Difficulty concentrating? Effective causes and remedies
We live in the age of distractions: constant notifications, a thousand things to do and little time to stop and think. It's no surprise that staying focused has become a daily challenge for so many people. Yet, the ability to focus attention not only influences how productive we are at school or work, but directly affects our well-being, stress and personal satisfaction.
Recent studies confirm that difficulty concentrating is increasing, and this can weigh heavily on our everyday lives. Understanding why this happens and adopting some effective strategies can really help us regain mental clarity and a more balanced life.
Why do concentration difficulties occur?
Difficulty concentrating can result from multiple factors, often interconnected with each other. Scientific research has identified several primary causes:
● Neurological factors: Alterations in the levels of neurotransmitters such as dopamine and norepinephrine can significantly affect attention span. Neuropsychiatric conditions such as ADHD, anxiety, and depression are frequently associated with difficulty concentrating;
● Cognitive overload: prolonged exposure to digital devices and the habit of multitasking generate a phenomenon known as "information overload", which compromises the brain's ability to select relevant stimuli;
● Prolonged stress: significant levels of cortisol, the stress hormone, interfere with memory and attentional processes, reducing the efficiency of brain executive functions;
● Nutritional deficiencies, deficiencies of specific micronutrients, such as vitamin B12, iron and magnesium, can compromise neuronal function and the transmission of nerve impulses;
● Sleep disorders, inadequate rest alters memory consolidation mechanisms and reduces the ability to maintain attention during waking hours.
It should be emphasized that situations that can lead to difficulties in concentrations can occur in combination with each other.
Difficulty concentrating: symptoms to recognize
Identifying the signs of difficulty concentrating early allows you to intervene promptly. The most common symptoms include:
● Difficulty completing tasks: frequent abandonment of tasks before their completion;
● High distractibility: tendency to let oneself be interrupted by irrelevant stimuli;
● Chronic procrastination: continuous postponement of activities that require cognitive effort;
● Feeling of "foggy mind": perception of mental confusion and difficulty processing information.
● Errors of inattention: frequent oversights even in family tasks;
● Reduced decision-making capacity: indecision and difficulty evaluating options.
Recent studies have shown that these symptoms tend to be accentuated at certain times of the day, often in relation to individual circadian rhythms and available metabolic energy levels.
Strategies to improve concentration
All those who have difficulty concentrating have numerous solutions at their disposal: in particular, brain neuroplasticity offers concrete opportunities to enhance attentional skills through targeted approaches. These include:
● Mindfulness: Practicing mindfulness meditation regularly has been shown, in controlled studies , to increase the thickness of the prefrontal cortex, a brain area involved in attentional processes. Even just 10 minutes a day can produce measurable benefits after 8 weeks;
● Pomodoro method : alternating 25 minutes of focused work with a 5-minute break allows you to optimize cognitive performance, taking advantage of the brain's natural attention cycles;
● Limit digital distractions: Specific applications for blocking notifications and managing online time can significantly reduce interruptions to attention flow.
The role of diet and supplements for concentration
Nutrition can directly affect brain function through well-documented biochemical mechanisms. When the diet fails to fully meet a person's energy needs or when there is a need for additional support, Ristabil, a natural aid for concentration, can be a valuable ally. It is a food supplement with a specific formulation to counteract tiredness and fatigue: royal jelly, eleutherococcus, rosehip and blueberry, thanks to their tonic-adaptogenic and restorative action can help you find the right concentration.
Key nutrients to incorporate into your diet include:
● omega-3 fatty acids, found in oily fish, flaxseeds and walnuts;
● antioxidants, abundant in berries and green leafy vegetables;
● choline, eggs, legumes.
Physical activity and good habits to boost concentration
In order to combat the difficulty in concentrating, it is advisable to combine a healthy and varied diet with specific supplements and good habits. In particular, a close relationship between regular physical activity and increased ability to concentrate has been demonstrated. Among the different types of activities to be carried out are:
● regular aerobic exercise: moderate physical activity stimulates the production of the neurotrophic factor BDNF, a protein that promotes neuroplasticity. Even just 30 minutes of brisk walking 3-4 times a week can result in measurable improvements in executive functions;
● sleep hygiene: optimising the quality and quantity of night's rest through regular routines, an adequate environment and limiting exposure to screens in the evening favours memory consolidation and cognitive recovery processes;
● alternating study-rest, structuring the day by providing recovery periods between intense work sessions allows you to maximize the available attentional resources;
● adequate hydration: even mild dehydration (2% of body mass) can significantly impair cognitive performance, as demonstrated by numerous experimental studies.
Integrating these approaches into a personalized strategy is the most effective solution to optimize cognitive resources and successfully face the challenges of daily life.