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3 ways to get rid of brain fog and increase mental clarity Enhancse Heart health products find it claritt to focus or concentrate at work? Citrus fruit benefits you constantly misplacing clariy, forgetting important details, or feeling mengal your mind is clouded? Many Enhancew struggle with brain Enhances mental clarity, which can severely impact their mood, productivity, and overall quality of life. The good news is there are practical, science-backed habits you can build into your daily routine to sharpen your mind and beat brain fog for good. This post will cover six powerful habits to reduce brain fog and boost mental clarity. Brain fog is more than just the occasional slip-up.Several techniques menatl help you Ebhances your cclarity, some with more Enhancse support than others. But different methods work for different people, Enhnaces it may help to try a range of clarify. Both attention span and concentration can Nutritional analysis software for cllarity number of reasons.
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Studies specifically designed cllarity explore benefits Enbances video games could help support these findings. When does video game use become an addiction? Sleep deprivation can easily disrupt concentration, not to mention other cognitive functions, such as memory and attention.
Occasional sleep deprivation may not cause too many problems for you. Being too tired can even slow down your reflexes and affect your ability to drive or do other daily tasks.
A demanding schedule, health issues, and other factors sometimes make it difficult to get enough sleep. What are some healthy sleep habits? Increased concentration is among the many benefits of regular exercise. Exercise benefits everyone.
A study looking at fifth-graders found evidence to suggest daily physical activity could help improve both concentration and attention after just 4 weeks.
Other research looking at older adults suggests a year of moderate aerobic physical activity can help stop or even reverse memory loss that occurs with brain atrophy related to age.
Experts recommend aerobic exercise, but doing what you can is better memtal doing nothing at all. Depending on your personal fitness and weight goals, you may want to exercise more or less.
Ask yourself:. If you can, try getting exercise right before you really need to focus or when taking a mental break.
How can exercise benefit your mental health? If you want to boost your concentration naturally, try to get outside every day, even for a short while.
You might take a short walk through a park. Sitting in your garden or backyard can also help. Any natural environment has benefits. According to the American Psychological Association APAspending time in nature can have a positive impact on both physical and mental health. Research from found evidence to suggest including plants in office spaces helped increase concentration and productivity, as well as workplace satisfaction and air quality.
Try adding a plant or two to your workspace or home for a range of positive benefits. Children benefit from natural environments, too. Research published in followed over 1, children from birth to age 7. The study hoped to determine how lifelong exposure to trees and greenery at home or in the neighborhood might affect attention in children.
The study suggests that natural environments could benefit brain development and may improve attention in children. For children with ADHD, research suggests spending time in nature can:. What are some more natural remedies for ADHD?
Meditation and mindfulness practices can offer multiple benefits. Improved concentration is only one of these.
A review of 23 studies found evidence to suggest mindfulness training that emphasizes attention focus could help increase attention and focus.
Mindfulness can also improve memory and other cognitive abilities. Yogadeep breathing, and many other activities can help you meditate. What are some other benefits of meditation? How can taking a break from work or homework increase your concentration?
This idea might seem counterintuitive, but experts say it really works. But your struggle to focus just makes you feel stressed and anxious about not completing your work in time.
Next time this happens, when you first feel your concentration drop, take a short mental break. Refresh yourself with a cool drink or nutritious snack, take a quick walk, or go outside and get some sun.
Breaks can help boost these functions and more. What are some signs of burnout? Turning on music while working or studying may help increase concentration, but this will depend on the individual.
What are some more benefits of music? The foods you eat can affect cognitive functions like concentration and memory. To boost concentration, avoid processed foods, too much sugar, and very greasy or fatty foods.
You can find more brain foods on this list. Staying hydrated can also have a positive impact on concentration. Even mild dehydration can make it harder to focus or remember information. Eating breakfast can help by boosting your focus first thing in the morning.
Oatmeal, plain yogurt with fruit, or whole-grain toast with eggs are all good breakfast choices. Which foods can help if you have depression? If you feel your concentration starting to drop, consider a cup of coffee or green tea. A study found evidence to suggest phytochemicals naturally found in matcha, a type of green tea, not only improve cognitive function but can help promote relaxation.
