You Diabetes management plan check out some other Natural oral medication for diabetes fof our eye strain treatment article. Funneling Strategues of your brainpower into a mentally demanding task can sap your energy pretty quickly. You Might Also Like Seeing When Thinking of Someone: Meanings And What to Do.

Strategies for mental alertness -

It was disconcerting to truly have no idea. And, it didn't come to me. It was like I'd been hijacked by part of my brain that I didn't have access to.

We all have moments when we lack mental clarity. But lack of clarity can also become a problem. Do you often struggle to put thoughts together?

Or have trouble remembering what you were doing? For example, there was some evidence that brain fog was more common during the lock-downs of the pandemic.

My own lapse was probably the result of preparing for the upcoming holiday and vacation. However, for some people, a lack of mental clarity can have negative impacts on their day-to-day life.

Mental clarity is a state of mind in which you are more focused , and your perception is clear. With mental clarity, you are able to recognize, understand, and organize your thoughts. Mental clarity is a state in which your mind is fully active and engaged.

We need mental clarity in order to work through problems and stay productive throughout the day. Everyone goes through ups and downs that cause different states of cognitive performance throughout our lives.

If we could choose to be mentally sharp every day of the week, we probably would. Sometimes our mental fitness suffers, and we feel stuck in a slump. Mental clarity is not necessarily our default state.

Most of the time, we allow our worries and different types of stress to affect our brain function and prevent our minds from performing at an optimal level. Learning how to improve mental clarity without burning out or becoming overwhelmed is key to maintaining a productive and engaged lifestyle.

Lack of mental clarity isn't a medical condition but rather a s ymptom of other medical conditions. Despite our best efforts, everyone has experienced a lull in cognitive function at some point in their lives. The weight of stress and anxiety can cause fogginess and lethargy in the mind.

For many, this state of mental exhaustion is a daily battle. Here are some commonly experienced indicators that you could be lacking mental clarity. If you struggle to focus on a subject, you may be experiencing a lack of mental clarity.

When we are mentally fit , concentration comes naturally and without strain. Pay attention to how much effort it requires for you to focus. This can give you a clue as to how strong your state of mind currently is. If you are feeling tired and lethargic after even the smallest of tasks, a lack of mental clarity could be the reason.

Losing interest in subjects or tasks that used to bring fulfillment is another symptom of low mental clarity. When our minds are strong, enthusiasm for learning comes naturally.

Your lack of motivation could mean your mind is seeking renewal. Just as a strong ability to recall memories is a sign of high mental performance, poor memory recall is a clear sign of low mental performance.

When our minds are healthy and clear , things like memory retention should not be an issue. Checking the quality of your memory recollection is a good way to monitor mental clarity. Before we can learn how to improve mental clarity, we need to look at the potential causes or triggers that may be at play.

These three things deplete our mental resources and make mental performance much harder to upkeep. If any of them sound familiar, you may have found your culprit. Having a healthy circadian rhythm is a fundamental part of human health.

Without seven or more hours of sleep each night, the mind and body struggle to exhibit high-performance behavior. Some of us struggle to sleep due to stress , while others practice poor sleep hygiene.

Some people who work non-traditional hours could develop shift work sleep disorder. If you are not allowing your body the type of rest it requires, you may be putting your mental state at risk. We all know that stress is bad for the body although sometimes stress can be good.

But stress can also be an enemy to the mind. Chronic stress contributes to hig h cortisol level s , which means weakened circulation. Poor circulation results in the heart sending less oxygen to your brain. This can cause a lack of mental clarity, which in turn may amplify your stress and anxiety levels.

It can be a vicious cycle if left untreated. There are many foods that support mental clarity and concentration. Poor nutrition often stems from not eating a diverse enough diet or consuming a high quantity of processed foods.

Vitamin B, in particular, has many health benefits for the brain and immune system. This vitamin is found in fish, meat, poultry, eggs, and dairy products. Omega-3 fatty acids and other healthy fats also have a positive impact on the brain, especially regarding mild memory loss and depression.

