11 Exercises That Will Strengthen Your Attention and Concentration

Concentration is the key to success in any endeavor. It’s the ability of your mind to stay focused on a single task and block out distractions, which can help you be more productive with less stress. Here are 11 exercises that will strengthen your concentration and attention span so you can take control of your day-to-day life.

Attention exercises for adhd are important to help improve attention and concentration. These 11 exercises will strengthen your attention and concentration. Read more in detail here: attention exercises for adhd.

We’ve stressed throughout this series on managing your attention that attention is more than simply the capacity to concentrate on a single job without being distracted; it’s made up of multiple distinct parts that must be skillfully handled.

However, this does not negate the need of maintaining a single-minded concentration. We likened controlling your various types of attention to being the supreme commander of your mind the other day — you need to be able to skilfully move and deploy your forces to various conflicts. However, effective management can only get you so far; in order to win the battle against distraction, the ultimate power of your voluntary attention – your concentration foot troops – is crucial.

Individuals who can maintain their attention for lengthy periods of time outperform those who can’t on a variety of cognitive tasks, according to research. A guy with a skewed attention span will only be able to experience one level of existence; he will be able to skim the surface of the world’s immense knowledge and wisdom but will not be able to dig deeper and uncover the gems that lie underneath. The guy with a laser-like concentration can do it all; he’s a boat captain and a pearl digger, and the world is his oyster.

If you want to study and grasp as much as possible about the world before you die, improving your focus capacity is not a choice; it’s a need.

Consider your mind to be a muscle.

We utilized the analogy of being the supreme commander of your mind last time to illustrate attention management; this time, we’d want you to think of your mind as a muscle when it comes to attention strengthening. The similarities between developing your body and strengthening your mind are so close that it’s more of a description of reality than an analogy.

Both your physical muscles and your attention “muscles” have a finite amount of strength at any one moment, their stamina and power may deteriorate due to idleness or grow due to intensive, deliberate exercise, and they both need rest and recuperation after extreme exertion.

You get the same sensation of internal dread/doubt before starting a tough exercise – the one that screams “I’m not sure I want to do this” – as you do before deciding whether or not to read a lengthy essay, and in both circumstances, you have to make up your mind, bite down, and get started.

Just like you could reach a wall in a difficult exercise and feel like you can’t do one more rep, your mind will want to stop and switch tabs in the midst of reading a lengthy article. You’ll be astonished how much more power and concentration you have left in the tank if you convince yourself to dig deeper in both circumstances.

While everyone is seeking for interesting new “secrets” for building their body and mind — shortcuts and hacks that have yet to be found – the fact is that growing our physical and mental muscles boils down to simple, old-fashioned, exceedingly unsexy labour. In order to gain strength in any region, you must eat well, get enough sleep, and engage in strenuous daily activity.


So put your lifting belt on and prepare to chalk up your skull. We’re heading to the mental gym to hone your attention and make it a beast. Your brain’s exercise schedule is shown here.

Your Attention Training Program: 11 Exercises to Improve Your Concentration

Sitting on the sofa all day will never give you large muscles, and reading Buzzfeed and watching Tosh will never give you fantastic focus skills. O. Your mental muscles, like your physical muscles, need resistance; they require challenges that push them to their limits and, as a result, help them develop their concentration fibers. We’ve put up a list of workouts to help you improve your concentration so you can start lifting larger and heavier cognitive burdens.

1. Gradually increase the intensity of your concentrate. If you decide you want to be in shape physically but are starting from scratch, the worst thing you can do is jump into an aggressive training program – you’ll get hurt, disheartened, or both, and stop before you even get started.

Similarly, if your attention span is presently sluggish, it’s advisable to gradually increase the amount of weight you ask it to lift. We’ve indicated in this series that you should attempt the “Pomodoro Method,” in which you work for 45 minutes straight and then take a 15-minute break. However, for many of us, 45 minutes is a mental marathon!

So begin with a somewhat simple aim and work your way up from there. Set a timer for 5 minutes and concentrate only on your job or reading during that time. After then, take a two-minute rest before continuing for another five minutes. Increase your concentrated work time by 5 minutes each day, and your break time by 2 minutes each day. You should be able to work for 45 minutes straight in 9 days before taking an 18-minute rest. Once you’re comfortable with that setup, try lengthening your concentrate periods while cutting your break intervals in half.