So matcha may be a good option if coffee makes you feel jittery or on edge. How does caffeine affect your body? Some supplements may help promote concentration and improve brain function. However, there is not enough research to confirm that these supplements are effective or safe for everyone.
Also, the Food and Drug Administration FDA does not regulate supplements. This means you cannot be sure of the precise ingredients or how supplements will interact with other drugs. Always check with a doctor before trying any supplements, especially if you have any health conditions or allergies.
Which supplements can help you focus better? Concentration workouts often help children who have trouble focusing. This mental workout involves fully devoting attention to an activity for a set period of time. After completing one of the activities, ask your child to write a short summary or sketch how they felt during the experience.
Young children can simply use words to describe their feelings. Talking about where they lost concentration and how they managed to refocus can help them develop these skills for use in daily tasks. Multitasking has become part of daily life.
It seems a good way to get a lot done, but some scientists have questioned this. Studies have suggested that we are not as good at multitasking as we like to think we are. For one thing, the brain is not designed to cope with doing two or more things at once.
: Enhances mental clarity| 8 Ways To Achieve Mental Clarity — Love Wellness | Which foods can help if you have depression? If you feel your concentration starting to drop, consider a cup of coffee or green tea. A study found evidence to suggest phytochemicals naturally found in matcha, a type of green tea, not only improve cognitive function but can help promote relaxation. So matcha may be a good option if coffee makes you feel jittery or on edge. How does caffeine affect your body? Some supplements may help promote concentration and improve brain function. However, there is not enough research to confirm that these supplements are effective or safe for everyone. Also, the Food and Drug Administration FDA does not regulate supplements. This means you cannot be sure of the precise ingredients or how supplements will interact with other drugs. Always check with a doctor before trying any supplements, especially if you have any health conditions or allergies. Which supplements can help you focus better? Concentration workouts often help children who have trouble focusing. This mental workout involves fully devoting attention to an activity for a set period of time. After completing one of the activities, ask your child to write a short summary or sketch how they felt during the experience. Young children can simply use words to describe their feelings. Talking about where they lost concentration and how they managed to refocus can help them develop these skills for use in daily tasks. Multitasking has become part of daily life. It seems a good way to get a lot done, but some scientists have questioned this. Studies have suggested that we are not as good at multitasking as we like to think we are. For one thing, the brain is not designed to cope with doing two or more things at once. What we are actually doing is switching from one task to another. If you have the chance to tackle one thing at a time, you might find you can concentrate better on each of them. Blocking off time for specific tasks can help you focus on one thing at a time and lower the risk of environmental distractions. Setting time limits can also help you channel your energy toward the task in hand because you know the time you can or need to spend on it is limited. Researchers looking for ways to help people overcome these challenges have suggested the following tips :. The Marinara Timer, for example, encourages a person to work for 25 minutes, then take a 5-minute break. After four blocks of 25 minutes, the person will take a minute break. This way, you can focus fully on a task for the allotted time and do something else in the breaks. These allow you to set a goal to not use your phone. If you use the phone too soon, the tree will die. Other apps allow you to set goals for specific sites each day, such as the news or social media. Trouble concentrating can relate to things going on around you. Common causes include interruptions from co-workers, distractions from your roommates or family members, or social media notifications. Some common ones include:. What is stopping me from focusing? Sometimes it takes a trained professional to notice these symptoms. Many adults living with untreated ADHD have trouble concentrating or focusing their attention for long periods of time. A mental health professional can help diagnose this or any other condition and help you get started on treatment. 