Focus and memory are easily taken for granted until they are taken away. If you are struggling to focus on a task or have issues recalling certain information, this can feel both alarming and frustrating.
However, the good news is that some proven techniques help you boost your focus and memory.
This piece is going to take a look at 6 top techniques so you can stay mentally fresh, whenever you need.
1) Get Adequate Sleep
It might sound like a no-brainer, but getting enough sleep is fundamental for optimal focus and memory. Not to forget your general health.
During deep sleep, your brain processes and consolidates memories, which is essential for retaining information. Aim for 7-9 hours of quality sleep per night to recharge your brain and enhance your cognition. Otherwise, for a myriad of reasons, your brain will struggle without it.
2) Regular Exercise
It is well known now that regular physical activity isn’t just beneficial for your body; it’s also essential for your brain health! Exercise increases blood flow to the brain, which then promotes the growth of new neurons and enhances your cognitive function. Whether it’s a brisk walk, a workout at the gym, or a yoga session, it is important to find an exercise routine that you enjoy and can stick to. This will then have a positive effect on your focus and memory.
3) Be Mindful
Practicing mindfulness meditation has gained popularity for its positive effects on focus. While the practice takes a lot of focus, the technique involves staying present and avoiding distractions. The more you do it, the easier it will become, and you can apply it to all areas of life. Even just a few minutes of meditation each day can help train your brain to concentrate better and can a lot offer other benefits such as reduced stress.
4) Nutrient-Rich Healthy Diet
What you eat can impact your brain’s performance. This is why you must have a balanced diet. It is also important that you get your healthy fats and antioxidants in, along with vitamins like B and D, which can support brain health. And don’t forget to sip on that water too! Dehydration is terrible for cognitive function, along with many other issues. If you aren’t a fan of flavored water, tea and squash also count toward your intake.
If you can, avoid excessive sugar and processed foods, as they can lead to cognitive decline over time. If your diet is lacking or you could use some extra help, take a look at supplements from Regen Labs and see how you can supplement your nutrition.
5) The Pomodoro Technique
Focus can be difficult when you have many distractions at your fingertips. Use a technique such as the Pomodoro technique to help you break down and manage your time. This can be used for pretty much anything! You work on a task for twenty minutes, take a break for fifteen, and then return to the task. It is great for keeping the mind focused and stopping you from getting distracted through boredom.
6) Rest
If your body and mind are screaming for some time out, it is important that you give it to them. Rest from a task is essential for focus and memory, as the brain needs time to process both of those things.
