Does this sound familiar?
You sit down to work… but can’t concentrate. No matter how hard you try, or how much coffee you drink, you can’t stop your mind from wandering to complete the task at hand.
Lack of focus is a real problem…
And it’s only getting more widespread.
Why?
Well, many reasons:
Distractions… technology… social media… poor diet… lack of sleep… and many, many more!
Researchers agree that focus is at an all-time low.
Believe it or not, a study from 2015 even found that “people now have a shorter attention span than a goldfish!”
So, we must do everything in our power to enhance our focus.
Whether you struggle to read a few pages of a book or you need hours of laser-like focus every day for work?
The following simple tips will help:
Healthy eating
Sugary drinks, refined carbs, and highly processed foods are proven to negatively affect focus levels. However, fatty fish, nuts/seeds, and dark leafy greens are foods that can boost brain health. Vitamin deficiencies can also ruin the cognitive ability. You can take this once a day to avoid a deficiency of essential vitamins and minerals.
Physical exercise
Exercise boosts dopamine, serotonin, and norepinephrine - all of which boost focus and attention! If you’re in a rut, a simple 20-minute walk may be all you need to get back on track.
Get enough sleep
Getting enough hours of sleep is a prerequisite for optimal brain health. Countless studies show that low sleep impacts memory, cognition, and focus… so aim for 7-8 hours of sleep every night.
If you’re having trouble with sleep? Contact your G.P or a Pharmacist for sleep aid supplements.
Also, aim to cut down on alcohol as much as possible. Drinking ruins sleep which then damages your ability to concentrate.
Avoid distractions
Texts, calls, social media, emails, news… the modern barrage of stimuli steals our mental bandwidth.
The result?
An inability to focus.
According to one study, the average worker experiences an interruption every 8 minutes!
The digital world has made it more difficult than ever to stick to one task. Also, these distractions drain our ability to focus in the long term.
So, do everything you can to eliminate distractions… starting with turning off your phone while working!
Mindfulness
Harvard Health says “sitting still for a few minutes each day, closing your eyes, and focusing on your breathing” can improve your attention span long term.
You may also find practices like meditation to be beneficial.
Limit caffeine
Coffee can improve alertness but can also work against you.
Too much caffeine causes a flood of stress hormones. This is why coffee-drinkers may feel anxious, jittery, and irritable… symptoms that make it almost impossible to focus.
Of course, it depends on your tolerance. But 200 mg of caffeine is a perfect dose for attention-boosting effects without negative side effects.