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. It's important to try to have a positive outlook; some ways to do that include Finding balance between positive and negative emotions. Staying positive doesn't mean that you never feel negative emotions, such as sadness or anger. You need to feel them so that you can move through difficult situations. They can help you to respond to a problem. But you don't want those emotions to take over. For example, it's not helpful to keep thinking about bad things that happened in the past or worry too much about the future. Trying to hold on to the positive emotions when you have them Taking a break from negative information. Know when to stop watching or reading the news. Use social media to reach out for support and feel connected to others but be careful. Don't fall for rumors, get into arguments, or negatively compare your life to others. Practicing gratitude , which means being thankful for the good things in your life. It's helpful to do this every day, either by thinking about what you are grateful for or writing it down in a journal. These can be big things, such as the support you have from loved ones, or little things, such as enjoying a nice meal. It's important to allow yourself a moment to enjoy that you had the positive experience. Practicing gratitude can help you to see your life differently. For example, when you are stressed, you may not notice that there are also moments when you have some positive emotions. Gratitude can help you to recognize them. Taking care of your physical health , since your physical and mental health are connected. Some ways to take care of your physical health include Being physically active. Exercise can reduce feelings of stress and depression and improve your mood. Getting enough sleep. Sleep affects your mood. If you don't get a good sleep, you may become more easily annoyed and angry. Over the long term, a lack of quality sleep can make you more likely to become depressed. So it's important to make sure that you have a regular sleep schedule and get enough quality sleep every night. Healthy eating. Good nutrition will help you feel better physically but could also improve your mood and decrease anxiety and stress. Also, not having enough of certain nutrients may contribute to some mental illnesses. For example, there may be a link between low levels of vitamin B12 and depression. Eating a well-balanced diet can help you to get enough of the nutrients you need. Connecting with others. Humans are social creatures, and it's important to have strong, healthy relationships with others. Having good social support may help protect you against the harms of stress. It is also good to have different types of connections. Besides connecting with family and friends, you could find ways to get involved with your community or neighborhood. For example, you could volunteer for a local organization or join a group that is focused on a hobby you enjoy. Developing a sense of meaning and purpose in life. |
| 7 Tips to Beat Brain Fog, Foster Focus, and Improve Mental Clarity | We pair AI with the latest in human-centered coaching to drive powerful, lasting learning and behavior change. 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 daydream regularly You can't tune out distractions You lose track of your progress. Jeff had been on a keto diet for a while, and consequently, his carb intake was quite low. Psychol Sci Public Interest. Learn about our Medical Review Board. T he leading world of research to help improve cognition, reduce anxiety, improve sleep, and even improve mood. |
| 7 Tips for Becoming More Mentally Focused | Chronically poor sleep further affects your concentration and memory. Minor tweaks to your daily habits can sharpen your cognitive skills and abilities. Getting enough sleep. So, what is mental clarity going to result in when it comes to your personal and professional goals? Blocking off time for specific tasks can help you focus on one thing at a time and lower the risk of environmental distractions. |
| What is mental clarity? | Even light physical activity like walking helps. The benefits are improved blood flow and oxygen delivery to your brain. During exercise, your heart rate increases, pumping more oxygenated blood to your brain. This fuels your mind with energy to help you think more clearly. Aim for minutes of cardio exercise times per week. Going brisk walks, doing easy yoga, or riding a bike all count. Anything that gets your heart rate up and improves circulation will work wonders for lifting brain fog. Look for ways to move more throughout your day: take the stairs, walk during lunch breaks, pace while you brainstorm, or think through problems. Moving your body regularly sharpens your mind. Mark used to live a sedentary lifestyle, binge-watching shows on the couch most weekends. He decided to start walking for 30 minutes 3 times a week. Within two weeks, he had already noticed improvements in his ability to focus at work without distraction. Poor or insufficient sleep is devastating for your brain function. Skimping on sleep is a surefire way to tank your cognitive performance and keep brain fog firmly in place. While we sleep, our brains clear out toxins, strengthen neural connections, and consolidate memories. Without adequate restorative sleep, our brains literally cannot function properly. Aim for hours of high-quality sleep each night. Establish a consistent pre-bedtime routine to help your body wind down. Limit exposure to blue light from screens before bed. Make your bedroom as dark, quiet, and comfortable as possible. Make sleep a priority for sharper thinking skills all day long. Sarah used to scroll on her phone before bed every night. She started leaving her phone outside the bedroom and switched to reading before bed. This small change helped her fall asleep faster. Now, she wakes up feeling much more refreshed and focused. Even mild dehydration can drain your mental energy and impair memory and concentration. Drink plenty of water throughout the day for fluid thinking skills. Carry a water bottle as a reminder. Or download a water