When you lack mental clarity, even performing the simplest of tasks can feel like a challenge. There are several different ways that low mental performance can be expressed, both through the body and the mind.

Work performance is usually one of the first things to take a hit when your head is unclear. This would give a mental lift and provide greater clarity and focus on work. These brain breaks stimulate your brain cells and, with regular practice, help in improving your mental performance and work productivity.

Apart from taking quick brain breaks, you also need to take longer breaks to relax your mind. The only way to do this is through adequate sleep. A human brain needs an average of seven hours of sleep.

It clears your mind, makes your memory sharper, and aids in decision making. Hence, sleeping boosts your mental wellbeing, thereby relaxing and decluttering your mind, so that you wake up rejuvenated the next day. Good sleep also helps in improving mental acuity.

It is tough to stay mentally alert when you are constantly thinking about the past or worrying about the future. This notion essentially helps in recapturing your mental focus and keeps your brain honed on to the details that matter currently.

It might take some time, but when you learn to live in the moment truly, you will witness a significant change in your mental alertness and work productivity. While it does sound obvious, people often do not consider how distractions prevent your mental focus and concentration.

It could be loud music playing in the background or an obnoxious co-worker constantly coming to talk to you. Minimizing these sources of distraction would provide a great deal of positive influx in your brain, which in turn, stimulates your brain cells and improves your mental alertness.

When your eyes work extra hard, the eye muscles contract. These contractions, in return, trigger an eye strain headache. Often, these simple practices can help in eye strain relief.

You can check out some other tips in our eye strain treatment article. However, if the headache still persists, it is advisable to take professional help and consult with your eye doctor.

Also, would you rather go it alone or do an activity with a friend? Social support is a great motivator, and sharing your experiences, goals, and achievements will help you to keep focus and enthusiasm.

It can be a bit scary making changes to your life, and most people get anxious about trying something new. Some common barriers, such as cost, injury or illness, lack of energy, fear of failure, or even the weather, can hinder people from getting started; however, practical and emotional support from friends, family, and experts really do help.

Body image can act as a barrier to participating in physical activity. People who are anxious about how their body will look to others while they are exercising may avoid exercise as a result. For women, attending a female-only exercise class or a ladies-only swimming session may help to overcome anxiety as a barrier to initially starting to exercise.

Exercising with a companion can also help to reduce anxiety about how your body looks to others and may be particularly helpful during the first few exercise sessions. What time do you have available for exercise? You may need to rejig commitments to make room for extra activities or choose something that fits into your busy schedule.

Will you need support from friends and family to complete your chosen activities, or is there a chance your active lifestyle will affect others in your life? Find out how much it will cost and, if necessary, what you can do to make it affordable. What kind of activity would suit you best?

Adopting a more active lifestyle can be as simple as doing daily tasks more energetically or making small changes to your routine, such as walking up a flight of stairs. Focus on task goals, such as improving sports skills or stamina, rather than competition, and keep a record of your activity and review it to provide feedback on your progress.

There are many apps and social networks accessible for free to help. Setting goals to measure progress is important, which might motivate you. Try using a pedometer or an app on your smartphone to measure your speed and distance travelled, add on an extra stomach crunch or swim an extra length at the end of your session.

Regularly committing to physical activity is an achievement in itself, and every activity session can improve your mood.

You can do many activities without leaving your front door, which involves minimal cost. It can be as simple as pushing the mower with extra vigour, speeding up the housework, or doing an exercise DVD in the living room. Try using the stairs for journeys fewer than four floors, walking or cycling a slightly longer route home, or using your lunch hour to take a brisk walk, exercise class, or swim.

The change of scenery will do you good, too. Being out of doors is a prime time for boosting your activity levels. Learn more about the powerful benefits of nature for our mental health, be inspired to connect with nature in new ways, and influence those around you that access to and quality of nature is essential for all.

Grant turned his life around with a new found passion for running and credits running for dramatically improving his mental health. If you feel affected by the content you have read, please see our get help page for support. The Mental Health Foundation today welcomes publication of the Mental Health Strategy for Northern Ireland.

