Advertising
Advertising

10 Super Foods that Will Sharpen Your Focus and Memory

10 Super Foods that Will Sharpen Your Focus and Memory

Womans Hands Holding Roasted Coffee Beans

    Have you ever tried to focus on something so hard that it hurt? You may have tried a series of different strategies such as deactivating your Facebook account, turning off the computer, or even ear-plugs, to no avail. The truth is that even though it may seem that many of the factors hindering our focus and memory are external, many of them are actually more internal than we may think… literally! The next time you’re feeling sluggish, hazy and lethargic, think about the last meal you had, because believe it or not, what you put into your body has a direct affect in what you’re mentally able to achieve! The foods we eat have a direct impact on the blood (and oxygen) to our brains, as well as our energy levels and how quickly that energy is depleted. Because of this, our diet choices affect not only our energy levels but also how long we’re able to stay focused, as well as how our memory works. It’s important to understand that even though it may seem like it, you’re not helpless in your battle with your mind to concentrate and focus. You control your body by what you put into it! Even though many of us don’t usually associate delicious meals with healthy foods, the following list of the top 10 brain-boosting foods will show you that this does not have to be the case. Each food is accompanied by mouthwatering recipes that are as healthy as they are delicious!

    1. Blueberries

    Blueberries are one of the healthiest berries. They are not only an absolute joy to eat but are also antioxidant-packed foods with high levels of vitamins C and K, as well as essential minerals such as potassium.  The high gallic acid levels in blueberries also means that they are particularly helpful at protecting our brain cells from the negative effects of stress and anxiety, aiding the communication between neurons and improving our cognitive functions. Suggested Dishes: Blueberries can be used in a variety of both sweet and savoury dishes, from blueberry tarts with walnut crusts to chicken blueberry pasta salad

    Advertising

    2. Avocados

    Don’t be put of by the high fat content in avocados – they contain monosaturated fats, which are actually good for you! High levels of vitamins C, K and B, as well as folate, mean that avocados can help you prevent blood clots in your brain by improving the flow of oxygen to it – thereby increasing your concentration span! Suggested Dishes: While most of us associate avocados with guacamole and various salads, avocados are actually incredibly diverse fruits! Broaden your taste bud horizons and give these healthy avocado fries a try. Or, if you’re feeling less experimental, this recipe for fried egg and avocado toast can be a great way to start the morning!

    3. Fatty Fish

    Trout, mackerel, tuna, and especially salmon, are the most popular fatty fish out there. Filled with DHA (Docosahexaenoic Acids) and omega-3 fatty acids, it is no wonder that these fish are recommended to anyone wishing to improve their memory, brain power, and concentration. Suggested Dishes: Try out this trout-in-a-pouch with fresh herbs and garlic recipe. If you’re more of a salmon kind of person, this salmon and arugula salad is absolutely fantastic!

    4. Flax Seeds

    These seeds are the best source of ALA (Alpha-Linolenic Acid), which is a healthy fat that works wonders for your cerebral cortex, keeping it healthy and fully functional. The function of the cerebral cortex is to process sensory information (sight, taste, touch, etc.), so it is an integral part of your being able to properly focus on, and understand, information. Flax seeds also contain zinc, which is a mineral that is great for sharpening your memory. Suggested Dishes: Flax seeds have a relatively subtle taste and can be added to almost any dish, such as these healthy breakfast bars, or these cranberry-nut mini loaves.

    Advertising

    5. Nuts

    Almonds and walnuts in particular are especially great for helping you sharpen your memory and focus. They are high in ALA, antioxidants, as well as vitamins B6 and E, which keep the nervous system fully functional and shield brain cells from potential damage that could lead to poor focus, memory and concentration. Suggested Dishes: Whether you’re more into desserts or savoury snacks, nuts are versatile enough to be used in a variety of dishes to suit different preferences. Try out this almond orange crusted chicken and this walnut and sultana bread.

    6. Beets

    Beets contain natural nitrates that open up the blood vessels in your body, and in doing so they improve the flow of blood (and oxygen) to your brain – needless to say, this will significantly improve your mental performance and memory. They are also full of antioxidants that help reduce the toxins in your blood! Suggested Dishes: While many of us may have childhood memories involving unpleasant meals with beetroot, when cooked the right way, they can add an incredibly unique taste to many different meals. Beetroot brownies and this amazing raw beetroot salad  can be great ways to introduce beetroot into your diet!