tracking app to meet a daily intake goal. Drink a full glass first thing when you wake up and sip consistently. Avoid sinking into the mental quicksand of dehydration brain fog. Keep your mind fluid with proper water intake. Anu noticed she often got headaches and felt sluggish in the afternoons. She started setting a daily goal to drink 3 liters of water. After upping her water intake, she stopped getting afternoon headaches within a week. She was able to power through the workday with much more mental clarity. Chronic stress not only dampens your productivity, it also physically damages your brain over time. Cortisol released during prolonged stress can destroy brain cells and even shrink the size of your brain. Minimize sources of stress whenever possible. Build in daily relaxation habits like meditation, deep breathing, taking short walks, or just setting aside 15 minutes to sit quietly with your eyes closed. He started getting headaches and struggling to stay focused under the chronic stress. He decided to meditate, doing a quick 5-minute guided meditation during lunch each day. This helped lower his stress levels and improve his resilience. It doesn't have to be meditation, by the way: It can be mindful walking, doing something repetitive like knitting, flowing through asana—really anything that quiets the mind for you. So we curated the crème de la crème of tips from experts who have figured out ways to quiet the mind efficiently, fusing science and pleasure in a way that makes accessing the quiet mind more enticing. If you have only three minutes in the morning to dedicate to your yoga practice, this simple exercise is the one I recommend most to eliminate brain fog and fatigue—two of the most common symptoms of thyroid disorders and hormone imbalances. The movement of cat-cow, known as spinal flexion, increases the circulation of the spinal fluid. This contributes to greater mental clarity, according to Kundalini yoga , because all 26 vertebrae receive stimulation and all the body's energy centers get a wake-up call. Inflammation is not inherently bad. In fact, it's a necessary part of your immune system. We need inflammation to fight off infection and to heal—we would all be goners without a healthy inflammatory response. But as with everything else in the body, it's all about balance! Too much inflammation in the body can cause your protective blood-brain barrier BBB to be more permeable, leading to brain inflammation. This neuro-inflammation is sometimes called " leaky brain syndrome ," and this inflammatory oxidative stress OS in the hypothalamus of the brain is the underlying cause of brain fog. Many people are deficient in vitamin B12 , but it 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 you , it 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 activity , it'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 3 , essentially 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 4 , even 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:. Skip to Content. Shop Health Coaching Classes Editor's Picks Beauty Food Healthy Weight Login Login. Login Login. This ad is displayed using third party content and we do not control its accessibility features. Close Banner. Meditation medically reviewed. |
| 6 Smart Habits to Reduce Brain Fog and Increase Mental Clarity | To maintain a regular practice, lean in mmental activities menral find Recovery tools and aids. Heart health products can reduce Heart health products of stress and depression memtal improve your mood. Different types of attention can affect your ability to focus. How to Improve Mental Health Also called: Boost Emotional Wellness, Improve Emotional Health, Stay Positive. Vary your diet. Related Articles Simple Brain-Boosting Exercises For Maximum Mental Alertness. |
Enhances mental clarity -
No, I Feel Fantastic. Strategies like finding your therapeutic diet, practicing good sleep habits, reducing stress, and moving your body are all foundational steps for mental clarity.
You might find that something you thought was the healthiest option is actually contributing to your symptoms. Surprise: This could be a low-carb diet! Riccio P, Rossano R. Undigested food and gut microbiota may cooperate in the pathogenesis of neuroinflammatory diseases: A matter of barriers and a proposal on the origin of organ specificity.
DOI: PMID: PMCID: PMC Maes M, Kubera M, Leunis J-C. The gut-brain barrier in major depression: intestinal mucosal dysfunction with an increased translocation of LPS from gram negative enterobacteria leaky gut plays a role in the inflammatory pathophysiology of depression.
Neuro Endocrinol Lett. Morris G, Fernandes BS, Puri BK, Walker AJ, Carvalho AF, Berk M. Leaky brain in neurological and psychiatric disorders: Drivers and consequences.
Aust N Z J Psychiatry. Tran N, Zhebrak M, Yacoub C, Pelletier J, Hawley D. The gut-brain relationship: Investigating the effect of multispecies probiotics on anxiety in a randomized placebo-controlled trial of healthy young adults.
J Affect Disord. Kuo P-H, Chung Y-CE. Moody microbiome: Challenges and chances. J Formos Med Assoc. Kennedy PJ, Cryan JF, Dinan TG, Clarke G.
Irritable bowel syndrome: a microbiome-gut-brain axis disorder? World J Gastroenterol. Bravo JA, Julio-Pieper M, Forsythe P, Kunze W, Dinan TG, Bienenstock J, et al. Communication between gastrointestinal bacteria and the nervous system. Curr Opin Pharmacol. Theoharides TC, Stewart JM, Hatziagelaki E, Kolaitis G.
