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When you approach the day menatl a well-thought-out memkry, you Carity yourself up for smoother transitions between tasks. You might clarty it helpful Imrpove sit down the night mejtal and make yourself a list of all the things you would like to accomplish the next day.
With that list, consider circling priority items or putting them as the first items on the to-do list. These organization techniques can make it easier to focus on what you need to get done and can also help you remember everything you need to do since you just wrote it down for yourself!
Even a little bit of planning can go a long way to provide relief from mental fogginess. Your individual wellness is of utmost value and plays a huge role in every aspect of your life — from your relationships to your mood to your career to your sleep patterns.
Self-care should not be a luxury or something you add to your routine only if you have time at the end of your busy day. Rather, self-care should be a familiar part of your day and a practice you engage in to meet your most basic needs!
When you make sure that you take time for self-care every day, you prioritize your wellness and, in turn, help promote your mental clarity. Whether it's journaling, reading, listening to music, painting, or seeing your friends, there are so many different options that count as self-care, and that will help your brain to relax and gain more clarity.
A well-balanced diet plays a huge role in your mental state and your mental well-being. If you do not eat healthily, both your physical and mental energy levels can drop. Your brain does not receive the proper fuel to sustain cognitive functioning, and you can experience side effects such as mental fog.
Pay attention to what you eat and when you eat — if you notice you tend to eat lots of refined carbs and sugars, or that there are often extremely long gaps in between your meals, it may be time to give your eating habits an upgrade. Aim for three well-balanced meals every day, with a small snack between each meal.
Maintaining a diet rich in fruits and vegetables, whole grains, lean proteins, nuts, and seeds can help you stay on top of your intake of crucial vitamins and minerals. Alongside your wellness routine for self-caresupplementing a well-balanced diet with gummy vitamins for focus can help support overall mental clarity.
It contains powerful nootropic ingredients, including clinically-tested Cognizin® Citicoline and vitamin B12 to support your overall brain health and help you think more clearly. Just two Lemme Focus gummies each day can help you power through your daily tasks. A productive morning routine can help you intentionally start your day with focus and clarity.
A set group of tasks or practices you engage in every morning to feel productive can help jumpstart your cognition for a clear mind. Consider adding calming practices such as journaling, stretching, meditating, or walking every morning, as well as writing down your morning routine to ensure sustainability in your cognitive function.
No one can operate at total capacity all day, and it is unrealistic to think that you can — or to expect yourself to do so. Taking breaks during the day is very important in order to give your brain a rest and improve your state of mind.
Allow yourself some quiet time to "turn off" your thoughts and relax your mind for a little while. Mental breaks help you to cognitively recharge, which can, in turn, help provide relief from brain fog symptoms such as confusion, trouble concentrating or retaining information, and mental fatigue.
Brain fog can be a frustrating mental state — the trouble with focus, recall, and memory that often accompanies brain fog can impact your daily activities and overall state of life. Most of the time, brain fog has identifiable causes that trace back to your lifestyle habits or routines.
A lack of sleepphysical inactivity, stress, an unhealthy diet, and a disorganized daily schedule are all factors that can cause, or contribute to, brain fog — but are, fortunately, also factors that you can easily address at home to reduce brain fog and regain your mental clarity.
If you struggle with brain fogtry altering your lifestyle habits to incorporate more exercise, more sleep, and a healthier diet. Additionally, consider switching up your daily routine to include more self-care practices, planned tasks and organized to-do listsand structured breaks to rest your mind.
If you still struggle with brain fog despite making healthy changes to your lifestyle habits, then it may be time to seek extra support from your healthcare professional. Just know that there are plenty of ways to relieve your fogginess and get back on the path to mental clarity!
Check out our blog for more info on how to support your wellness, from gut health to stress management to nutrients and more! Caught in the thickness of brain fog : exploring the cognitive symptoms of Chronic Fatigue Syndrome Integrative Physiology.
Brain Fog : A Bit of Clarity Regarding Etiology, Prognosis, and Treatment Journal of Psychosocial Nursing and Mental Health Services. Matcha is a green tea powder that can offer unique wellness benefits.
