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How to Develop Better Reading Habits

How to Develop Better Reading Habits

In a world where people often turn to video games, the Internet, and television for entertainment, developing good reading habits has grown even more important. A recent study found that reading fiction improves brain function, while another study shows that it can help in the brain development of children. If you are trying to get your kids more excited about books or even if you just want to read more often yourself, making literacy a regular part of your life can lead to an increase in reading enthusiasm for all ages.

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    Make a Date to Read

    Set up a schedule for reading and stick to it. Scheduling a time to read is crucial for creating positive reading habits, especially for children. The Alliance After School reports show that reading as little as 10 minutes a day can increase the literacy skills of children. Regardless of age, however, establishing a literary routine can help you learn to expect and be prepared by knowing what you are reading and plan ahead for your next book. To reinforce the habit, make sure you read at a specific time each day. For example, you could try cracking open a book after dinner every night or read during your lunch break. As long as you are able to to open your books at least once a day, you can choose whatever time of day you like.

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    Join a Reading Program

    Often practiced during the summer holidays, library reading programs encourage children to pursue coherent literacy habits, log their reading time, and receive rewards for their efforts. Children who participate in these programs from the age of 4 often continue to read for pleasure in adulthood. For adults, joining a book club can create a similar responsibility by offering an informal interactive book under discussion. Joining a book club will not only help to create a literary community, but can also help you practice critical thinking related to reading.

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    Try to Read the Type of Book You Like

    If you really want to develop the habit of reading, the first thing to do is to find books that you would find pleasure in reading. So I suggest you start trying out different types of books. Don’t go blindly by internet suggestions or just stick to critically acclaimed books initially. Many critically acclaimed books are for heavy readers and require a lot of  discipline and patience to complete. To acquire that kind of discipline, go for easy-reading, mass market novels first and then explore the horizon in other genres. Once you get over those kind of books, you can graduate to more complex ones thereafter.

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    Limit TV Time

    You or your children pulling away from the TV, smart phones, video games, and computers can remove a major obstacle and help you or your children to find time to read. Try taking away technology privileges until required reading time has been completed for the day. While the reward for reading will feel like television or the other form of technology you withheld until the reading was completed, over time you will learn to enjoy reading as well. The benefits of reading and the books will become the reward. If you want your children to read more, a positive example is by reading for pleasure yourself and keeping books around the house to remind you to read every day. Also, try to explain to your children why it is important to read for a brighter future, thereby making the future world better.

    Talking Books

    Talking and writing about what you read can help you with books and creative ideas. This is especially true for children who are still new to reading comprehensions. If your children are beginner readers, try to engage them in conversations about what books they are reading and help them reflect on the stories to generate excitement about their reading time. To help you deal with your thoughts about the books you read for yourself, try writing reviews for online bookstores, or join a social network like Goodreads, which allows users to share what books they read and discuss their reactions with others.

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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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