I CAN'T FOCUS
One of the most important cognitive abilities for completing tasks is focus. It's essential for activities like working, studying, learning, reading and listening.
Why do we lose focus?
You might be tired
Juggling school, extracurriculars, friends, homework and maybe even a part-time job can cause us to stay up late into the night. Research shoes that fatigue and sleepiness can cause lack of focus, inattention and crankiness.
You're not eating well
Hunger is distracting for both your body and your brain. It's important for adolescents to eat three healthy, nutritious meals a day.
Keep away from sugar. It has been linked to poor memory and focus.
You might be near too many distracting stimuli
You're trying to study for Biology, but you keep checking your phone every few minutes. Or you're attempting to write your English paper, but you find yourself wasting hours on instagram.
Teens are bombarded with many stimuli competing for their attention.
You're not moving enough
When you find yourself having trouble focusing, go for a walk, do some jumping jacks. Research has linked physical movement to improved cognition and attention for teens.
You have pressing issues on your mind
You just had an argument with a friend or you are trying to plan a birthday party. It's hard to concentrate when your brain is busy with other things.
You're too overwhelmed
You have a big Latin project but you're finding it hard tackle.
You might have too much screen time
Too much blue light can fool the brain into thinking it's daytime, which can delay sleep.
You might have an underlying medical condition
There are some underlying medical conditions that can cause us to lose focus or get bored more easily.
How do I increase focus?
Break down tasks
Simplify your tasks by breaking them down into smaller parts, which can make them more manageable and easier to focus on
Get enough sleep
A teenager needs 8-10 hours of continuous sleep every night. Set a consistent sleep and wake up time.
Eat three healthy meals a day
Eating three healthy meals a day can improve short-term memory and attention.
Remove distractions
Get rid of distractions and noise. Sit somewhere quiet, turn off the TV or put your phone on silent.
Stick to one task
Multitasking can make it harder to focus. Work on one thing and then switch to the next.
Practice Mindfulness
Find a comfortable position, take a deep breath and focus on your breath.
Increase Physical Activity
Take a walk or even just move your head and feet around.
Being active releases chemicals in your brain that make you feel good - boosting self-esteem and helping with concentration.
Take short breaks
Reward yourself with a 5-10 minute break while you work. It can reduce stress and maintain performance throughout the day. It can also reduce the need for long recovery at the end.
Use a Timer
Setting a timer helps allocate a specific amount of time for a task, which can increase focus and prevent procrastination.
Practice is key! Learning to increase your focus is like a muscle that needs to be built!