11 Feb Can’t Concentrate? Excess Dopamine Might Be the Culprit
We live in a world where screens seem to be an extension of ourselves. I can’t remember the last time I watched a film from start to finish without interrupting it to check my phone. I also can’t read a book for more than half an hour without checking emails or responding to messages. The constant need for connectivity and instant gratification seems to be eroding our ability to concentrate. A conversation I had with friends last weekend made me reflect on how this excess dopamine, the chemical associated with pleasure and reward, might be affecting our ability to focus.
Expert Tips for Improving Your Concentration
Delay the Reward: You don’t have to give up instant dopamine entirely, but learning to delay it can be beneficial. For instance, leaving your phone in the locker while you exercise allows you to focus on the activity without distractions. What happens online can wait an hour and a half.
Meditate and/or Engage in Craft Activities: Activities that require creativity and manual skill, such as knitting, pottery, or painting, can help improve concentration. These practices force us to focus on the present and disconnect from the constant stimulation of screens. Try to dedicate time to these activities at least once a week.
Make a Prioritisation List: Identifying what is urgent, important, and what can wait helps manage time better and reduce stress. Our brains aren’t designed to switch between tasks constantly; focusing on one thing at a time is more efficient. This strategy applies to both personal and professional spheres.
Maintain a Sleep Hygiene Routine: Establishing a routine before bed, such as disconnecting from your phone at least an hour before sleep, can improve sleep quality and, consequently, concentration. Use this time for relaxing activities like watching a film, reading, talking to someone close, or following a personal care routine. Although indirect, this step is crucial for maintaining good concentration over the long term.
