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7 Actionable Tips To Help Your Brain Function At It’s Highest Level

7 Actionable Tips To Help Your Brain Function At It’s Highest Level

The mind is an incredible and powerful thing, and half of the reason why it’s so amazing is it’s elasticity for performance. Someone one day can be ON, and the next day they might feel like they’re in a fog from not having their morning coffee. It’s a wonder we have all of these amazing tools at our disposal to help us think sharply, but unfortunately, many people never use them. The following aren’t just ‘healthy’ options to help your brain– they truly help you think more clearly, and give you energy.

1. Proper nutrition, particularly healthy fats like fish oil

This is something many people will skip, they will go right into the energy drinks when they feel tired, without ever having to consider that maybe it’s their diet that is off. But not only does nutrition have a crazy amount to do with fitness and fat-loss – healthy foods, particularly fish and supplements like fish oil, are used to help treat depression and cognitive decline according to the University of Maryland Medical Center.

Take 3 fish oil capsules in the morning with your coffee to get these essential fatty acids. 

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2. B6, B12 and Folic Acid (B9)

Vitamins aren’t the easiest, quickest fix – but according to Mercola, Health Company B-vitamins are so integral to brain function that they can slow brain shrinkage and even help treat dementia. If you’ve been experiencing fatigue or mental fog, then you may have deficiencies in some key nutrients.

Take all three of these vitamins with the fish oil to keep your energy and cognitive abilities at their peak throughout the day. 

3. Exercise daily for at least 20 minutes

This is a particularly underrated opportunity for people even during their lunch hour, according to Search Services, who say that they communally do exercises in the office and take walks to loosen up the mind and keep them sharp. Sometimes taking 20 minutes away from your work space to get your blood flowing is exactly what is needed.

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As part of your routine you should include: A 20 minute run/walk every morning, as long as your heart is pumping you don’t need to be running the entire time. Try intervals, which include running and walking intermittently. 

4. Volunteer & socialize

Getting out in the world and mingling with people is very good for your brain, particularly when you’re all doing something constructive to help the community. According to the site Prevention – “Essentially, it’s a drug-free way to keep you feeling young.” and 65.4 million Americans are volunteering every year.

Take, when possible, one trip to the local soup kitchen or homeless shelter. Volunteer an afternoon with your coworkers, or with 2 or 3 of your friends.  

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5. Read on a regular basis

The Open Education Database touts a surprising amount of cognitive benefits. They say, ‘Story structure encourages our brains to think in sequence, expanding our attention spans.’ Neuroscientists also encourage parents to have their kids read or read to them, as it helps encourage story structure and counter issues regarding short attention spans.

Take a moment out of your busy week to read something that excites you, like a well-written novel or a book on a new topic you’re interested in.

6. Try new hobbies and interests that challenge you

Beyond fitness – many hobbies that challenge you like sudoku, puzzles, cooking, playing music, or meditating can allow your cognitive function to be working at peak capacity. According to Goals.com, these types of hobbies and interests can help with things like multi-tasking, creativity, and allow us to consider new perspectives, as well as stimulate visual and tactical responses.

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Take up a new hobby every couple of months, and do your best to mix the enjoyment of a new experience with the aspect of having a good challenge.

7. Get the appropriate amount of sleep

Don’t balk at the basics. The amount and rhythm of your sleep are integrally linked to mental health, according to a Ted Talk by Russell Foster. We’ve all had one of those days where we’ve only gotten 4 hours of sleep, made our way into a room, before completely forgetting what we initially intended on doing. We are not superheroes, most of us need to get 6 to 9 hours of sleep. Increments of 1.5 hours of sleep are considered a general rule of thumb for a sleep cycle according to Psych Digest. Therefore, waking up after 7.5 hours or 9 hours of sleep will help you keep feeling refreshed. This is due to the fact that these times are in between the points of your deepest sleep. This routine would be much better for you than say, waking up after 8 hours or 9.5 hours of sleep, only interrupting yourself in the midst of a sleep cycle.

Take some time at night to wind down, set your phone away from your bed and/or find out what works for you – your best sleep will come when you find and stick to a pattern, rather than changing your routine all the time.

Best of luck finding the tips that work for you. The process of finding ways to increase brain function and cognitive ability is very fun, and whether you do all of the things above, or just some, I hope that it’s effective and that it yields you interesting results!

Featured photo credit: Pic Jumbo via picjumbo.com

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Last Updated on April 6, 2020

15 Best Productivity Hacks for Procrastinators

15 Best Productivity Hacks for Procrastinators

Let me guess.

You should be doing something else rather than reading this article. But due to some unknown force of nature, you decided to procrastinate by reading an article about how to hack procrastination. You deserve a pat on the back.

Fortunately, procrastination is not a disease. It’s just a mindset that can be changed, however, here are some productivity tips you need to start getting work done:

First, you need to acknowledge that procrastinating is an unhealthy habit. Not only you’re prioritizing unimportant things, basically, nothing gets done. Still unsure if you’re a procrastinator? Check out this article: Types of Procrastination (And How To Fix Procrastination And Start Doing)

Second, your commitment to change is very important. You should be physically, emotionally, and mentally determined to change this habit. If not, then you’ll just succumb to the tempting lure of doing other things rather than your tasks or chores.

