To be more productive, you have to have mental clarity and focus. The more concentrated we are, the better we do everything we lay our hands upon.
But mental focus can be hard to come by these days, lots of things steal our attention. This causes lots of distraction which makes our productivity dwindle.
Below are seven tips that could help you stay mentally focused and block out distractions.
#1: Avoid multitasking
Multitasking is one of the main ways you can destroy your concentration. Multi-tasking is simply when we execute more than one activity at the same time. This is bad because it forces our brain to toggle back and forth between tasks, therefore, causing a decline in the level of degree of mental focus directed to either of these tasks. So avoid multitasking for maximum concentration!
#2: Nourish your brain
The brain literally performs all intellectual activity and deserves to be refreshed to provide optimal performance. We nourish the brain by eating right and by getting plenty of REM sleep – check out this article on how to get more deep sleep. Also, eat plenty of fruits and vegetables. They’re high in vitamins and antioxidants, also phytonutrient which the brain requires. Some of the best ones include avocado, blueberries as well as leafy green vegetables.
Physical exercise not only keeps you fit, it also increases blood flow throughout the body and the brain. When we exercise, blood is pumped from the heart to the brain and in turn releases dopamine which increases learning, improves memory and concentration. Yoga and other aerobic exercises such as jogging and walking facilitate mental focus. Run 4-5 km daily to have a healthy mind and body. Make sure to keep a water backpack for running as staying hydrated while running is very important.
#4: Drink green tea
Researchers say drinking green tea regularly could improve mental focus and delay Alzheimer’s disease as a result of the EGCC (epigallocatechin-3 gallate) embedded in it which is an antioxidant and prevents other age-related illnesses (source). Green tea also reduces stress, promotes relaxation and improves sleep quality.
A great supplemental form of green tea is an ingredient called Suntheanine. Suntheanine helps to calm and relax your body, it also can reduce the jittery energy spike that you can get from caffeine.
#5: Go for a break
After performing a task which required maximum concentration, go for a break. Take a walk and breathe in fresh air. You can even take a nap! This helps to avoid overworking your brain and get you refreshed for the next task. A good sleep puts the brain to rest after executing cumbersome tasks and improves productivity upon waking. It gets the brain refreshes, increases mental focus and gets the brain ready for next tasks.
#6: Stay hydrated
Being dehydrated is bad for one’s mental focus. Research says dehydration as little as 2% can negatively affect your ability to concentrate, although may not be enough to cause thirst. So before you carry out any brain involving task, be sure to have water with you.
Meditation is proven to be one of the most effective ways to improve mental focus. Meditation is similar to exercising your brain. It trains the brain to stay focused for longer periods of time. It keeps you cool, calm and boosts attention span. You can start by focusing on your breath for a few minutes. This simple solution is a great way to build your brain muscles!