Lack of concentration: causes and 10 tips to combat it

We are constantly performing complex actions and tasks that require a high level of concentration. Intense physical exercise, reading, working or studying, or even something as relatively simple as following the thread of a conversation requires that we invest our mental resources in carrying out that action. But we often find that for different reasons we are not capable of it. We lose the thread.

And there are different elements that generate us lack of concentration It shows in performance and in everyday tasks. Let's see how to recognize these symptoms and what to do to overcome them.

• Related article: "Selective attention: definition and theories"

Concentration as a mental capacity

The concept of concentration is not exactly new or unknown. All of us have used the term more than once, we know what it refers to and that we have this capacity to a greater or lesser extent. However, before we start talking about when we are lacking, it might be useful to give a brief description of what we understand as such.

Concentration is understood as the ability or capacity of the human being (and of other species) to focus their cognitive resources on a stimulus or action, in such a way that the rest of the environment is blurred and partially neglected unless some stimulation catches our attention. In other words, it can be understood as a focus of attention makes concrete elements, selecting the stimulation and keeping it there. It allows us, as mentioned in the introduction, to follow the thread of a task and carry it out successfully.

In this skill the degree of motivation has a lot to do Regarding what we are doing: it is much easier to concentrate when we want and we like to do what we do, when it absorbs us. In fact, there are concepts, such as engagement, based on it.

• You may be interested: "Types of motivation: the 8 motivational sources"

Problems due to lack of concentration

But on more than one occasion we may not be able to maintain attention or invest enough mental resources to really focus on something, there is a lack of concentration. This at first glance may not seem particularly serious, especially considering that we live in a society in which the most basic needs for survival, but the truth is that it can represent a big problem and be invalidating to carry out an action effectively and efficient. And it can have repercussions in various areas.

For example, at the academic or work level, our ability to concentrate allows us to carry out the tasks that are required of us or to properly register what we have to do or keep in memory. Not being able to concentrate properly will cause us to need much more time to perform each action, or even not be able to do it at that moment. It is something that at some point has happened to all of us, but that is very common can generate poor performance.

In more extreme cases in which the subject was not able to concentrate at all for a long time, it could lead to school failure, conflicts at work or in extreme cases dismissal.

On a personal level, the lack of concentration also translates into little desire to act. If we want to do something but at the slightest we lose the thread We ended up getting frustrated, and leaving it for another time.

When it comes to social relationships, it can also create some difficulties. If we disconnect from the conversations they are having with us (which in general can become easy for the other to see), the Another person may have the impression that we do not want or are not interested in the interaction, which can cause discomfort and even conflicts.

But it is not necessary to take it to the extreme either. All of us often have a moment of lack of concentration, and although it is experienced as something negative by the majority, under certain conditions it could even be adaptive: basically our mind is not informing that we have something that worries us more at that moment, or that our attentional resources are low at that moment and we need rest. The fact that it is dysfunctional is mainly due to the need to carry out the actions in question, and it may depend on the situation.

Possible causes of trouble concentrating

As we have mentioned, we all have moments from time to time when concentration fails us. In most cases we are not talking about a disorder, although in some disorders and illnesses we can find ourselves faced with a continuous or repetitive lack of concentration such as symptom. Let's look at some common causes.

1. Distractors

When we do something, we don't do it in a vacuum. We are located in a specific environment and context, in which we constantly different stimulations appear that can interfere with our performance by claiming our attention.

2. Task competition

Doing two or more things at the same time, unless we have one of them highly automated, is complicated. Although we have some divided attention spans, concentrating on something requires putting much of our attention on it, and the other task can be distracting.

3. Worries and thoughts

One of the most frequent distractors that usually impair our concentration is the existence of thoughts or worries that absorb our attention and make it difficult to keep our attention focused on something. These thoughts or concerns can be both important and banal..

• Related article: "Rumination: the annoying vicious circle of thought"

4. Tiredness

It has been discussed above, but tiredness is one of the most common causes of poor concentration. Our attentional resources are exhausted and we cannot keep them fixed on a specific element. It is one of the most common causes of concentration problems.

5. Demotivation

If we do something that we do not like and we would rather be doing something else, it is more difficult to stay focused. And is that motivation is a very important element when it comes to keeping our attention resources focused.

6. Anxiety and discomfort

If we feel bad, we are nervous or we just had some kind of disgust concentrating continuously can be tricky, since one's own discomfort (in addition to the possible worries and associated thoughts) is going to be claiming part of the attention of the subject.

7. Excessive expansiveness, extreme joy, and energy

The opposite of the previous point can also make it very difficult to stay focused. The joy we feel also demands part of our attention, and unless what we are doing is its source, concentrating on other things becomes complicated. High energy levels can cause attention to jump and move from one point to another, not being able to concentrate.

