Difficulty concentrating

When do I experience difficulty concentrating?

What makes you unable to concentrate?

Difficulty with concentrating arises from a variety of causes. You can experience problems with focus when you have mental health issues, but also without an established diagnosis. By understanding the underlying cause, you can improve your concentration or get targeted care.

Several causes are:

• Stress
  When you suffer from stress, your body makes more cortisol. More cortisol in your brain can decrease your concentration. For example, you may experience more stress from relationship problems, worrying about your children or from work.

• Lack of sleep
  Your brain needs a good night’s sleep to function properly. When you sleep poorly or restlessly, it can affect your concentration.

• Multitasking
  When you perform multiple tasks simultaneously, it can reduce your focus.

• Mental disorders
  Mental symptoms may be the underlying cause. Possible underlying mental symptoms are:
  • ADHD;
  • Depression;
  • Burnout.

• Hormonal changes
  Hormonal changes may cause a temporary disturbance in memory. For example, pregnancy or menopause.

Symptoms

The characteristics of being unable to concentrate vary by person and age.

Symptoms in adults:

• Lack of focus
  You find it difficult to keep your attention on one task or activity for an extended period of time. Especially with tasks that you perceive as boring or that are always the same.
• Forgetful
  You have difficulty remembering information.
• Easily distracted
  You are easily distracted by internal or external stimuli. For example, in a busy environment you have difficulty concentrating.
• Difficulty keeping an overview
  You experience problems with organizing and keeping an overview. This makes it difficult for you to plan things or to organize tasks and projects.

⮕ Also read more about the symptoms in ADHD and ADD.

Symptoms in children:

Some symptoms belong to a child’s age stage.

• Lack of concentration
  A child is easily distracted and has difficulty keeping attention on schoolwork or other tasks.
• Forgetful
  You notice that a child finds it difficult to remember instructions and information.
• Chaotic
  A child appears chaotic and experiences difficulty completing schoolwork.
• Poor school performance
  When a child has difficulty concentrating, it can negatively affect school performance.

How to concentrate better?

You can take a number of actions yourself as a solution to concentrate better.

• Create a quiet environment
  A quiet and tidy environment reduces distractions. At work, a tidy workspace helps you concentrate better.

• Work with time blocks
  Following up time blocks of concentrated work with short breaks will help you stay productive and improve your concentration. When this goes well, you can build up the time you spend concentrating. There are several focus apps or you can use a timer.

• Reduce distractions
  Turn off notifications from devices. This causes you to experience fewer distractions.

• Establish a healthy sleep routine
  A healthy sleep routine can improve your concentration and alertness. This includes getting enough sleep, waking up infrequently and having a consistent sleep schedule. A restful bedroom helps with this.

• Eat healthy nutrients
  Nutrients rich in omega-3 fatty acids, antioxidants, vitamins and minerals can support your brain function and concentration.

• Get enough physical activity
  Try to get enough exercise daily. Short walks or physical exercises can already improve your concentration.