Natural ways to increase focus
While mental exercise is important for brain health, that doesn’t mean you never need to break a sweat. Physical exercise helps your brain stay sharp. It increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. Exercise also enhances the effects of helpful brain chemicals and reduces stress hormones. Perhaps most importantly, exercise plays an important role in neuroplasticity by boosting growth factors and stimulating new neuronal connections.
Brain-boosting exercise tips
- Aerobic exercise is particularly good for the brain, so choose activities that keep your blood pumping. In general, anything that is good for your heart is great for your brain.
- Does it take you long time to clear out the sleep fog when you wake up? If so, you may find that exercising in the morning before you start your day makes a big difference. In addition to clearing out the cobwebs, it also primes you for learning throughout the day.
- Physical activities that require hand-eye coordination or complex motor skills are particularly beneficial for brain building.
- Exercise breaks can help you get past mental fatigue and afternoon slumps. Even a short walk or a few jumping jacks can be enough to reboot your brain.
If you are experiencing traumatic stress or find yourself stuck in repetitive, unhealthy behavior...
...Try exercising the muscles connected to fight-or-flight with attention. Exercises that use both your arms and legs—and are done in a focused way with mindful awareness of your physical and emotional experience—are especially good at reducing traumatic stress. Exercises like walking, running, swimming, or rock-climbing, activate your senses and make you more aware of yourself and others when they are done with focused attention.
Tip 3: Get your Zs
There is a big difference between the amount of sleep you can get by on and the amount you need to function at your best. The truth is that over 95% of adults need between 7.5 to 9 hours of sleep every night in order to avoid sleep deprivation. Even skimping on a few hours makes a difference! Memory, creativity, problem-solving abilities, and critical thinking skills are all compromised.
Get on a regular sleep schedule. Go to bed at the same time every night and get up at the same time each morning. Try not to break your routine, even on weekends and holidays.
Avoid all screens for at least an hour before bed. The blue light emitted by TVs, tablets, phones, and computers trigger wakefulness and suppress hormones such as melatonin that make you sleepy.
Cut back on caffeine. Caffeine affects people differently. Some people are highly sensitive, and even morning coffee may interfere with sleep at night. Try reducing your intake or cutting it out entirely if you suspect it’s keeping you up.