Increase concentration with the ultimate focus tips

Without concentration, you won't make progress. Along with mental strength, focus is the most important prerequisite for nailing your projects, whether at work or at home. Once you get into the swing of things, you'll find that everything practically runs by itself. Below, you'll learn how to achieve this state and what you can do to achieve it.

1. Concentration – What is it anyway?

Concentration is the deliberate focusing of one's attention on a task , solving a problem, or achieving a short-term goal. This means that you are able to focus on a specific topic in such a way that irrelevant things are blocked out.

However, many internal and external distractions can disrupt your concentration , and these are precisely the ones you need to eliminate . We'll explain exactly how to do this and which techniques you can use in the rest of our guide. Afterward, you'll be a true concentration champion who can perfectly control your focus.

Concentration has little to do with your intelligence , because unlike concentration in adulthood, the latter cannot be increased or improved over the long term. Therefore, the widespread assumption that intelligent people can concentrate better is definitely wrong.

Concentration is n't a natural state that you're born with, but rather a mental effort . You create the best conditions for high concentration skills by being in good shape or getting a good night's sleep. Especially after a relaxed stitch, you'll feel fit and active.

Furthermore, your ability to concentrate depends heavily on the situation . For example, if your environment is loud or very noisy, you'll likely find it harder to concentrate than if you're in a quieter, less distracting environment.

Everyone has experienced times when they simply couldn't concentrate on work. Their thoughts revolved around the past weekend, the broken car, or the planned vacation. All this " head noise " prevented them from fully engaging with the task at hand.

In addition to these factors, it's also important whether you're actually interested in the topic or subject matter being discussed, or at least find it appealing. If you can answer yes, then your concentration, or rather your motivation to concentrate, will be many times higher.

Because concentration requires energy and effort, it is only possible for a limited time . Adults are typically capable of concentrating for up to 90 minutes at a time. This endurance depends on the individual, the task at hand, and on the current mood, ability, and environmental stimuli.

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2. Lack of concentration and its causes

A lack of concentration can have various causes, ranging from harmless to more serious circumstances.

We speak of a lack of concentration when you are easily distracted , overly scattered , feel confused or bewildered, or have difficulty making decisions . These symptoms can lead to problems anywhere, whether at university or in your professional life. These symptoms cause those affected to experience everyday tasks that were previously performed almost unconsciously, now requiring a greater degree of concentration.

Nevertheless, you are probably also bothered by the fact that you have difficulty concentrating, that your thoughts often wander and that you therefore have difficulty following conversations , lectures or television programs, and that your work may even suffer as a result.

Surely you know how difficult it is to concentrate in that last lecture or meeting after a long and tiring day. Here's a small but effective tip for in between: Shortly before the lecture or meeting, get outside and take a few deep breaths to get some oxygen , because oxygen deficiency is one of the most common reasons for a decline in brain performance. It could also be that your lack of concentration is the result of chronic fatigue, which, in turn, can have many other causes. More on this elsewhere.

2.1 Lack of concentration in students and office athletes

For students and experienced office workers, a decline in attention should not necessarily be interpreted as a lack of concentration . After all, it is perfectly normal for your brain power to… and please don’t be shocked… slowly begin to decline from the age of 24.

In fact, a lack of concentration is only considered to be a problem when the lack of concentration persists for a longer period rather than a short period of time. If the periods of lack of concentration persist for days or weeks, the causes of this lack of concentration should be professionally investigated. These can be diverse and, of course, also occur in combination.

2.2 Simple causes for your lack of concentration

a) Lack of sleep : If you're under daily stress, whether personally or professionally, and in return, don't get enough rest at night, your body won't be able to cope in the long run. Fatigue is one of the biggest enemies of your ability to concentrate.

It makes sense, too, because if you don't recharge your batteries at night, you won't be fit the next day and won't be able to reach your peak concentration level. Therefore, to improve your sleep quality , you should turn off all devices, including the TV, early enough, isolate your bedroom from any light sources, and go to bed at the same time every night if possible.

This makes it possible to stimulate or not hinder your melatonin production .

