Want to know how to achieve better focus?
In a fast-paced world, it can be difficult to focus on your daily tasks. Studies show that 70% of Americans don’t get enough sleep every day. This, along with stress and daily distractions, can make it hard to accomplish our goals.
Whether you’re a student or have a full-time job, your focus is a crucial link to your success. Worried if your lack of focus will affect your productivity?
We got you. This article covers five essential tips to help you achieve better focus. Read on to learn how to improve focus in a few easy steps.
1. Start a Journal
Journaling is a great way to achieve better focus, especially if you multitask. Heavy workloads can make it difficult to choose which tasks to prioritize. If you start feeling overwhelmed by your workload, start with a journal.
Spend a few minutes in the morning to get your thoughts down. You can use a pen and paper, your desktop, or even the notes app on your phone. Start by jotting down your goals for the day.
When dealing with multiple tasks, arrange them from top to bottom. If you’re deadline-driven, select two to three tasks that you need to complete the soonest. You can also arrange them by difficulty if you prefer working on the hardest (or easiest) tasks first.
Writing down which tasks to prioritize not only gives you a visual guide. It also allows you to strategize and better allocate your time.
Journalling is also a great way to improve your memory and clear your head. Writing in the morning allows you to arrange your thought and prepare for the day ahead. It also helps your brain process and retrieves information better.
2. Get Enough Sleep
Sleep deprivation is one of the main culprits of cognitive impairment in the day. Overworked neurons in your brain don’t have enough time to recover. Poor sleep can range from not getting enough hours to sleep interruptions.
Lack of sleep leads to slow thinking and even reduced reaction time. Your brain may also find it harder to process or remember information. You also become more susceptible to health issues, like high blood pressure or the flu.
If you don’t feel rejuvenated in the morning, you may need to reassess your sleeping habits. Simple activities can help you counteract poor sleep. Start by reducing blue light exposure a few hours before your bedtime.
The brain sees blue light as sunlight and tricks itself into thinking it’s daytime. This reduces the production of hormones that help you sleep at night.
Having a consistent sleeping schedule allows you to fall into a healthy routine. It would also help to develop a nighttime ritual to help you wind down and relax. Something as simple as taking a bath before bed or reading a book helps your body prepare for sleep.
3. Fix Your Diet
Coffee and a healthy breakfast is a great way to start the morning, but you shouldn’t stop there. Certain foods can help you enhance brain function and promote brain health. If you find it hard to focus, try incorporating the following foods into your meals.
Oily fish, like sardines and salmon, are a great source of omega-3 fatty acids. These fatty acids can fight aging in the brain, allowing you to achieve better focus. Broiled and baked fish produce more gray matter, which helps in memory and decision-making.
Turmeric contains an active ingredient called curcumin. Curcumin encourages brain cell growth by boosting the neurotrophic growth hormone. It also promotes the production of dopamine and serotonin, thus easing depression.
If you have a sweet tooth, it’s best to stick to dark chocolate. Its flavonoids gather in parts of the brain that manage memory and learning.
If you’re not a fan of coffee, green tea is a great alternative. Green tea contains an essential amino acid called L-theanine. This increases alpha wave frequencies in your brain.
This allows you to relax without feeling tired so you can concentrate on your work. The antioxidants and polyphenols present in green tea shield your brain from mental decline.
4. Take a Break With Mind-Body Techniques
Even with strict deadlines and heavy workloads, it’s crucial to take frequent breaks. Forcing yourself to focus on a task for hours can be difficult and even counterintuitive. If your mind starts to wander while working, take a break.
Even a short 5 to 10-minute break can do wonders for your focus. Take this time to eat a snack, hydrate, or take a walk. You may also try mind-body techniques like meditation.
Meditation training allows you to lower fatigue and anxiety. Managing strong negative emotions will allow you to focus better on your tasks.
Meditation is not limited to silence and deep breathing. Exercises like Tai Chi and yoga are great ways to promote better focus.
5. Drink Kratom
Kratom is a new but effective natural remedy to improving focus. Kratom contains alkaloids like 7-hydroxy mitragynine and mitragynine. These alkaloids interact with your brain’s opioid receptors, which manage mood and cognition.
Kratom also increases energy by stimulating your brain. However, to reap the full benefits of drinking kratom for focus, you need to have the right strain. Many people consume kratom to relieve pain and anxiety.
Not sure where to buy kratom? Check out this guide on finding the best place to buy high-quality kratom. Once you find a good store, aim for Maeng Da or Super Green Malay strains.
The Maeng Da strains contain higher amounts of alkaloids and flavonoids. If you’re looking to boost your mood and relax while getting better focus, try the Super Green Malay. This strain has a unique blend of alkaloids that allow you to maximize brain function for work.
Natural Remedies for Better Focus
Now you know how to achieve better focus. Getting enough sleep and eating the right foods is a great start to a more productive morning. However, you don’t have to stop there.
Want to know how to manage your time more efficiently? Check out our other blog posts to learn more tips on boosting productivity.