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6 Questions That Help You Break Out of A Motivational Slump

6 Questions That Help You Break Out of A Motivational Slump

Even the best, most ambitious people find it hard to get things done sometimes. Motivation doesn’t exactly greet us every morning or even make attempts to show up at the front door and ring the bell. Many days can be a struggle to reach goals and meet deadlines. Occasionally, the motivation just isn’t there and we let the “slumpiness” take over our usually powerful and productive selves.

Well, there’s help. The first step to getting out of a slump is to discover why you’re in one, in the first place. To do that, you must ask yourself the right questions. Here are some questions to consider when you’re in a slump:

1. Are you tired?

Many times, when you’re lacking food, exercise, sleep, or proper nutrition, you will feel sick and tired. You need to work, but you can’t do so effectively until you take care of your body on a regular basis. And regular means being consistent.

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You can’t eat healthy for a week and then eat junk for the next three weeks. Your body will respond better to consistent care, than it will to sporadic treatments.

2. Are you in the middle of something?

Some say, beginning a project is the hardest. That may be true for many, but I tend to disagree. Continuing a project for any length of time is the hardest part.

Usually, you’re excited at the start and then there’s a mad dash when you get close to the end. In the middle, is where most of us lose it. It isn’t so much as packing for a trip or arriving at the destination, that concerns most of us; it’s how long the journey in between is, that causes us to quit or never even begin.

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3. What are you focused on?

Focusing on too many projects at once can ruin your motivation. You may think you are, but you’re not an acrobat. At least, I’m not. You only have so much time and so much energy to dedicate to any one thing.

If you focus on one thing and get it done before moving on to the next thing, you will feel better about each task and each one has the potential of being more successful. Multitasking is, quite honestly, a curse.

4. Who are you focused on?

Often, when you don’t know where to start or how to start, it can be a good idea to ask someone else, if they need help. A focus on one’s self can be draining. A focus on the needs of others or on someone else’s project may be just the impetus and fuel you need to refresh yourself and begin working on your own.

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5. Are you procrastinating?

Procrastination will throw you into a slump faster than you think. If you’re dreading something you know you should complete, you’re not really helping yourself by just thinking about it. After the dread is gone, the project will still be there.

If the dread stays around longer than it should, the project will still be there. The only way to “un-dread” yourself is to stop procrastinating and get to work. You will find that once you get into the project, the dread was all for nothing.

6. What is your confidence level?

Usually, when we’re in a slump, our confidence levels are very low. When you lack conviction, you usually don’t know when to move or what direction to move into.

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You’re scared to do anything because this will usually eject you from your comfort zone. The way to raise your level of confidence is to step out and do something. Appreciate your own abilities and believe that you can do the thing you set your mind to.

In the act of overcoming our “slumpiness”, we find ourselves, move past our limits, gain a little more ground each day, and become our own personal heroes.

“As you begin to live according to your own guidance and your own daring everything changes completely.” – Leonard Willoughby

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Daniella Whyte

Psychology Researcher

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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