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Last Updated on December 1, 2020

7 Ways to Improve Focus And Memory (Backed By Science)

7 Ways to Improve Focus And Memory (Backed By Science)
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You know that feeling when you’re wide awake, but your brain isn’t? You want better focus and memory, but you just can’t seem to get there.

I call it “brain fog”—an annoying mental haze that results in difficulty focusing, trouble retaining information, and, as a result, compromised effectiveness.

For some reason, the fog always seems to sneak up on me when I need my brain power the most, like before an important presentation or on the day before a major project is due. However, with the right tools, I usually find my way back to better focus and memory in the nick of time.

Like the dense clouds that hover over city streets, brain fog can feel impossible to cut through.

Fortunately, the human brain is resilient. With a little training and redirection, it’s possible to reclaim your mind from the fog and all the frustration (and lost time) that comes with it.

Struggling to stay on task or retain information? Try these 7 science-backed methods for better focus and memory

1. Do a Short, Strenuous Workout

I had slept for a full eight hours and eaten a nutritious breakfast. I had even had an extra cup of coffee that morning. But none of it was enough to wake up my brain. (Of course, I also happened to be on an important deadline.) So, I did the last thing I could think of: I shut my laptop and hit the gym.

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There’s plenty of well-known evidence that physical activity can positively impact brain health, including a person’s memory. While many of exercise’s health benefits occur with regular, long-term activity, a single bout of exercise can also pack a significant, immediate, punch.

To improve your memory with exercise, think short bouts and high exertion. The more strenuous the workout, the better the brain boost. In a recent study, researchers found a group of people who rode on a stationary bike for 20 minutes had an improved ability to remember faces[1].

Rather than taking a long, leisurely walk on your lunch break, try running up and down the stairs a few times, or find a place to do some jumping jacks for a few minutes. You’ll not only jump start your energy and sharpen your focus, but you’ll improve your memory in the process.

2. Exercise After You Learn

If you’re starting a new job, learning a new skill, or just attending an important meeting, do yourself a favor and plan your workout for four hours afterward. Along with boosting your focus, a bit of high-intensity movement can also be a simple way to retain recently learned knowledge—but only if you exercise at the right time.

In their research, scientists had participants learn a set of picture-location associations. One group rode a stationary bike at high intensity right after learning, another group did the exercise four hours later, and the final group didn’t do any physical activity.

Using an MRI, researchers found the individuals who exercised four hours after learning retained the most information compared to the other learners[2].

3. Cut the Distractions

There’s a time and a place for a break to re-calibrate your brain, but these breaks should be intentional. Constant interruptions won’t do you any favors, except for interrupting your workflow, and they certainly won’t lead to better focus and memory.

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I find I’m most productive and focused when I don’t give myself the opportunity to mentally switch gears. That means I keep distractions to a minimum the best I can.

When I want to achieve a state of “flow,” I put my phone on airplane mode so I don’t receive notifications that will veer me off track. I also eliminate unnecessary distractions by keeping my desk and office space clear of clutter when possible, and closing all other tabs on my internet browser.

Since the brain isn’t hard-wired to multi-task, I also try not to listen to podcasts or distracting music, which compete for my attention. Instead, I opt for classical music, which has been thought to improve focus by enhancing brain activity[3].

4. Go Outside

When it comes to better focus and memory, a little fresh air and beautiful scenery can go a long way. Even if you simply sit outside for your lunch break, you’re giving your brain more oxygen, which can boost your energy levels and improve overall brain function.

Spending longer chunks of time in nature can have profound, immediate effects on the mind. One study found memory performance and attention spans improved by 20 percent in people who spent just one hour in nature[4].

Don’t let the cloudy or cold weather keep you from the outdoors; researchers found the same effects across the board. Surprisingly, even simply viewing nature photos had a similar effect on people.

If you absolutely can’t venture outside, temporarily move your workstation to an area with plants (or go out and buy a potted plant or some fresh stems for your home office). One study found that adding live plants to an office increased employee productivity by 15 percent and improved workers’ concentration[5].

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5. Meditate

Having a hard time focusing or remembering important details? Train your brain and body to stay in the present by practicing mindful meditation, which can also benefit your mental and physical health.

Scientific evidence shows meditating can actually change your brain structure, leading to a sharper short-term memory and an improved ability to learn[6]

Meditation can also help the brain with emotional regulation and sustained attention[7].

Luckily, you don’t have to be a pro to reap the benefits of meditation. One of my favorite ways to meditate is simply sitting with my eyes closed for five minutes and taking deep breaths from my belly, in through the nose and out through the mouth.

Whenever I get distracted by an outside noise—or more likely, if my brain wanders to whatever I have coming up later on that day—I try to shift my focus back to my breathing. Those ten minutes make a huge difference in both my focus and my overall mood.

6. Grab a Cup of Coffee (or Two)

Fortunately for me, there’s actual scientific evidence behind my favorite afternoon pick-me-up habit: a hot cup of coffee. Can’t get out for a quick bout of exercise? Simply walk to your favorite coffee shop (or your kitchen), instead.