Here are sthe best productivity hacks to improve productivity and keep yourself from procrastinating at work:

1. Give (10+2)*5 a Try

Let’s start with a classic but very effective hack called (10+2)*5 created by Merlin Mann,[1] author of 43Folders.com. Don’t worry. This is not a complicated Mathematical formula you need to solve.

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The (10+2)*5 simply means 10 minutes work + 2 minutes break multiplied by 5, completing 1 hour. It is crucial to stick with the time limits and not skipping work and break schedules. The point of this is for you to create a jam-packed routine of work and break schedules. The result? You will eventually skip your break schedules.

2. Use Red and Blue More Often

Clean your desk and remove things that might distract you. According to a Science Daily study[2] about which colors improve brain performance, red was found out to increase attention to details while blue sparks creativity. Surrounding your workplace with these colors not only benefits your brain, it’s also pleasing to the eye.

3. Create a Break Agenda

List all the things you want to do on your break, be it surfing the web, checking your emails, snack time, taking selfies, Facebook/Twitter—everything.

Like the (10+2)*5 hack, squeeze these in between work time but the difference is you schedule these activities for ONLY 20 minutes. Eventually, you’ll take your break minutes wisely. You’re finishing tasks while sidetracking to doing the things you enjoy.

4. Set a Timetable for Your Tasks

Like any other habits, procrastinating is a tough wall to break. Replace this habit with another habit. When you’re assigned a task, set a timetable for each step. Let’s say you have a big research task. Here’s a sample timetable:

9:00 – 9:10 am – Set up all your tools, browser tabs, emails, coffee, etc..
9:10 – 10:00 am – Internet research
10:00 – 10:45 am – Look through existing files
10:45 – 11:00 am – Break time!
11:00 – 12:00 pm – Outline the research report

Deadlines are the best hack for getting things done. Setting a specific time to finish a task creates time pressure even if the deadline has passed.

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5. Take It Outside!

Do yourself a favor and don’t ruin the comfy vibe of your home. If you need to work on a stressful project, do it in a library or coffee shop. You’ll never finish it anyway. Your cozy sofa and toasty bed will just lure you into napping yourself to doom.

6. Become Productively Lazy

Instead of finding all sorts of ways to unproductively procrastinate, use your habit to look for shortcuts and new ways to finish your tasks. Staple multiple papers at a time or master the 3-second t-shirt folding technique. A strong drive combined with laziness sometimes bring out the productive and creative side you never knew you have!

7. Assign a ‘Task Deputy’

It could be your colleague, your supervisor, or your significant other, anyone who has the unforgiving guts to reprimand you when you procrastinate. You could go the extra mile by paying up unfinished tasks or times you open your Facebook or watch a funny cat video on YouTube. Let’s see how five bucks every time you procrastinate will change you.

8. Consider a Gadget-Free Desk

According to a study by Kleiner Perkins Caufield and Byers, average users check on their phones 150 times per day and having your phone just an elbow away just creates sizzle to this habit.[3]

Removing mobile devices and gadgets allows you to focus on your work without the constant interruption from notifications, calls, and text messages. It eliminates the very distracting ambiance and the urge to unlock your phone just because.

9. Prepping the Night

Before hitting the sack to oblivion, prepare everything you’ll need the next day. This will probably take you 15 minutes tops, saving you more time for coffee in the morning.

Spin class at am? Pack up your gym clothes, shoes, socks, etc. or better, create a checklist so you don’t miss anything. You can also prep your food into containers and just grab one before leaving.

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10. Do a 7-Minute Workout in the Morning

Exercising is proven to increase productivity and stimulate release of endorphin or “Happy Hormones”.

Take a jog outdoors and get warmed up for the day. Don’t feel like running outside? Hop on a treadmilli. It’s a great investment and there are a lot of ways you can use a treadmill like endurance running and metabolism training. On a budget? Here’s a 7 minute, no-equipment needed workout you can do at home:

11. Set-up Mini Tasks

If you’re given a big project, break it down into mini tasks. Create a checklist and start with the easy ones until you finish. Got an article to write? Just start with the title and the first sentence. Or perhaps you have a visual presentation to make?

Spend 15 minutes on your outline, take five minutes coffee break, then finish the first two slides. Accomplishing something, no matter how tiny, still gives you that sense of fulfillment.

12. Create an Inspirational Board or Reminder

I found these mini desk chalkboards from Etsy you can use to write motivating quotes.

Or you know what? Simply write “Do it now!” and stare at it for 10 seconds every time you feel like dropping by on Reddit.

13. Redecorate Your Room

Redecorating my room motivates me to maintain that ‘new’ look for some time until I get use to it and eventually stop. So I redecorate again and again, it became a monthly habit really. Here are some DIY ideas you can do to any room without spending much.

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14. Ready Your Nibbles

You know that trip to the pantry? It’s just seconds away but it took you several minutes just to get your fruit snacks in the fridge. Before starting a task, prepare your nibbles on your desk to avoid zoning out and losing yourself on the way to the pantry.

Bonus productivity hacks you can do at home:

15. Schedule Your Chores

Write down your chores in a weekly basis with matching day and time when you should be doing these.

For the artsy folks, you can create fun chore charts like these or simply stick the list somewhere visibly annoying e.g. mirrors, doors, TV. The trick is listing as many chores as you can for the week and including unfinished chores the following week. Who likes seeing a long list of chores first thing in the morning?

More Tips to Overcome Procrastination

Featured photo credit: Glenn Carstens-Peters via unsplash.com

Reference

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