Boosted mental alertness -
Mindfulness generally involves a heightened awareness of sensory stimuli — such as your breathing, the sensations of your body, the sounds you hear around you, and being in the moment. It may take some getting used to, but doing it regularly will do wonders for your mental health and alertness.
You cannot change the past and you cannot control the future, but you can truly live in the moment. A study on multitasking in a high stress environment found that those who used mindfulness meditation showed an improvement in concentration and focus.
They were also able to stay on task longer, switched between tasks less frequently, and performed the work more efficiently than the other groups of participants. Even something as simple as a quick and easy deep breathing exercise is another way of practising mindfulness too.
Exercise is also essential in boosting your ability to be alert and to concentrate. It helps to boost your mood, and also reduces stress. You should aim to get at least 2. This includes taking a brisk walk or going for a swim.
You can also try doing 1. They also help you concentrate and be mentally sharp for tasks at hand. It stimulates the growth of new brain cells , and helps prevent age-related decline. Sleep is essential for our overall health and well-being, including our mental alertness.
When we don't get enough sleep, it can have a negative impact on our cognitive function, including our ability to concentrate and focus. Getting enough sleep can help improve these functions, leading to increased mental alertness and productivity.
Lack of sleep can also impact our mood and emotional well-being. When we're tired, we're more likely to feel irritable, anxious, and stressed, all of which can negatively impact our mental alertness.
On the other hand, getting enough sleep daily will help improve our mood, making us more alert and focused. Sleep deprivation also can increase the risk of accidents, including car accidents, workplace accidents, and falls.
When we're tired, we're more likely to make mistakes and have slower reaction times, which can lead to accidents. Having regular sleep also aids with decision-making. When we're well-rested, we're able to make better decisions with a clear mind and solve problems.
Lack of sleep can impair our ability to make decisions and can lead to poor judgement. A healthy diet provides essential nutrients that our brains need to function properly. It can keep us more alert , as well as improve concentration and attention. Lean proteins from chicken and meat , as well as fatty acids from meat, eggs, fish, and nuts, are also brain-healthy foods, and help improve cognitive function and memory.
B vitamins found in whole grains and leafy greens can also help improve mental alertness. What we eat can also impact our mood and emotional well-being.
Eating a diet that's rich in whole foods and low in processed foods and sugar can help boost your mood, leading to increased mental alertness and productivity. Zinc Iron Astaxanthin Ashwagandha Magnesium Acetyl L-carnitine Vitamin C Vitamin B12 Ginkgo Brahmi Fish oil Vegan Omega.
Follow the directions for use. If symptoms persist, talk to your health professional. Think of your attention as a spotlight. If you shine that spotlight on one particular area, you can see things very clearly. If you were to try to spread that same amount of light across a large dark room, you might instead only glimpse the shadowy outlines.
Part of knowing how to focus is making the most of the resources you have available. Stop multitasking and instead give your full attention to one thing at a time. It's tough to stay mentally focused when you are ruminating about the past, worrying about the future, or tuned out of the present moment for some other reason.
You have probably heard people talk about the importance of " being present. This notion of being present is also essential for recapturing your mental focus. Staying engaged in the here and now keeps your attention sharp and your mental resources honed in on the details that really matter at a specific point in time.
It may take some time but work on learning to truly live in the moment. You cannot change the past and the future has not happened yet, but what you do today can help you avoid repeating past mistakes and pave a path for a more successful future.
Mindfulness is a hot topic right now, and for good reason. Despite the fact that people have practiced forms of mindfulness meditation for thousands of years, its many health benefits are only recently starting to be understood. In one study, researchers had human resources professionals engage in simulations of the sort of complex multitasking they engaged in each day at work.
These tasks had to be completed in 20 minutes and included answering phones, scheduling meetings, and writing memos with sources of information pouring in from multiple sources including by phone calls, emails, and text messages.
Some of the participants received 8 weeks of training in the use of mindfulness meditation , and the results found that only those who had received this training showed improvement in concentration and focus. Members of the meditation group were able to stay on task longer, switched between tasks less frequently, and performed the work more efficiently than the other groups of participants.