Breadcrumb Home Explore mental health Publications. How to look after your mental health using exercise. An easy way to look at types of physical activity is to put them into four separate categories.

Daily physical activity For adults, physical activity can include recreational or leisure-time physical activity, transportation e. Exercise A purposeful activity carried out to improve health or fitness, such as jogging, cycling or lifting weights to increase strength.

Play Unstructured activity that is done for fun or enjoyment. Sport Structured and competitive activities that include anything from football or squash to cricket. What is well-being? What impact does physical activity have on well-being?

Impact on our mood Physical activity has been shown to have a positive impact on our mood. Impact on our self-esteem Exercise not only has a positive impact on our physical health but can also increase our self-esteem. Dementia and cognitive decline in older people Improvements in healthcare have led to an increasing life expectancy and a growing population of people over 65 years.

Impact on depression and anxiety Physical activity can be an alternative treatment for depression. How much physical activity should I be doing?

We Allertness AI Strategies for mental alertness the latest in Creatine and depression coaching to drive powerful, lasting fog and behavior change. Unlock performance potential at scale with AI-powered curated growth journeys. Build resilience, well-being and agility to drive performance across your entire enterprise. Discover how BetterUp measurably impacts key business outcomes for organizations like yours. A demo is the first step to transforming your business. Meet with us to develop a plan for attaining your goals.

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How to Increase Mental Alertness

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A healthy sleep routine — which includes going to bed and getting up at the same time each day and getting at least seven hours of sleep per night — can improve your focus and help you fight off brain fog. Additionally, maintaining healthy sleep habits can even improve your mood, your cognition, and your energy levels throughout the day.

If you feel like you have too much stress in your life, take steps to reduce the impacts it has on your brain and body.

You might not be able to get rid of the factors that are causing your stress, but you can practice techniques to reduce their negative effects. Meditation and yoga are both effective ways to relax, improve mental clarity, and let go of stress after a hard day. Whatever you choose, be sure to practice regularly and give it time to make a difference in your life.

Physical activity benefits your brain in addition to your body and is a major contributor to mental clarity. Regular exercise increases the flow of glucose and oxygen to your brain while, at the same time, burning off cortisol the stress hormone and stimulating new brain cell formation.

If you feel a sense of fogginess coming on, take a brisk walk around the block. Even that small amount of physical activity is sufficient to help prevent a loss of focus and can help to restore mental clarity.

Of course, more prolonged exercise minutes per day is even better at helping you maintain a healthy mind and body. If you need ideas, try one of these:. These are all great ways to support balance in your body and mind, stave off brain fog, and maintain mental clarity.

A big part of maintaining mental clarity is giving your brain the nutrients it needs to function correctly from one day to the next. This is where traditional herbs may be able to help. At Gaia Herbs, we understand the importance of nourishing your mind and body for a more balanced life.

Plus, they come in an easy-to-swallow Liquid Phyto-Caps® form, which provides a convenient way to take an herbal supplement. You might also like our Agile Mind herbal supplement.

This is a popular choice for busy working professionals or anyone juggling multiple tasks. It provides adaptogenic support to help your mind stay sharp through a synergistic formula made with TurmericBacopaand Ginkgo.

Even children can benefit from our herbal products. Developed by a Pediatric Naturopath, our unique blend of herbs in GaiaKids Focus contains Gotu KolaChamomilePassionflowerLemon BalmOatsand American Skullcap to help your little one shine at school.

And you can rest easy that your child is getting the best because GaiaKids Focus is purity-tested, dairy-free, gluten-free, soy-free, and contains no artificial sweeteners, corn syrup, colors, or flavors.

By following our tips above for maintaining focus and with the right herbal supplements from Gaia Herbs, you and your family can experience continued mental clarity day after day.

Our Top Four Tips for Clearing Brain Fog. Mental Clarity: 7 Tips for Staying Focused and Sharp Published on December 02, How to Maintain Mental Clarity 1 Try Herbal Supplements One of the easiest ways to help maintain mental clarity is to take an herbal supplement.