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b) Daily temptations (coffee, sweets, etc.): Avoid supposed ways to compensate: coffee, black tea, nicotine, alcohol, or sweets . A cup of coffee or tea can, of course, increase alertness in the short term, but you should only save this for emergencies. Chocolate in the afternoon is also a trap, because just as quickly as it raises your insulin level , it also causes it to fall again. So, the afternoon slump is inevitable .

c) Stressful everyday life: Do you have a very stressful everyday life? You're not the only one. But stress doesn't have to be a bad thing. What's much more important is that you alsoget the necessary rest . Stress should never become a permanent companion, because the constant release of cortisol , your stress hormone, attacks your nervous system.

So, if you want to reduce stress , it's important to change your lifestyle . Use your weekends and do things that are good for you. It's also important to take breaks at work to relax. Think you don't have time for that? Fixing mistakes caused by fatigue will take up even more time!

And aside from that, you'll get your work done much faster when you're fit and rested. Depending on the circumstances, breaks can range from a nap to a yoga practice, from relaxing with a book to a walk around the house during your lunch break.

d) Too little exercise: Exercise is a factor often underestimated in connection with poor concentration in adults. However, exercise and movement are not only important for the body, but also for the mind and concentration. And the good thing is: It doesn't have to be a marathon!

Every walk is a great way to get your brain cells working again, and the fresh air wakes you up and makes it easier to focus on a specific task. In fact, endurance training and team sports are considered particularly beneficial for concentration —but in general, any kind of exercise is good. The main thing is that you 're doing something .

e) Poor nutrition: The right diet has a particularly strong impact on your concentration. The brain needs sufficient carbohydrates , proteins , fats , vitamins , minerals , and water to function optimally.

You can get these substances through BRAINFOOD , which you can read about elsewhere in our magazine. Inadequate intake of these nutrients can result in blood sugar fluctuations, which can lead to decreased performance and poor concentration .

f) Social contacts: Another cause of poor concentration lies in social contacts. Do you often argue with your partner , have problems with your children , or are you stressed with your parents ? Is communication with your friends still good?

All emotional problems of this kind, even if you're physically fit, can burden and block your soul and thus your mind to such an extent that concentration problems can arise. Therefore, try to resolve problems and create harmony.

g) Myelin sheath: Myelin is a biological membrane that surrounds the end of every nerve cell. The degradation of this myelin sheath is linked to concentration and memory problems.

3. How to train your concentration

In general, you can correct a minor lack of concentration yourself without having to take concentration-enhancing medication.

You can learn to improve your concentration, but it takes practice. With the exercises listed above, you may notice small improvements in concentration within a few days, but for a significant and long-term increase in concentration and an extension of your attention span, you need four to six weeks of concentration exercises.

a) Mindfulness: Our first and perhaps simplest technique is the "Be Here Now!" method for training your mindfulness . If you notice your mind starting to wander during a meeting or lecture and your concentration faltering, simply say to yourself internally: "Be here now!" and gently bring your attention back to where you want it.

Then, try to concentrate for as long as possible, and when your mind wanders as usual, repeat the phrase "Be here now!" to bring your thoughts back to the main point. At first, you'll notice that your mind wanders often and quickly. Sometimes even several times per minute, but just be patient. Over time, you'll increase and improve your concentration.

b) The spider technique: This method for improving concentration also seems quite simple. If you hold a vibrating tuning fork to a spider's web, the spider will react and come to see if there's anything to eat. If you repeat this a few times, the spider will learn that it shouldn't expect any prey and will no longer react.

You can learn this too. Train your brain to stop reacting to distractions. Create a tunnel between you and the focus of your attention—in our example, the presentation—and consciously filter out distractions. Concentrate on what's in front of you and leave everything else outside. With a little practice, you'll definitely succeed, and you'll improve your concentration.

c) Thought Time: If certain thoughts keep bothering you and impairing your concentration, it often helps to set aside a specific "thought time" each day in which you can reflect on these very things. For example, set the period between 5:00 p.m. and 5:30 p.m. as your "thought time."

When your brain is distracted by these thoughts again, remind yourself that this is what "thought time" is for. This will help you regain focus and improve your concentration. This technique sounds simple, but there's even research showing that people who used it had up to 35% fewer concentration problems within four weeks.

4. Increase and improve concentration – but how?

Whether during exams, at university, or at work, concentration wanes, and so does performance. Especially in crucial moments, it's important to be able to rely on your own mental performance. Here you'll find the best tips for improving your concentration.