8. Aging

Mental abilities such as memory or the ability to concentrate are not always stable, but as a general rule they tend to decrease little by little with age. We are talking about a normative loss, not being necessary to suffer from any type of dementia.

Disorders and illnesses in which there is a lack of concentration

Although the above causes are common throughout the population, as we have indicated in some disorders and diseases concentration fails due to the alterations generated by these conditions. A few of them are as follows.

1. Attention deficit hyperactivity disorder

ADHD is characterized precisely by difficulties in maintaining concentration and the facility for these people to be distracted, whether they are hyperactive or not. Those who suffer from it are easily distracted, they tend to forget objects and things to do and have difficulty completing tasks. In cases where there is hyperactivity, there is also agitation, nervousness and impulsiveness.

2. Alzheimer's and other dementias

Dementias and neurodegenerative diseases often cause attention and concentration problems as the brain deteriorates. Along with memory problems, the ability to concentrate is often one of the first skills to wane.

• Related article: "Alzheimer's: causes, symptoms, treatment and prevention"

3. Schizophrenia

Although the first thing that comes to mind when talking about schizophrenia are hallucinations, another of the frequent symptoms of those who suffer from this disorder is the presence of difficulties in attention, especially in those who suffer from certain deterioration. This without taking into account the presence of a possible psychotic outbreak, in which concentration tends to drift towards hallucinations.

3. Mood disorders

People with depression often have difficulty concentrating, and their minds are often occupied with negative thoughts. Sadness and automatic thoughts that are generated in depressive episodes, the anhedonia, apathy and passivity that usually accompany it make it very difficult for the patient to concentrate.

As for people who suffer from bipolar disorder, in addition to the problems of depressive episodes, they will also have a lack of concentration when they are in the manic phase. In a manic episode the person is expansive, energetic, accelerated, agitated and may even be irritable. Focusing and maintaining attention on a specific stimulus is much more complex, jumping from one stimulus to another.

4. Substance use

A large number of drugs and other substances make it very difficult for those who take them to concentrate, either due to depression of the nervous system or due to excessive stimulation. On the other hand, other substances such as coffee can increase the energy level of someone tired, or others such as linden relax someone nervous, to the point of facilitating their concentration.

Some ways to exercise your attention span

The lack of concentration can be annoying and cause various problems in our day to day. That is why training it is very advisable. Some ways to hinder lack of concentration or even strengthen this ability are as follows.

1. Practice physical exercise

The regular practice of exercise and sports contributes greatly to improving the ability to concentrate, in addition to burning energy and allowing endorphins to be released that will make us feel better.

2. Sleep enough

We have already indicated before that fatigue is one of the factors that causes lack of concentration in our tasks. We need to get enough sleep and rest to be able to recover our energy and resources.

3. Disconnect

Linked to the previous point, we find the need to disconnect promptly from our duties, our work or studies. It is necessary to have some time for yourself, without always being absorbed by the same task. If we don't disconnect we will end up exhausting ourselves, whether we sleep or not.

4. Don't surround yourself with distractors

The mobile phone, the computer, the television, the people talking around... If we have a lot of capacity for concentration they may not bother us, but most people will see their attention captured by this type of distractors. Although they do not ring, their presence allows attention to be derived (does anyone look at Facebook, WhatsApp or surfing the internet, although you should be doing that work that you have to deliver the week you comes?).

We are also not saying that we should isolate ourselves completely to do something, but we must be aware and not self-restrict.

5. Seek to find motivation in what you do

Setting goals that really motivate us and linking them to what you're doing makes it easier to stay focused. If what we are doing does not motivate us, we can try to make sense of it by linking it to our daily lives or establishing it as a necessary step to achieve that goal.

6. Practice meditation

Meditation has been shown to be effective in stimulating attentional capacity, besides being a practice that allows us to relax and visualize things in a more objective way.

• You may be interested: "How to learn to meditate, in 7 easy steps"

7. One thing at a time

Taking care of several things makes it difficult to keep your attention on one and leads to a lack of concentration. Get organized and dedicate yourself to a single task makes it easy to stay focused on what we do.

8. Where is important

Carrying out each action in a context that facilitates it is helpful. Studying in bed, for example, makes it easier to fall asleep doing something (and in turn, that when it's time to sleep it is more difficult for us to do it) while working at a desk makes it easy to work on a computer, write or read. Light and sound conditions are also important.

9. Read and write

Reading and writing are actions that, although once we have learned they may seem simple to us, they usually require high doses of concentration. Especially if we do it by hand. In addition, structuring a speech to express what we want to express forces us to focus on finding a way to do it.

10. Create a planning

One way to strengthen concentration, as well as the capacity for discipline, is to develop a planning that takes into account what we are going to do. In this planning we must incorporate not only what we have to do, but also also rest periods. Now, it is important that the planning is realistic because otherwise it can generate demotivation.