One of the things I feel like I've struggled with the most is concentration. I think this is a very common thing in this day and age, with so many distractions and obligations pulling us every which way. Sewing is not a hobby that tolerates poor concentration, as there is nothing that can help you if you can't find the will to sit down and sew for hours at a time. In researching how to better my own abilities I've found some simple tips that may help in improving concentration, I've listed some below with a few thoughts on them.
Concentration is the ability to focus on a specific task or activity for an extended period of time. It is a crucial skill for achieving success in both personal and professional life. However, with the constant distractions of modern life, it can be difficult to maintain focus and concentration. Fortunately, there are several scientifically supported techniques that can help improve concentration.
Mindfulness meditation
One of the most powerful techniques for improving concentration is mindfulness meditation. Mindfulness is the practice of paying attention to the present moment, without judgment. When practised regularly, mindfulness meditation can help improve focus, decrease distractions, and increase overall cognitive function. Studies have shown that mindfulness meditation can lead to increased gray matter in the brain, which is associated with better memory, attention, and decision-making.
I find that this is one of the most talked about, but least achieved pieces of advice surrounding improving your focus. This applies to me as well, I can see how it can help but at the end of the day, it never seems to feel like the right moment to do it.
Aerobic exercise
Another effective technique for improving concentration is aerobic exercise. Regular aerobic exercise has been shown to increase the size of the hippocampus, a part of the brain associated with memory and learning. Additionally, physical activity helps to increase blood flow to the brain, which can improve cognitive function and focus.
This is another one that makes all the sense in the world but feels very difficult to find time for or get started in. I've found that a combination of comfortable walking and some basic stretches keep me feeling lively, perhaps it is not as good as a 2 mile run every day, but it is something I can keep up with regularly.
Sleep
Getting enough sleep is crucial for maintaining concentration and cognitive function. During sleep, the brain processes and consolidates information, which helps to improve memory and learning. Studies have shown that individuals who get a full night's sleep perform better on cognitive tasks compared to those who do not get enough sleep.
I've personally found that the single most impactful thing I can do to sleep better is to not use any electronics for 1 to 2 hours before bed. Most of the time that I stay up too late or get a poor night's rest I've always been on my phone or watching TV too late at night. It feels like reading or a little boredom is much more sleep-inducing.
Eliminating distractions
Eliminating distractions is another important technique for improving concentration. This means turning off notifications on your phone, closing unnecessary tabs on your computer, and creating a quiet, distraction-free workspace. It is also helpful to set specific times during the day for checking email or social media, rather than constantly checking throughout the day.
This can be very hard if not impossible to do for most of us, purely off the fact that unless you have your own studio, you sew in your own home. Spouses, children, family, etc will inevitably be distracting, but hopefully by cutting out some of the more controllable things like social media you'll still be left with enough time to yourself.
The Pomodoro Technique
The Pomodoro Technique is a time management method that can help improve concentration by breaking down tasks into shorter, more manageable intervals. The technique involves setting a timer for 25 minutes and working on a specific task for that amount of time. After 25 minutes, take a short break of 5 minutes and then return to the task for another 25 minutes. This technique helps to keep you focused on the task at hand and also helps to prevent burnout.
While I am personally not a fan of this method (I find that no matter what the timer always end up interrupting my train of thought, and the breaks make it easier to get distracted), I know many people, particularly students, who swear by it.
Brain training
Brain training exercises such as puzzles, memory games, and problem-solving games can help improve focus and concentration. These exercises help to challenge the brain and keep it active, which can lead to improved cognitive function and better overall brain health.
I don't know any particular apps that can help with this in particular, but in my experience, a game like chess (or any game that demands a lot of long concentration) certainly feels like a brain workout. To be fair, I think the hobby of sewing can be a good enough brain trainer in it of itself.
My Personal Secret For Improving Concentration
Well, in truth I hardly think this is much of a secret, but I do think it is not talked about enough. That is, your entire day can change depending on how you spend the first 30 minutes after you wake up. I do not know the scientific reason for this, but in my experience, if I start the day off with something that demands a lot of focus, reading a difficult book or studying something new, all the other tasks for the rest of the day seem so much easier to concentrate on. On the flip side, if the first thing I do when out of bed is scroll through Instagram or Facebook, I feel like the rest of the day is made so much harder.
I'm curious if you've had the same experience, or found any of the simple tips to improve concentration helpful or not. Let me know in the comments below!
References
A quick few searches gave me this list of references for some of the points above. Maybe you'll find them useful:
- A study published in the journal Frontiers in Human Neuroscience found that regular mindfulness meditation increased gray matter in the brain, which is associated with better memory, attention, and decision-making.
- A study published in the Journal of Cognitive Psychology found that mindfulness meditation improves attention and cognitive control.
- A study published in the journal NeuroImage found that regular aerobic exercise increases the size of the hippocampus, a part of the brain associated with memory and learning.
- A study published in the journal Sleep found that individuals who get a full night's sleep perform better on cognitive tasks compared to those who do not get enough sleep.
- A study published in the journal Nature Communications found that sleep is crucial for the consolidation of memories and learning.
- A study published in the journal Behaviour & Information Technology found that the Pomodoro Technique can lead to increased productivity and focus.
- A study published in the journal Time & Society found that the Pomodoro Technique can help to reduce procrastination and increase task performance.
You would think that at 77yrs old, living alone, family grown and living in a rural town, getting down to work in the sewing room should be relatively easy. Not So. I get up, feed the cat, feed myself, do the few dishes (from last nights dinner and breakfast), clean the cats litter tray, shower, water some of my garden. Make any necessary phone calls, pay bills, fill out endless forms us pensioners are required to do. You can guarantee I will just get started in the sewing room and the phone will ring or there will be a knock at the door. Unfortunately I have one “friend” who just drops in and doesn’t know when to leave, and I can not concentrate when watched. Then there is lunch and at the end of the day more garden watering and outside jobs. Then dinner, feed cat again and by then I just want to sit and watch TV. I do hand stitch some nights. Some days there is minding grandkids, washing, necessary shopping to nearby towns, coffee or lunch outings (you can’t be too anti-social and say no thanks all the time). I do have some minor health issues that slow me down. There are so many projects I want to do, I have oodles of fabric and after garment and every other type of practical sewing since 12yrs of age, when I retired I wanted to do crafty stuff and make quilts. It is so frustrating not being able to get things done.
I feel your pain, what if you have a sewing group? Perhaps that way you can get to spend sometime socialising while doing some sewing.
Great article. I have never done the mindful meditation, but sometimes when I can’t focus. I find if I close my eyes and take a few deep breathes it helps me to focus.
Great article. Concentration is so difficult to achieve these days with all the distractions. I use sewing to help me concentrate too.