We all have those days where we struggle to focus on whatever tasks we’re working on, whether it’s at work, at school, or at home. It can be frustrating when you have so much that needs to get done, but you feel like your brain just isn’t cooperating with you. Luckily, there are a few hacks you can try to increase your focus in 30 minutes or less!
In this post, we’re sharing five of the best strategies to increase brain function and ultimately improve your focus. You can incorporate these tips into your daily life for the best results, but they’ll even work when you’re in a pinch and need a way to regain your focus immediately.
One of the best ways to increase your focus is through a meditation session. It doesn’t even have to be long for you to reap the benefits it can provide for both your mind and body. Meditation teaches you mindfulness by requiring you to slow down and simply focus on your breathing. You’re able to clear your mind of any distracting thoughts and alleviate any stress you might be feeling. It can even help improve information processing.
All you need to do is find a quiet space all to yourself, sit on the floor or in a chair, and begin. You simply need to close your eyes and focus on your breathing. The deep breaths during meditation will feel both refreshing and restorative for your mind. If any thoughts cross your mind during this time, you can acknowledge them, but let them pass and focus again on your breath. Meditating for even just five to 10 minutes can make a huge difference in how you feel.
If you’ve never tried meditating before, you might be wondering how to get started. You may even feel like you aren’t doing it right the first few times! However, with practice, you will get better at it. There are plenty of videos online and even smartphone apps that can guide you through the process to make it easier on you.
Whether you enjoy it or not, it’s no secret that exercise provides a ton of amazing benefits for us. Not only is it essential for maintaining a healthy body, but it can directly impact your mental health. Regular exercise can boost your mood and even impact brain function as it can increase your focus.
Dr. John Ratey has written a book on the effects exercise has on the brain. In the book, he states that exercise can increase your focus for two to three hours after you’ve completed a workout. So, if you’re looking to perform better at work or school, try incorporating a workout into your morning routine. It doesn’t even have to be anything strenuous.
If you aren’t up to hitting the gym, you can go for a quick walk around the block or do a little yoga session. You can even do a quick routine in the middle of the day if you feel like you need a pick-me-up. Simply getting your body moving will help increase your focus in no time at all.
- Drink More Water
If you find you’re having trouble focusing on a task, ask yourself if you’ve had enough water to drink. By now, you probably know the importance of drinking plenty of water and keeping your body hydrated. But did you know that dehydration can have a lot of negative side effects for your mind and body?
Many studies have been conducted to determine the effects of dehydration. In fact, the Journal of Nutrition published a study on dehydration that was conducted on 25 women. In the study, they found that dehydrated women experienced headache symptoms, feelings of fatigue, low mood, and even a loss of focus. The shocking part of this study was that they were only 1% lower than the optimal amount of hydration.
This just shows how important it is for us to drink water consistently throughout the day. So, if you want to perform at your absolute best, you need to make sure you’re staying hydrated. Since our bodies do dehydrate as we sleep, it’s best to start your day with a glass of water. Then, keep a bottle of water at your desk so it’s always nearby when you’re working.
- Grab a Healthy Snack
Besides just drinking water, it’s also important that we nourish our bodies with healthy food. After all, what we consume directly impacts how we feel and how our brains perform. We’re obviously going to feel much better after eating a bowl of fresh fruit than we would after having a bunch of greasy french fries. This is why you need to make smart decisions about what you eat on a daily basis!
If you find that you need to increase your focus quickly, grab a healthy snack that can improve cognitive function. One great option is avocados because they’re loaded with monosaturated fats, which is the kind of fat you want to consume. It can easily be added to smoothies or a slice of toast to give your body the energy it needs to function at its best.
If you aren’t a fan of avocados, there’s no need to worry! There are plenty of other brain foods you can consume. Green veggies, for example, are fantastic for your mind and body. You can try snacking on some broccoli or celery or choose to have a salad filled with romaine lettuce for lunch. You can even make yourself a spinach smoothie for a quick and easy meal. Green, leafy veggies have plenty of vitamins and minerals. They’ve also been shown to prevent dementia, which is an added bonus.
- Take Time to Declutter
Another quick way you can increase your focus is to take some time to declutter the space around you. If you’re sitting at work and having trouble getting anything done, take a look at the space you’re working in. Is it neat and organised? If it is, then you can skip this step. However, if you’re being greeted with a ton of clutter and chaos, you need to do some tidying.
The Princeton University Neuroscience Institute conducted a study and found that too much clutter actually inhibits your brain’s ability to focus and process information. It becomes very easy to get distracted by everything that’s around you, which pulls your attention away from the work at hand.
To avoid this, get into the habit of decluttering your workspace before you leave the office for the day. Tidy up any loose papers that are scattered about, throw away any trash, and put everything back in its designated space. When you enter the office the next morning, you won’t be overwhelmed by mess. Instead, you’ll be ready to tackle the day ahead.
If you’re looking for quick and easy ways to increase your focus, be sure you try these five tips to see results! You’ll be feeling ready to get back to the task at hand in no time at all.
Credit to Dan Scalco from BrainWizz