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How To Improve Concentration Throughout The Day

May 18, 2020
man sitting at desk

Many people feel that they can’t be productive at work or study because they have trouble focusing. Thankfully, there are a few tricks you can use to improve your concentration, whether it’s during your long study sessions or in the middle of a project at work.

Below are some tips on how to increase concentration and stay focused throughout the day.


Your diet has an incredibly powerful effect on your mental state throughout the day – you need to stay loyal to your meal times and fill it with a good balance of foods.


We all know that breakfast is the most important meal of the day, yet a lot of people still skip it. Starting the day eating foods with a slow release of energy will keep you motivated all day to avoid that afternoon slump. Try a TREK Protein Flapjack for example, which is high in fibre and will leave you feeling fuller for longer.

Others hold off from eating breakfast until they get to work, but it’s better to eat within the first hour of waking up – your naturally low sugar levels upon waking will be fed which, in turn, keeps you energised and mentally active for extended periods of time.


It can be tempting to snack throughout the day, especially when working from home, but that doesn’t have to be a bad thing. Food is how your body gets energy, so a quick healthy snack could be just the thing you need to get those concentration levels back up.

Berries, bananas and nuts contain the most rewarding properties when it comes to increasing energy to stay focused. We’ve combined delicious fruits and nuts in our handy TREK Protein Nut Bars for the perfect afternoon treat.


Iron deficiency is directly linked to feelings of fatigue so it’s important to keep iron present in your diet. Iron helps the body to produce a vital strand of protein called hemoglobin which assists in the passing of oxygen from your lungs to your body. Pistachio nuts, spinach, a sea vegetable called dulse and lentils are all great examples of iron-rich foods that can help you maintain concentration throughout the day.


There are a number of methods you can use to increase your concentration by simply changing the way you live your daily life. These include:


One way to keep your mind active, is to keep your body active!! Exercising regularly can help improve your focus and concentration and reduce stress. One study on Dutch school children found that pupils became better at multitasking, resisting distractions and retaining information when classes were broken up with 20 minutes of aerobic exercise.

Read our TREK blogs on easy gym exercises and home workouts for some fitness inspiration to help you get started.


Sometimes you just need to move! Taking a break and going outside is a great way to stretch your physical muscles and your brain muscle. Try walking to work or making the most of your lunch break by strolling around the block or park. Being outside in nature alone holds many mental health benefits. Alongside a boost in focus, it’s a great stress reliever and positively impacts your general health.


Standing desks are all the new rage. They can help reduce back pain and strain and may even lower blood pressure. Most modern offices have a standing desk that you can walk over to when you feel your concentration levels dipping. If you are working from home, you could create your own standing desk by working from any high surface like a breakfast bar, kitchen counter or even chest of draws! If you wanted to really workout those legs, some people have even taken to working whilst on a treadmill or exercise bike, but make sure that you have the right equipment to avoid any accidents!


When you are able to stay focused on a task, you’re able to complete it faster, resulting in more free time. Here are some of the activities you can try to clear your mind and increase your focus.


One way you can work on your attention span is by trying to do multiple things at once. This is more difficult than it sounds. For example, try reading a book while listening to music. While this is something many people do on a daily basis, it’s more difficult than you might think to remain focused on the book in front of you and not let your mind wander to the music playing in your ears.

Another way to improve your attention span is by trying to focus for longer periods of time each day. Start by focusing for a few minutes each day and gradually increase the length of time that you’re able to concentrate as you get better at it.


The best way to improve your concentration is by practising mindfulness. Mindfulness is the act of focusing on the present rather than the past or future. It allows you to improve your concentration because you are no longer being distracted by thoughts about the past or future.

Mindfulness meditation is a simple exercise you can do at home that not only boosts mental health by helping to reduce anxiety and stress, but has been found to lengthen attention span. You could also look to add diffusers to your desk and practice aromatherapy by focusing on the scents coming from the essential oils. Lastly you could take a Yoga class to help you relax and clear your mind ready to focus on the task at hand.


A lack of sleep can affect our ability to concentrate. Studies have found that sleep deprivation negatively impacts our cognitive functions, making it harder to retain attention. A good night sleep should last on average 7-9 hours and will positively affect your mental well-being, mood and concentration levels.

Although it can be difficult to keep focused, we hope these simple lifestyle changes will get you through your day. If you ever need a boost of energy why not grab a TREK Protein Energy Bar or Protein Power Bar for a rewarding vegan snack? You can buy a TREK bar here.