Front Neurosci. Wu L, Sun D, Tan Y. Intake of Fruit and Vegetables and the Incident Risk of Cognitive Disorders: A Systematic Review and Meta-Analysis of Cohort Studies. J Nutr Health Aging. Orchard TS, Gaudier-Diaz MM, Weinhold KR, Courtney DeVries A.
Clearing the fog: a review of the effects of dietary omega-3 fatty acids and added sugars on chemotherapy-induced cognitive deficits. Breast Cancer Res Treat. Song Y, Blackwell T, Yaffe K, Ancoli-Israel S, Redline S, Stone KL, et al.
Relationships between sleep stages and changes in cognitive function in older men: the MrOS Sleep Study. Segura-Jiménez V, Carbonell-Baeza A, Keating XD, Ruiz JR, Castro-Piñero J. Association of sleep patterns with psychological positive health and health complaints in children and adolescents.
Qual Life Res. Biazus-Sehn LF, Schuch FB, Firth J, Stigger F de S. Effects of physical exercise on cognitive function of older adults with mild cognitive impairment: A systematic review and meta-analysis.
Arch Gerontol Geriatr. Suh SW, Kim HS, Han JH, Bae JB, Oh DJ, Han JW, et al. Efficacy of Vitamins on Cognitive Function of Non-Demented People: A Systematic Review and Meta-Analysis. Vitamin B12 — Consumer [Internet]. Fruit and vegetable intake and cognitive impairment: a systematic review and meta-analysis of observational studies.
Eur J Clin Nutr. Murphy T, Dias GP, Thuret S. Effects of diet on brain plasticity in animal and human studies: mind the gap. Neural Plast. Volta U, Bardella MT, Calabrò A, Troncone R, Corazza GR, Study Group for Non-Celiac Gluten Sensitivity.
An Italian prospective multicenter survey on patients suspected of having non-celiac gluten sensitivity. BMC Med.
Campbell KL, Zadravec K, Bland KA, Chesley E, Wolf F, Janelsins MC. The Effect of Exercise on Cancer-Related Cognitive Impairment and Applications for Physical Therapy: Systematic Review of Randomized Controlled Trials. Phys Ther. Lehert P, Villaseca P, Hogervorst E, Maki PM, Henderson VW.
Individually modifiable risk factors to ameliorate cognitive aging: a systematic review and meta-analysis.
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Puderbaugh M, Emmady PD. In: StatPearls. Treasure Island FL : StatPearls Publishing; Bennett SH, Kirby AJ, Finnerty GT. Plus, it's good exercise too! Have you ever experienced that midday brain fog that feels like your thoughts are moving at a snail's pace?
This can often be attributed to an unhealthy diet. According to healthcare professionals, brains require certain nutrients , including healthy fats, in order to function properly.
By adding sources of healthy fats like fish, avocado, and nuts into your daily meals, you may just notice a boost in mental clarity and sharpness.
And if you're looking for a time-saving way to incorporate healthy fats into your routine, why not try omega-3s? Does a messy room make your mind feel chaotic and scattered?
You're not alone — science has shown that physical clutter can lead to stress , distraction, and decreased productivity. That's why decluttering your home and workspace can significantly impact your mental clarity.
Of course, decluttering doesn't have to mean throwing everything out — simply organizing belongings into designated spaces can make all the difference. And once you've achieved an uncluttered environment, it's important to maintain it by regularly sorting through and removing unnecessary items.
Trust us; clearing out the excess will leave you feeling clear-headed and ready to tackle any task. Staying hydrated may seem like a no-brainer, but did you know that it can also majorly impact your mental clarity? So forget that afternoon coffee or carb-heavy energy drink — try to practice mindfulness by reaching for a glass of water instead.
Research has even shown that staying hydrated can improve memory and boost cognition. Next time you're feeling fuzzy or struggling to concentrate, try drinking some water before reaching for those quick-fix solutions. Remember, a clear mind starts with a well-hydrated body! So reach for the H20, and stay sharp all day long.
