We are constantly performing complex actions and tasks that require a high level of concentration. Intense physical exercise, reading, working or studying, or even something as relatively simple as following the thread of a conversation requires us to invest our mental resources in carrying out that action. But often we find that for different reasons we are not able to do so. We lose the thread.

The fact is that there are different elements that generate lack of concentration which is noticed in performance and daily tasks. Let’s see how to recognize these symptoms and what to do to overcome them.

Concentration as mental capacity

The concept of concentration is not exactly new or unknown. All of us have used the term more than once, we know what it refers to and that we have this capacity to a greater or lesser extent. However, before we start talking about when we lack it, it might be useful to make a brief description of what we understand as such.

Concentration is understood as the ability or capacity of human beings (and other species) to focus their cognitive resources on a stimulus or action , in such a way that the rest of the environment is blurred and partially unattended unless some stimulation calls our attention. In other words, it can be understood as focusing attention on specific elements, selecting the stimulation and keeping it there. It allows us, as mentioned in the introduction, to follow the thread of a task and carry it out successfully.

In this skill the degree of motivation has a lot to do with what we are doing: it is much easier to concentrate when we want to and like to do what we are doing, when we are absorbed. In fact, there are concepts, such as engagement , based on this.

Problems due to lack of concentration

But on more than one occasion we may not be able to maintain attention or invest enough mental resources to really concentrate on something, and there is a lack of concentration. This may not seem particularly serious at first glance, especially if we consider that we live in a society in which the most basic needs for survival are usually met, but the truth is that it can represent a big problem and be disabling to carry out an action effectively and efficiently. And it can have repercussions in various areas.

For example, on an academic or work level , our ability to concentrate allows us to carry out the tasks that are demanded of us or to properly record what we have to do or keep in our memory. Not being able to concentrate properly will mean that we need much more time to carry out each action, or even that we cannot do it at that moment. This is something that has happened to all of us at some point, but it is very common and can lead to poor performance.

In more extreme cases where the subject was not able to concentrate at all for a long time, this could lead to school failure, conflicts at work or in extreme cases to dismissal.

On a personal level, a lack of concentration also translates into a lack of desire to act. If we want to do something but at the very least we lose the thread we end up getting frustrated, and leave it for another time.

As far as social relations are concerned, it can also create some difficulties. If we disconnect from the conversations they are having with us (which in general may be easy for the other person to see), the other person may have the impression that we do not want or are not interested in the interaction, which may generate discomfort and even conflict.

But there’s no need to take it to the extreme either. All of us often have some moment of lack of concentration , and although it is experienced as something negative by most, under certain conditions it could even be adaptive: basically our mind is informing us that we have something that worries us more at that moment, or that our attentional resources are low at that moment and we need to rest. The fact that it is dysfunctional is mainly due to the need to carry out the actions in question, and may depend on the situation.

Possible causes of concentration problems

As we have said, we all have moments when our concentration fails from time to time. In most cases we are not talking about a disorder, although in some disorders and diseases we can find a continuous or repeated lack of concentration as a symptom. Let’s look at some common causes.

1. Distractors

When we do something, we don’t do it in a vacuum. We are situated in a specific environment and context, in which different stimuli constantly appear that can interfere with our performance when they demand our attention.

2. Task competence

Doing two or more things at once, unless we have one of them highly automated, is complicated. Although we have some capacity for divided attention, focusing on something requires applying a lot of our attention to it, and the other task can be distracting.

3. Concerns and thoughts

One of the most common distractions that often impair our concentration is the existence of thoughts or concerns that absorb our attention and make it difficult to keep focused on something. These thoughts or worries can be both important and banal .

4. Fatigue

It has been mentioned before, but fatigue is one of the most common causes of lack of concentration. Our attentional resources are exhausted and we cannot keep them fixed on a particular element.
This is one of the most frequent causes of concentration problems.

5. Demotivation

If we do something we don’t like and would rather be doing something else, it’s harder to stay focused. Motivation is a very important element when it comes to keeping our attention focused.

6. Anxiety and discomfort

If we feel bad, we are nervous or we have just had some kind of displeasure concentrating continuously can be complicated, since the discomfort itself (in addition to the possible worries and associated thoughts) is going to be claiming some of the subject’s attention.

7. Expansiveness, extreme joy and excessive energy

The opposite of the previous point can also make it very difficult to maintain concentration. The joy we feel also demands some attention, and unless what we are doing is its source, concentrating on other things becomes difficult. The high levels of energy can cause attention to soar and move from one point to another, making it difficult to concentrate.

8. Aging

Mental abilities such as memory or concentration are not always stable, but as a rule tend to decrease gradually with age . We are talking about a normative loss, and it is not necessary to suffer from any type of dementia.

