Lack of concentration: causes and 10 tips to combat it.

Keys to limit concentration problems at work, at school, etc.

We are constantly performing complex actions and tasks that require a high level of concentration. Intense physical exercise, reading, working or studying, or even something as relatively simple as following the thread of a conversation require us to invest our mental resources in carrying out that action. But we often find that for various reasons we are unable to do so. We lose the thread.

And there are different elements that generate us lack of concentration which is noticeable in our performance and in our daily tasks. Let's see how to recognize these symptoms and what to do to overcome them.

Concentration as a mental capacity

The concept of concentration is not exactly new or unknown. We have all used the term more than once, we know what it refers to and that we have this ability to a greater or lesser extent. However, before we start talking about when we lack it, it might be useful to make a brief description of what we understand as such.

Concentration is understood as the ability or capacity of the human being (and other species) to focus their cognitive resources on a stimulus or action, in such a way that the rest of theIn other words, it can be understood as the ability or capacity of human beings (and other species) to focus their cognitive resources on a stimulus or action, in such a way that the rest of the environment is blurred and partially unattended unless some stimulation calls our attention. In other words, it can be understood as a focusing of attention on specific elements, selecting the stimulation and keeping it there. It allows us, as mentioned in the introduction, to follow the thread of a task and carry it out successfully.

In this skill has a lot to do with the degree of motivation with respect to what we are doing: it is much easier to concentrate when we want and like to do what we do, when we are absorbed. In fact, there are concepts such as engagementbased on this.

Problems due to lack of concentration

But on more than one occasion we may not be able to maintain our attention or invest enough mental resources to really concentrate on something, so there is a lack of concentration. This at first glance may not seem particularly serious, especially if we take into account that we live in a society in which the most basic needs for survival are generally covered, but the truth is that it can represent a big problem and be disabling to carry out an action effectively and efficiently. And it can have repercussions in several areas.

For example, at the academic or work levelFor example, at the academic or work level, our ability to concentrate allows us to carry out the tasks we are asked to perform or to properly record what we have to do or keep in our memory. Not being able to concentrate properly will mean that we need much more time to perform each action, or even that we cannot do it at that moment. This is something that has happened to all of us at some point, but if it is very common it can lead to poor performance.

In more extreme cases in which the subject was not able to concentrate at all for a long time could generate school failure, conflicts at work or in extreme cases dismissal.

On a personal level, lack of concentration also translates into little desire to act. If we want to do something but at the slightest moment we lose the thread we end up getting frustrated, and leave it for another time.

As far as social relationships are concerned, it can also create some difficulties. If we disconnect from the conversations they are having with us (which in general can be easy for the other person to see), the other person may get the impression that we do not want or are not interested in the interaction, which can lead to discomfort and even conflict.

But there is no need to take it to the extreme either. All of us often have a moment of lack of concentration, and although this is experienced as something negative, it is not always the case.Although it is experienced as something negative by most of us, under certain conditions it could even be adaptive: basically our mind is informing us that we have something else to worry about at that moment, or that our attentional resources are low at that moment and we need to rest. Whether it is dysfunctional is mainly due to the need to carry out the actions in question, and may depend on the situation.

Possible causes of concentration problems

As we have discussed we all have from time to time moments when our concentration fails us. In most cases we are not talking about a disorder, although in some disorders and diseases we can find a lack of continuous or repetitive concentration as a symptom. Let us look at some common causes.

1. Distractors

When we do something, we do not do it in a vacuum. We are situated in a certain environment and context, in which different stimuli appear constantly, which can constantly appear different stimuli that can interfere with our performance by demanding our attention. by demanding our attention.

2. Task competence

Doing two or more things at the same time, unless we have one of them highly automated, is complicated. Although we have some capacity for divided attention, concentrating on something requires applying a large part of our attention to it, and the other task can be distracting.

3. Worries and thoughts

One of the most frequent distractors that tend to impair our concentration is the existence of thoughts or worries that absorb our attention and make it difficult to keep our attention focused on something. These thoughts or worries can be both important and banal..

4. Fatigue

It has been mentioned before, but tiredness is one of the most common causes of lack of concentration. Our attentional resources are exhausted and we cannot keep them fixed on a specific element. This is one of the most frequent causes of concentration problems.

5. Lack of motivation

If we do something we do not like and we would rather be doing something else, it is more difficult to maintain our concentration. Motivation is a very important element in keeping our attentional resources focused.

6. Anxiety and discomfort

If we feel bad, we are nervous or we have just had some kind of displeasure, it can be difficult to concentrate continuously, since the discomfort itself (in addition to the possible worries and associated thoughts) will be claiming part of the subject's attention.

7. Excessive expansiveness, extreme cheerfulness and energy

The opposite of the previous point can also make it very difficult to maintain concentration. The joy we feel also demands part of our attention, and unless what we are doing is its source, concentrating on other things becomes complicated. High energy levels can cause our attention to jump and move from one point to another, making us unable to concentrate.

