Advertising
Advertising

Why you need a Weekly Reset

Why you need a Weekly Reset

How many times have you said the following to yourself? “I can’t wait for vacation to start so I can reset, refresh and get going again.” Or perhaps… “I wish I had a vacation coming up so I could reset, clear my mind and refocus” And while thinking about how much you need a reset and a vacation, the actual time between now and your actual vacation keeps growing so much that we keep building up this event so we can rest, rethink our priorities and re-energize.

If we come back from our vacation rejuvenated, the reset was a success, if we don’t the reset was not long enough – we didn’t have enough time on our vacation to accomplish all that we wanted to do.  And/or if we come back totally stressed out, we blame it on doing too much on the vacation, instead of resting

But all of this could not be further from the truth because the problem is not what you are doing to reset, but rather the frequency of the reset itself. No matter the long hours you are working, the project deadlines and deliverables, you need to have an ongoing, consistent reset that has the potential to replenish your spirit – physically, emotionally and spiritually. That’s a tall order, but not impossible.

Advertising

There are a number of paths a weekly reset can take – they don’t all need to be sweat inducing marathons of yoga or deep introspective reading but they should be enough to free your mind and disengage it from your day-to-day so it forces you to focus solely on the task at hand.

Physical

Exercise is a great reset because it jumbles all the chemicals in your body and forces you to focus on the next task at hand – that next run, those next barbells, that last push-up – primarily because if you fall or drop a dumbell, it is going to hurt.

But even when you have such a dedicated focus on the task at hand, your mind wanders from your problems at hand to focussing on the pain in your knee (how can you make it better) or the sore muscles in your shoulder (which feel good) as your mind leaves the results of the last meeting behind you.

Advertising

I have never practiced yoga but have watched as many people eagerly attend sessions that let them focus on balance and stretching for an hour or more – leaving the room energized, motivated and refreshed. For awhile I was doing a lot of swimming and found this a great way to relax and refresh. Thinking of work problems stopped when I swam repetivive laps back and forth for an hour.

Mental

Reading a book in a genre you have never read before or writing about a topic that you have no knowledge or experience writing in are great ways to reset your mind to other problems and learn something new at the same time. Think back to when you wanted to build that backyard deck and you had to buy all those books to learn what to do. You’d read, spend time drawing it out, looking at what other people had done and learning. You might not have known it at the time, but you gave yourself a mental reset.

Spiritual

Without going into religion or faith, we all need to replenish and reset our spirit as often as we can. What that means to anyone can be very different – some people welcome and enjoy the company of others, feeding off their energy as a community to feel replenished while others prefer the solidarity of being left to their own thoughts while they watch the wind blow through the trees.

Advertising

There is no magic answer except for understanding and becoming aware that this level of reset is important for you to re-evaluate who you are and where you are going. It is not easy and generally involves us asking ourselves some hard questions about ourselves. And when do we generally have time to do this? When on vacation, when we can think and ponder on actions and decisions we have taken.

A reset can be anything but watching TV on your device of choice, is not a reset, instead, it’s more or less of a middle ground where you watch what is happening, but you drift to picking up your phone, reading that book or doing something else. It doesn’t require your focus and doesn’t leave you feeling replenished. TV can be great for relaxation and enjoyment but not as a reset.

And therein lies the key to any reset, it must pull in your focus 100% to the task at hand. I have found time over time that the best resets are the ones that thrust us out of our known comfort zone. Something that we are not familiar with, that requires 100% of your focus because you can’t waiver. This is why vacations are such a great reset because we go somewhere new, try something different, enjoy a new type of cuisine, the list is endless of all the “new” things we do that take us outside of our comfort zone.

Advertising

Think back to how refreshed and energized you felt when you came back from your last vacation, now step back and think to where and how you commit to getting that feeling every week, those fresh eyes and worldview and how they would benefit not only the problems you are working on but the problems your team and others are working on and how much better a position you would be in to help them out.

Featured photo credit: VFS Digital Design via imcreator.com

More by this author

Greg Thomas

Software Architect

Successful People Aren’t Luckier Than Everybody Else, They Just Know How to Make Good Decisions To Be a Better Person, We Need to Go Through 5 Stages of Changes Bad Bosses Bark Out Orders, Good Bosses Coach Their Teams Your Routine is the Key to Achieving Your Goals Why you need a Weekly Reset

Trending in Brain

1 How to Improve Your Brain Memory Naturally: Foods to Eat And Skip 2 Do Memory Supplements Work? 10 Supplements to Boost Brain Power 3 How to Improve Your Memory: 7 Natural (And Highly Effective) Ways 4 10 Best Brain Power Supplements That Will Supercharge Your Mind 5 Science Says Silence Is Much More Important To Our Brains Than We Think

Read Next

Advertising
Advertising
Advertising

Last Updated on August 8, 2019

How to Improve Your Brain Memory Naturally: Foods to Eat And Skip

How to Improve Your Brain Memory Naturally: Foods to Eat And Skip

Staying focused and maintaining high performance in a hectic work rhythm leads to stress and mental exhaustion. So how to improve brain memory naturally?

