It can be challenging to stay focused in the colder autumn months when you just want to curl up in bed and sleep until noon. However, life continues to go on, unfortunately, you have to continue working, studying, and all the other activities you do throughout your day.
In order to do that, you should look for effective ways to stay focused. While finding a mental health specialist might turn out to be necessary in the more severe cases, you can increase your attention span with a few lifestyle changes more often than not.
Here, is a list of tips for staying focused, such as taking dietary supplements, exercising, getting enough sleep, changing your diet, walking to work, and taking breaks.
There are quite a few dietary supplements out there that can help you focus. Here are the most efficient ones out of the bunch:
This supplement has been shown to improve brain function and well-being, as well as working memory, meaning that it can help you concentrate on your daily tasks better. It has been shown to improve blood flow, which may help you with staying focused, too. The dosage depends on the brand of the supplement, but 40 mg per day is a great starting point.
Cannabidiol is a cannabinoid that is found in cannabis plants. It is not psychoactive, meaning that it will not get you high. However, it does have antioxidant properties that can help with the symptoms of depression. Moreover, it is helpful with cognitive function and focus.
You can start using CBD with a smaller dosage and increase it gradually while observing the changes in your mental and physical well-being. However, make sure to choose high-quality CBD-based products such asfrom reputable manufacturers to achieve the desired results – for example, you can check tinctures and softgels.
It is a choline compound with a structure similar to the neurotransmitter called acetylcholine. It helps with improving memory and focus. The recommended dosage is around 400 to 600 mg per day, and you should take it around thirty minutes before you start working. However, the proper dosage should be determined depending on your current health status and considering possible health conditions, so make sure to consult your doctor first.
It is no secret that being active is great for the body, mind, and soul. When you exercise, your brain releases endorphins, which are chemicals that make you feel happier. If you get your heart pumping on a regular basis, it will help improve your focus, concentration, and productivity.
Many people tend to underestimate the importance of sleep, but it is one of the most important things you can do for your health and well-being, particularly when it comes to concentration and focus.
Ideally, you should get seven to nine hours of quality sleep per night. If you want to function properly during the day, you need to get that much sleep every night. Losing as little as one hour of sleep can have a negative effect on your mental performance. For instance, it can cause problems with memory and awareness.
Change Your Diet
You might not realize this, but your diet can play a significant role in how you concentrate. If you want to boost your mental performance and improve your focus, there are a few things that you should change about your diet:
Berries are packed with antioxidants, which can help protect brain cells from damage caused by free radicals. That makes berries highly beneficial to people who want to stay mentally sharp as they age. On top of that, they are rich in flavonoids, which have been shown to improve memory and cognition, as well as reduce the risk of developing neurodegenerative diseases. Because of that, you should eat berries every day.
If you want to improve your memory, adding more healthy fats to your diet is a great idea. In fact, eating a Mediterranean diet high in healthy fats may be one of the best things you can do for your brain. This diet emphasizes eating plenty of nuts, olive oil, fish, fruits, vegetables, legumes, butter, yogurt, and cheese.
You likely spend a lot of time commuting from one place to another every single day, and you might as well make the most of it and use this time as an opportunity to get moving. It will send blood rushing through your body and increase the oxygen supply to your heart and brain, helping you stay alert and focused during the rest of the day.
One of the most effective ways to improve your focus and concentration is by taking breaks. However, not every break is a great break. If you just sit down for five minutes and do nothing, you will not get much out of it. On the other hand, if you do something to stimulate your mind, you will boost your brain and productivity!
How should you take productive breaks, though? Here are a few ideas:
- take a walk outside,
- grab a glass of water,
- stretch and meditate,
- listen to music,
- snack on something healthy.
It is easy to lose focus and concentration during the autumn season, but with the right tools and techniques, you should be able to stay concentrated and productive throughout the day. You can do this by taking dietary supplements, exercising, getting enough sleep, changing your diet, walking to work, and taking breaks, among other things.
Habits are hard to create, which means that incorporating the things mentioned in this article into your daily routine might take a while. If you do not see the desired results immediately, stay persistent and keep working on it until you achieve your goal of increased mental performance!