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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Lastly, stevia extract is added for a pleasant taste without adding unnecessary sugars or artificial sweeteners. Each ingredient works synergistically, making TUNE IN an exceptional choice for anyone seeking a natural boost in mental alertness. Maintaining high mental alertness is not simply a matter of convenience but a vital aspect of managing our day-to-day lives effectively.

It influences our ability to concentrate, make sound decisions, and respond adequately to the demands of our environment. Low mental alertness can often lead to reduced productivity, errors, and potential accidents. Consequently, enhancing mental alertness is a worthy pursuit, capable of improving both professional and personal aspects of life.

Following this article's advice, you can take proactive steps towards improving your mental alertness. Remember to listen to your body and give it the support it needs to function at its best. With a little effort, you can experience improved mental alertness and enjoy the benefits of a sharp and focused mind.

Mental alertness can be improved through a balanced mix of healthy lifestyle choices, like regular exercise, a nutritious diet, ample sleep, and good hydration. Additionally, mental exercises like puzzles, reading, or learning a new skill can keep the mind active and alert.

Dietary supplements can also provide an edge, with ingredients like vitamin B1 and patented compounds such as TeaCrine® enhancing mental clarity and energy. To enhance your mental alertness, start by creating a routine that includes physical activity, as exercise increases blood flow to the brain.

Consuming a diet rich in fruits, vegetables, lean proteins, and whole grains can contribute to better cognitive function. Adequate hydration and sleep are also crucial. Engage in activities that challenge your brain, such as reading, writing, or playing strategy games.

Consider adding a brain-enhancing supplement to your regimen. Several factors can impact mental alertness. Lack of sleep, poor nutrition, dehydration, and lack of physical exercise can all decrease mental alertness.

Stress, anxiety, and depression can also hurt cognitive function. On the other hand, a balanced diet, regular exercise, sound sleep, and maintaining good mental health can all enhance mental alertness. Your daily all-in-one stack of adaptogens, vitamins, and functional mushrooms.

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It's also vegan, keto, and paleo friendly. Learn what causes energy crashes and effective strategies to prevent them. Discover ways to maintain steady energy levels throughout the day and improve overall productivity. Dopamine is a neurotransmitter associated with motivation and reward.

Find out if dopamine helps you focus, and how it affects your ability to concentrate. November 14, How to Improve Mental Alertness If you're reading this, it's likely because you're seeking ways to enhance your mental alertness.

Key Takeaways Mental alertness can vary due to the demands of daily life, including stress, lack of rest, and a busy schedule. The feeling of fogginess or lack of focus can be a sign that your mental alertness needs improvement. It's essential to address this issue for improved cognitive function and overall brain health.

You can improve your mental alertness through simple lifestyle changes, including getting enough sleep, engaging in physical activity, managing stress levels, and consuming a healthy diet.

Making simple lifestyle changes can significantly impact and boost your cognitive abilities and overall brain health. This includes regular exercise, proper nutrition, quality sleep, and mindfulness practices. It's essential to listen to your body and make adjustments as needed.

What works for one person may not work for another. What is Mental Alertness? Factors that Affect Mental Alertness Below are some of the common factors that affect mental alertness: Sleep Quality and Duration Quality sleep is vital for your mental alertness.

Nutritional Intake Your food choices play a significant role in your mental alertness. Physical Activity Level Regular physical activity is a potent brain booster. Stress Levels Stress can significantly impact your mental alertness.

Environmental Stimulation Your environment shapes your mental alertness. Chronic Illnesses Living with chronic illnesses can take a toll on your mental alertness. Medication Usage Certain medications can impact your mental alertness.

Aging Process The aging process is a natural part of life that can influence your mental alertness. Substance Use and Abuse Substance use, or worse, abuse, can severely impair your mental alertness. How to Improve Mental Alertness Below are some practical tips to help improve your mental alertness: Eat a Balanced Diet A review of studies shows that fueling your body with the right nutrients is essential for maintaining mental alertness.

Move Your Body According to recent studies , exercise is a powerful tool for enhancing mental alertness. Manage Stress There is evidence that chronic stress can hamper your mental alertness, causing fatigue and reducing your focus.

