I don’t know about you, but I am PASSIONATE about all things that support maximising my time, focus and creating the most efficient workflows possible.

While you may agree with me here, the reality is that we often feel stuck, unable to focus and concentrate despite our best efforts. The chances are that you have felt fatigued, unproductive, and experienced brain fog at work on more than one occasion. I certainly have.

Let’s face it: life can feel exhausting, overwhelming and unfulfilling when you don’t have enough physical energy or mental clarity to get through the day. An old friend wisely once told me that clear focus is your best competitive advantage at work or in business. How true!

I am happy to share that getting rid of your brain fog and increasing your long-term focus is perfectly achievable, and this blog is going to explore the small steps you can take that will translate into big leaps.

Here is HOW to sharpen your mind and align your cognition with your daily intentions:

1. Meditation

Dr. Wendy Suzuki, a professor of psychology at New York University, confirms that a brief 13-minute daily meditation performed for several weeks significantly increases your focus and concentration abilities. If you are short on time, even 5 minutes of meditation will allow you to tap into the neurochemistry and neurocircuits within your brain and body and improve your cognitive health. Sit tall, close your eyes, concentrate on the point just an inch behind your forehead, and breathe in and out through your nose. Continue to refocus on your breath and the forehead point.

2. 40 HZ Binaural Beats

Binaural Beats are subtle sounds or acoustic beats that help decrease depression and increase focus and productivity.

When two tones of slightly different frequencies are played in separate ears simultaneously through headphones, the human brain perceives the creation of a new, third tone called Binaural Beats. Several peer-reviewed studies have shown that 40 HZ binaural beats played for 5-10 minutes before you start work will increase your focus and attention. Playing 40 HZ binaural beats increases dopamine and acetylcholine in your brain. Head to the app Brainwave or YouTube to listen for free.

3. Cold Exposure and Caffeine

Acute stress is a practice used to increase cognitive performance and ongoing focus. A recently published study in the European Journal of Physiology confirms that deliberate cold exposure increases the blood's epinephrine and dopamine levels, such as a cold shower or ice bath. Start gradually with one minute of exposure and then increase the duration over time.

Research also shows that caffeine enhances the release of acetylcholine and increases acetylcholine levels in the brain, particularly in the hippocampus, which is the brain's memory centre. Avoid coffee for the first 90 minutes after waking and after 2 p.m.

4. Optimise Your Sleep

Good-quality sleep is one of the best tools to modulate your focus.

Sleep has been shown to relate to cognitive performance, hormonal output, immune system function, blood pressure, and obesity. Adopt a regular bedtime, lower your lights one hour before sleep, turn your phone and Wi-Fi off, and eat at least 2-3 hours before bed.

5. Change Your Breakfast

Keep your blood sugar stable by enjoying foods high in natural fats such as eggs, ghee, butter, nut butter, and various fruits. Or try making a smoothie or banana pancakes. You will experience more energy and keep irritability at bay. Remember, your brain is the main consumer of metabolic energy.

6. Nutrition

Your daily food choices influence your mood, attention, focus, and concentration. Foods containing tyrosine (which is a precursor to dopamine) will enhance your daily focus. Include parmesan cheese, pasture-raised meats, wild salmon and nuts in your diet, but make sure you avoid sugar and processed foods. Do not overeat at lunch as this tends to diminish your concentration. Supplementation with Gingko Biloba can lead to improved cognitive function, better blood flow to the brain, and reduced oxidative stress.

7. Ultradian Cycle for Peak Productivity

Prioritise your tasks. Choose the most important task of the day and set your timer for a maximum of 90 minutes, ideally less. Ease into it and be patient; it may take a few minutes to feel focused.

After completing your task, take a break for at least 10 minutes to defocus. Stand up and walk around, but leave your phone behind. These idle periods are essential for your long-term focus because our ability to focus is related to the periods of rest between the focus times. So taking those regular breaks and optimising your sleep for maximum brain restoration is essential. It is advisable not to exceed three focused 90-minute cycles in a single day.

In a world filled with distractions and constant mental chatter, cultivating a clear and focused mind has become essential for navigating our daily lives. Throughout this blog, we've explored several techniques to sharpen our focus and quiet the noise in our minds. By implementing these tips, such as short meditation practice, optimising sleep, taking cold showers, and tweaking how we nourish ourselves, we can reclaim control over our thoughts and enhance our overall wellbeing. Whether you try one, two, or all seven is not important. Just begin today.

A parting question: What’s stopping you? Take a moment, pause, and explore your everyday habits, daily thoughts, and routines. Do they still serve you well, or do you just carry them out subconsciously? What can you change for the better today? Action it now, do not leave it for tomorrow.

Ready to dive deeper into the world of mental clarity? Join us for our upcoming wellbeing workshops. Contact us today to learn more.

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