Hard to concentrate

Why is it so hard to concentrate

Multitasking

It's especially hard to concentrate when there are many important tasks. Where is that legendary multitasking when you need it (and all hiring managers want it)? The thing is, it simply doesn’t exist. Researchers found out that the brain struggles to focus on even two things at once. When several important tasks appear at the same time, the body panics and releases cortisol and adrenaline – the "stress hormones". This makes us work inattentively: we make mistakes and get tired quickly.

Dopamine

We understand stress hormones, but there’s more. The inability to concentrate is also linked to the exact opposite — dopamine. This chemical is involved in the brain’s reward system. Why is that important? Because we often get distracted by things that feel more “pleasurable.” Like checking likes on social media. That’s when dopamine is released — and we feel good. It becomes a cycle: the more we get distracted, the more pleasure we get.

What lowers concentration?

Multitasking

How can concentration be lowered… by concentration? Any stressful situation (and the constantly changing world in general) makes our brain scan the environment for danger. For example, reading the news instead of working. But being focused all the time is impossible. Concentration is a muscle, and it needs rest.

Food

“Fast carbs” — sugar, white bread, sweets — quickly deliver energy to the brain and help it work better. But the energy fades just as quickly. We get caught in the “carb swing”: when the effect ends, we feel tired and sleepy — and crave more fast carbs.

Gadgets

Yes, that moment when you’re coding, listening to a podcast, and watching funny duck videos in the background. The brain tries to switch between tasks — and fails. It takes about 20 minutes to get fully back into focus. So, the more time we spend with gadgets, the more time we need to recover focus.

How to focus better than a goldfish (more than 3 seconds)

5 simple (but not really) tips

Imagine the sky and clouds

Or leaves in a stream. It’s about light meditation to calm down. Anxious thoughts about difficult tasks often block us from doing those tasks. Try closing your eyes and imagining a clear sky — that’s you. And the clouds — those are the thoughts. No matter how many, the sky is always there behind them. This helps you come back to the present instead of worrying about future problems.

Play music

But not just any music, and not your favorite. Favorites may be emotionally distracting. Choose quiet, calm, moderately rhythmic music. Or try white noise or neural beats playlists.

Go for a walk

Or even a run. A park or forest is best: one study showed that looking at nature improves concentration, while cityscapes reduce it. You can combine walking with light exercise or jogging — more oxygen means a sharper mind. But even a simple 20-minute walk is great.

Eat well

We’re not your grandma, but this is really important. Choose foods that prevent blood sugar spikes. For example, high-fiber foods: vegetables, berries, legumes (like chickpeas, lentils, beans), brown rice, whole-grain bread.

Read

Real paper books. They truly help with focus: social media posts take seconds to read. But a good book can draw you in for hours and trains your focused attention.