Get Enough Sleep Research shows that adequate sleep is crucial for maintaining mental alertness. Practice Mindfulness Exercises Mindfulness exercises, like meditation and mindful breathing, can significantly enhance your mental alertness. Eliminate Distractions Living in an era of constant notifications and digital noise, your mental environment could be clouded with distractions.

Listen to Music Music can be a key player in boosting your mental alertness. Find Professional Help If you're still struggling with maintaining mental alertness despite implementing these strategies, it might be time to consider professional help. Reduce Alcohol and Sugary Beverages Heavy consumption of alcohol and sugary beverages can be detrimental to your mental alertness.

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Final Thoughts Maintaining high mental alertness is not simply a matter of convenience but a vital aspect of managing our day-to-day lives effectively. FAQs What Improves Mental Alertness?

How Do I Make Myself Mentally Alert? What Affects Mental Alertness? Share: Facebook Share on Facebook Tweet Tweet on Twitter Pinterest Pin on Pinterest. Previous slide Next slide. TUNE IN. A mental performance drink that helps ambitious people focus instantly.

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Other restrictive diets may negatively affect concentration by not providing the nutrients the brain needs or by creating hunger, cravings, or feeling of unwellness in the body that are themselves distracting. Depending on what you are doing, the environment can affect your focus.

Obviously, a noise level that is too loud is a problem, but many people also have difficulty concentrating when it is too quiet. A favorite song quickly has you singing along, happily distracted, while less distinct instrumentals might keep you attuned to the task.

Lighting that is too bright or too dim can affect your vision. A room that is too hot or too cold creates discomfort. Depending on the cause, you may have to temporarily accept that your concentration is low and learn a few tricks to reduce the impact or accept the dips as they come.

If you need help with concentration and think your difficulties go beyond the list above, consult with a professional. Now you know why you need help with concentration. What can help you to focus better? 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. Identifying true priorities can help relieve distracting anxiety, and achieving small daily goals can wire your brain to achieve success.

Create space for work. Create a calm dedicated space for work , if possible. Not everyone can have a well-appointed office, but desk organizers, noise-canceling headphones, an adjustable monitor, and adjustable lighting can help. Clear clutter out of sight, make it as ergonomic and comfortable as possible, and try to keep your space neat and ventilated.

Use a timer. Train your brain to hyper-focus on a task by using a timer or phone alarm. First, decide what task you want to complete.

Set your timer for 20 minutes generally not more than 30 minutes and concentrate on the task. When the alarm rings take a short break for 5 minutes. You can either take a walk and do some stretching exercise, then reset the timer and start again.

This technique has shown to be effective to improve your concentration. Switch tasks. While we may want to concentrate on a particular task, sometimes we get stuck and our brain needs something fresh to focus on. Try switching to other tasks or something you love to do.

Switching tasks can help you stay alert and productive for a longer period. Learning how to improve focus and concentration is not something you can achieve overnight. Professional athletes like golfers, sprinters, gymnasts take plenty of time to practice and usually have a coach so that they can concentrate and get the right move at the right moment to achieve excellence.

The first step to strengthen your concentration is to recognize how it is affecting your life. If you are struggling to meet commitments, constantly sidetracked by the unimportant, or not moving toward your aspirations, it is time to get help with concentration so that you can focus on what matters most to you.

Learning how to concentrate at work is essential for succeeding in your career and life. By improving your concentration, you will find that you can accomplish more of what you value and feel better doing it. Just announced! Explore the agenda for Uplift April 10—11 in SF. EN - US English US Deutsch English GB Français.

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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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. The best brain-boosting activities demand your full and close attention.

It's not enough that you found the activity challenging at one point. It must still be something that requires mental effort.

For example, learning to play a challenging new piece of music counts; playing a difficult piece you've already memorized does not. It's a skill you can build on. Look for activities that allow you to start at an easy level and work your way up as your skills improve —always pushing the envelope so you continue to stretch your capabilities.

When a previously difficult level starts to feel comfortable, that means it's time to tackle the next level of performance. It's rewarding. Rewards support the brain's learning process.

The more interested and engaged you are in the activity, the more likely you'll continue doing it and the greater the benefits you'll experience. So, choose activities that, while challenging, are still enjoyable and satisfying.