It's entirely possible to improve your concentration by simply drawing on the natural powers you already possess. You should always make sure to improve your concentration skills systematically.

It's important that you work on this topic long-term. Applying specific tricks daily should be done step by step to improve concentration. Don't forget to set a clear timeline for your goals. This logical approach is the best way to improve concentration.

The first step should always be to find a suitable workspace . Suitable can mean something different for everyone. Whether it's on the sofa or at a desk, the important thing is that your workspace should be well -lit , quiet, and quiet . Next, you should consider the following steps to improve concentration:

4.1 Your steps to increase concentration

a) Set achievable goals
b) Focus on the essentials
c) Stay organized
d) Create a task list
e) Give yourself an incentive to complete the tasks
f) Avoid monotony by varied tasks
g) Take regular breaks

4.2 Concentration cannot be desired, but it can be learned

Only those who can concentrate are able to fully realize their potential. In school as well as in the workplace, the ability to concentrate is the foundation for performance and success. Concentration, however, is not a question of willpower , but rather a combination of motivation , self-organization , and emotional balance .

4.3 Exclude external factors

The social environment in university, family, and work has changed rapidly in recent years. It is therefore essential to first analyze and specifically address the factors that can lead to a lack of concentration. These include excessive demands , pressure to perform , and family problems .

But lack of sleep and poor nutrition also have a significant impact on your ability to concentrate. Only when these " external " factors can be ruled out can deeper causes such as general lack of motivation, a lack of self-organization, or emotional imbalance be successfully addressed to improve your concentration.

4.4 New habits for more concentration

It's possible to improve concentration by developing habits that help you achieve your goals. Among other things, this means paying attention to your diet. Especially during long periods of concentration , you should avoid sugar and carbohydrates . These cause your insulin levels to spike, thus impairing your concentration in the long run.

If you're interested in nutrition and want to know how to stabilize your energy levels , you should read our article on the ketogenic diet . You should also drink plenty of water and, above all, don't neglect your breaks.

This won't make you lazy, but will actually improve your concentration! Regular exercise is also one of the most effective ways to improve your concentration. Physical exercise also helps you boost your energy levels .

Afterwards, you should rest briefly, because a rested brain can absorb information better. Therefore, it is extremely important to ensure sufficient rest during mentally demanding activities.

4.5 How can concentration be increased?

Relaxation exercises and proper breathing have a direct impact on your brain. You can easily incorporate them into your everyday work or student life. As an additional bonus for your brain, special brain foods, such as nootropics and smart drugs , are suitable.

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Build deliberate breaks into your daily routine or allow yourself a distraction from studying at certain times. Only those who allow their minds to rest can continuously improve their concentration and thus promote the optimal utilization of their potential.

Experts advise people who work a lot on laptops and PCs to occasionally let their gaze wander into the distance . This not only relaxes the eyes and promotes a relaxed posture, but also refreshes the mind and promotes concentration.

The walk to the kitchenette can also be used productively. Instead of ruminating on your current project, walk to the kitchen with an open mind and a relaxed gait. This way, you can recharge your batteries at the same time.

Even a short walk in the fresh air can literally give you a breath of fresh air when it comes to concentration. If you're easily distracted , you should eliminate all potential distractions : turn off your computer, turn off your smartphone, eat a snack beforehand to avoid feeling hungry, and keep your workspace tidy.

4.6 Autogenic training, sports, meditation and yoga

In addition to training sessions in the form of exercises, everyone should actively contribute to relaxing the body and mind. Autogenic training , exercise , meditation , or even yoga can help you improve your concentration. The idea is that these exercises release tension and allow you to focus your thoughts more effectively.

Anyone who wants to improve their concentration should be aware that this won't happen overnight . Measurable results only come with consistent training. Furthermore, you need a high degree of discipline to perform the exercises with the necessary regularity.

In the beginning, it's especially important to slowly get used to focusing on a single task again, without being distracted by external influences. Unfortunately, in our fast - paced, consumer-driven society, distractions are everywhere and present in every second of our lives. Creating calm amidst all the hustle and bustle is very important for achieving real success in improving concentration.

5. Binaural Beats − More concentration through brain wave stimulation

Binaural beats are tones or specific acoustic frequencies that help you optimize your concentration . Put on your headphones and get to work with full concentration? With binaural beats, that's no longer a dream. You'll learn exactly how it works in this part of our guide.