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lemme toss these in Add to Bag. What Is Brain Fog? How Can I Support Mental Clarity? Get Some Exercise Physical activity carries many benefits that can bolster your brain health and provide relief from brain fog.
Support Your Sleep Sleep is a very valuable time for your brain to rest and recharge. Manage Stress It is natural to experience periods of short-term stress in your life — maybe you are nervous about a presentation at work, a first date you're about to go on, or a big change to your normal routine.
Plan Your Day and Prioritize Tasks When you approach the day with a well-thought-out plan, you set yourself up for smoother transitions between tasks.
Take Time for Self-Care Your individual wellness is of utmost value and plays a huge role in every aspect of your life — from your relationships to your mood to your career to your sleep patterns.
Maintain a Balanced Diet A well-balanced diet plays a huge role in your mental state and your mental well-being. Try Gummy Vitamins Alongside your wellness routine for self-caresupplementing a well-balanced diet with gummy vitamins for focus can help support overall mental clarity.
Create a Productive Morning Routine A productive morning routine can help you intentionally start your day with focus and clarity.
Take Breaks During the Day No one can operate at total capacity all day, and it is unrealistic to think that you can — or to expect yourself to do so. The Bottom Line Brain fog can be a frustrating mental state — the trouble with focus, recall, and memory that often accompanies brain fog can impact your daily activities and overall state of life.
similar reads. Does Matcha Have Caffeine? Read more. Prebiotics vs. What Are Prebiotics? Why Everyone Should Take Them Prebiotics can support a well-balanced gut microbiome, which can in turn offer many health benefits.
Gut Health and the Immune System: Healthy Living Starts in the Gut Your gut health can impact your immune system.
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: Improve mental clarity and memory| Memory loss: 7 tips to improve your memory - Mayo Clinic | VSA refers to your ability to concentrate on a specific task while ignoring distractions. Breaks can help boost these functions and more. Studies specifically designed to explore benefits of video games could help support these findings. Read more. Sam Chia BetterUp Fellow Coach, PCC, MBA, FCCA, FCA. |
| Watch Next | Create a Productive Morning Routine A productive morning routine can help you intentionally start your day with focus and clarity. Dance is a form of exercise that may also engage areas of the brain involved in rhythm and balance. Take the assessment and get matched with a therapist in as little as 48 hours. How Plants Can Optimize Athletic Performance Nutrition Rich Roll. Reducing your risk of dementia. |
| 7 Tips to Beat Brain Fog and Enhance Mental Clarity | Personal Growth. Eating breakfast can help by boosting your focus first thing in the morning. The Bottom Line There are many ways you can work towards mental clarity. Consuming a balanced diet with essential nutrients like omega-3 fatty acids can help enhance brain function. Not only that, but walking helps to: Get the blood flowing Release endorphins Reduce stress levels and improve mood So next time you're feeling mentally foggy, try putting on your shoes and stepping outside for a little reset. |
Improve mental clarity and memory -
By slowing down and being conscious of your body, environment, and actions, you can manage your energy more effectively. Having a good work-life balance means having time for both work and play.
If you spend too much time at the office, you could deplete your energy levels and trigger an onset of burnout. Similarly, if you only focus on relaxing and having fun, very few tasks would get done. Finding a healthy balance between work and life is the key to knowing how to improve mental clarity.
Self-care practices are an extremely important aspect of life. Finding the tools, activities, spaces, and people that make you feel safe and supported will allow you to control stress levels and stay productive. Taking some time out of your week to do something purely because it brings you pleasure is really good for your mental health.
Plus, it will keep your mindset flexible and strong. Regularly moving your body is a fundamentally important aspect of good health — both mentally and physically.
You can keep your mind active by sweating out toxins and stimulating the circulatory system. 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.
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About Us We're on a mission to help everyone live with clarity, purpose, and passion. Careers Join us and create impactful change. Leadership Team Meet the leadership that's passionate about empowering your workforce. EN - US EN - US English US Deutsch English GB Français. 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.
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. Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells.
Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging. Drink wine or grape juice in moderation. Keeping your alcohol consumption in check is key, since alcohol kills brain cells. But in moderation around 1 glass a day for women; 2 for men , alcohol may actually improve memory and cognition.
Red wine appears to be the best option, as it is rich in resveratrol, a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimer's disease. Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts.
Do you feel that your memory has taken an unexplainable dip? If so, there may be a health or lifestyle problem to blame. It's not just dementia or Alzheimer's disease that causes memory loss. There are many diseases, mental health disorders, and medications that can interfere with memory:.
Heart disease and its risk factors. Cardiovascular disease and its risk factors, including high cholesterol and high blood pressure, have been linked to mild cognitive impairment. Studies show that people with diabetes experience far greater cognitive decline than those who don't suffer from the disease.
Hormone imbalance. Women going through menopause often experience memory problems when their estrogen dips. In men, low testosterone can cause issues. Thyroid imbalances can also cause forgetfulness, sluggish thinking, or confusion. Many prescription and over-the-counter medications can get in the way of memory and clear thinking.
Common culprits include cold and allergy medications, sleep aids, and antidepressants. Talk to your doctor or pharmacist about possible side effects. Emotional difficulties can take just as heavy a toll on the brain as physical problems. In fact, mental sluggishness, difficulty concentrating, and forgetfulness are common symptoms of depression.
The memory issues can be particularly bad in older people who are depressed-so much so that it is sometimes mistaken for dementia. The good news is that when the depression is treated , memory should return to normal. Pay attention. You can't remember something if you never learned it, and you can't learn something—that is, encode it into your brain—if you don't pay enough attention to it.
It takes about eight seconds of intense focus to process a piece of information into your memory. If you're easily distracted, pick a quiet place where you won't be interrupted. Involve as many senses as possible. Try to relate information to colors, textures, smells, and tastes.
The physical act of rewriting information can help imprint it onto your brain. Even if you're a visual learner, read out loud what you want to remember.
If you can recite it rhythmically, even better. Relate information to what you already know. Connect new data to information you already remember, whether it's new material that builds on previous knowledge, or something as simple as an address of someone who lives on a street where you already know someone.
For more complex material, focus on understanding basic ideas rather than memorizing isolated details. Practice explaining the ideas to someone else in your own words. Rehearse information you've already learned. Review what you've learned the same day you learn it, and at intervals thereafter.
Use mnemonic devices to make memorization easier. Nutrition tips to boost energy levels and increase resistance to illness. Tips to help you increase intimacy and enjoyment as you get older. Tips for overcoming insomnia and other age-related sleep problems.
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About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. How to boost brain power at any age. Copy Link Link copied! Download PDF. By Melinda Smith, M.
and Lawrence Robinson. How to boost brain power at any age Tip 1: Give your brain a workout Tip 2: Don't skip the physical exercise Tip 3: Get your Zs Tip 4: Make time for friends Tip 5: Keep stress in check Tip 6: Have a laugh Tip 7: Eat a brain-boosting diet Tip 8: Identify and treat health problems Tip 9: Take practical steps to support learning and memory.
How to boost brain power at any age A strong memory depends on the health and vitality of your brain. Tip 1: Give your brain a workout By the time you've reached adulthood, your brain has developed millions of neural pathways that help you process and recall information quickly, solve familiar problems, and execute habitual tasks with a minimum of mental effort.
Four key elements of a good brain-boosting activity It teaches you something new. No matter how intellectually demanding the activity, if it's something you're already good at, it's not a good brain exercise. The activity needs to be something that's unfamiliar and out of your comfort zone.
To strengthen the brain, you need to keep learning and developing new skills. It's challenging.
Regular physical activity is good for your heart, Improve mental clarity and memory, and bones. Mentl activity can help aand think, dlarity, problem-solve, Performance meals for runners enjoy an emotional balance. It can improve memory and reduce anxiety or depression. Regular physical activity can also reduce your risk of cognitive decline, including dementia. One study found that cognitive decline is almost twice as common among adults who are inactive compared to those who are active.
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