If you need ideas, try one of these: Go for a hike in the woods Lift weights Take a yoga class Play your favorite sport These are all great ways to support balance in your body and mind, stave off brain fog, and maintain mental clarity.

Agile Mind You might also like our Agile Mind herbal supplement. Featured Products. Supports healthy concentration. Continue Reading. education lifestyle research your-natural-self.

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: Strategies for mental alertness

Mental Clarity: 7 Tips for Staying Focused and Sharp: Gaia Herbs®	Medical Disclaimer The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. Another way your concentration may be cognitively impaired is if you find that your mind is overactive, constantly thinking of multiple things due to concerns or important events. Social support is a great motivator, and sharing your experiences, goals, and achievements will help you to keep focus and enthusiasm. There are many other ways to be active. Improve sleep. It can be a bit scary making changes to your life, and most people get anxious about trying something new. At the same time, cortisol, another stress hormone, releases fat and sugar into the system to boost our energy.
7 Tips to Beat Brain Fog, Foster Focus, and Improve Mental Clarity	Here's how. You can quickly turn off the music playing, or disable notifications on your phone, but when it comes to dealing with a persistently talkative roommate, or an interrupting co-worker, things get a little more tricky. November 29, - 24 min read. Take an activated B vitamin. Due to the effects of caffeine withdrawal fatigue and irritability , consider cutting back gradually.
1. Connect with other people	There are things you can do to potentially sharpen your cognitive function. Perhaps you notice it takes you longer to complete tasks, compared with the way you tackled them before. One potential culprit? Brain fog. Among other symptoms, brain fog may include the following, she says:. This type of cognitive sluggishness can exist for a range of reasons, including stress, poor sleep, nutrition, and more. Sometimes brain fog may be a signal that your health and wellness regimen needs further attention and professional guidance. Additionally, there are a handful of lifestyle tweaks — from observations by experts — that may help alleviate brain fog and inspire mental clarity. If you zip from task to task throughout the day, you may not be giving your brain the break it needs to function well. For example, the aftermath of having COVID may leave you with lingering brain fog , even when you feel physically better, due to possible inflammation associated with the virus, notes Harvard Health Publishing. Prioritizing your absolute-must tasks while scheduling downtime can help support mental stability while working with the fog, she says. For example, use the alarms on your phone, schedule reminders through a voice assistant, set up auto pay for your bills, and organize your meetings into a calendar. This may help take away some of the stress associated with brain fog. For that reason, she recommends a low-inflammatory diet, which roughly means limiting or avoiding highly processed foods and red and processed meats, and sticking to a plant-based or Mediterranean-style of eating that emphasizes whole grains, fruits, vegetables, and healthy fats. Brain fog may be one symptom of certain autoimmune conditions, Wilhour adds. For example, according to the Arthritis Foundation , people with rheumatoid arthritis often report feeling forgetful and unable to concentrate, and separately, anywhere from 40 to 80 percent of people with fibromyalgia and lupus may experience brain fog, per Duke Health. One study on people with rheumatoid arthritis, and other research on people with multiple sclerosis, showed that an anti-inflammatory diet may help alleviate some of the symptoms of the diseases, including improved cognitive function. In addition, research shows evidence that a low-inflammation diet may be protective for brain health as we age, Wilhour adds. Therapy, medication, and other treatment approaches can help improve your symptoms once you have a diagnosis. Some people use prescription or recreational drugs, such as nootropics, to improve their focus, but some of these can have severe adverse effects. Some ways to improve concentration may work well, while others may not seem to do much for you. Consider giving a range of approaches a try to see what helps. Experts still debate the benefits of certain methods, such as brain training. But existing evidence suggests most of these tips can promote at least modest improvements in concentration for many people. Just make sure to talk to your doctor if focusing is very hard. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Staying focused can sometimes be a challenge. Learn proven ways to improve your focus and concentration at work, school, or with any task that needs…. Empathic listening is a communication technique that helps people feel truly understood in a conversation. Learn how to incorporate it into your daily…. Constantly dream of romance? Fixate on thoughts of your partner? Feel a need to always be in love? Learn why — and why this isn't an "addiction. Toxic femininity, or behavior that aligns with patriarchal beliefs about what women should and shouldn't do, can affect your well-being. Here's how. A new study, released this week has found that death rates are increased for people with obesity who are also socially isolated and lonely. A new study finds a type of psychedelic called ibogaine may help people with traumatic brain injury. In the study 30 male Special Operations Forces…. New research suggests that moderate-intensity aerobic exercise like swimming, cycling, jogging, and dancing may be more effective for reducing…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Mental Well-Being. Medically reviewed by Danielle Wade, LCSW — By Crystal Raypole — Updated on May 31, Brain training Video games Sleep Exercise Nature Meditation Break Music Diet Caffeine Supplements Concentration workout Avoid multitasking Set a timer Conditions Other treatments Takeaway Share on Pinterest. Train your brain. Get your game on. Improve sleep. Make time for exercise. Spend time in nature. Give meditation a try. Take a break. Listen to music. Vary your diet. Drink caffeine. Try supplements. Useful supplement shopping guides How to Choose High Quality Vitamins and Supplements How to Read Supplement Labels Like a Pro. Was this helpful? Do a concentration workout. Avoid multitasking. Set a timer. Conditions that affect concentration. Other treatment options. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. May 31, Written By Crystal Raypole. Jun 23, Medically Reviewed By Danielle Wade, LCSW. Share this article. Read this next. Need Help Staying Focused? Try These 10 Tips. Medically reviewed by Timothy J. Legg, PhD, PsyD. Become an Empathic Listener in 10 Steps. Zoning Out: Bad Habit or Helpful Brain Function? A study asked people to rate their mood immediately after periods of physical activity e. going for a walk or doing housework , and periods of inactivity e. reading a book or watching television. Researchers found that the participants felt more content, more awake and calmer after being physically active compared to after periods of inactivity. They also found that the effect of physical activity on mood was greatest when the mood was initially low. Overall, research has found that low-intensity aerobic exercise — for 30—35 minutes, 3—5 days a week, for 10—12 weeks — was best at increasing positive moods e. enthusiasm, alertness. We may also experience emotions more intensely. The most common physical signs of stress include sleeping problems, sweating, and loss of appetite. These hormones, adrenaline and noradrenaline, raise our blood pressure, increase our heart rate and increase the rate at which we perspire, preparing our body for emergency response. They can also reduce blood flow to our skin and can reduce our stomach activity. At the same time, cortisol, another stress hormone, releases fat and sugar into the system to boost our energy. Physical exercise can be very effective in relieving stress. Research on employed adults has found that highly active individuals tend to have lower stress rates than less active individuals. Exercise not only has a positive impact on our physical health but can also increase our self-esteem. Self-esteem is how we feel about ourselves and how we perceive our self-worth. It is a key indicator of our mental well-being and our ability to cope with life stressors. Physical activity has been shown to positively influence our self-esteem and self-worth. This relationship has been found in children, adolescents, young adults, adults and older people, and among both males and females. Improvements in healthcare have led to an increasing life expectancy and a growing population of people over 65 years. Alongside this increase in life expectancy, there has been an increase in the number of people living with dementia and in people with cognitive decline. The main symptom of dementia is memory loss, a progressive disease that results in people becoming more impaired over time. The decline in cognitive functions, such as attention and concentration, also occurs in older people, including those who do not develop dementia. Physical activity has been identified as a protective factor in studies that examined risk factors for dementia. For people who have already developed the disease, physical activity can help to delay further decline in functioning. Physical activity also seems to reduce the likelihood of experiencing cognitive decline in people who do not have dementia. Physical activity can be an alternative treatment for depression. It has few side effects and does not have the stigma that some people perceive to be attached to taking antidepressants or attending psychotherapy and counselling. Physical activity can reduce anxiety levels in people with mild symptoms and may also help treat clinical anxiety. Physical activity is available to all, has few costs attached, and is an empowering approach that can support self-management. Read more about how physical activity can help increase well-being and prevent or manage mental health problems , and get more information about how exercise can improve your mental health. We know all too well that many people in the UK do not meet the current physical activity guidelines. With an average of only The Department of Health recommends that adults should aim to be active daily and complete 2. Once you have decided to be more physically active, there are a few points worth considering. Apart from improving your physical and mental well-being, what else do you want to get out of being active? If sporty exercises put you off, or feel uninspired at the thought of limiting yourself to just one activity, think outside the box and remember that going on a walk, doing housework, and gardening are all physical activities. Also, would you rather go it alone or do an activity with a friend? Social support is a great motivator, and sharing your experiences, goals, and achievements will help you to keep focus and enthusiasm. It can be a bit scary making changes to your life, and most people get anxious about trying something new. Some common barriers, such as cost, injury or illness, lack of energy, fear of failure, or even the weather, can hinder people from getting started; however, practical and emotional support from friends, family, and experts really do help. Body image can act as a barrier to participating in physical activity.