The good news is that the negative effects of increased cognitive efforts can be prevented: brain foods, combined with healthy sleep regime and exercise, improve memory, concentration, and intellect.

What’s more, cutting many foods that we consider “generally harmful” out of the diet improves brain function and reduces brain health risks.

How does food improve brain health? Research proves that specific elements contained in the food positively influence molecular systems and support cognitive function.[1] Here’s how:

  • Amino acids support neurotransmitters, endogenous chemicals that transmit signals between nerve cells. This helps keep the brain sharp.
  • Glucose is the main source of energy for human brain. Almost all energy that the brain consumes is derived from glucose.
  • Fatty acids strengthen nerve cells. They bring essential nutrients into brain cells and keep harmful toxins out.
  • Antioxidants protect brain cells by inhibiting oxidization, reducing its negative effects, and removing oxidizing agents from the body.

Knowing what substances are good for brain health, it’s easier to choose a diet that improves memory, maintains brain health and protects it from damage factors. Many foods are known to have positive effects on cognitive health, so anyone can choose their favorite ones to include in their daily diet.

10 Foods That Improve Your Brain

1. Nuts and Seeds

Nuts, such as walnuts and almonds, contain fatty Omega-3 acids that the brain needs for its healthy function, and antioxidant vitamin E that protects nerve cells and reduces brain health risks.

Whole grain, beans, and seeds – sunflower, pumpkin and others – are also a great source of amino acids and zinc that improve memory and contribute mental clarity.

Nutritionists recommend consuming nuts and seeds as a healthy snack – a handful of them is enough to satisfy midday hunger and to cover your daily requirement of brain-supporting substances.

2. Salmon and Other Fatty Fish

Salmon is another source of omega-3 fatty acids that maintain brain health. Essential fatty acids contained in fatty fish, such as tuna, herring and sardines, have a protective effect on brain in the aging process by reducing the risk of developing Alzheimer’s disease.

In a shorter-term perspective, they show positive effects on cognitive-behavioral health: they significantly reduce the risk and the symptoms of depression, ADHD, and anxiety.

Advertising

3. Dark Green Vegetables

Rich in antioxidants and vitamin C, green leafy vegetables are known for their positive effects on general well-being and sharpness of mind.

Additionally, such veggies as broccoli, avocado, or kale are powerful cancer fighters. They contain vitamin K that fights lack of concentration, prevents Alzheimer’s disease, and works as an anti-aging substance.

Spinach, kale, and chard also contain brain-boosting vitamins B and iron that helps transfer oxygen to the brain.

4. Dark Chocolate

We often assume that healthy food is not tasty and our favorite sweets are unhealthy, but that’s not quite true.

Combining the useful with the pleasant is possible when it comes to chocolate – and the darker the better: the best choice is 70% cocoa and more. Dark chocolate is rich in flavonoids that stimulate blood flow to the brain, and such elements as iron, manganese, copper, and magnesium that boost energy and support many body functions.

Consuming cocoa improves cognitive function , reduces stress, and protects mental health.

5. Tomatoes

Tomatoes are packed with carotenoids that safeguard fat in the body. As brain is mainly made of fat, this function is especially important for it.

Tomatoes are a great source of two carotenoid types: lycopene and beta-carotene. They are powerful antioxidants that protect brain cells from free-radical damage, regulate cell growth, have anti-aging effects, and improve memory.

6. Eggs

Many of us mostly consume eggs as a source of proteins, but they have much more value for our health. They contain choline that regulates enzymes essential for mental health.

Eggs are a safe way to consume cholesterol that strengthens brain cells and structures. Apart from that, eggs are packed with antioxidants and healthy fats that nurture and protect the brain.

Advertising

7. Berries

Berries are a great source of vitamins that help our body function properly. They contain vitamins C and K, antioxidants, fiber, and many other important nutrients.

Dark berries, such as blackberries, blueberries, and cherries, are a source of flavonoids that improve brain health and boost memory.

And while fresh berries are usually a seasonal treat, dried and frozen ones are also rich in healthy nutrients and can be consumed throughout the entire year.

8.Green tea

Green tea has been being used as a medicine throughout the centuries.[2] The list of its benefits for health and well-being is very long – but we’ll focus here on its positive effects on brain. It is extremely rich in antioxidants that protect brain from harmful free radicals and reduce the risk of cancer.