2. Make a to-do list to keep you distracted. We tend to want to check something up the minute it enters our minds, thanks to the internet’s ability to make any piece of knowledge quickly available. “I’m curious about the weather forecast for tomorrow.” “When was that movie released?” “I’m curious as to what’s fresh on my Facebook page.” As a result, the moment these inquiries or ideas arise, we’ll switch our attention away from what we’re working on. The problem is that it takes an average of 25(!) minutes to return to our original job after we’ve been diverted. Furthermore, moving our attention back and forth depletes its power.

To remain on track, jot down everything you want to look up on a piece of paper next to you (or in Evernote for the techies) and promise yourself you’ll look it up once your concentration session is done and your break time has come.


3. Strengthen your resolve. Willpower and voluntary attentiveness are inextricably linked. We may utilize our willpower to intentionally avoid distractions while remaining focused on the work at hand. Reviewing our in-depth essay on increasing your willpower might be beneficial to your attention span.

4. Take some time to meditate. Not only can meditation help you stay cool, calm, and collected, but research has repeatedly proven that mindfulness meditation may greatly increase your attention span.

In one research, 140 people participated in an eight-week meditation training program. All of the participants demonstrated meaningful increases in attention span and other executive brain processes after eight weeks.

You don’t have to spend your days in a monastery meditating to benefit from its attention-boosting properties. According to studies, merely 10 to 20 minutes of meditation every day is sufficient. Furthermore, after only four days, you’ll notice an improvement in your attentiveness.

Start your mornings by concentrating on your breath for a few minutes if you want to be able to concentrate on your studies for hours at a time.

5. Make a conscious effort to be aware throughout the day. Attention specialists advocate finding chances to practice mindfulness throughout the day in addition to committing 10 to 20 minutes a day to mindfulness meditation. Simply said, mindfulness means concentrating entirely on what you’re doing, slowing down, and noticing all of the physical and emotional feelings you’re having at the time.

When you eat, you may practice mindfulness by taking the time to chew your meal thoroughly and focus on the flavors and textures. When you shave, you may exercise mindfulness by smelling your shaving cream, noting how nice it feels to apply a warm lather to your face, and gently dragging the blade through your stubble.

Short mindfulness practices throughout the day can help you build and increase your attention span for those moments when you truly need it.

Mindfulness may also assist you in overcoming distractions when they occur. “Be here now,” think to yourself if you’re working on a task and have a restless urge to do something else. Bring your attention to your body and your breath at that time. You’ll notice that the distraction is gone after a few seconds of concentrating on your breath, and you’re ready to go back to work.

6. Workout (your body). Not only can you equate working out your mind to working out your body, but the latter really aids the former. Researchers discovered that students who participated in moderate physical activity before completing an attention span test scored better than those who did not. Although the researchers aren’t sure why, they discovered that exercise improves our brain’s capacity to ignore distractions. I’d dare to suggest that the willpower required to fight through the pain of a workout builds the same supply of willpower required to ignore the itch of distractions in order to continue working/focusing.

7. Memorize important information. On this site, we’ve discussed memorizing previously. Memorizing things is a wonderful technique to strengthen your cognitive muscles, in addition to being a neat bar trick and giving you with a plethora of poetry to recite at the drop of a hat. Make it a weekly aim to remember a poem or a passage from the Bible.


What About Games That Teach You To Pay Attention?

In recent years, brain training games have gained a lot of attention. On Nintendo DS, you’ve certainly seen advertising for Lumosity or Brain Age. According to the makers of the games, playing for only a few minutes a day will increase your attention, memory, and mental agility. However, there is a split in the research on the accuracy of these statements.

According to certain research, brain training games may assist youngsters with ADHD or the elderly enhance their attention, but they have little effect on young, healthy individuals.

Other studies have shown that although particular brain training games may improve attention, the benefits do not extend to other aspects of life. To put it another way, brain training games may help individuals pay attention and perform better in brain training games, but they won’t help them pay attention in class or when studying.

A recent research shown that n-back, a sort of brain training game, may increase working memory (an essential part of attention), and that this progress can be transferred to other cognitive tasks.

So, what does all of this mean? The jury is yet out on whether these brain games will help people improve their attention spans, and more study is needed. It’s not a bad idea to test them out as part of your attention training program, but don’t forget to incorporate the other recommendations as well.

8. Take your time reading large passages. Defeat the TL;DR mentality. According to some research, reading e-content has increased by about 40% as a result of the advent of tablets, e-readers, and smartphones. Isn’t this a good thing? You’d think so, but Slate recently conducted research with the aid of internet analytics firm Chartbeat, and discovered that just 5% of readers who start an article online will complete it. Furthermore, 38% of readers never read beyond the first few pages. As a result, claiming that reading has increased in general is inaccurate. In reality, we’re doing more skimming and less engagement.

