Have you alighted on this article after several minutes (or hours) of procrastination? Is your mouse already hovering over the Twitter tab you’ve got open? Has your mind wandered halfway through reading thi…..
Hey, you! Back in the room. In all honesty, we feel ya. In fact, it’s taken us several attempts just to write these first few sentences. If you’ve come here looking for tips on improving your focus, then hopefully you can make it through this article in one piece; do so, and you’ll be richly rewarded with these 5 practical ways you can increase focus and mental clarity.
FOCUS ON THE DIET
You are what you eat, as they say, and the food we eat has a huge impact on our mental health and, in turn, our concentration and clarity of thought. Fatty fish (alternatively, omega 3 supplements) is considered the key ‘brain food’ and for good reason; ‘’Omega-3s help build membranes around each cell in the body, including the brain cells. They can, therefore, improve the structure of brain cells called neurons’’, according to Medical News Today.
Be a good friend to broccoli, turmeric, and pumpkin seeds, too; they’re all considered to have brain boosting potential. Berries, too, contain antioxidants which are significant in boosting the flow of blood and oxygen into the brain. Nuts and chocolate may help, too; pass me the Nutella!
Some have even taken to mushroom supplements to help with their concentration, focus and mental clarity. As the Guardian notes, ‘’cultures around the world have used them medicinally for thousands of years’’, for a wide range of needs such as boosting immune response or boosting that much sought after concentration.
According to the guys at Genius Mushrooms, different mushrooms boast different effects, with Lion’s Mane having the potential to ‘’boost memory’’, and Cordyceps able to ‘’Help raise natural energy levels through ATP production’’.
It should be noted that clinical trials have so far not been fully conclusive in supporting these claims.
GET AMPLE SLEEP
When you sleep, your brain uses the time to ‘recharge’ itself, and not getting enough of the good stuff can be hugely impactful on our cognitive function. Indeed, the right amount of sleep is so good for your productivity and performance, and insufficient or excessive so bad, that it’s often suggested that sleep should be prescribed by doctors.
By getting enough sleep each night – between 7 and 8 hours is best for cognitive performance and quick thinking – you’ll feel more alert and focused when you wake up. Plus, you’ll have enough energy to deal with even the most taxing of issues that your day throws at you.
During sleep, the brain normally rejuvenates itself through the removal of neural toxins, so it’s essential you prioritise getting a good night’s Zzzeds.
Read: The IDEAL sleep handbook: 6 things we like to do before bed every night.
ENGAGE IN PHYSICAL ACTIVITIES
It’s not just your mind which needs stimulation to avoid distraction; keeping your body active is essential, too, to ensure you’re fighting fit each and every day, and motivated to reach your goals.
Working out is a great way to stay productive and be more energized throughout the day. Physical activity gives you a more consistent control of your energy levels, both in your body and your brain, and has even been said to increase your overall productivity in the process.
The brain performs at its best when supplied with the right amount of oxygen. Physical exercise helps increase blood flow to the whole body including the brain, helping it function to its best.
For sports enthusiasts, regular participation can be a brilliant way of energising your body and brain.
KEEP YOURSELF HYDRATED
In a study titled The Effects of Hydration Status on Cognitive Performances, it was revealed that ‘’dehydration may affect cognitive performances as water accounts for 75% of brain mass’’.
Water helps the brain build new cells, facilitates waste removal, and even helps the brain regulate temperature. It’s essential, then, that you keep hydrated, with experts recommending you drink at least 2 litres a day.
Check out our tips on ways to include more water in your diet for some useful tips on doing just that.
WHITE NOISE
It’s been said for years that classical music playing in the background aids concentration. It’s also been posited, with sketchy scientific backing, that any soundtrack with a pace of between 50 and 80 BPM benefits a steely focus. Sure, they’re ok. But increasingly, people are citing the magical power of white (or pink, or blue) noise as a driving force in the fight against distraction.
Initially cited as a soothing balm for babies, it now cuts across all age groups, and it’s recently been suggested that background white noise helps children with ADHD succeed academically, as well as boosting memory. You’ll find the low hum of brown noise playing at the IDEAL offices constantly. Or is our fridge on the blink again?