It is natural for a person’s mind to wander occasionally or to have difficulty concentrating if you have something else on your mind. However, if focus trouble is an ongoing problem, there may be more to it than you realize.
While daily stressors such as work, relationships, finances, and other issues can get in the way of your focus, undiagnosed health issues could also be at play. Getting to the bottom of why you are having trouble concentrating is crucial so you can take the necessary steps to improve your focus. Ignoring the situation can potentially cause it to worsen, interfering with your ability to function and accomplish things on time.
Read on to learn more about the symptoms associated with trouble concentrating, potential causes, and options for treatment.
Symptoms of Focus Problems
Every person has moments where concentration may be a bit off. A big assignment at work may make it challenging to focus anywhere else, and you lose track of other important things. There might be so much on your plate at one time that you cannot determine what to do first.
Whatever issues are in front of you, the fact remains that an inability to provide attention can become problematic.
Here are some of the symptoms associated with focus and concentration problems:
- Inability to perform regular tasks
- Trouble thinking clearly
- Restlessness, unable to sit still
- “Brain fog”
- Problems remembering recent things
- Trouble with complicated tasks or following steps
- Lacking clear thought
- Fatigue, no energy
- Difficulty making decisions
- Inability to focus
- Making careless mistakes
- Missing or forgetting important appointments, meetings, or deadlines
- Forgetting to take medications, vitamins, etc.
- Misplacing things frequently or not remembering where you put them (keys, glasses, etc.)
- Inability to finish tasks in an expected timeline
Some people find it harder to focus during specific times of the day. Many people experience this in the early afternoon, often after lunch. That may be why some countries build an afternoon siesta (rest period) into their days.
Reasons You Might Have Trouble Concentrating
There are many different reasons why people have trouble concentrating. Some are beyond our control, while others are caused by specific actions we take. For example, if you frequently stay out late and do not get enough sleep, you will likely have trouble focusing on work during the day. It is no surprise that sleep deprivation is at the top of the list of why concentration troubles exist.
Another problem many people face is that they have far too much on their minds at any time. Multitasking may seem like the answer, but the brain can only focus on one mental task at a time. The best multitaskers know that they need to do something “mindless” while focusing on something else, such as folding laundry while on a business call or doing dishes while reading a report.
Here are some of the reasons why concentration troubles may exist:
- Sleep deprivation/insomnia
- Chronic fatigue syndrome
- Abnormal hormone levels
- Concussion or traumatic brain injury
- Depression
- Mental disorders
- Alcohol use disorder
- Cushing syndrome
- Dementia
- Epilepsy
- Bipolar disorder
- Attention deficit hyperactivity disorder (ADHD)
- Multiple sclerosis (MS)
- Schizophrenia
You may also have trouble concentrating if you are hungry, stressed, tired, or do not get enough exercise. Poor dietary choices can also hinder your ability to focus, including consuming too much caffeine, saturated fat, and sugar. Some medications can also cause fatigue and trouble concentrating. If you think a medication you take is interfering with your focus, you may want to ask your doctor for other options. Medications that can affect concentration and thought processes include:
- Anticonvulsants
- Antidepressants
- Benzodiazepines
- Corticosteroids
- Opioids
Also, some medications used to treat heart problems, stomach acid, nonsteroidal anti-inflammatory agents (NSAIDs), and certain chemotherapy drugs can cause trouble concentrating. Speak with your doctor if you take any of these medications and have focus issues. Do not stop taking or change your medications without speaking to your doctor.
Treatment Options
Some people prefer to try things they can do independently before reaching out for medical help with concentration issues. The first step is to determine if your actions are causing your focus problems, such as poor diet or lack of sleep. These are easy to change.
Here are some treatment options to try before seeking medical help:
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Lifestyle-related changes
- Better nutrition: a healthy diet of lean protein, fruit, vegetables, whole grains, and heart-healthy fats is better than sugary snacks and fried foods
- Get more sleep: anything less than 7 hours may affect your concentration
- Reduce stress: high-stress levels increase cortisol production, which can interfere with the natural sleep cycle and circadian rhythms
- Exercise: regular exercise helps increase energy and blood flow, bringing oxygen-rich blood to your brain for better focus
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Remove distractions
Television, music, emails, social media notifications, and clutter can hinder focus.
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Do mentally challenging puzzles
Keeping the brain focused and active as much as possible helps to improve concentration levels and abilities.
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Identify your patterns
By identifying when you lose focus or what causes you to stop concentrating, you can take the necessary steps to correct those unwelcome actions.
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Set goals
Creating task-focused lists of achievable goals can help you stay on track. Determine how long a task will take, create a schedule, and stick to it until done without checking emails, social media, etc.
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Do mindfulness exercises
Various meditation and other mindfulness exercises can help improve your focus. You can do these at home with online tools. Some breathing exercises may also help you focus better.
Medical issues and medications can also get in the way of concentration. You will need to seek medical help in these areas. Here are some other treatment options to help improve focus if these are your issues:
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Hormone balance
When hormones are out of balance, they can affect your ability to concentrate. Thyroid and growth hormones are two such examples. Some people with growth hormone deficiency find after 3 months of Sermorelin therapy, they can see changes in mood, focus, and cognition, and their ability to complete complex cognitive tasks will improve. Discover more about the Sermorelin results timeline and what the benefits can mean for you.
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Medication interference
Check the insert information on any medications you take. If they list trouble with focus on concentration as a potential side effect, speak with your doctor about various options before stopping the treatment.
Conclusion
The most important thing is to identify what is causing your problems with concentration and focus. Once you do that, you can take the steps to correct them.
However, if no apparent reason exists, it may be time to visit your doctor for a complete physical and medical workup. You may be unaware of an underlying health issue that could be causing your problems.
Finding ways to address your issues is crucial to your productivity and emotional well-being if nothing is medically wrong. Some people find getting up and stretching, exercising, or taking a walk helpful. Getting out in the fresh air can help clear your mind. Switching tasks and returning later to the one that caused problems may give you a clearer focus.
Seeking help when necessary and trying lifestyle changes and natural steps are beneficial when a lack of concentration affects your life.