Disorders and diseases in which lack of concentration appears

Although the above causes are common to the entire population, as we have indicated in some disorders and diseases, concentration fails due to the alterations generated by these conditions. A few of them are the following.

1. Attention Deficit Hyperactivity Disorder

ADHD is characterized precisely by the difficulties in maintaining concentration and the ease of these people to be distracted, whether they have hyperactivity or not. Those who suffer from it are easily distracted, they tend to forget objects and things to do and have difficulty finishing tasks. In cases of hyperactivity there is also agitation , nervousness and impulsiveness.

2. Alzheimer’s and other dementias

Dementias and neurodegenerative diseases often cause problems with attention and concentration as the brain deteriorates . Along with memory problems, the ability to concentrate is often one of the first skills to decline.

3. Schizophrenia

Although the first thing that comes to mind when talking about schizophrenia is hallucinations, another common symptom of those who suffer from this disorder is the presence of difficulties in attention, especially in those who suffer from some impairment. That’s without taking into account the presence of a possible psychotic break, in which concentration often shifts toward hallucinations.

3. Mood disorders

People with depression often have difficulty concentrating, with their minds often occupied with negative thoughts. The sadness and automatic thoughts that are generated in depressive episodes, the anhedonia, apathy and passivity that often accompany it make it very difficult for the patient to concentrate.

As far as people with bipolar disorder are concerned, in addition to the problems of depressive episodes they will also have a lack of concentration when in a manic phase. In a manic episode the person is expansive, energetic, accelerated, agitated and may even be irritable. Focusing and maintaining attention on a particular stimulus is much more complex, jumping from one stimulus to another.

4. Substance use

A large amount of drugs and other substances make it very difficult for the person taking them to concentrate, either because of depression of the nervous system or because of excessive stimulation. On the other hand, other substances such as coffee can increase the energy level of someone who is tired, or other substances such as lime blossom can relax someone who is nervous , to the point of facilitating their concentration.

Some ways to exercise attention span

Lack of concentration can be annoying and cause various problems in our daily lives. That is why training her is highly recommended. Some ways to make the lack of concentration difficult or even strengthen this ability are the following.

1. Practice physical exercise

Regular exercise and sport contribute greatly to improving the ability to concentrate, as well as burning energy and allowing endorphins to be released that will make us feel better.

2. Get enough sleep

We have already indicated before that fatigue is one of the factors that causes lack of concentration in our tasks. We need to sleep and rest enough to be able to recover our energy and resources.

3. Disconnect

Linked to the previous point, we find the need to disconnect punctually from our duties, our work or studies. It is necessary to have some time for oneself, without always being absorbed by the same task . If we don’t disconnect we will end up exhausted, whether we sleep or not.

4. Don’t surround yourself with distractors

The mobile phone, the computer, the TV, people talking around… If we have a lot of concentration capacity, maybe they won’t bother us, but most people will see how their attention is captured by these types of distractors. Even if they don’t sound, their presence allows you to divert your attention (does it sound to anyone like looking at Facebook, WhatsApp or surfing the internet even though you should be doing that work you have to deliver next week?)

Nor are we saying that we should isolate ourselves completely in order to do something, but we should be aware and not self-boycott .

5. Seek to find motivation in what you do

Setting goals that really motivate us and linking them to what is being done makes it easier to stay focused. If what we are doing does not motivate us, we can try to make sense of it by linking it to our day-to-day life or by establishing it as a necessary step to reach that goal.

6. Practice meditation

Meditation has been shown to be effective in stimulating attention span, as well as being a practice that allows us to relax and visualise things in a more objective way.

7. One thing at a time

Taking care of several things makes it difficult to keep your attention on one and leads to a lack of concentration. Getting organized and dedicated to a single task makes it easier to keep the focus on what we are doing.

8. Where is important

Carrying out each action in a context that facilitates it is very helpful. Studying in bed, for example, makes it easier to fall asleep doing something (and in turn, when it’s time to sleep it’s more complicated to do so) while working at a desk makes it easier to work with a computer, write or read . Light and sound conditions are also important.

9. Reads and writes

Reading and writing are actions that, although once we have learned, may seem simple to us, they usually require high doses of concentration. Especially if we do it by hand. Moreover, structuring a speech to express what we want to express forces us to focus on finding a way to do it.

10. Create a schedule

One way to strengthen concentration, as well as the capacity for discipline, is to draw up a plan that takes into account what we are going to do. In this planning we must incorporate not only what we have to do, but also periods of rest . However, it is important that the planning is realistic because otherwise it can generate demotivation.