Our attention is pulled in so many different directions today that it can be nearly impossible to maintain focus throughout the day at work, school and at home. Heck, sometimes it can even be hard to concentrate watching a movie.
Are there simple daily things you can do to help increase focus and attention span?
Here are five things you can do every day to help improve your focus and concentration.
Work Out in the Morning
Starting your day by moving your body and getting your blood pumping is one of the best ways to spark your brain and jolt your energy.
You don’t have to go through a grueling weight-lifting session. A moderate, full-body workout for about 20 to 30 minutes usually does the trick to help develop stronger focus through the day.
It’s also a great way to build momentum to be more productive, helping balance your brain and body.
Intermittent fasting has become a hot wellness and fitness lifestyle to help people “biohack” their bodies and improve focus.
The concept is simple—don’t consume any calories for roughly 16 hours per day, giving you about an eight-hour window to eat.
The goal is to help boost metabolism, burn fat, rest your digestive system, and increase focus and attention span.
Since your body is not using energy to digest food for a longer period of time, you can use that energy to focus on your tasks.
Many people who incorporate intermittent fasting choose to eat their first meal around noon or 1:00 p.m.
Eat Healthy Fat
Combining intermittent fasting with eating more healthy fat can be a great way to boost your focus and natural energy.
Our brains need healthy fat to function properly. Around 30 to 40 grams of fat per day is ideal for most people.
Eggs, nuts, avocados, coconut oil, fatty fish (like salmon), and most seeds are good sources of healthy fat.
Here’s what a Harvard Medical School study found:
“Researchers analyzed food surveys of over 6,000 older women and the results of their cognitive testing over time. Total fat intake didn’t seem to affect women’s brain function, but the type of fat did. Women with the most saturated fat in their diets performed worst; women with the most monounsaturated fat in their diets—from foods such as olive oil, nuts, or avocado—performed best.”
Plan Your Tasks (Start Small)
One of our biggest distractions is bouncing around from task to task, which can decrease efficiency and quality.
To help improve your focus throughout the day, write down the tasks you need to complete so you can accomplish them one by one.
Start with the small tasks, because those are usually the ones that sneak up and sabotage our day.
Knocking off the small to-do lists also helps kick your brain into gear and focus on the next task on the list. It also gives you a rewarding sense of accomplishment that can build momentum through the day.
Get Enough Sleep
There’s a growing trend encouraging people to wake up earlier to get a jump on the day and get more done.
However, working more doesn’t always mean getting more done, and it doesn’t always translate to higher quality or efficiency.
Everyone is different, but getting a proper amount of sleep for your body and lifestyle is key.
Not everyone gets to wake up when their body and brain are done sleeping, but if you tend to lose focus in the afternoon or are constantly crashing at night, you might need to get more sleep.
Most adults need at lest seven hours of quality sleep every night to help improve concentration all day long.
Hope those tips helped!