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Some causes of poor concentration and suggested solutions:
 EXTERNAL DISTRACTIONS
(TV, music noise, interruptions – such as The Simpsons, Aerosmith, doors slamming, your roommate’s good-looking
friend, etc.) To eliminate external distractions, FIND A GOOD PLACE TO
STUDY.
HOW: Make that place specific to studying.
Don’t use your study space
for bull sessions, model airplanes, etc.
WHY: When you sit down at this place, you know you are there to study.
The place becomes a cue for you, and lets you build the
habit of
studying when you are there.
HOW: Make sure your study area has good lighting, proper ventilation, a
comfortable chair, and a desk or table large enough to spread out your
materials. Also be sure you have the proper materials handy, such as a
dictionary, note cards, a stapler, paper clips, and other supplies.
WHY: Good lighting, ventilation, and a comfortable chair help you stay
alert. A well stocked area cuts down on interruptions to get needed
items, and a large surface insures easy locating of things on your desk.
HOW: Make sure your study place does not have a stereo, TV, telephone,
refrigerator or a good view of the action.
WHY: Answering the phone, trips to the refrigerator, and looking up at
the view of the TV are all interruptions. Regarding the use of a stereo
or radio, research shows that having background music on while studying
can affect the amount of material that is learned. It is strongly
recommended that you study without it.
INTERNAL DISTRACTIONS
(a mind cluttered with daydreams, worries, and
lists of other things that need to be done) Internal distractions are
more difficult to eliminate than external ones. Reducing them is not a
matter of will power, but rather involves planning and finding ways to
FREE YOUR MIND FOR STUDYING.
HOW: Indecision and daydreaming: These can be reduced by deciding what
to study when, by developing interest in your subjects, and by setting
time limits for study.
WHY: Indecision about what to study is a time waster. Daydreaming is a
way of escaping from things we don’t like to do or a way of responding
to trying to study for too long without a break.
HOW: Personal problems: If personal worries distract you while you
study, you need to take positive steps to work on these problems. Set
time aside to deal with these problems, either by yourself or with the
help of friends or counselors.
WHY: Personal problems frequently can’t be put off until the end of the
quarter. Also, worrying alone does not make them go away. Talking them
out and developing a plan of action can help reduce your concern so that
you can study.
HOW: Other details: Keep a card in your study area and write down
appointments and errands when they occur to you.
WHY: This should free your mind so that you can return to your studies.
PHYSICAL AND MENTAL FATIGUE
(tired blood and bored to tears) Your
physical health affects your mental health. Therefore, taking steps to
IMPROVE YOUR HEALTH will also improve your ability to concentrate.
HOW: Diet: Eat a well balanced diet that includes something from all of
the major food groups each day. It is especially important to include
some protein in your breakfast, such as milk and/or eggs.
WHY: A well balanced diet helps to guarantee that we include the variety
of nutrients the body needs. Including protein at breakfast helps to
maintain a proper level of sugar in the blood, the benefits of which
have been sustained by research in nutrition.
HOW: Sleep: Get enough sleep, which for most people is 7-9 hours per
night. Also have a regular bedtime.
WHY: Insufficient sleep can produce unpleasant effects, especially if it
occurs for a prolonged period of time. We also need a stable rhythm of
waking and sleeping.
HOW: Exercise: Find out what facilities and opportunities for exercise
are available on campus and in the community. Find one or two forms of
exercise that you enjoy and that you can fit into your schedule.
WHY: Research indicates that health, endurance and general well-being
are all dependent on circulation fitness. The only way to achieve this
is through regular exercise.
HOW: Mental fatigue: 1) Schedule study periods during the times of the
day when you are most alert. 2) Divide your study time among different
subjects so that tedium is reduced. 3) Allot study breaks (10 minutes
per hour) as a reward for good concentration. 4) Create interest in the
subject you are studying.
WHY: Mental fatigue is most often simply boredom. All of these
suggestions are ways to reduce boredom.
HOW: Exercise: Find out what facilities and opportunities for exercise
are available on campus and in the community. Find one or two forms of
exercise that you enjoy and that you can fit into your schedule.
WHY: Research indicates that health, endurance and general well-being
are all dependent on circulation fitness. The only way to achieve this
is through regular exercise.
HOW: Mental fatigue: 1) Schedule study periods during the times of the
day when you are most alert. 2) Divide your study time among different
subjects so that tedium is reduced. 3) Allot study breaks (10 minutes
per hour) as a reward for good concentration.
Free, confidential help is available by stopping by the Counseling
Center, Room, 206, Health Services Building or by calling 610-519-4050. See the following web sites for more information:
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