrazione.

Se prima di svolgere un’attività ti ammazzi di zuccheri è ovvio che non avrai molte energie per un lungo periodo di tempo.

Dopo che sarà finito l’effetto avrai molte meno energie di prima… 

Meno energie = meno concentrazione.

Ecco perché avere una buona alimentazione è importante.

Ti aiuterà a rimanere concentrato senza perdere energie.

Ah c’è un altro consiglio che ti voglio dare…

Capita spesso che quando si è in una sessione di lavoro, studio o altro la concentrazione cali e le energie anche.

In questo caso una cosa utile da fare è mangiare.

Il nostro corpo è una macchina e il cibo è la nostra benzina.

Quindi quando ti senti con poche energie mangia un po’ di frutta, ti aiuterà a recuperare parecchie energie.

Gli studi hanno dimostrato che esistono vari cibi che possono aumentare le tue energie…

Ecco una piccola lista di alcuni cibi:

  • Avocado
  • Mirtilli
  • Broccoli
  • Olio extravergine di oliva
  • Uova
  • Salmone
  • Cioccolato fondente
  • Curcuma
  • Semi di zucca
  • Cereali integrali

Questi cibi non servono solo per la nostra concentrazione ma sono molto importanti per il nostro cervello.

10. Musica

La musica è un metodo che non funziona per tutti, ma vale la pena provare…

Se quando stai svolgendo un’attività vuoi aumentare la concentrazione ti consiglio di provare ad ascoltare della musica.

Prova a mettere della musica non cantata con le voci ma musica strumentale.

Ci sono un sacco di brani su Youtube che ti potrebbero aiutare a tenere alta la concentrazione.

Basta cercare “musica per la concentrazione” e ti usciranno centinaia di canzoni che puoi ascoltare.

Io ti consiglio di provare, non costa nulla.

In più gli studi scientifici hanno dimostrato che ascoltare musica strumentale aumenti la produttività

11. Leggi

Sei una persona che non riesce a stare concentrato su una cosa per più di 10 minuti?

Non ti preoccupare come ti ho detto all’inizio non vuol dire che tu sei meno intelligente di qualcun altro hai solo bisogno di allenamento.

Una consiglio che ti posso dare per aumentare la concentrazione è quello di leggere.

Leggi ogni giorno almeno 15 minuti, né di più né di meno

Se la tua concentrazione è all’incirca di 10 minuti gli ultimi 5 minuti sarai molto distratto e farai fatica a ricordare bene quello che leggi.

Ma una volta che riuscirai a rimanere concentrato per 15 minuti aumenta il tempo di lettura a 20 minuti al giorno e così via…

12. Problem solving

Se vuoi aumentare la tua concentrazione allora il problem solving fa a caso tuo.

Cosa devi fare?

Svolgi dei problemi di matematica complicati.

Lo so la matematica non piace quasi a nessuno; la maggior parte di noi la odia.

Però se vuoi rafforzare la tua concentrazione questo è un ottimo metodo.

Odi proprio la matematica? Tranquillo, potresti cimentarti nella risoluzione di problemi basati sulla logica piuttosto che sulla matematica…

L’importante però è che tu prenda dei problemi difficili in cui devi pensare molto, solo il fatto di pensare alle soluzioni e rimanere concentrato sul problema aumenterà la tua concentrazione.

Se non sai dove trovarli basta cercarli su internet oppure prendi un tuo libro di scuola e trovali lì.

aumentare la concentrazione

Conclusione

Ti faccio un piccolo riassunto delle 12 tecniche di cui abbiamo parlato per aumentare la tua concentrazione:

  • Fare una lista delle cose da fare
  • Evita il multitasking
  • Tecnica del pomodoro
  • Evita le distrazioni
  • Manipolare il tuo ambiente fisico
  • Meditare
  • Fai attività fisica
  • Riposati
  • L’ alimentazione
  • Musica
  • Leggere
  • Problem solving

Se farai quello che ti ho consigliato riuscirai senza problemi a rimanere concentrato durante lo svolgimento delle tue attività.

E se ci sei riuscito faccelo sapere nei commenti!

Invece se vuoi ricevere riflessioni, consigli e segreti di crescita personale ogni settimana abbiamo qualcosa che fa per te… La nostra newsletter Growthland.

Growthland ha l’obiettivo di fornirti i giusti strumenti e le giuste conoscenze per poter accelerare la tua crescita personale.

Da questo momento la scelta è tua…

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