Colleagues are talking, the cell phone is buzzing, and the phone is ringing constantly: With these 6 concentration exercises, you'll be able to work through your to-do list more effectively and productively.
Our own ability to concentrate is like a muscle and can be easily trained, whether unnoticed at the desk, in the hallway, or even at home before or after work. You can do these concentration exercises anywhere and simply block out any distractions in the future.
Exercise 1: Think crosswise
Our brain consists of two halves and the better these halves work together, the more efficient we are. With cross-over exercises, we help our brains to learn to work together again or to solve concentration problems.
This can be done unobtrusively with an earlobe massage: massage your right earlobe with your left thumb and index finger and then the other way around with your right thumb and index finger on your left earlobe.
Or draw a figure eight on the desktop with your eyes. With a little more space, you can use your whole body for a concentration exercise: Stand up straight and try to touch the sole of your right tightened foot with your left hand behind your back - and vice versa again, of course. Don't get discouraged, you will quickly learn the exercises and greatly improve your ability to concentrate.
Exercise 2: Listen well
Is a radio playing softly in the background of the office or are two colleagues talking at the end of the room? Use this background noise for a concentration exercise and count a selected word, for example, all the "unds". The quieter the conversation or the radio, the harder you have to concentrate and the more effective the exercise.
Exercise 3: Get the circulation going
We've been sitting at our desks for hours, and our circulation and blood flow are deeply depressed - now it's time to do an exercise to get our concentration levels back up: While sitting, place both palms on the desktop, stand one leg up normally and stretch the other leg through. Stretching the calf muscle culture gets the blood flow going and our ability to concentrate increases again.
While standing, you can swing both arms back and forth, which activates the entire upper body. Of course, a short walk to the printer or to your colleague's office also helps.
Exercise 4: Energy massage
There are acupuncture points all over our body, which we can activate ourselves and thus increase our energy flow. In the ear, for example, there are almost 200 points that we can easily stimulate through acupuncture: Gently pull your ear with your fingers from the inside out, from the very top to the earlobe.
You can massage both ears at the same time or one after the other, preferably several times, until your ears feel warm and red. This concentration exercise will wake up your sense of hearing with the blood circulation and you will become more alert.
Exercise 5: Letter training
Write a word mirror-inverted on a piece of paper. This unfamiliar activity requires your brain to concentrate hard and leaves no room for distraction.
It's best to do this exercise every day - at the beginning, you write your own name, as soon as this works fluently, you can increase the level of difficulty and write longer words or even whole sentences. After this exercise, focusing on other activities will be much easier and your lack of concentration will be overcome.
Exercise 6: Breath calmly
The simplest of all exercises and yet so effective: Relaxed breathing! Open a window and take a few deep breaths in and out. Without enough oxygen, our brains can't work properly, and we become slow and sluggish. And through these breathing exercises, we provide our body with renewed energy, and the controlled, deep inhale and exhale calms our pulse in stressful moments and we can sit back at our desks more focused.
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