How to concentrate to study and memorize

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¿You want to know How to concentrate to study and memorize? So, we recommend you continue reading this Psychology-online article, you will find tricks to study and advice to get the most out of your memory.

1. Why can't I concentrate to study
2. Sleep well
3. Vitamins to study
4. Do physical activity
5. Seek a quiet place
6. Manage concerns
7. Have everything at hand
8. To plan
9. Rest
10. Be realistic and accept
11. Use all the senses
12. Help processing
13. Make schemes
14. Involve emotions
15. Simulate the context
16. Use mnemonic rules
17. Know how to stop

Why can't I concentrate to study

¿It costs you to concentrate when studying? ¿What is the lack of concentration? Next, we will see the more frequent causes and reasons:

• External distractions: noise, music, voices, movement, mobile phone ..
• Internal distractions: hunger, thirst, discomfort, sleep, tiredness ..
• Concerns.
• Stress.
• Anxiety.
• Depression.
• Lack of motivation.
• Attention problems.
• Little concentration capacity.

Next, we will see how to solve the circumstances that you cannot concentrate. There are many ways to concentrate to study.

Sleep well

The first thing we must take into account for the proper functioning of cognitive abilities is rest. To be able to study and pay correctly, you must have slept well. We refer both in sleep time and their quality. It is recommended sleep 8 hours and have some Good sleep hygiene habits for example:

• Use the bed just to sleep and not to study.
• Work in accordance with sunlight, that is, sleep at night and be awake of the day. Study at night will affect your circadian rhythm and will have an impact on the performance of your attention and concentration.
• Follow a relaxing routine before going to bed: dinner soon, leave the screens ..

Sleeping is not only important to study better, but the dream is essential to memorize. One of the sleep functions is learning. While you sleep, the concepts studied are consolidated. For this reason, it is counterproductive to study at night and sleep little and bad. Here you will find tricks and sleeping tips fast and deep.

Vitamins to study

It is also important to follow a healthy and varied eating to be healthy and that the functioning of the brain is optimal. To do this, we must contribute to the body all the necessary nutrients and the least possible amount of insane foods. Especially affects the nervous system and cognitive abilities, among whose effects we find irritability, nervousness, deconcentration and humor changes. Therefore, sugar consumption can be one of the reasons why you often say "I can't concentrate to study".

On the other hand, the fatty acids, such as the Omega-3 and Omega-6, and the Vitamins They help the performance of brain functions, enhancing the capacity for attention, concentration and memory. Vitamin B1 increases the activity of the nervous system, vitamin B5 provides energy, vitamin B6 helps regulate mood and vitamin B12 helps the correct functioning of the central nervous system.

So, ¿What to take to concentrate? Some tips for concentration in food are the following:

• Avoid sugar drinks and alcohol.
• Regulate coffee consumption.
• Although they provide energy quickly, saturated fats and sugar -rich foods should be avoided, since they hinder concentration.
• Take foods rich in magnesium and potassium such as bananas, vegetables, vegetables, nuts ..
• Chocolate (with high percentage in cocoa) in small quantities also enhances concentration and memory.

There are other foods that can help concentration and memory.

Do physical activity

Physical activity is essential to remain healthy physically and psychologically. The practice of physical exercise increases neurotrophic factor levels, a protein that improves neuronal plasticity, in this way, they can increase neuronal connections, which translates as it is translated New learning. It also increases the formation of new neurons and the amount of blood they receive, thus improving its operation.

Even physical exercise can improve operation and slightly enlarge the size of the hippocampus, One of the most involved brain structures in memory.

In addition, exercise practice has many benefits at the muscle level and psychological level, something of great importance if you intend to spend long days studying in the same position.

Seek a quiet place

In order to focus on a specific stimulus, such as a book or some notes, it is important to avoid other more striking things that can distract you. At the time of studying, the first thing is to find the right place: a quiet place in which the distractions are the minimum. A place is recommended Wide, clear, with sunlight, no noise, ordered, With few stimuli, in short, where you can feel comfortable, quiet and isolated.

It is recommended that it is not the bed or the sofa, that is, that they are not places that are associated with rest or leisure. It will be easier to concentrate on a place that you associate with work and study.

Manage concerns

"Do not concentrate to study, ¿What I can do?"If your problem is that you distract yourself with thoughts and things that worry you, you can do several things to improve your attention:

• Resolution: Solve those things that have to be done immediately to be able to leave it closed and that does not interrupt the study session.
• Programming: If it cannot be resolved at this time, you can score in your agenda when you are going to solve that matter.
• Relaxation: To have the most clear mind of thoughts and receptive to study and learn new concepts.
• Mindfulness: For all those worries and unproductive thoughts that do not have a feasible solution at this time, the most useful thing is to practice mindfulness. Mindfulness is a meditation technique that consists of focusing attention on a single object and letting go the thoughts that come. Be aware that a "what am I going to do tomorrow for dinner" or "the last exam was fatal" and that these thoughts cannot be solved and are not helping at all, so you let them go. Kindly, stop paying your attention and you return to Focus on what you are doing here and now. In this article, you will find more information about how to practice mindfulness.