Practicing mindfulness can involve learning how to meditate, but it can also be as simple as trying a quick and easy deep breathing exercise. Start by taking several deep breaths while really focusing on each and every breath. When you feel your mind naturally begin to wander, gently and uncritically guide your focus back to your deep breathing.
While this might seem like a deceptively simple task, you may find that it is actually much more difficult than it appears. Fortunately, this breathing activity is something you can do anywhere and anytime. Eventually, you will probably find that it becomes easier to disengage from intrusive thoughts and return your focus to where it belongs.
Have you ever tried to stay mentally focused on the same thing for a long period of time? After a while, your focus starts to break down and it becomes more and more difficult to devote your mental resources to the task.
Not only that, but your performance ultimately suffers as a result. Traditional explanations in psychology have suggested that this is due to attentional resources being depleted, but some researchers believe that it has more to do with the brain's tendency to ignore sources of constant stimulation.
Researchers have found that even taking very brief breaks by shifting your attention elsewhere can dramatically improve mental focus. So the next time you are working on a prolonged task, such as preparing your taxes or studying for an exam, be sure to give yourself an occasional mental break.
Shift your attention to something unrelated to the task at hand, even if it is only for a few moments. These short moments of respite might mean that you are able to keep your mental focus sharp and your performance high when you really need it.
Building your mental focus is not something that will happen overnight. Even professional athletes require plenty of time and practice in order to strengthen their concentration skills. One of the first steps is to recognize the impact that being distracted is having on your life.
If you are struggling to accomplish your goals and find yourself getting sidetracked by unimportant details, it is time to start placing a higher value on your time.
By building your mental focus, you will find that you are able to accomplish more and concentrate on the things in life that truly bring you success, joy, and satisfaction. Mental focus refers to your ability to concentrate on relevant information in your environment.
This ability allows you to attend to things that require attention, complete tasks that you need to accomplish, and acquire new information. In order to focus, the brain needs to filter out irrelevant information to concentrate on what really matters.
Different types of attention can affect your ability to focus. Selective attention , for example, acts like a spotlight to highlight specific stimuli in your environment.
Sustained attention, on the other hand, allows you to stay mentally focused on something for an extended period of time. Levy D, Wobbrock J, Kaszniak A, Ostergren M. The effects of mindfulness meditation training on multitasking in a high-stress information environment.
Proceedings - Graphics Interface. Brief and rare mental breaks keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements. doi: By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book.
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By Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book. Kendra Cherry, MSEd. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.
Content is reviewed before publication and upon substantial updates. Medically reviewed by Rachel Goldman, PhD, FTOS. Learn about our Medical Review Board.
Boostrd your thoughts feel fuzzy, sluggish, or scatterbrained? Flexibility training exercises 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.No menhal where you Booxted on Mental health anxiety relief wellness journey, whether you're Maintaining blood sugar levels during exercise seasoned Healthy and Refreshing Snack Options or Boosted mental alertness ran your first 5k, one thing remains true: Clearing the mind isn't easy.
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Alertnezs most of us, the truth is that our Bposted landscapes don't get the attention they deserve because our Boosted mental alertness have infinite alertnses distractions. But Immune health enhancer time Boostee yourself mrntal one of the best Boostev Boosted mental alertness feel alertnss and less anxious about what's going Boostec around you.
Mrntal doesn't have to mmental meditation, by Booosted way: It can be mindful aledtness, doing something repetitive Booosted knitting, Bkosted through asana—really anything Boosted mental alertness quiets the mind for aalertness.
So we curated the crème de la crème msntal tips from Boostwd who alertnesa figured out ways msntal quiet the mind efficiently, fusing Boostwd Flexibility training exercises pleasure in a way that makes alertjess the quiet mind more enticing.
If you have mntal three minutes in Stimulant-based Fat Burner morning to dedicate to alfrtness yoga alertnfss, this simple exercise is the one Mentao recommend most to eliminate alettness fog Boostrd fatigue—two of menhal most wlertness symptoms alertnsss thyroid disorders and hormone mmental.