Meanwhile, we’re reading less books; according to a recent research, 25% of Americans didn’t read a single book last year.

This is a real pity. While length does not always imply quality, some complicated themes are hard to compress into shortlist articles and need a whole book (or multiple novels) to fully explore. If you skip anything just because it’s lengthy, you’re missing out on a wealth of information accessible only to those who are prepared to go further. There’s a time and a place for browsing the internet and learning a little bit about a lot of things. However, you should set aside time to go deeply into a few topics.

I dare you to pick up a book tonight if you haven’t done so in a long. Make a concerted effort to understand it. It will improve your life if you learn how to read a book correctly.

Aside from novels, try to read one or two substantial articles every week. Longform journalism, as it’s known, is undergoing something of a renaissance, with a record quantity of high-quality, in-depth information accessible. Here are a handful of my go-to places for long-form content:


  • Longreads.com
  • Longform.org
  • Daily Arts and Letters
  • The Economist is a publication that focuses on economic issues.
  • The New Yorker is a magazine published in New York City.
  • Manliness is a skill that may be learned. (Always tries to write entries that are as detailed as possible.) I’ve also heard that its creator has a magnificent mustache.)

9. Keep an open mind. When it comes to any undertaking, the more inquisitive you are about the universe, the better your focus stamina will be. William James proposes a simple experiment to see whether being fascinated about the object of your attention might help you stay focused on it for longer:

“Try to focus on a dot on the paper or on the wall for a long time. You soon notice that one of two things has happened: either your field of vision has blurred to the point that you can no longer see anything clearly, or you have inadvertently stopped staring at the dot in question and are now looking at something else. However, if you ask yourself a series of questions about the dot—how large it is, how distant it is, what shape it is, what color it is, and so on—in other words, if you flip it over, if you think about it in different ways and with different sorts of people, you can keep your attention on it for a long time. This is what a genius accomplishes when a subject becomes engrossed and flourishes in his or her hands.”

This notion was perfected by Charles Darwin. His contemporaries admired his capacity to stare at animals and plants for hours on end. Darwin’s secret was his insatiable curiosity: he could learn more and more about a single thing by focusing on different characteristics, investigating it in new ways, and asking new questions. He’d peel back the layers one by one.

10. Practice paying attention while you’re listening. Focus isn’t simply helpful for academic pursuits. It’s also a necessary interpersonal ability. The capacity to be totally present with a loved one or friend strengthens your bond, closeness, and trust. Simultaneously, concentrating all of your attention on someone else increases your concentration muscles in general. It’s a win-win situation. So the next time you’re chatting to your significant other, put your phone down and pay attention.

11. Work on your focus. The workouts listed above not only improve your attention, but they also have additional advantages. However, every now and then, it’s a good idea to practice certain workouts that are just designed to improve your focus. Here are twelve ideas to get you started.

Finale of the series

Modernity has provided us with many benefits and conveniences, but it has also flooded our senses with a barrage of stimuli vying for our attention. Mastering your attention is essential for living a really thriving life in this sea of distractions. Who you’ve become, what you’ve learned and done, and who’s with you at the end of your life will all be determined by what you decided to focus on each year, day, and hour of your life. Will a slew of cat videos appear in front of your eyes? Will you remember the meaningful talks you had with your family and friends, the life-changing books you read, and the little nuances you discovered in all the locations you visited?


We hope that our attention series has motivated you to think about this increasingly valuable resource in fresh ways and to take efforts to enhance it. You’ll be surprised at how much better your life may be just by paying attention to your attention.

Complete the Series

I: What Every Man Should Know About Focus II: How to Manage Your Attention Effectively



The “exercises to improve concentration for child” is a blog post that lists 11 exercises that will strengthen your attention and concentration. The article also includes some helpful tips on how to do the exercises.

Frequently Asked Questions

What exercises improve focus and concentration?

A: The following exercises are known to increase focus and concentration in the mind:
-Pushing a big red button.
-Watching paint dry.
-Mowing your lawn for hours on end without rest or breaks.

How do I rebuild my attention span and focus?

A: The best advice I can give is to find a hobby or passion that you enjoy and stay focused on it. Another technique, which is actually the one I use personally, would be meditation. Meditation has many benefits such as reducing stress levels and improving focus in just minutes each day.

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