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5 Surprising Tricks That Will Enhance Your Concentration

5 Surprising Tricks That Will Enhance Your Concentration

One of the biggest obstacles to being productive is the lack of focus.

Distractions are everywhere these days, not just outside, but at home, and even in our heads. So we need to constantly watch out for them, do our best to prevent interruptions, and structure our days in the most effective way possible by managing our time well.

But still, more focus would make a huge difference to how quickly we get things done and how accomplished we are at the end of the day.

You’ve already heard some general tips on how to concentrate better, so here are a few ways to enhance your mind power that you probably don’t know about:

1. Doodle

For most people, this is a tiny bad habit and a waste of time. But research shows that it’s actually a thinking tool, a powerful exercise that can be beneficial to our ability to focus. What’s more, it helps you be more mindful, productive and creative.

So, being a doodler may be one of your biggest assets. During a business meeting or a lecture, it’s what lets you listen more carefully, and not just remember more from what’s being said, but also internalize it.

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When you’re procrastinating because you don’t know where to start, aren’t feeling like it or are just distracted, begin doodling. You’ll come up with ideas and your mind will be recharged.

2. Create a not to-do list

To-do lists are one of the simplest productivity tools out there, but they still serve us well. How about a not to-do one?

Together with writing down what you need to get done during the day and crossing off an item whenever it’s completed, you can also have a section for the things you should avoid doing, like bad habits and things that make you procrastinate and lose focus.

You’ll first need to identify the biggest distractions from daily life.

How does this help you? Well, you become aware of the main factors that are preventing you from concentrating and keep them in mind throughout the whole day.

Sometimes, just a quick reminder of what we shouldn’t be doing, or even thinking about, can work wonders.

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Some items you can include are checking email too often, not using social media when you’re doing your most important work for the day, not overthinking before starting a project, not multitasking, not thinking about the work you’ll be doing later (but focusing on what’s next on your list and giving it your undivided attention).

3. Do something completely different

When you’re about to get to work and can’t seem to focus, just go do something else for a while.

That tip doesn’t make sense until you give it a try.

It’s similar to the idea generation process, where you can come up with more ideas when you stop thinking about it.

So whenever you’re distracted, instead of trying too hard to concentrate on your task, go out for a walk, have a quick workout, have a quick chat, call a friend, declutter your room or put some music on and dance for a few minutes.

When you get back to what you were doing, you’ll find it easier to concentrate and will feel fresh and be in a better mood.

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4. Chew gum

It’s proven to improve our mind and productivity and help us focus for longer.

According to a study at the Cardiff University, gums are quite practical when you’re facing a continuous activity.

So the next time you need to work on something that’s either boring or takes too long, chew gum and keep your focus.

5. Meditate

You’ve probably heard of that one, but people talk mostly about its overall effects in the long run.

Yes, meditation improves your health in many ways, from strengthening your immune system, reducing blood pressure and decreasing your chances of many diseases, to dealing with depression and managing ADHD symptoms.

But it’s also fantastic for concentration enhancement. Turning it into a daily habit means you’ll learn how to be present, how to focus on one thing for longer (by practicing this using your breath in the beginning) and how to let go of random thoughts, which are often the reason we can’t shut off our brain.

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But it can also be used as a quick solution. When getting to work, have a 5-minute meditation session right before that. You don’t need anything specific other than some solitude.

Incorporate zen techniques to your life. Breathe deeply, concentrate on one thought, be at ease and be in the present moment. You’ll instantly lower your heart rate. The deep breaths will help you increase the oxygen supply to your brain and make it work better.

Enhance your brain power

Now that you have new productivity techniques to test, you can stop blaming others for interrupting you while working, stop feeling bad about not being efficient but still doing nothing about the tasks on your list, and stop hoping for things to change without your role.

Luckily, concentration can be boosted daily, even if you dedicate it 5 minutes or so. The long-term effect, however, will be tremendous.

Once you enhance your brain power, you’ll see other changes happening in your life. You’ll remember things with ease and that may be beneficial to your social life and relationships  (people are honored when you remember details about their life or something they said a long time ago, for example).

You’ll excel at work and others will notice that. Your work will never overwhelm you again.

As for learning new things, that will become a piece of cake as gaining knowledge and developing skills is all about how good your memory is, whether or not you can concentrate easily and stay focused for a longer period of time.

So, how will you enhance your concentration today?

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Last Updated on October 29, 2018

What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

Brain fog is more of a symptom than a medical condition itself, but this doesn’t mean it should be ignored. Brain fog is a cognitive dysfunction, which can lead to memory problems, lack of mental clarity and an inability to focus.

Many often excuse brain fog for a bad day, or get so used to it that they ignore it. Unfortunately, when brain fog is ignored it ends up interfering with work and school. The reason many ignore it is because they aren’t fully aware of what causes it and how to deal with it.

It’s important to remember that if your brain doesn’t function fully — nothing else in your life will. Most people have days where they can’t seem to concentrate or forget where they put their keys.

It’s very normal to have days where you can’t think clearly, but if you’re experiencing these things on a daily basis, then you’re probably dealing with brain fog for a specific reason.

So what causes brain fog? It can be caused by a string of things, so we’ve made a list things that causes brain fog and how to prevent it and how to stop it.

1. Stress

It’s no surprise that we’ll find stress at the top of the list. Most people are aware of the dangers of stress. It can increase blood pressure, trigger depression and make us sick as it weakens our immune system.

Another symptom is mental fatigue. When you’re stressed your brain can’t function at its best. It gets harder to think and focus, which makes you stress even more.