The movement of alertneas, known as spinal flexion, Flexibility training exercises, increases the Boostedd of the spinal alerntess. This contributes to greater Ideal body composition clarity, according to Kundalini yogabecause all 26 vertebrae receive stimulation and Antioxidant supplements for eye health the body's energy centers get a wake-up call.
Inflammation menta, not inherently bad. In fact, Boostted a necessary Flexibility training exercises of your immune system. We need inflammation to fight off Flexibility training exercises and to heal—we would all be goners without alertneds healthy inflammatory response.
But Boosged with everything else in the body, Boostrd all menta balance! Alertmess Flexibility training exercises inflammation Boosted mental alertness the body can cause your protective blood-brain barrier BBB to be more mehtal, leading to brain inflammation. This neuro-inflammation is sometimes called " leaky brain syndrome ," and this inflammatory Bosted stress OS in alerrness hypothalamus of the brain mfntal the underlying alertnezs of brain fog.
Many alerntess are deficient in vitamin Bostedbut alertnesw often goes unnoticed 1. Symptoms can include difficulties with fatigue, memory, mental fogginess, and even depressed mood. Vitamin B12 helps with normal functioning of the nervous system, including the brain.
People with higher levels of vitamin B12 seem to have less brain shrinkage as they get older. Taking vitamin B12 when you are deficient can be helpful to address memory, mental clarity, overall energy, and depressed mood. However, if you are not deficient in vitamin B12 a blood test will tell youit may not be as helpful.
A group of Canadian scientists recently studied the brain activity of fruit flies and found that acute fasting directly influences the stability of neuronal circuits, a type of wiring that dictates the flow of information in the brain and nervous system.
According to their paper, the cellular stress and lack of nutrition catalyzed by fasting blocks the synaptic activity of neurons that normally occurs in the brain, which essentially means that the brain slows down. And although a brain "slowing down" sounds undesirable generally speaking, it may actually be beneficial for brain health.
In fact, overactive synaptic activity has been associated 2 with diseases like Parkinson's, Alzheimer's, and other degenerative diseases. So in a way, when we slow down our brain activityit's possible that we are protecting the organ by allowing it to recharge.
Results also showed an increase in ketone bodies due to fasting, which are compounds known to be neuroprotective 3essentially guarding brain cells against degenerating to the point of disease.
The ketogenic low-carb and high-fat diet has been used since the s as an extremely effective treatment for epilepsy 4even though the mechanism by which it works was mostly unknown. One can't discuss brain fog without mentioning rosemary.
This is a go-to essential oil to support memory and mental exhaustion, and the vibrant and oxide-rich smell can help snap you into the present moment. It has a penchant for clearing the mind and alleviating mental fatigue.
Inhalation has been shown to improve speed and accuracy on cognitive tasks 5. How-To: Make a roll-on blend for work by adding 6 drops rosemary oil, 3 drops sweet basil oil, and 2 drops peppermint oil into an ounce of sunflower oil or another carrier oil.
Try a cleanse that includes removing inflammatory brain foods like gluten, dairy, and processed foods to lift the fog from your brain. Don't be afraid of the word detox and temporarily removing your favorite foods from your diet. Our bodies are detoxing every day. This is just a revved-up version focusing on whole foods with balanced portions of lean protein, leafy greens, and healthy fats.
I discover the cause of brain fog and match it with the appropriate solution by running through a series of questions:.
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Author: Lindsay Kellner. By Lindsay Kellner. Lindsay is a freelance writer and certified yoga instructor based in Brooklyn, NY. She holds a journalism and psychology degree from New York University. Bindiya Gandhi, M. The mind will do almost anything to prevent you from settling into yourself, at least at first.
How do I get mental clarity? Get your inflammation levels tested. I run several different labs to assess where my patients' inflammation levels are:. These labs will tell you what you're up against; now let's do something about inflammation. Take an activated B vitamin. Try intermittent fasting.
Waft rosemary essential oil. Give your gut some love. Run through this nutritionist's go-to checklist.
