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Does Meditation Improve Focus? Uncovering Science and Methods

Jun 6, 2023

Does meditation improve focus? The query of whether meditation aids in improved focus has been a topic of much discussion and study recently.

As our lives become increasingly hectic, many individuals are seeking ways to maintain concentration amidst distractions. Enter meditation – a practice that dates back thousands of years and is known for its calming effects on the mind.

In this blog post, we will delve into the science behind how meditation improves focus, exploring altered brain function and stability in the ventral posteromedial cortex. We'll also discuss various techniques such as Zen Meditation, reciting mantras during meditation training, and mindful walking to enhance your focused attention.

Furthermore, we will examine mindfulness meditation's impact on cognitive functions like sustained attention control through regular practice. The intriguing neural structures among long-term meditators will be discussed as well - revealing stronger connections between brain regions and enhanced stress management capabilities.

To help you build a sustainable routine for enduring improvements in paying attention, we'll provide guidance on starting with shorter sessions before gradually increasing your intensive meditation training duration. Lastly, looking towards future research directions on how different types of mediation can give meditators improved abilities to pay attention across specific populations.

So join us as we uncover the fascinating world of how does meditation improve focus while providing valuable insights into harnessing its cognitive benefits for yourself!

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Table of Contents

The Science Behind Meditation and Focus

Let's dive right in.

Meditation is not just for monks on mountaintops - it has real, scientifically-backed benefits for focus. Investigations reveal that meditation can reshape brain action, thereby facilitating greater command over concentration and cognitive abilities such as working memory.

Studies have also found that meditation training can lead to enduring improvements in focused attention and sustained attention, as well as cognitive benefits such as improved memory and creativity.

But wait, there's more. Meditators have more stability in their ventral posteromedial cortex (say that three times fast). A stable VPMC contributes to improved focus and sustained attention during daily tasks.

Zen Meditation for Enhanced Concentration

You might be wondering how Zen meditation specifically works its magic on focus?

  • Sitting in a lotus position: This posture promotes relaxation while maintaining alertness - perfect for focusing your mind.
  • Focusing on one thing at a time: By resting your attention on a single focal point, you train yourself to block out distractions like an ADHD ninja warrior.

Other Techniques for Improving Focus Through Meditation

Beyond Zen meditation, other practices also show promise in improving focus among adults with ADHD symptoms such as impulsivity or forgetfulness.

  • The power of mantras: Reciting specific phrases during meditation can help sharpen your focused attention skills even further.
  • Mindful walking: A moving meditation that combines physical activity with mindfulness training, perfect for those who struggle to sit still.

Ready to give meditation a try? Focus Bear is here to help you develop your practice and improve your focus at work.

Zen Meditation for Enhanced Concentration

Let's dive into the world of Zen meditation.

This ancient practice can be a game-changer for adults with ADHD looking to improve their focus and concentration. Research shows that meditation improves cognitive benefits, including focused attention and sustained attention.

So how does it work?

Finding Your Ideal Sitting Position

The first step is finding your ideal sitting position - the lotus pose or half-lotus pose are popular choices. Maintaining proper posture is essential during Zen meditation as it helps keep your mind alert and focused on the present moment.

Focusing on One Thing at a Time

Zen practitioners often concentrate on their breath or use an object like a candle flame to anchor their attention while clearing other thoughts from their minds. This single-pointed focus trains your brain to stay attentive and resist distractions - perfect for those struggling with ADHD symptoms.

  • Start small: Begin with just 5 minutes per day and gradually increase your session length over time. Consistency is key.
  • Create a dedicated space: Designate an area in your home specifically for practicing Zen meditation. This will help signal to your brain that it's time to get focused when you enter this space.
  • Connect with like-minded individuals who strive to increase concentration via meditation by joining a local Zen group or visiting an online forum.

Ready to give Zen meditation a try? You might just find that it becomes an invaluable tool in your journey towards better focus and productivity.

Other Techniques for Improving Focus Through Meditation

So, you've heard about Zen meditation and its benefits, but what if sitting in a lotus position isn't your cup of tea?

No worries. There are other equally effective techniques to help improve focus among individuals with ADHD symptoms like impulsivity or forgetfulness.

Reciting Mantras During Meditation

One such technique is reciting mantras during meditation. Mantras are ancient words or phrases repeated during meditation to keep the mind focused on the present. This practice has been used for centuries across various cultures and traditions. Choose a positive and uplifting phrase or word to repeat during the session; something that resonates with you.

Walking Meditation Practice

If sitting still isn't your thing, consider giving walking meditation a try. Mindful walking, as it's often called, involves focusing on each step while maintaining awareness of your surroundings. This form of moving mindfulness allows you to practice concentration without feeling confined by traditional seated practices.

  • Maintain good posture while walking
  • Breathe naturally
  • Pace yourself - walk at a comfortable speed.
  • Fully immerse yourself in the experience.

Remember, consistency is key when trying out these alternative meditation techniques. Experiment with different methods to find what works best for you and your unique ADHD symptoms, but always remember to be patient and give yourself time to see the benefits of improved focus.

Mindfulness Meditation's Impact on Cognitive Functions

Let's look back to the origins of mindfulness meditation. Mindfulness meditation has its roots in ancient Buddhist practices, dating back thousands of years. Fast forward to today, and it's gaining popularity for its potential cognitive benefits, especially among adults with ADHD symptoms. So, how does mindfulness meditation work?

History of Mindfulness Meditation

Buddhist monks were onto something when they started practicing mindfulness meditation all those millennia ago. Their goal was simple: cultivate awareness and compassion through focused attention on present experiences.

Improved Attention Control Through Regular Practice

You don't need to be a monk to reap the benefits of this ancient practice. Studies have shown that regular mindfulness exercises can lead not only to improved attention control but also changes within certain parts of the brain linked with depression.