What about brain-training programs? Tip 2: Don't skip the physical exercise While mental exercise is important for brain health, that doesn't mean you never need to break a sweat. 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 a 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 away 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. 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. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

Take Assessment HelpGuide is user supported. Learn more. More Information Helpful links. Improving Memory - Understanding age-related memory loss. Playing Games With Memory - Games that test memory along with advice for improving recollection.

The Exploratorium, San Francisco If Fish Is Brain Food, Can Fish Oil Pills Boost Brains, Too? NPR Keep Your Brain Alive Exercise - Memory improvement exercises. Derbyshire, E. Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements.

Nutrients, 10 8 , Ertel, K. Effects of Social Integration on Preserving Memory Function in a Nationally Representative US Elderly Population. American Journal of Public Health, 98 7 , — Gomes-Osman, J. Exercise for cognitive brain health in aging: A systematic review for an evaluation of dose.

Neurology: Clinical Practice, 8 3 , — Leanos, S. The Impact of Learning Multiple Real-World Skills on Cognitive Abilities and Functional Independence in Healthy Older Adults. The Journals of Gerontology: Series B, 75 6 , — McKim, D. Neuroinflammatory Dynamics Underlie Memory Impairments after Repeated Social Defeat.

The Journal of Neuroscience, 36 9 , — Meditation and Mindfulness: What You Need To Know NCCIH.

A calm, organized space can enhance concentration and focus. Clutter and noise, on the other hand, can cause distraction and stress, detracting from your mental sharpness. Therefore, ensure your surroundings are clean, quiet, and conducive to your activities. Incorporate elements like natural light, plants, or soothing colors in your workspace to boost cognitive function.

Remember: your environment is an extension of your mind. A well-organized space helps foster a well-organized mind.

Living with chronic illnesses can take a toll on your mental alertness. Disease-related fatigue or side effects from medications often lead to a decrease in cognitive function. Specific conditions such as diabetes or heart ailments can directly affect your brain health.

Being aware of these impacts is crucial. Regular medical check-ups, strict adherence to prescribed medication, and maintaining a healthy lifestyle can help mitigate these effects. Certain medications can impact your mental alertness. Some drugs, like antihistamines or blood pressure pills, can induce drowsiness or slow cognitive function.

You might feel foggy or struggle with concentration. On the other hand, stimulant medications can boost your alertness, but may lead to jitteriness or insomnia. It's important to understand these effects, especially if you're taking medication on a regular basis.

Consult your healthcare provider to discuss possible side effects and explore alternatives if needed. The aging process is a natural part of life that can influence your mental alertness. As you age, your brain's processing speed can slow down, and memory might fade.

This doesn't mean a loss of intelligence or an inability to learn. Rather, it's a change in the pace of cognitive function. Regular mental exercises, maintaining a healthy diet, and getting adequate sleep can help enhance your mental sharpness. Stay active, both physically and mentally.

Substance use, or worse, abuse, can severely impair your mental alertness. Drugs and alcohol alter your brain chemistry, leading to decreased cognitive function, poor concentration, and slower reaction times. You might find your decision-making ability drastically reduced.

On the flip side, prolonged substance abuse can lead to permanent cognitive impairment. If you're seeking to boost your mental sharpness, it's crucial to limit or abstain from excessive substance use. A review of studies shows that fueling your body with the right nutrients is essential for maintaining mental alertness.

Imagine your brain as a high-performance engine. Just like a car, your brain needs quality fuel to run smoothly.

Consuming a balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides your brain with essential nutrients necessary for optimal function.

Key vitamins and minerals like B-vitamins, omega-3 fatty acids, and antioxidants boost brain health, enhancing cognition and memory. Regular hydration is also important, as dehydration can lead to fatigue and reduced concentration.

You can add some of the best mushrooms for brain health , such as lion's mane and reishi, to your diet for a natural cognitive boost. But how do functional mushrooms improve brain function? They contain compounds such as hericenones and ganoderic acid that stimulate the production of nerve growth factors, promoting brain cell growth.

According to recent studies , exercise is a powerful tool for enhancing mental alertness. When you engage in physical activity, your heart rate increases, improving blood flow to your brain. This increased circulation delivers a greater supply of oxygen and nutrients to your brain cells, which can improve cognitive function and awareness.

Furthermore, exercise stimulates the production of chemicals in your brain that enhance its structure and function. For example, endorphins, often known as the "feel-good" hormones, can improve mood and reduce feelings of stress.