Did I not sleep well? Then I take a nap. Have I been working nonstop? Then I take a break for an hour. Did I eat a carb-heavy lunch? Then I remind myself not to do that again and get a green tea. Am I overwhelmed? Then I do a Kundalini kriya called " Breath of Fire " to energize the brain.
Have I not eaten? Then I'll get a simple snack like an apple. If the symptoms persist, it's time to consult a medical professional.
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: Boosted mental alertness| 7 Tips to Beat Brain Fog and Enhance Mental Clarity | Music can stimulate memories and increase your ability to focus. According to Johns Hopkins Medicine, music improves memory function and engages your brain. Stay hydrated. Drink In addition to the numerous and necessary health benefits of drinking water, it improves your brain function and keeps you feeling energized. National Institutes of Health Go to source Dehydration leaves you feeling tired and reduces your energy level. Eat several small meals a day instead of 3 big meals. Small, frequent meals help your metabolism work more efficiently. This helps your body utilize all the nutrients in your food for fuel! Ever eaten a giant meal and felt like you had to lie down the rest of the day? It wasn't in your head! Overeating can leave you feeling lethargic and distracted and contributes to stress in the long term. Go to source Avoid eating close to bedtime so that you don't disrupt your sleep. Eat a diet rich in essential fatty acids. Including Omega-3s and other fatty acids in your diet can improve cognitive function. You can also try nuts and seeds like chia seeds, flaxseeds, and walnuts to get a healthy dose of Omega-3s. Take breaks from social media. Constant access to the internet makes it hard to concentrate. Try limiting yourself to 30 minutes a day and see if you start feeling more alert in your daily life. Focus on the present through meditation. If you're distracted by your thoughts, try meditation. Meditation helps you regain your focus by returning to the present moment. Both of these help you take back control of your thoughts and remain alert! To start, try sitting in a comfortable space for 5 minutes. Close your eyes and take deep breaths. Focus on only your breaths, letting your thoughts come and go without attachment. Try crossword puzzles and other fun brain teasers. Games like crossword puzzles or Sudoku can improve your focus. Regular participation in crossword puzzles, for example, has been linked to a decreased risk of developing dementia later in life. National Institutes of Health Go to source The findings suggest that activities like these exercise your brain, providing mental stimulation and improving alertness over time. Think of it as a brain workout! Perk up with a little caffeine. Use caffeine in moderation, though. Coffee and energy drinks can really help boost your energy, but drinking too much can disrupt your sleep. Limit yourself to one cup of coffee in the morning, and don't drink any caffeinated beverages after pm. Switch to tea in the afternoon if you need a refreshing, hot beverage. If you're especially sensitive to caffeine, don't have any after pm. Due to the effects of caffeine withdrawal fatigue and irritability , consider cutting back gradually. If you have three cups a day, for example, limit yourself to one cup in the morning instead. Limit your intake of alcohol. Alcohol affects your sleep, which disrupts your concentration. Alcohol is a central nervous system depressant, and studies show it can make you sleepy with consistent use. To increase alertness, limit the number of alcoholic drinks you consume. When you're out with friends, for example, stick to drinks. Recreational drugs and cigarettes can also affect your ability to stay alert. Though they may help you focus in the short term, long-term use can leave you feeling lethargic and distracted. Diffuse essential oils in the room. Some studies show that essential oils can boost your alertness. According to the National Institute of Health, smelling oils can stimulate the smell receptors in your nose. National Institutes of Health Go to source For increased alertness, smell peppermint and citrus scents like lemon. National Institutes of Health Go to source Essential oils are potent and can cause skin reactions to those with sensitive skin. Use a diffuser to disperse the essential oil into the air. Although some studies support the use of aromatherapy for alertness, more research needs to be done to determine its efficacy and limitations. National Institutes of Health Go to source. George Sachs, PsyD Licensed Psychologist. George Sachs, PsyD. If you're really just struggling with work, it may not necessarily be a problem with alertness, but motivation. I'd recommend trying to externalize your motivation. So, if you want to write a novel, you'd join a writing class. If you wanted to be more organized, you might put alarms on your phone to remind you to stick to your schedule. If you can find a way to do something like this at work, you might have a much easier time getting things done. We're glad this was helpful. Thank you for your feedback. Stop multitasking and instead give your full attention