  • Focused breathing exercises help you stay present and attentive;
  • Mindful walking encourages paying attention to your body movements;
  • Sensory-based activities like mindful eating promote savoring each moment without judgment or distraction.

So, there you have it. Exploring the potential of mindfulness meditation to cultivate attention and bolster psychological health in grown-ups with ADHD. Ready to give mindfulness a try? Check out this beginner's guide to get started.

Neural Structures Among Long-term Meditators

Shall we ponder the marvels of the mind?

Long-term meditators have something quite fascinating going on in their noggins.

You see, neuroscientists have found that these folks possess different neural structures compared to non-meditators.

What does this mean for our ADHD friends seeking better focus through meditation?

Stronger Connections Between Brain Regions

The brains of long-term meditators show stronger connections between various regions responsible for processing information and managing stress levels throughout day-to-day life experiences.

This is fantastic news.

Better connected brains = improved focus and concentration.

Enhanced Stress Management Capabilities

Life can be overwhelming, with so much to manage - work, family and social demands - not forgetting the morning rituals. And don't forget your morning routine (thanks Focus Bear.).

Meditation helps improve not only attention but also one's ability to manage stress effectively - a double win.

Building a Sustainable Meditation Routine

So, where do you start?

First things first: begin with shorter sessions.

Gradually working towards longer periods of time will help build a sustainable routine tailored just for you.

Gradually Increasing Meditation Duration

Don't try to become a meditation master overnight.

Begin with a short meditation time of 5-10 minutes and progressively increase the duration as your proficiency and pleasure grow.

As your focus improves and you find yourself enjoying the practice, feel free to gradually extend your sessions for even greater benefits.

Remember: consistency is key in achieving significant improvements in focus and overall mental well-being among adults with ADHD.

You got this.

Building a Sustainable Meditation Routine

Are you prepared to start your meditation practice?

Fantastic. Let's start with baby steps.

This approach helps make meditation an enjoyable and sustainable habit for adults with ADHD.

Starting with Shorter Sessions

No need to jump into hour-long meditations right away. Aim for just 5-10 minutes per session at first.

  • Create a comfortable space free from distractions (yes, put that phone away).
  • Pick a technique like Zen or mindful walking that resonates with you.
  • Breathe deeply and let go of any expectations - this is about progress, not perfection.

Gradually Increasing Meditation Duration

The key here is consistency over intensity.

  • Increase your session length by just one minute each week - slow and steady wins the race.
  • If it feels overwhelming, scale back slightly but maintain regular practice.
  • Celebrate small victories as you notice improvements in focus and mental well-being.

Focus Bear, a habit training app, can help support your new routine by providing daily reminders and tracking progress.

Remember, meditation is a journey - enjoy the process and watch your focus flourish.

Happy meditating.

Future Research on Meditation and Focus

Alright, let's talk about the future.

While there is already a wealth of evidence supporting the idea that meditation improves focus, scientists still have more questions than answers regarding this ancient practice.

So what's next in meditation research?

In fact, recent studies have started exploring mindful walking - an alternative approach for those who struggle with traditional seated meditation - and its effects on sustained attention among adults with ADHD symptoms like impulsivity or forgetfulness. The promising results of mindful walking in improving sustained attention among adults with ADHD symptoms need further exploration.

To truly understand the enduring improvements that come from practicing mindfulness-based exercises regularly, we need long-term studies tracking participants over extended periods of time.

Let's not neglect the potential of technology. By leveraging neuroimaging technologies such as fMRI, researchers can now gain a deeper insight into brain activity during meditation to provide more accurate feedback and guidance.

So, as we continue to pay attention (pun intended) to the ever-evolving world of meditation research, it's important for us all - especially those with ADHD - to stay open-minded and explore various techniques that may help improve focus.

Ready to start your own journey towards better concentration? Check out Focus Bear today.

FAQs in Relation to Meditation Improving Focus

Does meditation improve focus?

Yes, meditation has been shown to improve focus and concentration. Studies have found that regular practice of mindfulness meditation can lead to increased attention control, stronger connections between brain regions, and enhanced stress management capabilities. Research also suggests long-term meditators exhibit greater stability in the ventral posteromedial cortex.

How much does meditation improve focus?

The extent of improvement in focus through meditation varies depending on factors such as individual differences, type of meditation practiced, and consistency of practice. However, studies have demonstrated significant improvements in attention span after just a few weeks of consistent mindfulness training. It is important to maintain a regular routine for optimal results.

Is meditation the key to focus?

Meditation is an effective tool for enhancing focus but may not be the sole solution for everyone. Other strategies like exercise, proper sleep hygiene, and cognitive-behavioral techniques can also contribute positively towards improving concentration levels. Combining these approaches with a consistent meditation practice could yield better results than relying solely on one method.

How does meditation increase attention span?

Meditation increases attention span by altering brain function and promoting stronger connections between different brain regions. Mindfulness meditation, in particular, trains the mind to focus on the present moment without judgment or distraction. This practice helps develop better attention control and enhances cognitive functions related to concentration.


Research indicates that meditation may bolster concentration by modifying neural activity and maintaining equilibrium in specific areas of the brain. Zen meditation, reciting mantras, walking meditation practice, and mindfulness meditation are all techniques that can enhance focus. Additionally, long-term meditators have been found to have stronger connections between brain regions and enhanced stress management capabilities.

If you're looking to build a sustainable meditation routine for improved focus, start with shorter sessions and gradually increase duration over time. Future research will continue to investigate different types of meditation and their impacts on specific populations.

To experience the benefits of focused attention firsthand, try out Focus Bear's app today! Does Meditation Improve Focus? Absolutely - see for yourself by downloading our app now!

Jun 6, 2023

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