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勉強・仕事に集中できない時はこうする!3つの方法で高める集中力

気がちって、勉強や仕事がはかどらない。
いろいろ試したけど集中する方法がない。

この悩みは、年齢や性別を問わず、多くの人が抱えているのではないでしょうか。

わたし自身も現在大学生ですが、この悩みは尽きることがありません。

集中して勉強したらテストで良い点が取れたのに。
集中できたら早く仕事が終わるのに。

集中できないと、自己嫌悪におちいってしまったり、周りのせいにしてしまったり、暗い気持ちになってしまいがちですよね。

そんな思いをしないために、この記事では「集中できない自分」から脱却するために役に立つ、具体的な3つの対処法を紹介します。

1. 眠気を適切に対処する

生理現状の中でも、眠気は集中力の敵です。

眠気覚ましになるものを飲むのも一つの方法です。

しかし、コーヒーの飲み過ぎで、内臓に石が溜まってしまったり、頻度や量を考えないと健康に悪影響を及ぼす恐れがあります。

そのため、「眠たい」と感じたら作業を止めて寝ることを1番におすすめします。

日経BP社の調べによれば、このような昼寝が良いそうです。

・最長20分
・ネクタイや時計など締め付けるものは外す
・光や音はアイマスクや耳栓で遮断
・横にならなくても目を閉じてじっとしているだけでも効果がある
(参照:「昼寝20分」 働き方改革 午後の仕事、効率アップ )

なお

ちなみに、わたしはこの眠気対処の時間に眼精疲労も回復できるアイマスクを使用しています。

昼寝ができない場合、一旦作業を中断してでも眠気に効くツボを押します。

昼食後など、眠くなることがあらかじめ予想される前には、事前にツボを押しておくことも有効です。

例えばお昼ご飯の後に、頭のツボ「天柱を両手の親指の腹を使って中に押し込むように押しておくといいでしょう。

天柱頭の後ろの髪の生え際、ちょうどへこんでいるあたり

2. 作業道具のメンテナンスをする

普段の勉強や作業では必ず何か道具を使いますが、その道具が原因で集中力が途切れることもよくあります。

例えば、丸つけをする「赤ペン1本」とっても、そのインクがかすれてくると集中をさまたげる要因になります。

そんなこと言っても、自分の使っている道具を点検するのはめんどくさい。

そう思われた方もいらっしゃるかと思いますが、毎日点検する必要はありません。

作業道具を点検する日をモチベーションとともに、自分で設定してみましょう。

なお

わたしは、中学生のころから必ず、定期テスト前には筆箱の中身を全て一旦出して、掃除と点検を行うようにしています。

毎日使う作業道具は知らないうちにすり減っていたり、汚れていることにメンテナンスを行うとハッとさせられます。

加えて、いつもがんばってくれている道具に対する感謝の気持ちも生まれます。

明日は模擬試験だから、

筆箱を掃除して運気をあげよう。

重要なプレゼンの前の日は、

机の上をきれいにしよう。

そんな風に何か大事なことがある前に、願かけのように作業道具のメンテナンスをすることをおすすめします。

イチローも道具を大切にするということで有名です。道具のメンテナンスは、成功への重要な鍵かもしれません。
the-ans.jp

3. 作業環境の温度を見直す

意外と盲点なのは、作業環境の温度です。
今この記事を読んでおられる方は、どんな環境で作業していらっしゃいますか。

温度は集中力に影響を及ぼすことがさまざまな研究により明らかになっています。

例えば、日本建築学会の論文では

数値や語句の組み合わせを問うような、難易度の中程度の問いでは、22℃の条件Bの方が29℃の条件Aよりも高い正解率が得られた。これは、室温が高いことによる覚醒の低下が、被験者のビデオ視聴時の注意力を低下させ、正解率に影響を及ぼしたものと考えられる。

という研究結果があります。
(参照:室温の違いが作業効率に及ぼす影響 : ビデオ内容の記憶の度合いを作業パフォーマンスと捉えた研究 )

覚醒(かくせい)とは目が覚めた状態で、その状態に適切な温度というのは一般的に、25度よりも低めの温度であるとされています。

そのため、部屋で作業する場合は20度〜25度になるように調整すると、集中力の維持に悪影響を及ぼさないでしょう。

会社や学校など自分で自由に温度を変えられない場合も、寒すぎる・暑すぎることを我慢せずに、衣服の調整や水分補給時の飲み物の温度など、自分できることで早めに対策をするようにしましょう。

まとめ

将来の目標を目指し、スキルアップしたいことがある時に、避けて通れないのが「集中」です。

今回は、どんな分野にも使える「集中力の高め方」について紹介しました。

集中力を高めるために重要なのは、

  1. 生理現状を受け止めて対処すること
  2. 作業道具を大切にすること
  3. 適切な温度設定

の3つです。

さまざまな対処法がありますが、いろいろ手を出さずに、まずはすぐできそうで行動には起こしていなかったことから改善してみましょう。

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