5.1 Alpha, Beta, Theta − this is how your brain vibrates

To understand how simple sounds in the form of binaural beats can affect your brain and even your ability to concentrate, you first need to understand how the brain works in this regard.

The human brain consists of billions of brain cells called neurons. These "communicate" with each other through electrical stimuli, thus transmitting information, for example. When millions of neurons send signals simultaneously, this generates high levels of electrical activity in the brain.

In medicine, this activity is measured using a technique called EEG (electroencephalography), which can detect various patterns (brainwave patterns) of electrical activity. However, the brain doesn't always oscillate on the same waveform; it varies depending on what you're doing.

When you're asleep, for example, the so-called delta waves (0.1 to 4 Hz) predominate in your brain. However, when you're concentrating intensely, beta waves (13 to 30 Hz) dominate. The exciting thing about this is that you can influence or train which wave your brain is currently on.

This is where binaural beats come in. This technique allows you to stimulate the state you want to be in at any given moment—from relaxed to focused .

5.2 An overview of brain waves

Your brain is essentially capable of five different brainwave states. The following three are particularly relevant to the binaural beat technique:

a) Alpha brain waves (8 to 13 Hz) − relaxed basic posture

Alpha brain waves are of a lower frequency. They create a state in which your thoughts are clear and free, and you are in a relaxed state. For example, your brain also produces alpha waves when you perform light, routine tasks , such as gardening , cleaning , or cooking .

You're not concerned with what you're doing, but rather perform actions without giving them much thought, with both hemispheres of your brain in harmony and roughly equally active. Your conscious mind is relaxed at this frequency.

b) Beta brain waves (13 to 30 Hz) − awake and fully concentrated

Beta brainwaves are the most common brainwave pattern : Beta brainwaves are generated when you are alert , attentive , and active , performing a mental activity . This activity is usually more logically oriented toward reality and primarily engages the left hemisphere of your brain.

When beta wave activity is very intense, rational decisions predominate over emotional ones. This is their greatest advantage. They make you focused and alert, especially in stressful situations where quick decisions are necessary. Logic , reason , and critical thinking characterize this state .

You have heightened comprehension and can concentrate well. However, if you're constantly in a beta brainwave state, this leads to feelings of anxiety and stress in the long run . Are you interested in how you can bring your brain into a state of maximum performance with binaural beats? Then you definitely shouldn't miss this article on the flow state !

c) Theta brain waves (4 to 8 Hz) − relaxation and sleep

The theta brainwave state has been used in meditation for centuries. People often describe this state as a feeling of trance . You feel as if you are asleep, although you are aware of what is happening around you. Theta waves are conducive to visualization , creativity , and inspiration .

Similar to alpha brain waves, in theta brain waves, your brain hemispheres are synchronized , and you are completely deeply relaxed . This state is especially beneficial for your memory, as a lot of information is processed during this state. If you want to stimulate theta brain waves with binaural beats, this is especially good for reducing stress . Accordingly, you will find it easier to fall asleep.

5.3 What are binaural beats and how do they affect your concentration?

Binaural beats are actually an acoustic illusion that works wonders in your brain. Each ear is exposed to an acoustic signal with slightly different frequencies . Your brain processes these different frequencies and averages them, which then promotes your concentration.

For example, if a frequency of 100 Hz is directed to the left ear and a frequency of 110 Hz to the right ear, your brain will "hear" a third pulsating frequency at 105 Hz. A study from the University of Texas was able to prove that at such a frequency, the brain essentially joins in and begins to oscillate at the same frequency, in this case the alpha frequency [1]. This reaction of the brain is called frequency response.

With the help of this so-called concentration music , your brain can be tuned to a specific frequency and thus into a specific state . Most of the time, you are in the beta brain rhythm, namely when you are awake and active.

It's the normal and dominant brainwave, whether you're excited, relaxed, or stressed. Things get interesting when your brainwaves change from beta to alpha . This slows down, and your brain enters a state of optimal performance , concentration, and comprehension.

Now you can analyze complex situations better , process more information , and therefore tackle demanding tasks with greater concentration. A study from the University of South Carolina showed how reducing brain waves from beta to alpha positively influences the release of certain hormones and neurotransmitters in the brain [2].