By getting up or going out for a drink, you’ll not only glean the benefits of some exercise and a much-needed break, but the process of sipping your drink, you’ll become more productive. A 2016 study found a caffeine jolt (as low as 40 mg, which is around four ounces of regular coffee) can improve alertness, attention span, and reaction time.

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A bit of caffeine can even help with vigilance, or the ability to sustain performance on boring tasks[8].

7. Do Something Else

Training your mind to remain in the present can lead to better focus and memory. However, zoning out or doing something else completely, as counter-intuitive as it may seem, has a similar effect on the mind.

Here’s why losing focus is more productive than you think: when you’re concentrated on something, your frontal cortex is busy resisting distractions. If you stay concentrated for too long, your ability to resist distractions will become fatigued, and that Netflix show or your Instagram feed will become all the more appealing[9]

Let your mind take a break from the task at hand if you’re losing steam. Instead of forcing yourself to focus, daydream, solve another problem, or engage in an engrossing, hands-on activity, like washing the dishes.

Sure, it may feel counterproductive to take your mind (and hands) off the project you’re trying to focus on, but you’ll probably come back to the task with a refreshed mind—and maybe, if you’re lucky, a kitchen full of clean dishes.

More Tips on Obtaining Better Focus and Memory

Featured photo credit: Tim van der Kuip via unsplash.com

Reference

More by this author

Aytekin Tank

Founder and CEO of JotForm, sharing entrepreneurship and productivity tips at Lifehack.

How To Set Employee Goals To Help Everyone Grow What Is Block Scheduling? (And How It Boosts Productivity) The Art of Taking a Break So You Will Be Productive Again How to Increase Attention Span If You Have a Distracted Mind 8 Surefire Problem-Solving Strategies That Always Work

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Last Updated on July 21, 2021

Are You Right-Brain Dominant? (7 Right Brain Characteristics)

Are You Right-Brain Dominant? (7 Right Brain Characteristics)
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Do you prefer drawing to writing? If so, you are most likely right-brain dominant.

When we break down the characteristics of a right-brain dominant person, we can think of someone very visual, a little spontaneous, and often labeled as emotional. They may struggle with memorization, as well as paying attention to detail. We most likely label those who are right-brain dominant as “creative”. Their learning styles often differ from a left-brain dominant person, who traditionally tends to do very well in western school systems. A right-brain dominant person on the other hand, can find it difficult to settle into routines. However, working in group settings are ideal for them, this helps them nurture the creative nature that comes with being right-brain dominant.

Here’re 7 right brain characteristics:

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1. You Prefer Drawing to Writing

If you are right-brain dominant, you most likely would rather create a picture to tell your story than writing it down word for word. Right-brain dominant people often find themselves creating visuals for ongoing learning methods.

2. You Prefer Open-Ended Questions to Multiple Choice

Since right-brain dominant people thrive in group settings, answering questions posed in an open-ended format tends to be more natural for them than answering questions in multiple choice format. Settings that allows for discussion and freedom when finding solutions is better for a right brain dominant person than finding solutions through “black and white” methods.

3. You Tend To Be Disorganized

A right-brain dominant person may have difficulties staying on task and keeping things in order. This can be as simple as maintaining a neat and clean work desk or completing specific academic tasks.

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4. You Have Difficulty Focusing for Long Periods of Time

A right-brain dominant person requires constant stimulation. Remember, they are visual beings. If you place a right-brain dominant person in a traditional western school, they will have a hard time focusing, as they need constant stimulation.

5. You Have Less Than Average Memorization Skills

When it comes to memorization, right-brain dominant people require a unique way to call upon information they’ve digested.[1] Instead of repetition to remember specific details, use meanings, colors, visual representations and emotions.

6. You Are a Holistic Thinker

A right-brain dominant person refers to the bigger picture, in other words they are holistic thinkers. They have the ability to recognize interconnectedness of the smaller pieces that make up the big picture.

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7. You Can Be Spontaneous And Intuitive

Right-brain dominant people like adventure and thrive off of energy and spontaneity. They are emotionally intuitive and tend to be emotional by nature.

How to Make Good Use of Right Brain Characteristics?

If you have right-brain tendencies, you know that some of the characteristics listed above can be used to your advantage. You can choose a career that corresponds to these strengths in order to nurture your creative self.

Don’t be afraid to go into the opposite direction as well– having some right-brain traits doesn’t stop you from pursuing left-brain activities, and strengthening your own weaknesses.

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Final Thoughts

Be sure to be mindful that the labels “left” or “right-brain” are not truly an important matter. It just helps you observe the characteristics you already have.

Don’t pigeonhole yourself by solely identifying with one or the other, because in reality both hemispheres are functioning. Determining if you fit the left or right-brained stereotype will merely help you identify your strengths and weaknesses, and help you expand on them later.

More Tips About Boosting Brain Power

Featured photo credit: Daria Tumanova via unsplash.com

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Reference

[1] The Education Alliance: Right Brain vs. Left Brain

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