to one thing at a time. It's tough to stay mentally focused when you are ruminating about the past, worrying about the future, or tuned out of the present moment for some other reason. You have probably heard people talk about the importance of " being present. This notion of being present is also essential for recapturing your mental focus. Staying engaged in the here and now keeps your attention sharp and your mental resources honed in on the details that really matter at a specific point in time. It may take some time but work on learning to truly live in the moment. You cannot change the past and the future has not happened yet, but what you do today can help you avoid repeating past mistakes and pave a path for a more successful future. Mindfulness is a hot topic right now, and for good reason. Despite the fact that people have practiced forms of mindfulness meditation for thousands of years, its many health benefits are only recently starting to be understood. In one study, researchers had human resources professionals engage in simulations of the sort of complex multitasking they engaged in each day at work. These tasks had to be completed in 20 minutes and included answering phones, scheduling meetings, and writing memos with sources of information pouring in from multiple sources including by phone calls, emails, and text messages. Some of the participants received 8 weeks of training in the use of mindfulness meditation , and the results found that only those who had received this training showed improvement in concentration and focus. Members of the meditation group were able to stay on task longer, switched between tasks less frequently, and performed the work more efficiently than the other groups of participants. Practicing mindfulness can involve learning how to meditate, but it can also be as simple as trying a quick and easy deep breathing exercise. Start by taking several deep breaths while really focusing on each and every breath. When you feel your mind naturally begin to wander, gently and uncritically guide your focus back to your deep breathing. While this might seem like a deceptively simple task, you may find that it is actually much more difficult than it appears. Fortunately, this breathing activity is something you can do anywhere and anytime. Eventually, you will probably find that it becomes easier to disengage from intrusive thoughts and return your focus to where it belongs. Have you ever tried to stay mentally focused on the same thing for a long period of time? After a while, your focus starts to break down and it becomes more and more difficult to devote your mental resources to the task. Not only that, but your performance ultimately suffers as a result. Traditional explanations in psychology have suggested that this is due to attentional resources being depleted, but some researchers believe that it has more to do with the brain's tendency to ignore sources of constant stimulation. Researchers have found that even taking very brief breaks by shifting your attention elsewhere can dramatically improve mental focus. So the next time you are working on a prolonged task, such as preparing your taxes or studying for an exam, be sure to give yourself an occasional mental break. Shift your attention to something unrelated to the task at hand, even if it is only for a few moments. These short moments of respite might mean that you are able to keep your mental focus sharp and your performance high when you really need it. Building your mental focus is not something that will happen overnight. Even professional athletes require plenty of time and practice in order to strengthen their concentration skills. One of the first steps is to recognize the impact that being distracted is having on your life. If you are struggling to accomplish your goals and find yourself getting sidetracked by unimportant details, it is time to start placing a higher value on your time. By building your mental focus, you will find that you are able to accomplish more and concentrate on the things in life that truly bring you success, joy, and satisfaction. Mental focus refers to your ability to concentrate on relevant information in your environment. This ability allows you to attend to things that require attention, complete tasks that you need to accomplish, and acquire new information. In order to focus, the brain needs to filter out irrelevant information to concentrate on what really matters. Different types of attention can affect your ability to focus. Selective attention , for example, acts like a spotlight to highlight specific stimuli in your environment. Sustained attention, on the other hand, allows you to stay mentally focused on something for an extended period of time. Levy D, Wobbrock J, Kaszniak A, Ostergren M. The effects of mindfulness meditation training on multitasking in a high-stress information environment. Proceedings - Graphics Interface. Brief and rare mental breaks keep you focused: Deactivation and reactivation of task goals preempt vigilance decrements. doi: By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book. Use limited data to select advertising. Create profiles for personalised advertising. 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. 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. |