8. Aging

Mental capacities such as memory or the ability to concentrate are not always stable, but as a general rule tend to diminish gradually with age.. We are talking about a normative loss, and it is not necessary to suffer from any type of dementia.

Disorders and diseases in which lack of concentration is present

Although the above causes are common to the entire population, as we have indicated, in some disorders and diseases concentration fails due to the alterations generated by these conditions. A few of them are the following.

1. Attention deficit hyperactivity disorder

ADHD is characterized precisely by difficulties in maintaining concentration and the ease with which these people are distracted, whether they have hyperactivity or not. Sufferers are easily distractible, often forget objects and things to do and have difficulty completing tasks. In cases where there is hyperactivity there is also agitation, nervousness and impulsivity.nervousness and impulsivity.

2. Alzheimer's and other dementias

Dementias and neurodegenerative diseases usually cause attention and concentration problems as the brain deteriorates. as the brain deteriorates. Along with memory problems, the ability to concentrate is often one of the first skills to decline.

3. Schizophrenia

Although the first thing that comes to mind when talking about schizophrenia are hallucinations, another common symptom of those suffering from this disorder is the presence of attention difficulties, especially in those who suffer some deterioration. This does not take into account the presence of a possible psychotic break, in which concentration usually drifts towards hallucinations.

3. Mood disorders

People with depression often have difficulty concentrating, their minds often being occupied with negative thoughts. The sadness and automatic thoughts that are generated in the depressive episodes, the anhedonia, apathy and passivity that usually accompany it make it very difficult for the patient to concentrate.

With regard to people suffering from bipolar disorder, in addition to the problems typical of depressive episodes, they will also have a lack of concentration when they are in a manic phase. In a manic episode the person is expansive, energetic, accelerated, agitated and may even be irritable. Focusing and maintaining attention on a specific stimulus is much more complex, jumping from one stimulus to another.

4. Substance use

A large number of drugs and other substances make it very difficult for those who take them to concentrate, either by depression of the nervous system or by excessive stimulation. On the other hand, other substances such as coffee can increase the energy level of someone who is tired, or others such as lime blossom can relax someone who is nervous. relax a nervous personto the point of facilitating concentration.

Some ways to exercise the attentional capacity

Lack of concentration can be annoying and cause various problems in our daily life. That is why training it is very advisable. Some ways to hinder the lack of concentration or even strengthen this ability are the following.

1. Practice physical exercise

The regular practice of exercise and sport contributes greatly to improve the ability to concentrate, in addition to burning energy and allowing the release of endorphins that make us feel better. that will make us feel better.

2. Get enough sleep

We have already indicated that tiredness is one of the factors that causes lack of concentration in our tasks. It is necessary that we sleep and rest enough to be able to recover our energy and resources.

3. Disconnect

Linked to the previous point, we find the need to disconnect punctually from our duties, our work or studies. It is necessary to have some time for oneself, without always being absorbed by the same task.. If we do not disconnect we will end up exhausted, whether we sleep or not.

4. Do not surround yourself with distractions

The cell phone, the computer, the television, people talking around us... If we have a great capacity to concentrate, they may not bother us, but most people will see how their attention is captured by this type of distractors. Even if they don't sound, their presence allows attention to be diverted (does it sound like anyone is looking at Facebook, WhatsApp or surfing the internet even though they should be doing that paper that is due next week?).

We are also not saying that we should completely isolate ourselves to get anything done, but we we should be aware and not self-booby-trap ourselves..

5. Seek to find motivation in what you do

Setting goals that really motivate us and linking them to what we are doing makes it easier to stay focused. If what we are doing does not motivate us, we can try to give it a meaning by linking it to our daily life or establish it as a necessary step to reach that goal.

6. Practice meditation

Meditation has been shown to be effective in stimulating attentional capacity, as well as being a practice that allows us to relax and visualize things in a more and visualize things in a more objective way.

7. One thing at a time

Being busy with several things makes it difficult to keep our attention on one thing and leads to lack of concentration. Organizing and dedicating yourself to a single task makes it easier to maintain focus on what we do.

8. Where is important

Carrying out each action in a context that facilitates it is a great help. Studying in bed, for example, makes it easier to fall asleep doing something (and in turn, when it's time to sleep, more difficult to do so), while working at a desk makes it easier to work on a computer, write, or read. makes it easier to work on a computer, write or read. Light and sound conditions are also important.

9. Read and write

Reading and writing are actions that, although they may seem simple once we have learned how to do them, usually require a high level of concentration. Especially if we do it by hand. In addition, structuring a speech to express what we want to express forces us to focus on finding a way to do it.

10. Create a schedule

One way to strengthen concentration, as well as the ability to discipline, is to develop a planning that takes into account what we are going to do. In this planning we must incorporate not only what we have to do, but also periods of rest. also periods of rest. However, it is important that the planning be realistic, otherwise it can generate demotivation.