The researchers discovered that in the alpha brain wave state, increased levels of endorphins, noradrenaline, and dopamine were released. These are all substances that trigger a reward effect and contribute to a good feeling. This optimally prepares your brain for a state of high concentration.

5.4 Where can you listen to binaural beats?

Binaural beats are currently enjoying great popularity among biohackers and are used by many to improve focus and performance. They are also ideal for relaxation and helping people fall asleep.

Digital brainwave radio stations like focus.FM have also recognized this trend, offering so-called audio treatments with binaural beats. For example, they can be accompanied by instruments or natural sounds . It should be noted that binaural beats are not suitable for the following people:

• People with epilepsy
• Pregnant women

Are you curious and want to get started right away? No problem, here are some beats for increased concentration:

6. Concentration aid

The average person has approximately 50,000 thoughts a day. So, if you want to concentrate on one thing, there are still 49,999 other thoughts that can distract you. This can often lead to concentration difficulties, especially for students and professionals who constantly face mental challenges. Learn how concentration aids can help improve your concentration in this part of our guide.

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Concentration aids - The best active ingredients

Some B vitamins and omega-3 fatty acids can have a positive effect on your concentration. Research shows that increased neurotransmitter concentration leads to more widespread activation of your brain. Concentration-enhancing substances can activate areas of the brain that are normally inactive.

There can be many reasons why you suffer from concentration problems. For many sufferers, the concentration problems can be traced back to a poor diet. This can lead to deficiencies that can have a direct impact on your brain and your ability to concentrate.

Are you interested in the connection between nutrition and impaired concentration?

This is mostly because the food we eat is very rich in carbohydrates and sugar. This essentially consists of pasta , bread rolls , etc. When your body tries to convert this food into usable energy for your body and brain, it releases a large amount of insulin .

This insulin causes you to experience a mental decline and have difficulty concentrating. What helps against this is a diet that essentially eliminates these performance-killers . This type of diet is called the ketogenic diet. If you're interested in learning more about this, here's our magazine article on the ketogenic diet .

Omega-3 fatty acids in concentration-enhancing agents

Another way to support concentration is to reduce micro-inflammation in the brain . Especially as we age, the structures in your brain slowly begin to deteriorate, causing phenomena such as impaired memory.

Numerous studies have shown that omega-3 fatty acids can help counteract this phenomenon. This is because many structures in your brain, such as cell membranes, are largely composed of omega-3 fatty acids . Replenishing your omega-3 stores supports brain health and thus boosts your mental performance.

For this reason, the most well-known concentration-enhancing supplements always contain omega-3 fatty acids. A recent study showed that people over 55 performed better on memory tests when they took concentration-enhancing supplements like krill oil . Remarkably, they achieved twice the scores of a control group that didn't take krill oil.

7. Overview of natural substances that promote concentration

For as long as humans can remember, the effectiveness of various herbs , essences , oils , and other substances of natural origin has been known. While caraway, for example, is very good for digestion, St. John's wort is excellent for lifting the mood. Many natural substances that promote concentration are still less well-known and are only used in traditional naturopathy.

The power of concentration-enhancing natural substances

Many people swear by their midday coffee. There's a good reason for this: many feel energized, fitter, and more alert after consuming caffeine . Caffeine contains substances that can actually affect your bloodstream, making you feel more focused for a short time.

However, if you consume a lot of coffee , you will no longer feel any effect after a while because the human body gets used to the consumption of coffee after a while and so you have to constantly increase your dose.

A study from the University of Strasbourg investigated whether caffeine is an addictive substance or simply a habituation effect. The good news for all coffee drinkers: The study found that while you do get used to caffeine, it has an extremely low potential for addiction.¹

Guarana & Ginseng – Natural substances that enhance concentration?

The effectiveness of guarana has been proven by numerous studies. The extract reduces symptoms of exhaustion and fatigue, thus ensuring that your mental performance and concentration are maintained for longer . But the plant substance can do even more!

It can enhance your memory performance and thus increase your alertness . This is partly due to the caffeine it contains, which is approximately 3-7.5%. This means the seeds have four times the caffeine concentration of coffee . This miracle plant also contains numerous other active substances, such as theanine , which is normally only found in green tea.

This substance has a long-term stimulating effect , thus complementing caffeine. It's an optimal, purely herbal concentration enhancer with both short-term and long-term effects. If you want to learn more about this exciting plant, you can read more about guarana extract in this article.