Have everything at hand

To avoid distractions and not to cut with an activity when you are concentrated, it is best that you already have everything you need. A good idea is to make a list of the materials you need For that task or day of study (the notes, the folder, the agenda, the computer, a book, a notebook, that underline, a pen that works, a glass of water ...). It seems less importance than what it really has, since the most difficult thing in concentration is to maintain it. If every time you need something, you have to get up, you interrupt a moment of concentration.

To plan

To get a goal, the first step is planning. Can Make a schedule or calendar with your goals study. You must include the tasks to be performed and also the breaks. ¿Why plan can help you concentrate better and may your study be more productive? Because when you have a very extensive agenda and you don't know where to start, you waste time deciding. Because when you don't know what you have to do, it's easier for you to get overwhelmed and you end up doing nothing.

Dedicates some time to organize the study well, above all, he raises realistic times that include breaks. Think that if you get the proposed, your satisfaction will increase your motivation, which will promote the following goal (a scheme of a page of the book, for example). While if the goals are impossible, you will not fulfill them, your motivation will plummet and with that mood it is much more difficult to concentrate.

Rest

¿How to concentrate to study for an exam? Attention lasts approximately 45 minutes, however, each person is different. The best thing you can do is try and know you and know what time your concentration is better and how long you can be concentrated. It is very important to understand that in the study time the quality before the quantity. Study is not a passive activity, It is an active activity that requires an effort On our part to understand, assimilate, internalize and integrate new knowledge.

For all this, you must make breaks when you notice that you are not yielding everything you could. Force you will only increase tiredness, reducing the operation of concentration and memory.

Be realistic and accept

Sometimes, lack of concentration or poor performance in the study is given by a bad organization during the course and excessive pressure during the last weeks or days. It is also important for the operation of the concentration to know how to be realistic and understand what memory is capable of doing and what does not. Milagros cannot be done, manuals cannot be memorized in hours, you cannot study a course in one afternoon. If this is your case, nothing happens, that experience serves you to organize better and start studying in advance next time.

Use all the senses

Memory works best if information is captured by different channels. Therefore, it is interesting that not only read, but also You listen to the explanation. Thus, we exercise different types of memory.

The more channels, the better. It is important to attend classes or conferences, see explanatory videos, documentaries, news on the subject ... you can, for example, speak out loud, record and listen to you, etc.

Help processing

The more you work with this information, the easier it will be to retain it in your memory. Therefore, if you want to memorize and concentrate better studying, you can:

• Read the information.
• Summarize it.
• Ask questions about her.
• Find the answers.
• Explain the subject to another person.

Another of the tricks to concentrate when studying and memorizing better is Involve different functions and brain areas doing different actions. Think active different areas to speak, write or move. Therefore, the more actions you do with this information, in the more way you will be processing and facilitating that it is consolidated in your memory.

Make schemes

Making schemes is another of the best techniques to study better. To favor learning, a very useful technique is the scheme, a visual method for memorize the key concepts and relationships between them. From there, other concepts are added and other important ideas are developed that allow us to better understand the global theme. You can make collage, do it by hand or digital, you can use images, graphics, ways ..., everything that helps you connect and work the information. In this way, we are working visual memory. Here you can see how to have photographic memory.

Involve emotions

It makes sense that what we remember most is what has generated an emotional impact on us, since in this way the brain knows that it is very important information and that it must conserve it. The learnings that have a more personal connotation, the events that impact our emotions are the ones that we remember best. You can use this trick to study and memorize better relating information to your own personal experiences and imply emotionally in what you are studying.

Simulate the context

The brain is a change detector in the environment. According to the stimuli he perceives in the environment, he responds in one way or another. Therefore, the stimuli reminiscent of a traumatic event trigger an anxiety response or the stimuli reminiscent of a substance cause the need for consumption in an addicted person.

Another method to concentrate studying is to take advantage of the context. That is to say, simulate that it is the time of the exam and study. For example, you can look for a similar place, in a similar hour, in a similar environment, having taken the same (coffee, tea, nothing ...), etc. In this way, when the day of the exam, your brain will connect better with the time of the study and it will be easier to recover the memorized information.

Use mnemonic rules

You are likely to consider what is the best way to study and memorize, although it is true that the most effective technique will always be one that requires effort and perseverance, if you are in an urgency and you need to learn something from one day to another, We offer you the following Tricks to memorize faster:

• Make a list of the keywords that arise in the text.
• If you must memorize words or data, you can use mnemonic rules, these are Short and simple sentences They can help you access a memory. For example, if you have to remember the provinces or capitals of an area, try to join the initials so that they form a word.
• If what you should memorize are objects, you can create a story between them, the more implausible the better.

Know how to stop

"I need to study and I can't concentrate". "¿What to do to concentrate to study for many hours?". ¿You identify with these phrases?, Maybe what you need is rather learn to stop. Concentration, attention and memory are cognitive abilities that train and improve over time. To achieve these improvements, the important thing is to be constant and responsible. Being responsible also goes through take care and rest, Disconnect, enjoy social relations, the physical activity of the outdoor, quality time with your family, your hobbies ..

It is important not to lose the north, especially when studied with the pressure of oppositions or other very demanding exams. As we have seen at the beginning, it is very important to study being healthy and in balance. Therefore, it is due balance the study with the other important areas of life.

This article is merely informative, in psychology-online we have no power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

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