    7. Coconut Oil

    Coconut oil is rich in MCTs (medium chain triglycerides) which have been associated with improved memory and concentration, and have been shown in clinical trials to improve memory in older, memory-impaired adults. This oil is also full of anti-inflammatory agents that also work to improve your cognitive functionality. Suggested Dishes: These seeded coconut oil crackers are incredibly quick and easy to make, and so is this delicious coconut-maple granola!

    Advertising

    8. Turmeric

    Curcumin is the special agent found in turmeric that makes this spice surprisingly healthy! Turmeric is full of anti-inflammatory agents that help to boost antioxidant activity in our bodies, and improve the oxygen flow to our brains, leaving us alert and focused, and our memory capacity significantly improved! Suggested Dishes: This healthy turmeric tea will help prepare you for productive hours of work, as will this scrumptious turmeric omelette.

    9. Rosemary

    Rosemary is full of carnosic acid; this helps to protect the brain from various negative factors that are linked to Alzheimer’s disease. Rosemary also helps to slow down the natural processes through which our brains age, helping us stay focused on even the most complicated of tasks! Suggested Dishes: These rosemary chicken sandwiches and rosemary roasted almonds are quick to make and are great packed-lunch options!

    10. Dark Chocolate

    Dark chocolate is full of nutrients and minerals such as iron, magnesium, zinc and potassium. As well as being a great source of antioxidants, it also improves the blood flow to your brain, boosting your concentration and keeping you alert! Remember, this applies to dark chocolate, and not to most of the highly processed milk chocolate bars we are oh-so-familiar with! Suggested Dishes: If you’re not a fan of eating plain dark chocolate, you can use it as the main ingredient to several mouthwatering, yet guilt-free dishes, such as these dark chocolate pistachio apricots and this chocolate-salted caramel tart! We often make calculated life decisions about many aspects of our lives, so why not about our diets that are so crucial to our everyday productivity and mental functions? Make your diet choices a part of the strategic path to achieving your goals in life and marvel at the instant results!

    Advertising

    Featured photo credit: Ed Gregory via stokpic.com

    More by this author

    Kirstin O´Donovan

    Certified Life and Productivity Coach, Founder and CEO of TopResultsCoaching

    Why To-Do Lists Don’t Work (And How to Change That) 18 Best Time Management Apps and Tools (2019 Updated) How To Control Your Emotions Effectively How to Be More Productive: 4 Tiny Tweaks for Maximum Productivity 8 Dreadful Effects of Procrastination That Can Destroy Your Life

    Trending in Food and Drink

    1 15 Easy-to-Make Crockpot Freezer Meals for Busy Nights 2 5 Savory Ice-Cream Sandwiches Every Dessert Lover Can’t Miss 3 8 Hearty Soups That Will Surely Keep You Warm This Fall 4 8 Mouth-Watering Turkey Stuffing Recipes For Thanksgiving 5 22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on September 16, 2019

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

    We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

    The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

    Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

    1. Break Your Work into Little Steps

    Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

    For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

    Advertising

    • (1) Research
    • (2) Deciding the topic
    • (3) Creating the outline
    • (4) Drafting the content
    • (5) Writing Chapters #1 to #10,
    • (6) Revision
    • (7) etc.

    Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

    2. Change Your Environment

    Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

    One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

    3. Create a Detailed Timeline with Specific Deadlines

    Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

    Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

    My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

    Advertising

    Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

    4. Eliminate Your Procrastination Pit-Stops

    If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

    Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

    I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

    5. Hang out with People Who Inspire You to Take Action

    I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

    Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

    Advertising

    As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

    6. Get a Buddy

    Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

    I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

    7. Tell Others About Your Goals

    This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

    For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

    8. Seek out Someone Who Has Already Achieved the Outcome

    What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

    Advertising

    9. Re-Clarify Your Goals

    If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

    Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

    10. Stop Over-Complicating Things

    Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

    Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

    11. Get a Grip and Just Do It

    At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

    Reality check:

    I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

    More About Procrastination

    Featured photo credit: Malvestida Magazine via unsplash.com

    Read Next