Similarly, the release of Brain-Derived Neurotrophic Factor BDNF during exercise aids in brain cell growth and learning processes. Incorporating regular physical activity into your routine doesn't mean you need to start training for a marathon.

Simply taking a brisk walk, practicing yoga, or dancing to your favorite music can yield significant benefits. There is evidence that chronic stress can hamper your mental alertness, causing fatigue and reducing your focus.

It's vital you manage stress effectively to maintain your cognitive health. Deep breathing exercises, meditation, and mindfulness are highly effective stress management techniques. They not only calm your mind and body but also enhance mental clarity and alertness. Practicing deep breathing, for instance, increases the oxygen supply to your brain, promoting optimal brain function.

On the other hand, mindfulness helps you stay present and focused, minimizing distractions. Regularly engaging in these activities can significantly reduce stress levels and improve mental alertness.

Remember, a calm mind is a clear mind. Research shows that adequate sleep is crucial for maintaining mental alertness. When you're asleep, your brain processes the information you've acquired during the day, strengthening your memory and enhancing cognitive skills.

Research shows that sleep deprivation negatively impacts attention, working memory, long-term memory, and decision-making skills. To boost your alertness, aim for hours of quality sleep every night.

Establish a regular sleep schedule and create a quiet, dark, and comfortable sleeping environment. Limit exposure to screens before bed, as the blue light emitted can disrupt your sleep patterns.

Mindfulness exercises, like meditation and mindful breathing, can significantly enhance your mental alertness. These practices encourage you to stay in the present moment, thus reducing distractions and improving focus.

A recent study found that mindfulness meditation can improve attention and focus, pivotal elements of mental alertness. One practical exercise you can adopt is mindful breathing. Spend a few minutes each day focusing solely on your breath - observe how it goes in and out.

This exercise can help you become more aware of your mental state, enabling you to react effectively to stressors that might hinder mental clarity. If you're seeking to boost your mental alertness, incorporating mindfulness exercises into your daily routine could be significantly beneficial. Remember, consistency is key - the more regularly you practice, the greater the benefits you'll experience.

Living in an era of constant notifications and digital noise, your mental environment could be clouded with distractions. Cutting out these distractions is vital for improving mental alertness.

Here's why: distractions fragment your focus, making it difficult for your brain to fully engage with a task. This can reduce your efficiency and productivity. It's time to take back control of your attention. Start by identifying the main sources of distraction in your immediate environment.

This could be your smartphone, excessive noise, or even clutter in your workspace. Once identified, make an effort to eliminate or reduce these. For instance, set your phone on "Do Not Disturb" mode during work hours or invest in noise-cancelling headphones.

A study by the University of California Irvine revealed that regaining our initial momentum following an interruption can take, on average, upwards of 20 minutes. Thus, by eliminating distractions, you'll spend less time regaining focus and more time operating at your mental best.

Less distractions, better mental alertness! Music can be a key player in boosting your mental alertness. Scientific research has shown that listening to certain types of music, notably classical or instrumental, can enhance cognitive performance.

A study by Stanford University found that music with a specific rhythm can help the brain stay engaged by inducing a 'focus' state. This allows your brain to better absorb and process information. Don't think it's only for the Mozart fans, though.

Any music that you find enjoyable can release dopamine in your brain, improving your mood and, consequently, your mental alertness. It's about finding a balance - music that is too complex or too exciting could become a distraction.

So, set aside some time to figure out what works best for you. You may just find that the right tune sets the perfect tempo for your mental orchestra.

Less noise, more music, better mental alertness! If you're still struggling with maintaining mental alertness despite implementing these strategies, it might be time to consider professional help.

Psychologists, therapists, and life coaches can provide valuable strategies tailored to your needs. Cognitive Behavioral Therapy CBT , for example, is an evidence-based approach that helps individuals identify and change thought and behavior patterns that are harmful or ineffective, enhancing mental alertness and overall cognitive functioning.

A recent study shows that CBT can effectively reduce mental fatigue, a common barrier to sustained mental alertness. You can acquire practical skills during tailored sessions that fit your lifestyle, ensuring it's beneficial and doable.

Remember, seeking help is not a sign of weakness but a proactive step towards better mental agility. Heavy consumption of alcohol and sugary beverages can be detrimental to your mental alertness. Excessive alcohol can cause cognitive impairments, while sugary drinks can lead to blood sugar spikes and crashes, both of which can result in reduced alertness and concentration.