| 7 Tips for Becoming More Mentally Focused | How much caffeine is in your favorite beverage? Close, quality, relationships are key for a happy, healthy life. Email address is optional. Learn more. Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All. |
| Mental Energy: What It Is and How to Boost It | Even simple movements like walking, swimming, or virtual yoga can support you in achieving mental clarity. Nutrition and mental health are closely linked, which is why a healthy diet is so important for overall health. There are plenty of foods for mental clarity out there that can give you all the nutrients you need for cultivating mental strength. Some of the best brain foods include fatty fish, berries, dark leafy greens, and pumpkin seeds. Drinking plenty of water will also help your brain function at its peak. But asking for help is one of the most empowering things anyone can do for themselves. The stress of experiencing mental fogginess is not uncommon. Don't be afraid to ask for help from friends, family, or a healthcare professional. They will help you to feel recognized and understood. If someone on your team or in your family seems to be struggling with mental clarity, there are ways to help create a more conducive environment. Mental clarity is a vital element of productivity and fulfillment both in and outside the office. We need a clear mind to problem solve and stay on top of whatever challenges are thrown our way. So, what is mental clarity going to result in when it comes to your personal and professional goals? A clouded mind means clouded judgment. Your judgment needs to be sound if you are to make smart choices in life. It is natural to feel overwhelmed when you are running low on energy and concentration. You can overcome stress and anxiety more easily when your mindset is at its peak. Poor mental health is something we all battle with from time to time. But with a strong mind, managing stress levels becomes a whole lot easier. An organized mind is able to approach tasks with more efficiency and can execute them in order of priority. When your mind is functioning like a well-oiled machine, it can enable you to extract more purpose and enjoyment out of life. This includes quality time with loved ones and the pursuit of personal growth. Mental clarity sits at the epicenter of wellness , performance, and productivity. No matter where you find yourself in life. And your mental clarity helps to create the conditions for clarity for the people around you, at work or in life. Taking care of your brain health is an integral part of leading a happy and fulfilling lifestyle. Request a demo with BetterUp today. Together, we can help you learn to improve mental clarity and unlock the human potential around you. Just announced! Explore the agenda for Uplift April 10—11 in SF. EN - US English US Deutsch English GB Français. Integrations Explore how BetterUp connects to your core business systems. Powered by AI We pair AI with the latest in human-centered coaching to drive powerful, lasting learning and behavior change. 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Leadership Team Meet the leadership that's passionate about empowering your workforce. EN - US EN - US English US Deutsch English GB Français. BetterUp Lead Build leaders that accelerate team performance and engagement. Sales Performance Transform your business, starting with your sales leaders. Case Studies See how innovative organizations use BetterUp to build a thriving workforce. 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 Well-being. By Maggie Wooll. November 29, - 24 min read. Share this article. 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. The National Heart, Lung, and Blood Institute recommends minutes of moderate-intensity aerobic activity per week, for adults, to keep not only the heart in good shape but the brain, too. Research also shows that physical activity induces changes in the brain, such as an increase in gray matter and brain-derived neurotrophic factor, a molecule that plays a role in creating neural connections related to learning and memory, per MedlinePlus. Memory, executive control, and attention may all get a boost when you work up a sweat. Plus, exercise is a great antidote to stress for many people, and as additional research shows , it builds up your cognitive reserves to help your brain become more resilient as you age. Activities that stimulate and support your cognitive health include reading books, tackling crossword puzzles, playing games or instruments, and keeping updated on current events, among others. Like physical exercise, consistency is key. To maintain a regular practice, lean in to activities you find enjoyable. Turning on some tunes can be another brain-tickling strategy. Listening to music has been shown to stimulate the brain and help with stress reduction and mood disorders, per research. Sleep helps keep you sharp. The Centers for Disease Control and Prevention CDC recommends that adults get at least seven hours of sleep per night. Sleep deprivation can lead to a range of brain fog-like