How to improve your concentration and efficiency by working in the office
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Concentration and efficiency are undoubtedly one of the most important features that every person working in an office would like to have. More duties, the need to arrange work in such a way as to do as much work during the day as possible is the voice of today's office work. So what to do to improve your concentration and efficiency while working in the office? You can read about it in this article.
Concentration and efficiency in the office - turning your entire life upside down?
Concentration and efficiency in the office - the foundation of today's professional world, without which you can never move. A large number of calculations, invoices, and tasks to be performed in a timely manner - sound familiar? In order to counteract all this, undoubtedly, the concentration and efficiency in the office will have to be improved and keep running at the right speed. Here I have to write right away - to improve your concentration and efficiency while working in the office you don't have to immediately change your life 180 degrees. I will write even more - even small changes can do a lot!
1. Relax outside of work - actively and passively!
Rest, and distraction from work is one of the forms of improving concentration and efficiency when working in the office. A rested organism is an organism that assimilates new knowledge better but above all plans its duties better, which makes it more concentrated and efficient. Therefore, take care of an adequate supply of sleep during the day (7-8 hours), and after work, take the day off and go for a short walk or any other physical activity! Not only will this allow you to wake up stagnant muscles in office work, but it will also improve overall coordination and leave any work-related problems there!
2. The Right Attitude - Think Positive!
It may seem impossible, but it really works. If you start your day at work with bad energy - the improvement of concentration and efficiency of work in the office will be limited. Recharge yourself with energy at the beginning of the day, wake up well-rested (see point 1), with a smile on your face, and stress as little as possible while driving to work. I know the latter is hard to do, but if you can do it, you will improve your concentration and productivity while working in the office
3. Diet - can it improve concentration and performance while working in the office?
Yes, yes! It may seem strange at first, but it really is. The healthier the diet, full of nutrients - the greater the chance of improving concentration and productivity in the office. Why is this happening? First of all, with food, we provide a lot of vitamins and minerals necessary for the proper functioning of the body. Many body processes define proper well-being and focus throughout the day. Thanks to this, you will not feel lethargic (with adequate sleep supply), you will have more energy to act, and this will translate into increased concentration and efficiency in the office! Take care of valuable sources of protein (poultry, beef, fish, eggs, dairy products), carbohydrates (groats, rice, pasta, potatoes, oatmeal, fruit), as well as fats (fatty fish, egg yolks, olive oil, nuts), as well as an adequate supply of vegetables!
Supplementation - can it contribute to the improvement of concentration and efficiency while working in the office?
Yes of course! And I will write here about one supplement that is extremely effective in this field - ashwagandha - an adaptogen that has been the basis of Ayurvedic medicine for 3000 years. It facilitates the body's adaptation to unfavourable environmental conditions and also helps to restore balance in the body. Thanks to regular ashwagandha supplementation, you can alleviate the symptoms of stress, thanks to which your concentration, attitude to life and, above all, work efficiency in the office will improve. What other positive changes will you feel by supplementing ashwagandha?
- increases the possibility of remembering and associating;
- increases physical condition;
- increases fertility;
- increases strength and growth of muscle mass;
- relieves inflammation in the body by increasing the number of active immune cells. It also lowers one of the markers of inflammation - CRP, a large amount of which is unfavourable to humans;
- helps to lower blood sugar levels by increasing insulin secretion and improving insulin sensitivity in muscle cells;
- reduces nervousness;
- positively affects the association of facts, protection of nerve cells, and reduces anxiety;
- has a positive effect on the functioning of the liver through a similar effect to silymarin - a substance supporting its work, it also supports the treatment of constipation;
- makes it easier to fall asleep, thanks to which you get up in the morning with full energy to act.
Improving concentration and performance - ashwagandha's research
To confirm the information contained in this article, let me quote one scientific study. It was aimed at assessing the effectiveness and safety of ashwagandha in improving memory and cognitive functions in adults with mild cognitive impairment. It was a prospective, randomized, double-blind, placebo-controlled study in 50 adults. The subjects were given ashwagandha root extract (300 mg twice a day) or a placebo for eight weeks. The study showed a significant improvement in the group of people given ashwagandha in immediate, general memory. Executive functions, longer attention and focus on information processing have also improved 
Improving concentration and efficiency in the office is an extremely important aspect of work. By following the tips contained in this article, from changing your habits during the day to a proper diet rich in vitamins, and minerals, and supported by ashwagandha supplementation, you will undoubtedly improve concentration and efficiency in the office. However, it should be remembered that the supplementation itself is not everything, and mostly depend on you! However, for my part - using ashwagandha myself - I highly recommend it - I was not disappointed!
 Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions - PubMed (nih.gov)