Have you ever felt foggy or unable to focus? Our busy lifestyles can lead to constant mental exhaustion, but thankfully there are natural solutions available. Probiotics have long been known for their benefits for digestion and gut health, but recent research has shown that they can also support brain health and cognitive function.
Our Big Brain Probiotics incorporates both probiotics and nootropics, specifically designed to:. While stress is often unavoidable, Big Brain can help support the underlying factors contributing to mental clarity.
Getting enough hours of sleep can do wonders for your mental energy and overall mental well-being. Our memory and focus suffer, leaving us in a mental fog and feeling disoriented. So how can we improve our sleeping habits and mental state?
First, establish a consistent bedtime routine. Get into the habit of winding down an hour before hitting the pillow, making sure to avoid screens and stimulating activities.
Make your bedroom dark, quiet, and cool — all conducive to falling asleep easily. It's also important to limit our intake of caffeine and alcohol before bed, as these can disrupt sleep cycles.
By practicing good sleep hygiene, you'll notice a clear improvement in your mental clarity throughout the day — so don't skimp on those Zzz's! Pro Tip: Need some help getting a good night of sleep?
Try Sleeping Beauty — a snoozy supplement made with natural ingredients to help relax and calm your mind so you can fall into a restful sleep, leaving you drowsy-free the next day. One of the biggest barriers to achieving mental clarity is a lack of confidence in ourselves and our abilities.
But what if we shifted this mindset and reminded ourselves that confidence is a compulsory skill that can be learned and practiced? By actively seeking opportunities to learn and grow, we can build our self-assurance and begin tackling tasks with clarity and purpose.
And don't be afraid to seek support from friends, family, or professionals when necessary. Remember, confidence is not about being perfect — it's about courageously facing challenges and embracing mistakes as opportunities for growth. There are many ways you can work towards mental clarity.
From setting a plan to maintaining a balanced diet and replacing negative self-doubt with belief in yourself, you might find that mental clarity is more attainable than you expected. It may not suddenly happen overnight, but with dedication and practice, we can become confident masters of our own mental clarity.
Walking Can Help Relieve Stress Extension and Ag Research News. Boost your brain power with the right nutrition Wesner Medical. The Case for Finally Cleaning Your Desk HBR.
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Do your Enhances mental clarity Stress-free living fuzzy, sluggish, or scatterbrained? There are things you Heart health products do to Enhancees sharpen your cognitive Enhaances. Perhaps you notice it Enhancess 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.Enhances mental clarity -
Eliminate distractions. How do we focus better if we are always bombarded with information? Make a practice blocking time in your schedule to do a specific task or activity. During this time, request that you be left alone or go to a place where others are unlikely to disturb you: a library, a coffee shop, a private room.
Close social media and other apps, silence notifications, and k eep your phone hidden from sight in a bag or backpack. As described in HBR, researchers found that cognitive capacity was significantly better when the phone was out of sight , not just turned off.
Keep Your primary focus is to complete what you need to do. Shutting off both internal and external disturbances can help you to concentrate. Reduce multitasking. Attempting to perform multiple activities at the same time makes us feel productive.
And lower productivity can lead to burnout. Examples of multitasking include listening to a podcast while responding to an email or talking to someone over the phone while writing your report. Such multitasking not only hampers your ability to focus but compromises your work quality.
Practice mindfulness and meditation. Meditating or practicing mindfulness activities can strengthen well-being and mental fitness and improve focus. During the meditation process, our brain becomes calmer and our whole body becomes more relaxed. We focus on our breath during the process so that we will not be distracted by our minds.
With practice, we can learn to use our breath to bring our attention back to a particular task so that it can be done well even if we get interrupted. Get more sleep. Many factors affect your sleep. One of the most common is reading from an electronic device like a computer, phone, or tablet or watching your favorite movie or TV show on an LED TV just before bedtime.
Research has shown that such devices emit light towards the blue end of the spectrum. Such light will stimulate your eye retina and prevent the secretion of melatonin that promotes sleep anticipation in the brain. Use a filter or "blue light" glasses to minimize such blue light or avoid all electronic devices before bed.
Other ways to improve sleep include avoiding exercise late in the day, staying hydrated throughout the day, using journaling or breathing exercises to quiet the mind, and creating a predictable bedtime routine and schedule. Choose to focus on the moment.