Stress can be prevented by following some simple steps. If you’re feeling stressed you should avoid caffeine, alcohol and nicotine — even though it may feel like it helps in the moment. Two other important steps are to indulge in more physical activities and to talk to someone about it.

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Besides that, you can consider keeping a stress diary, try relaxation techniques like mediation, getting more sleep and maybe a new approach to time management.

2. Diet

Most people know that the right or wrong diet can make them gain or loss weight, but not enough people think about the big impact a specific diet can have on one’s health even if it might be healthy.

One of the most common vitamin deficiencies is vitamin B12 deficiency and especially vegans can be get hid by brain fog, because their diet often lacks the vitamin B-12. The vitamin B12 deficiency can lead to mental and neurological disorders.

The scary thing is that almost 40 % of adults are estimated to lack B12 in their diet. B12 is found in animal products, which is why many vegans are in B12 deficiency, but this doesn’t mean that people need animal products to prevent the B12 deficiency. B12 can be taken as a supplement, which will make the problem go away.

Another vital vitamin that can cause brain fog is vitamin D. More than 1 billion people worldwide don’t have enough vitamin D in their diet. Alongside B12 and vitamin D is omega-3, which because of its fatty acids helps the brain function and concentrate. Luckily, both vitamin D and omega-3 can be taken as supplements.

Then there’s of course also the obvious unhealthy foods like sugar. Refined carbohydrates like sugar will send your blood sugar levels up, and then send you right back down. This will lead to brain fog, because your brain uses glucose as its main source of fuel and once you start playing around with your brain — it gets confused.

Besides being hit by brain fog, you’ll also experience tiredness, mood swings and mental confusion. So, if you want to have clear mind, then stay away from sugar.

Sometimes the same type of diet can be right for some and wrong for others. If you’re experiencing brain fog it’s a good idea to seek out your doctor or a nutritionist. They can take some tests and help you figure out which type of diet works best for your health, or find out if you’re lacking something specific in your diet.

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3. Allergies

If you have food allergies, or are simply a bit sensitive to specific foods, then eating those foods can lead to brain fog. Look out for dairy, peanuts and aspartame that are known to have a bad effect on the brain.

Most people get their calories from corn, soy and wheat — and big surprise — these foods are some of the most common foods people are allergic to. If you’re in doubt, then you can look up food allergies[1] and find some of the most common symptoms.

If you’re unsure about being allergic or sensitive, then you can start out by cutting out a specific food from your diet for a week or two. If the brain fog disappears, then you’re most likely allergic or sensitive to this food. The symptoms will usually go away after a week or two once you remove the trigger food from the diet.

If you still unsure, then you should seek out the help of your doctor.

4. Lack of sleep

All of us know we need sleep to function, but it’s different for everybody how much sleep they need. A few people can actually function on as little as 3-4 hours of sleep every night, but these people are very, very rare.

Most people need 8 to 9 hours of sleep. If you don’t get the sleep you need, then this will interfere with your brain and you may experience brain fog.

Instead of skipping a few hours of sleep to get ahead of things you need to do, you’ll end up taking away productive hours from your day, because you won’t be able to concentrate and your thoughts will be cloudy.

Many people have trouble sleeping but you can help improve your sleep by a following a few simple steps.

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There is the 4-7-8 Breathing Exercise, which is a technique that regulates your breath and helps you fall asleep faster. Another well-known technique is to avoid bright lights before you go to sleep.

A lot of us are guilty of falling asleep with the TV on or with our phone right by us, but the blue lights from these screens suppresses the production of melatonin in our bodies, which actually makes us stay awake longer instead. If you’re having trouble going to sleep without doing something before you close your eyes, then try taking up reading instead.

If you want to feel more energized throughout the day, start doing this.

5. Hormonal changes

Brain fog can be triggered by hormonal changes. Whenever your levels of progesterone and estrogen increases, you may experience short-term cognitive impairment and your memory can get bad.

If you’re pregnant or going through menopause, then you shouldn’t worry too much if your mind suddenly starts to get a bit cloudy. Focus on keeping a good diet, getting enough of sleep and the brain fog should pass once you’re back to normal.

6. Medication

If you’re on some medication, then it’s very normal to start experiencing some brain fog.

You may start to forget things that you used to be able to remember, or you get easily confused. Maybe you can’t concentrate the same way that you used to. All of these things can be very scary, but you shouldn’t worry too much about it.

Brain fog is a very normal side effect of drugs, but by lowering your dosage or switching over to another drug; the side effect can’t often be improved and maybe even completely removed.

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7. Medical condition

Brain fog can often be a symptom of a medical condition. Medical conditions that include inflammation, fatigue, changes in blood glucose level are known to cause brain fog.

Conditions like chronic fatigue syndrome, fibromyalgia, anemia, depression, diabetes, migraines, hypothyroidism, Sjögren syndrome, Alzheimer’s disease, Lupus and dehydration can all cause brain fog.[2]

The bottom line

If you haven’t been diagnosed, then never start browsing around Google for the conditions and the symptoms. Once you start looking for it; it’s very easy to (wrongfully) self-diagnose.

Take a step back, put away the laptop and relax. If you’re worried about being sick, then always check in with your doctor and take it from there.

Remember, the list of things that can cause brain fog is long and it can be something as simple as the wrong diet or not enough sleep.

Featured photo credit: Asdrubal luna via unsplash.com

Reference

[1]Food Allergy: Common Allergens
[2]HealthLine: 6 Possible Causes of Brain Fog

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