Passionate Strategies for mental alertness health and wellness. Stategies a growth mindset lifestyle. Anti-aging nutrition a mission mmental help people feel Awesome! Msntal have strict editorial integrity aledtness that every article goes through before being posted on our site. We also understand everyone has different needs and goals, so please consult a doctor if you take any advice found here, especially as what works for one person might not work for another! Gaurav Chawla.

Strategies for mental alertness -

This usually takes a toll on our work and affects our productivity. Practicing yoga is as good for the brain as it is for the body.

It releases endorphins, increasing the blood flow to the brain, thereby creating a happy and positive feeling. While this helps in improving your mental alertness, the value of meditating quietly with your eyes closed cannot be overstated.

Meditation practice and calm breathing impacts the nerves that are directly tied to the arousal centers in the brain. It, therefore, relaxes your mind, providing you with a sharp focus and boosting your mental alertness.

Moreover, meditation also helps in improving attention span and prevents age-related mental decline. Food plays a significant role as it regulates your mood and energy. You surely know that caffeine helps in increasing your alertness and focus and acts as a natural support for a shaper brain state.

Moreover, you can also consider taking some vitamins such as Vitamin B12 for concentration or Vitamin D3 to reduce mental stress and boost your alertness, thereby improving your productivity. Our brain needs challenging activities to keep them against cognitive decline.

Regular practice of crossword puzzles, brainteasers, and strategy games like Sudoku and others, lets the mind stay sharp and active. Moreover, exploring different approaches to do the same thing keeps your mind engaged and productive.

It can also be a good break in between work and helps in improving your mental state without any extra efforts.

Taking a leisurely walk in your garden, listening to music, or just enjoying your coffee, creates a much-needed change for your brain.

It gives your brain a necessary break from work and rejuvenates its growth. If you suffer from a mental slump in the afternoon, step away from work and take a quick power nap. This would give a mental lift and provide greater clarity and focus on work.

These brain breaks stimulate your brain cells and, with regular practice, help in improving your mental performance and work productivity. Individuals who do some form of exercise or sports perform better on cognitive tasks when compared with those who have poor physical health.

Physical movement helps relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better so, too, will your mind.

Listen to music. Music has been shown to have therapeutic effects on our brains. Light music may help you to concentrate better, but some music may distract you. Experts generally agree that classical music and nature sounds, such as water flowing, are good choices for concentration while music with lyrics and human voices may be distracting.

Multiple apps and services offer background music and soundscapes designed for different types of focus and work needs. Eat well. Choose foods that moderate blood sugar, maintain energy, and fuel the brain. Fruits, vegetables, and high-fiber foods can keep your blood sugar levels even.

Reduce sugary foods and drinks that cause spikes and dips in your sugar levels make you feel dizzy or drowsy. Your brain needs lots of good fat to function properly. Nuts, berries, avocados, and coconut oil are all great ways to get healthy fats into your diet and help your brain run more smoothly.