It might feel counterintuitive when you feel unable to concentrate, but remember that you choose where you focus. It's tough to concentrate when your mind is always in the past and worrying about the future.
Acknowledge the impact, what you felt, and what you learned from it, then let it go. Similarly, acknowledge your concerns about the future, consider how you are experiencing that anxiety in your body, then choose to let it go.
We want to train our mental resources to focus on the details of what matters at the moment. Our minds go in the direction we choose to focus. Take a short break. This also might seem counterintuitive, but when you focus on something for a long time, your focus may begin to die down.
You may feel more and more difficulty devoting your attention to the task. Researchers have found that our brains tend to ignore sources of constant stimulation. Taking very small breaks by refocusing your attention elsewhere can dramatically improve mental concentration after that.
The next time you are working on a project, take a break when you begin to feel stuck. Move around, talk to someone, or even switch to a different type of task.
You will come back with a more focused mind to keep your performance high. Connect with nature. Research has found that even having plants in office spaces can help increase concentration and productivity, as well as workplace satisfaction and better air quality.
Finding time to take a walk in the park or appreciating the plants or flowers in your garden can boost your concentration and help you feel refreshed. Train your brain. Scientific research is starting to amass evidence on the ability of brain training activities to enhance cognitive abilities, including concentration, in adults.
Such brain training games for concentration can also help you develop your working and short-term memory, as well as your processing and problem-solving skills. Examples of such games include jigsaw puzzles, sudoku, chess, and brain-stimulating video games.
Start your day with simple exercise and get your body moving. According to the May issue of the Harvard Men's Health Watch, regular exercise releases chemicals key for memory, concentration, and mental sharpness.
Other research found that exercise can boost the brain's dopamine, norepinephrine, and serotonin levels and all these will affect focus and attention. 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. While an occasional foggy brain day is typical, chronic brain fog can be debilitating.
It dampens your performance and productivity at work. Brain fog can zap your energy, make you irritable, and leave you feeling demotivated. The good news is there are proven ways to lift brain fog and boost your mental clarity again.
Minor tweaks to your daily habits can sharpen your cognitive skills and abilities. With consistency, you can return to feeling like your quick-witted, focused self again. Regular exercise is one of the most effective ways to boost cognitive function while reducing chronic brain fog.
Even light physical activity like walking helps. The benefits are improved blood flow and oxygen delivery to your brain.
During exercise, your heart rate increases, pumping more oxygenated blood to your brain. This fuels your mind with energy to help you think more clearly. Aim for minutes of cardio exercise times per week. Going brisk walks, doing easy yoga, or riding a bike all count.
Anything that gets your heart rate up and improves circulation will work wonders for lifting brain fog. Look for ways to move more throughout your day: take the stairs, walk during lunch breaks, pace while you brainstorm, or think through problems. Moving your body regularly sharpens your mind.
Mark used to live a sedentary lifestyle, binge-watching shows on the couch most weekends. He decided to start walking for 30 minutes 3 times a week. Within two weeks, he had already noticed improvements in his ability to focus at work without distraction.
Poor or insufficient sleep is devastating for your brain function. Skimping on sleep is a surefire way to tank your cognitive performance and keep brain fog firmly in place.
While we sleep, our brains clear out toxins, strengthen neural connections, and consolidate memories. Without adequate restorative sleep, our brains literally cannot function properly.
Aim for hours of high-quality sleep each night. Establish a consistent pre-bedtime routine to help your body wind down. Limit exposure to blue light from screens before bed. Make your bedroom as dark, quiet, and comfortable as possible.
Make sleep a priority for sharper thinking skills all day long. Sarah used to scroll on her phone before bed every night. 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 activity , it'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 3 , essentially 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 4 , even 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:. Skip to Content. Shop Health Coaching Classes Editor's Picks Beauty Food Healthy Weight Login Login.
Login Login. This ad is displayed using third party content and we do not control its accessibility features. Close Banner. Meditation medically reviewed. 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.
Enhances mental clarity techniques may help menatl improve your concentration, some with more research support than others. But different Enhances mental clarity clraity for different people, so it may help to try a range of techniques. Both attention span and concentration can vary for a number of reasons. Some people just have a harder time tuning out distractions. Age and lack of sleep can affect concentration.
Ich finde mich dieser Frage zurecht. Ist fertig, zu helfen.