Your Concentration Is Not the Problem (Here’s the Neuroscientific Protocol in 4 Exercises)

Introduction

Hello everyone and welcome to this new lab quarter hour. Today, we will explore an essential topic: concentration. Through a theoretical and practical lens, I will share three key tips to help you regain your concentration ability.

The Three Metasystems of Concentration

We will discuss three main metasystems that will help you regain your focus:

• The Engine
• The Filter
• The Pilot

1. Activate the Engine

The first step to regaining your concentration is to activate your brain's engine. It is crucial to provide your body and brain with the necessary substrates for optimal functioning. Here’s a simple tip:

Within 30 minutes of waking up, expose yourself to natural light. This stimulates the suprachiasmatic nucleus in your eyes, which regulates your circadian rhythm and enhances your alertness through a cortisol spike. This simple action not only impacts your concentration but also your overall physiology.

2. Filter Information

The second pillar is related to attentional processes. Here are two exercises to activate your brain circuits:

Exercise 1: Eye Saccades

Eye saccades involve moving your eyes from one point to another. Here’s how to practice:

• Stand upright, feet shoulder-width apart.
• Fixate on two thumbs spaced 30 to 40 cm apart.
• Without moving your head, move your eyes from one thumb to the other for 30 seconds.

Ideally, perform this exercise before any cognitive task.

Exercise 2: Fixation

Between each work block, take a moment to fixate on a distant point. Here are the steps:

• Find a point to focus on, ideally outside.
• Coordinate your breathing: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold empty for 4 seconds.

Repeat this exercise for one minute to maximize your concentration.

The Pilot: Adding Meaning

The final pillar is related to how you steer your attention. Before starting a task, ask yourself: "Is this useful and important to me?" This simple reflection can enhance your concentration and memory.

When you give meaning to what you do, you're signaling to your brain that it matters, which facilitates information retention.

Conclusion

In summary, here are four tips to improve your concentration:

• Expose yourself to natural light within 30 minutes of waking up.
• Before a cognitive task, perform eye saccades.
• Incorporate eye fixation exercises during your breaks.
• Add meaning to your activities to activate your attention.

By applying these tips, you will see significant improvements in your concentration. Feel free to ask questions or share your thoughts. Until next time!