Ginseng, on the other hand, is considered a high-quality natural substance for boosting memory performance. However, if it is stored incorrectly or processed improperly, its effectiveness can be diminished. Anyone without direct insight into the processing methods or data sheets should be cautious when purchasing these supplements.

How does it work and on whom?

These natural remedies can be used for study , work , sports , and everyday life. Generally, there are no restrictions, but you should, of course, find out what active ingredients the product contains and what effects they can have.

When it comes to the composition of natural substances, it's also important to consider the concentration of the substances, how they were extracted and processed, and the mixture in which they are administered. In principle, all herbal remedies for improving concentration have their place.

However, every person is different . Thus, preparations that work well for one person may have no effect on another. It's therefore important to find out which remedy you respond best to and what benefits you most.

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8. Climbing for more concentration

Do you have trouble concentrating and constantly forget things? Then maybe you should head to lofty heights. Climbing and bouldering are currently all the rage. These related sports require one thing above all: the interaction of body and mind .

Without concentration and intelligence, even the biggest muscles are useless. That's what makes climbing and bouldering so special: it strengthens your memory and helps you concentrate better through so-called " proprioceptive training ."

What climbing has to do with proprioceptive training

" Proprioception " describes, first of all, your body's self-perception . Proprioception is the sense of your body's position in space . Information is constantly sent to your brain via sensors distributed throughout your body.

For example, the position of your right hand when you want to reach for a glass of water. Furthermore, the sense of strength provides information about the tension in muscles and tendons, and the sense of movement enables your body to move in the desired direction. All of these senses are challenged and activated when climbing, and according to recent research, they can improve your memory.

A study conducted at the University of North Carolina on the effects of proprioceptive training discovered the extreme performance-enhancing effect of climbing. The study tested outdoor activities typically enjoyed by children, such as climbing a tree or balancing on a beam. Activities that could certainly be applied to climbing or bouldering.

Dynamics vs. Static - Movement makes you smart

This study is one of the first to examine the relationship between dynamic proprioceptive training and memory. The results are all the more striking for it. Before the exercises, each individual participant's working memory status was assessed.

They then spent two hours climbing, balancing, and walking barefoot. A subsequent working memory test showed a 50% increase in capacity. The study also included two control groups: one group of participants who practiced yoga as a form of static proprioceptive training, and a college class that required traditional memorization.

Both failed; there was no change in working memory, and the status quo remained unchanged. Dr. Ross Alloway led the study and summarized the results as follows: "This research suggests that physical activity that requires our cognitive abilities can train our brains and bodies simultaneously."

Make your memory fit - Why we should all climb

But why is it so beneficial to train your working memory through sports like climbing? Working memory belongs to the area of ​​memory where primarily short-term processes are stored. For example, the spontaneous recognition and solution of problems , as well as planning and reasoning.

Therefore, a well-functioning working memory is considered more important than IQ ! The good news: Your working memory can be trained and optimized! This, in turn, improves your concentration and ability to think.

So if you want to train your memory but either don't like going as high as climbing or the Alps aren't right on your doorstep, bouldering is a good alternative to climbing and triggers the same physical reactions in the area of ​​proprioceptive training .

Bouldering is the practice of climbing without any safety equipment on boulders or artificial climbing walls. This means the climber is always at jumping height; bouldering rarely exceeds 5 meters. Those who boulder love one thing above all else: confronting their own limits and capabilities. The mental challenge is usually not the height, but rather maintaining composure and a good overview in difficult situations.

The sport has been receiving a lot of attention for some time now and has already captivated numerous enthusiasts. Despite all the benefits for your mental performance and concentration, it's important to remember that the physical body is also extremely challenged. Climbing is considered an effective full-body workout, with a focus on the back, arm, and abdominal muscles.

In the following TED Talk video, educational psychologist Peter Doolittle explains exactly how your working memory actually works .

9. Conclusion

Your ability to concentrate isn't fixed. With the right exercises, training, various hacks, and a balanced diet, you can always do something to improve your ability to concentrate. It's especially important to figure out what distracts you most often and eliminate those distractions.

10. Sources

[1] http://www.sciencedirect.com/science/article/pii/001346947590262X
[2] http://journal.frontiersin.org/article/10.3389/fpsyg.2014.01248/full

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