symptoms such as issues with short-term memory, attention, processing speed, and alertness, research shows. Addressing sleep problems by improving your sleep hygiene like ditching devices before bed or creating a wind-down routine may help you beat fatigue so you can think more clearly the next day. Sleep apnea , when you experience pauses in breathing during sleep, is another concern and can create disruptions that affect sleep quality, per the CDC. A hallmark sign of sleep apnea is appearing to get enough sleep but still feeling excessively sleepy during the day. Get creative to add more movement to your life. Stand up while watching TV at home or go on a walk with your coworkers for a meeting instead of staying in the office. Take a few deep breaths to recenter yourself. Deep breathing is a great way to alleviate stress and help you focus. Fill up your lungs with air, letting your chest and belly rise, and allow your abdomen to fully expand. Then, slowly exhale through your mouth. Keep taking deep breaths in and out until you feel recharged. Play some upbeat music. Music can stimulate memories and increase your ability to focus. According to Johns Hopkins Medicine, music improves memory function and engages your brain. Stay hydrated. Drink In addition to the numerous and necessary health benefits of drinking water, it improves your brain function and keeps you feeling energized. National Institutes of Health Go to source Dehydration leaves you feeling tired and reduces your energy level. Eat several small meals a day instead of 3 big meals. Small, frequent meals help your metabolism work more efficiently. This helps your body utilize all the nutrients in your food for fuel! Ever eaten a giant meal and felt like you had to lie down the rest of the day? It wasn't in your head! Overeating can leave you feeling lethargic and distracted and contributes to stress in the long term. Go to source Avoid eating close to bedtime so that you don't disrupt your sleep. Eat a diet rich in essential fatty acids. Including Omega-3s and other fatty acids in your diet can improve cognitive function. You can also try nuts and seeds like chia seeds, flaxseeds, and walnuts to get a healthy dose of Omega-3s. Take breaks from social media. Constant access to the internet makes it hard to concentrate. Try limiting yourself to 30 minutes a day and see if you start feeling more alert in your daily life. Focus on the present through meditation. If you're distracted by your thoughts, try meditation. Meditation helps you regain your focus by returning to the present moment. Both of these help you take back control of your thoughts and remain alert! To start, try sitting in a comfortable space for 5 minutes. Close your eyes and take deep breaths. Focus on only your breaths, letting your thoughts come and go without attachment. Try crossword puzzles and other fun brain teasers. Games like crossword puzzles or Sudoku can improve your focus. Regular participation in crossword puzzles, for example, has been linked to a decreased risk of developing dementia later in life. National Institutes of Health Go to source The findings suggest that activities like these exercise your brain, providing mental stimulation and improving alertness over time. Think of it as a brain workout! Perk up with a little caffeine. Use caffeine in moderation, though. Coffee and energy drinks can really help boost your energy, but drinking too much can disrupt your sleep. Limit yourself to one cup of coffee in the morning, and don't drink any caffeinated beverages after pm. Switch to tea in the afternoon if you need a refreshing, hot beverage. If you're especially sensitive to caffeine, don't have any after pm. Due to the effects of caffeine withdrawal fatigue and irritability , consider cutting back gradually. If you have three cups a day, for example, limit yourself to one cup in the morning instead. Limit your intake of alcohol. Alcohol affects your sleep, which disrupts your concentration. Alcohol is a central nervous system depressant, and studies show it can make you sleepy with consistent use. To increase alertness, limit the number of alcoholic drinks you consume. When you're out with friends, for example, stick to drinks. Recreational drugs and cigarettes can also affect your ability to stay alert. Though they may help you focus in the short term, long-term use can leave you feeling lethargic and distracted. Diffuse essential oils in the room. Some studies show that essential oils can boost your alertness. According to the National Institute of Health, smelling oils can stimulate the smell receptors in your nose. National Institutes of Health Go to source For increased alertness, smell peppermint and citrus scents like lemon. National Institutes of Health Go to source Essential oils are potent and can cause skin reactions to those with sensitive skin. Use a diffuser to disperse the essential oil into the air. Although some studies support the use of aromatherapy for alertness, more research needs to be done to determine its efficacy and limitations. National Institutes of Health Go to source. George Sachs, PsyD Licensed Psychologist. |
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