Conversely, reducing your intake of these beverages can enhance your mental clarity. According to a study published in the American Journal of Clinical Nutrition, a diet low in sugary drinks improves cognitive function.

Similarly, the National Institute on Alcohol Abuse and Alcoholism states that moderate to heavy drinkers can experience significant improvements in cognitive function within a year of abstinence. Consider replacing these beverages with healthier alternatives like water, herbal tea, or natural fruit juices to boost your mental alertness.

This proactive step towards healthier habits can be the game-changer you need for sustained mental alertness. Every choice matters when it comes to your cognitive health. Choose wisely to unlock your full cognitive potential. One of the best ways to overcome brain fog and improve mental alertness is through supplementing with natural nootropics.

These supplements are designed to enhance cognitive function, including memory, focus, and attention. Some of the best brain performance supplements include caffeine, ginkgo biloba, and omega-3 fatty acids.

Before incorporating any supplements into your routine, it is essential to consult with a healthcare professional for proper dosage and potential interactions with other medications or conditions. Additionally, it is crucial to purchase supplements from reputable sources and to be aware of any potential side effects.

One supplement that stands out on the market for enhancing mental alertness is the TUNE IN by VYU. This supplement boasts a robust blend of essential ingredients aimed at enhancing mental alertness.

Cordyceps, another medicinal mushroom, is widely promoted for its antioxidant and anti-inflammatory properties, aiding in overall brain function. Ashwagandha extract and Rhodiola rosea root extract are adaptogens that help the body handle stress, thus increasing mental stamina and focus.

Alpha GPC , a natural choline compound, is thought to boost memory and cognitive function. The inclusion of vitamin B1 can help in maintaining the health of nerve cells, which is essential for optimal brain function.

TeaCrine® is a patented compound that delivers energy, mental clarity, and improved motivation and mood without the jitters of typical stimulants. BioPerine® enhances the bioavailability of other ingredients, ensuring their optimal absorption.

Lastly, stevia extract is added for a pleasant taste without adding unnecessary sugars or artificial sweeteners. Each ingredient works synergistically, making TUNE IN an exceptional choice for anyone seeking a natural boost in mental alertness.

Maintaining high mental alertness is not simply a matter of convenience but a vital aspect of managing our day-to-day lives effectively. It influences our ability to concentrate, make sound decisions, and respond adequately to the demands of our environment.

Low mental alertness can often lead to reduced productivity, errors, and potential accidents. Consequently, enhancing mental alertness is a worthy pursuit, capable of improving both professional and personal aspects of life. Following this article's advice, you can take proactive steps towards improving your mental alertness.

Remember to listen to your body and give it the support it needs to function at its best. With a little effort, you can experience improved mental alertness and enjoy the benefits of a sharp and focused mind. Mental alertness can be improved through a balanced mix of healthy lifestyle choices, like regular exercise, a nutritious diet, ample sleep, and good hydration.

Additionally, mental exercises like puzzles, reading, or learning a new skill can keep the mind active and alert.

Shutterstock image. Do you battle sleepiness throughout the workday? Many people struggle with morning alertness, but a new study demonstrates that awaking refreshed each day is not just something a lucky few are born with.

Scientists at the University of California, Berkeley, have discovered that you can wake up each morning without feeling sluggish by paying attention to three key factors: sleep, exercise and breakfast. The findings come from a detailed analysis of the behavior of people who, over a two-week period, were given a variety of breakfast meals; wore wristwatches to record their physical activity and sleep quantity, quality, timing and regularity; kept diaries of their food intake; and recorded their alertness levels from the moment they woke up and throughout the day.

Twins — identical and fraternal — were included in the study to disentangle the influence of genes from environment and behavior.

The researchers found that the secret to alertness is a three-part prescription requiring substantial exercise the previous day, sleeping longer and later into the morning, and eating a breakfast high in complex carbohydrates, with limited sugar.

The researchers also discovered that a healthy controlled blood glucose response after eating breakfast is key to waking up more effectively. You can see improvements with each and every one of these factors. Morning grogginess is more than just an annoyance.

