Brief overview
- Causes: e.g. mental overload, stress, sleep disorders, lack of nutrients, too little exercise, circulatory disorders, underlying diseases such as allergies, dementia, kidney weakness (renal insufficiency), anorexia, low blood pressure, hypothyroidism, ADHD
- Lack of concentration in children: often recognizable by careless mistakes (e.g. in arithmetic problems) or easy distractibility
- What helps with poor concentration? Depending on the cause, e.g. regular rest breaks, regular sleep patterns, more exercise, a balanced diet, relaxation techniques, treatment of an underlying condition (e.g. taking thyroid hormones for hypothyroidism)
Poor concentration: causes and possible illnesses
The terms lack of concentration and concentration disorder describe a person’s reduced ability to concentrate on a specific task over a longer period of time. People who are unable to concentrate properly are easily distracted by external stimuli – their thoughts quickly wander.
A lack of concentration can be temporary and harmless or indicate a (serious) illness. The most important causes of poor concentration include
Unhealthy lifestyle
Lack of sleep or sleep disorder: People who sleep too little usually struggle with poor concentration during the day. This is because a lack of sleep reduces the activity of certain brain regions that control attention, among other things.
Incorrect or inadequate nutrition: The brain needs sufficient carbohydrates, protein, fat, vitamins, minerals and water in order to function optimally. If carbohydrates are consumed irregularly or too little (e.g. in the case of anorexia), this also results in blood sugar fluctuations. These cause a drop in performance and poor concentration. A lack of other nutrients (such as B vitamins, iron, magnesium) can also impair concentration.
Lack of exercise: Sometimes too little physical activity is the reason for poor concentration. Those who move a lot, on the other hand, ensure better blood circulation in the body – and therefore a better supply of oxygen to the brain.
Alcohol withdrawal syndrome: Concentration problems as well as motor and inner restlessness are common symptoms of alcohol withdrawal.
Menopause
Some menopausal women suffer from so-called “brain fog”: They develop cognitive complaints such as difficulty concentrating or forgetfulness.
Various diseases
Impaired cerebral circulation: This can cause a lack of oxygen and nutrients and lead to poor concentration. A common reason for a lack of blood flow to the brain is the “calcification” (arteriosclerosis) of cerebral vessels.
Dementia: Dementia diseases such as Alzheimer’s are associated with impaired memory, orientation and concentration – for example, when the brain is no longer properly supplied with blood, brain cells die or protein is deposited in the brain.
Attention deficit disorder without (ADD) or with hyperactivity (ADHD): In addition to children, adults can also suffer from ADD or ADHD. Those affected suffer from concentration disorders, among other things, as the regulatory circuits in the brain that control attention are disturbed.
Low blood pressure: Concentration disorders are typical symptoms of hypotension, as blood flow to the brain is reduced. Lack of performance, tiredness, palpitations and cold hands and feet can also indicate low blood pressure.
Other illnesses: Poor concentration can be a concomitant symptom of other illnesses, such as hypothyroidism, kidney weakness, depression and hyperglycemia.
Cancer drugs
As a side effect, these drugs can trigger thinking and concentration disorders. Doctors refer to this as “chemobrain”. The reason for this side effect is not yet fully understood.
Poor concentration: what can help?
In many cases, you can do something about poor concentration yourself. The following tips can help both children and adults:
Healthy lifestyle
Eat a balanced and varied diet to provide your brain with all the nutrients it needs. This prevents poor concentration due to malnutrition.
Drink enough: Drink about 1.5 to two liters of fluid a day. Water, mineral water and (unsweetened) tea are best. A “thirsty” brain cannot work optimally, which promotes poor concentration.
Consume stimulants in moderation: Do not consume too much caffeine, nicotine and alcohol.
Regular rest breaks: Make sure that your body and mind can recover from time to time – especially if stress and overwork are possible causes of poor concentration. Walks in the fresh air, for example, are recommended.
Relaxation techniques: Relaxation methods such as autogenic training, meditation or progressive muscle relaxation can help with a lot of stress and hectic everyday life as well as sleep problems caused by nervousness.
Media consumption in moderation: Limit media consumption (TV, computer, smartphone, etc.) and excessive sound (stereo system, headphones, etc.). If the brain has to cope with too many external stimuli, it becomes increasingly difficult to concentrate.
No sedatives or stimulants: Avoid such medication if possible.
Massages and exercises
Ear massage: You can also try to increase your concentration with an ear massage to stimulate blood circulation. To do this, knead the auricles vigorously with your fingertips for one minute. Then stroke the auricles towards the earlobes.
Breathing exercises: You can do the following exercise several times a day to improve concentration and reduce stress: Sit up straight while placing your feet side by side on the floor. Place your hands on your thighs, close your eyes and slowly breathe in and out deeply several times.
Complementary healing methods
Medicinal plants: Extracts from ginseng root, for example, are often used for states of exhaustion and mild concentration disorders in middle to old age. Ginkgo extracts are said to improve blood circulation in the brain, which is why they are recommended for poor concentration as a result of Alzheimer’s disease or poor blood circulation in the brain.
Essential oils: The scent of some essential oils is also said to stimulate concentration. Lavender, bergamot and rosemary oils, for example, are suitable. However, caution is advised if you are prone to allergies!
Homeopathic remedies:Homeopathy also has various remedies for concentration disorders, such as Avena sativa D3 (poor performance and exhaustion), Kalium phosphoricum D6 (for forgetfulness) and Aethusa cynapium D6 (for poor concentration). Please bear in mind, however, that the concept of homeopathy and its specific effectiveness are controversial in science and have not been clearly proven by studies.
If your lack of concentration persists over a longer period of time and does not improve or even gets worse, you should consult a doctor!
Poor concentration in children
Overwork and stress: even children can suffer from this, for example due to high demands at school, a tight leisure program or arguments within the family. Persistent overload manifests itself in adolescents in the form of stomach aches, headaches, tiredness or difficulty concentrating. Excessive stress can also trigger (school) anxiety and nervousness.
Lack of sleep or nutrients: Sufficient sleep and the intake of all important nutrients through food are a prerequisite for children to be able to concentrate. If there is a lack of one or both of these, concentration problems are one of the consequences.
Too much screen time: Studies show that children who spend a lot of time on electronic media are more prone to concentration problems.
ADHD: If impulsivity and hyperactivity accompany the lack of concentration, ADHD (attention deficit hyperactivity disorder) may be the underlying cause. The rarer attention deficit disorder without hyperactivity (ADD) can also cause poor concentration.
Physical causes: Sometimes concentration disorders in children are due to a lack of exercise, infections (such as colds or flu), intolerances or allergies, for example.
Lack of concentration: when to see a doctor?
If you find the lack of concentration extremely unpleasant or even threatening, you should see a doctor. The same applies if the concentration problems occur suddenly, cannot be explained (e.g. due to unusually high levels of stress) or get worse.
A frequent and unexplained lack of concentration in children should also be checked out by a doctor.
Poor concentration: examination
The doctor will first talk to the patient in detail about their medical history (anamnesis). A physical examination and possibly other examination methods can help to clarify an organic cause for the lack of concentration.
For example, the doctor may carry out blood tests (if iron deficiency, kidney weakness or hypothyroidism are suspected) or blood pressure measurements (if low blood pressure is suspected) or use imaging techniques (if arteriosclerosis or dementia is suspected).
If there is an underlying illness behind the lack of concentration, the doctor will treat it. This usually also improves the ability to concentrate.