In 1494, Japanese scientists identified in green tea an amino acid called L-theanine. It promotes relaxation and facilitates sleep, helping maintain concentration, regulating emotions, and boosting cognitive abilities.

9. Sage and rosemary

Adding these herbs to your favorite dishes not only improves the taste, but also sharpen the mind, alleviate fatigue, and increase mental clarity.

These herbs contain over 40 active compounds that benefit brain health and enhance cognitive activity. They promote focus, concentration, and calmness, which is essential for alertness and long-term memory.[3]

10. Red wine

While high levels of alcohol are destructive for overall well-being and for brain health in particular, small amounts of red wine are refreshing and vivifying for brain.

Studies have shown that red wine, alongside with it relaxing effect, also improves the brain’s ability to remove harmful toxins by regulating the glymphatic system, reduces the risk of inflammation, and improves cognitive abilities and motor skills.[4]

5 Foods That Harm the Brain

We’ve figured out what food is healthy – but knowing what is to avoid is also essential for maintaining brain health, good memory and sharp focus. Here’s a list of the most harmful foods that impair memory, impact mood, and increase health risks:

Advertising

1. Sugary Foods and Beverages

Studies prove that higher sugar levels in the blood not only result in excessive body weight and increase the risk of diabetes – they also expose you to the risk of dementia.[5] That’s why rep lacing sugary drinks and foods with healthier products is essential.

Consider consuming unsweetened tea, water, vegetable juice, and unsweetened dairy products instead.

2. Trans Fats

Trans fats, or unsaturated fatty acids, in small amounts occur in natural and healthy products, such as dairy and meat, where they’re are not a major concern. Much more harmful are industrially produced ones, which are used in snacks, packaged baked goods, and fast food.

As there’s a relation between the intake of trans fats and the risk of Alzheimer’s disease, World Health Organization introduced a guide to eliminate trans fats from the global food supply.

3. Refined Carbohydrates

Refined carbs include sugar and highly-processed grains – for example, white flour. Due to their high glycemic index (GI), they are considered harmful to brain: foods high in GI impair memory in both children and adults, increase inflammation risks and can cause degenerative diseases.

A healthy alternative is whole-grain foods, vegetables, and fruits.

4. Aspartame

A thing that is considered “better than sugar”, but in fact is not better at all. It is efficient for losing weight because it has zero calories, but its components – phenylalanine, methanol, and aspartic acid – have negative effects on cognitive abilities, mood, and alertness.

A healthy choice recommended by experts is reducing the amount of sugar and artificial sweeteners in your diet, or cutting them out altogether.

5. Alcohol

While experts mention positive effects of moderate amounts of red wine on brain health, the excessive consumption of alcohol can cause severe problems that everyone needs to be aware of.

Reduction in brain volume, metabolic problems, disruption of neurotransmitters are the most frequent negative effects. They cause memory loss, behavior disorders, and long-term brain damage.

Advertising

Keep alcohol consumption moderate, or avoid it at all, especially if you already have any health risks.

Bonus Advice…

Just eating healthy food sometimes is obviously not enough for improving cognitive performance in the long-term perspective. The key to achieving the best result is getting healthy nutrients consistently. That’s why carefully balancing your daily meal is essential for staying focused and productive.

Here’s some advice on what foods you can choose for your daily diet to boost your memory, concentration, and brain health:

Breakfast

A full and healthy breakfast is an efficient way to start your day productively – so never skip it!

Oatmeal, berry smoothies, and eggs are traditional breakfast meals, and they are a great source of memory-boosting nutrients.

Lunch

It’s sometimes tempting to opt for fast food or packaged baked goods, but stay away from them if you want to stay healthy and energized.

Sandwiches and salads with fish, green leafy vegetables, whole grain and chicken are a great choice for a light and healthy lunch.

Dinner

Again, don’t turn fast food into a habit – such options as seafood and fish, salads with tomatoes and green vegetables, kale, and whole-grain products energize your body and are a better choice for brain health and overall well-being.

Snacks and Desserts

Cookies and candies are a popular (and not really healthy) option for a snack or a dessert. Instead, try choosing healthier meals for your snack. Walnuts or almonds, fresh fruit or berries (depending on the season), or fruit and nut mix give a powerful energy boost.

And don’t forget that dark chocolate is also a healthy choice for a dessert!

The Bottom Line

Improving and maintaining memory, focus and cognitive abilities is crucial for a full and active life. Choosing healthy foods and avoiding unhealthy ones helps support brain health in both short-term and long-term perspective. Keep your diet consistent, and combine good food habits with exercise, healthy sleep regime and reasonable work-life balance to achieve best results.

Featured photo credit: Thomas Evans via unsplash.com

Reference

Read Next