It has major societal consequences: Many auto accidents, job injuries and large-scale disasters are caused by people who cannot shake off sleepiness. The Exxon Valdez oil spill in Alaska, the Three Mile Island nuclear meltdown in Pennsylvania and an even worse nuclear accident in Chernobyl, Ukraine, are well-known examples.

However, it costs developed nations billions of dollars every year through loss of productivity, increased health care utilization, work absenteeism.

Vallat, Walker and their colleagues published their findings last week in the journal Nature Communications. Walker and Vallat teamed up with researchers in the United Kingdom, the U. S and Sweden to analyze data acquired by a UK company, Zoe Ltd. The participants were given preprepared meals, with different proportions of nutrients incorporated into muffins, for the entire two weeks to see how they responded to different diets upon waking.

Exercise stimulates physiological changes in the body such encouraging production of growth factors — chemicals that affect the growth of new blood vessels in the brain, and even the abundance, survival, and overall health of new brain cells.

Many studies have suggested that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don't. Exercise can also boost memory and thinking indirectly by improving mood and sleep, and by reducing stress and anxiety.

Problems in these areas frequently cause or contribute to cognitive impairment. Is one exercise better than another in terms of brain health? We don't know the answer to this question, because almost all of the research so far has looked at one form of exercise: walking.

A study published in the Journal of the American Geriatrics Society found that tai chi showed the potential to enhance cognitive function in older adults, especially in the realm of executive function, which manages cognitive processes such as planning, working memory, attention, problem solving, and verbal reasoning.

That may be because tai chi, a martial art that involves slow, focused movements, requires learning and memorizing new skills and movement patterns. McGinnis recommends establishing exercise as a habit, almost like taking a prescription medication.

Aim for a goal of exercising at a moderate intensity — such as brisk walking — for minutes per week. Start with a few minutes a day, and increase the amount by five or 10 minutes every week until you reach your goal.

And since several studies have shown that it takes about six months to start reaping the cognitive benefits of exercise, he reminds you to be patient as you look for the first results — and to continue exercising for life. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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These can include:. These are just a few examples of reasons you may not be able to concentrate. And they largely fall under five primary categories or factors.

We are bombarded by a constant flow of information, whether new or old, during the process of doing something. Researchers have found that our brains are so primed for this distraction that just seeing our smartphone impairs our ability to concentrate.

We constantly assess whether the information is useful, sufficient, or meaningless. The sheer quantity coming in muddles our assessment of whether we actually need more information to make decisions.

Scientists have found that lack of sleep can lead to lower alertness , slower thought processes, and reduced concentration. You will have more difficulty focusing your attention and may become confused.

As a result, your ability to perform tasks especially relating to reasoning or logic can be seriously affected. Chronically poor sleep further affects your concentration and memory. Allison T. Siebern from the Stanford University Sleep Medicine Centre notes that if you cannot concentrate on what is at hand, it is unlikely to make it to either your short- or long-term memory.

Have you ever noticed how vigorous exercise leaves you feeling more relaxed and energetic throughout the day? You may feel tightness in your neck, shoulder, and chest and such persistent, low-level discomfort can affect your concentration.

What we eat contributes to how we feel , including our mental sharpness and clarity, throughout the day. Low-fat diets can ruin focus because the brain needs certain essential fatty acids.

Other restrictive diets may negatively affect concentration by not providing the nutrients the brain needs or by creating hunger, cravings, or feeling of unwellness in the body that are themselves distracting.

Depending on what you are doing, the environment can affect your focus. Obviously, a noise level that is too loud is a problem, but many people also have difficulty concentrating when it is too quiet.

A favorite song quickly has you singing along, happily distracted, while less distinct instrumentals might keep you attuned to the task. Lighting that is too bright or too dim can affect your vision. A room that is too hot or too cold creates discomfort.

Depending on the cause, you may have to temporarily accept that your concentration is low and learn a few tricks to reduce the impact or accept the dips as they come.

If you need help with concentration and think your difficulties go beyond the list above, consult with a professional. Now you know why you need help with concentration. What can help you to focus better? 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.

National Institutes of Health Go to source Aim for 30 minutes of moderate-intensity exercise, like jogging or bike riding, five times a week. Get up and move around every 30 minutes. Sitting for long periods slows circulation, which zaps your energy. If you have to sit for extended periods during the day, get up and stretch every 30 minutes to get your blood flowing again.

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.