- Blueberries
- Fatty fish
- Leafy green vegetables
- Nuts (if you're not allergic)
- Polyunsaturated and monounsaturated fats (olive oil, sunflower oil, mango butter, etc.) these are also excellent substitutes for nuts
- Eggs
- Pumpkin seeds
- Tomatoes
- Dark chocolate
Along with proper diet, appropriate exercises can also boost your focus. Acute aerobic exercise—running, brisk walking, dancing, and the like—has been shown to raise focus and overall cognition more than strength training; however, all types of exercise aid cognitive function (Ferrier-Uris, Ramos, Busquets, Angulo-Barroso, 2022; Dunsky, Abu-Rukun, Tsuk, Dwolatzky, Carasso, Netz, 2017 ). Additionally, social engagement--sharing time with loved ones, spending time with friends, and consistently forging new bonds--and interacting with your community also refine attention, and help sharpen concentration. We can't overlook the importance of sleep. Getting a deep, and restful, five to seven hours nightly is recommended. Not only does sleep give your body a respite, it also helps your brain synthesize the thoughts and impressions throughout the day, fortifying valuable memories and insights, that aid subsequent concentration, decision making, analysis, and creativity. And, sleep is often facilitated by mindfulness and reflection. Taking time to connect with yourself and the Power beyond--along with taking stock of the day's experiences and ways you can continue to work toward cherished goals--calms you, gives you needed perspective, and helps you transition to downtime. Focus is the constant guide, that ushers in and closes out the day.- Always attend to the here and now: Be completely present, and have your full attention on what is happening right now. You can't change the past, and the future can still be adjusted; but, the present is the only condition over which you have control.
- Savor challenges: Yes, relish in the trying new situation, even prize the disappointments. Each setback or obstacle is an opportunity for you to become better, consider an overlooked aspect, take on a new perspective, or be more creative. Seize it.
- Practice deep breathing: Take deep breaths that maximize the air inhaled, and let it fully immerse your throat. Not only are you maximizing your oxygen intake, just a moment of this automatically centers you. Shallow breathing can actually add to anxiety.
- Always take some time for you: Even during the most hectic days, take some time, even a few moments, to connect with yourself. Take some time out. If you need to steal away for a few minutes, do it (let your partner and the family know).
- Make learning a daily routine: This can be catching up on an important piece of news that impacts your life; refining a skill; or visiting a new place in the neighborhood. Always expose yourself to new experiences, activities and people. This causes you to adapt and be responsive--challenging your focus for the better. And, learning must persist through the lifespan. Those who participate in new activities and seek novel experiences have less incidence of dementia, and similar mental declines, that often accompany aging.
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3 Comments
Kat Szilinksky
It's really about not worrying right? Distraction also leads you to worry about dumb stuff... Thanks for this post. I'll try to keep my perspective.
Seminal Wellness Team
Thanks for the feedback Kat. Yes, instead of worrying, weigh options and strategy in the face of challenges or setbacks. Don't let the default response be, "I won't get through this," but rather, "What do I need to get through, and get better?" As a young business, we've faced these moments several times. Worry just wastes time. Planning, and changing route, when needed, let's you get to better—faster. Thanks again for the reply.
Grayson
How do you refocus quickly though? Getting back on track can be a struggle.
Seminal Wellness Team
Thanks for that question Grayson. Yes, interruption, even distraction, is inevitable; the key is breaking out of it and getting back on track quickly. First, don't let yourself get stuck in the distraction or trapped in the interruption, whether it's a side task, an argument, or even a technical problem. Stop, set aside, or resolve (reach out to the experts quickly who can efficiently solve the problem) the side issue quickly, so you get back to the priority. Get yourself mentally "back in gear" too; take some deep breaths while you mentally review what needs to get done for the hour, the day, etc. This will let you transition quickly. It also helps to keep those priorities, "must-dos," in your mind throughout the day, so you don't get sidetracked in the first place. Start the day stating what needs to get done, and reiterate them, as often as needed, to maintain the flow. This way you'll maintain your focus, and will always devise a way to accomplish your goals, even in the face of significant disruptions. Getting refocused would be less of a struggle. Thanks again for the question.
Mei Yoshida
With Slack, texts, and emails, let alone social updates, hitting you all day, how do you really stay in the zone?
Seminal Wellness Team
You're so right Mei. Keeping up with work is hard enough, but keeping up with friends, family, and "the world" too can make things seem untenable. We have to set boundaries. Let your colleagues and supervisor(s) know that you're not available after a certain time—unless those exceptions are mutually agreed upon—and matters raised after then will have to wait till tomorrow (or even later). They can post, email, or even message; but, they can't expect an answer. Compartmentalizing, and setting firm lines, forces you to stay in the moment, stay in the zone, and be present. Staying focused means staying in the moment. And, don't be hesitant about putting your phone on DND—do not disturb. If you're nearing a critical deadline or spending much-needed quality time with family and friends, tap DND. Go full "monk mode." You can catch up on everything later. A lot of distraction, loss of focus, and consequently, anxiety, comes from not having enough control, agency, in setting our time, doing what we want, and need, to do. Sometimes we have to fight for it; but, we need to get our time back. TLDR: Set a firm time for availability, and turn on "Do Not Disturb."