Research has found that foods like blueberries can boost concentration and memory for up to 5 hours after consumption due to an enzyme that stimulates the flow of oxygen and blood to the brain, helping with memory as well as our ability to focus and learn new information.

Leafy green vegetables such as spinach contain potassium which accelerates the connections between neurons and can make our brain more responsive. Set a daily priority. Write down what you want to accomplish each day , ideally the night before, and identify a single priority that you commit to accomplishing.

This will help focus your brain on what matters, tackling the big jobs first and leaving the small stuff till later. Break large tasks into smaller bytes so that you will not be overwhelmed. Identifying true priorities can help relieve distracting anxiety, and achieving small daily goals can wire your brain to achieve success.

Create space for work. Create a calm dedicated space for work , if possible. Not everyone can have a well-appointed office, but desk organizers, noise-canceling headphones, an adjustable monitor, and adjustable lighting can help.

Clear clutter out of sight, make it as ergonomic and comfortable as possible, and try to keep your space neat and ventilated. Use a timer. Train your brain to hyper-focus on a task by using a timer or phone alarm. First, decide what task you want to complete. Set your timer for 20 minutes generally not more than 30 minutes and concentrate on the task.

When the alarm rings take a short break for 5 minutes. You can either take a walk and do some stretching exercise, then reset the timer and start again. This technique has shown to be effective to improve your concentration. Switch tasks. While we may want to concentrate on a particular task, sometimes we get stuck and our brain needs something fresh to focus on.

Try switching to other tasks or something you love to do. Switching tasks can help you stay alert and productive for a longer period. Learning how to improve focus and concentration is not something you can achieve overnight.

Professional athletes like golfers, sprinters, gymnasts take plenty of time to practice and usually have a coach so that they can concentrate and get the right move at the right moment to achieve excellence. The first step to strengthen your concentration is to recognize how it is affecting your life.

If you are struggling to meet commitments, constantly sidetracked by the unimportant, or not moving toward your aspirations, it is time to get help with concentration so that you can focus on what matters most to you.

Learning how to concentrate at work is essential for succeeding in your career and life. By improving your concentration, you will find that you can accomplish more of what you value and feel better doing it.

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BetterUp Blog The latest insights and ideas for building a high-performing workplace. BetterUp Briefing The online magazine that helps you understand tomorrow's workforce trends, today. BetterUp Labs Innovative research featured in peer-reviewed journals, press, and more. About About Us We're on a mission to help everyone live with clarity, purpose, and passion.

Blog Productivity. By Sam Chia. Check out hundreds of free printable coloring pages here. Take time to laugh. Hang out with a funny friend, watch a comedy or check out cute videos online. Laughter helps reduce anxiety. Go off the grid.

Leave your smart phone at home for a day and disconnect from constant emails, alerts, and other interruptions. Spend time doing something fun with someone face-to-face. Dance around while you do your housework. Not only will you get chores done, but dancing reduces levels of cortisol the stress hormone , and increases endorphins the body's "feel-good" chemicals.

Go ahead and yawn. Studies suggest that yawning helps cool the brain and improves alertness and mental efficiency. Relax in a warm bath once a week. Try adding Epsom salts to soothe aches and pains and help boost magnesium levels, which can be depleted by stress.

Has something been bothering you? Let it all out…on paper. Writing about upsetting experiences can reduce symptoms of depression.

Spend some time with a furry friend. Time with animals lowers the stress hormone - cortisol, and boosts oxytocin - which stimulates feelings of happiness. And when you bring what is within out into the world, miracles happen. Practice mindfulness by staying "in the present. Be a tourist in your own town.

Often times people only explore attractions on trips, but you may be surprised what cool things are in your own backyard.

Track gratitude Strategies for mental alertness achievement with a journal. Include 3 things you were grateful for and 3 Strateiges you Natural oral medication for diabetes alertneas to accomplish each day. Start your day with a cup of co­ffee. Coff­ee consumption is linked to lower rates of depression. Set up a getaway. It could be camping with friends or a trip to the tropics.