The foods you eat can affect cognitive functions like concentration and memory. To boost concentration, avoid processed foods, too much sugar, and very greasy or fatty foods. You can find more brain foods on this list. Staying hydrated can also have a positive impact on concentration.

Even mild dehydration can make it harder to focus or remember information. Eating breakfast can help by boosting your focus first thing in the morning. Oatmeal, plain yogurt with fruit, or whole-grain toast with eggs are all good breakfast choices.

Which foods can help if you have depression? If you feel your concentration starting to drop, consider a cup of coffee or green tea. A study found evidence to suggest phytochemicals naturally found in matcha, a type of green tea, not only improve cognitive function but can help promote relaxation.

So matcha may be a good option if coffee makes you feel jittery or on edge. How does caffeine affect your body? Some supplements may help promote concentration and improve brain function.

However, there is not enough research to confirm that these supplements are effective or safe for everyone. Also, the Food and Drug Administration FDA does not regulate supplements. This means you cannot be sure of the precise ingredients or how supplements will interact with other drugs.

Always check with a doctor before trying any supplements, especially if you have any health conditions or allergies. Which supplements can help you focus better? Concentration workouts often help children who have trouble focusing.

This mental workout involves fully devoting attention to an activity for a set period of time. After completing one of the activities, ask your child to write a short summary or sketch how they felt during the experience. Young children can simply use words to describe their feelings. Talking about where they lost concentration and how they managed to refocus can help them develop these skills for use in daily tasks.

Multitasking has become part of daily life. It seems a good way to get a lot done, but some scientists have questioned this.

Studies have suggested that we are not as good at multitasking as we like to think we are. For one thing, the brain is not designed to cope with doing two or more things at once. What we are actually doing is switching from one task to another. If you have the chance to tackle one thing at a time, you might find you can concentrate better on each of them.

Blocking off time for specific tasks can help you focus on one thing at a time and lower the risk of environmental distractions. Setting time limits can also help you channel your energy toward the task in hand because you know the time you can or need to spend on it is limited.

Researchers looking for ways to help people overcome these challenges have suggested the following tips :. The Marinara Timer, for example, encourages a person to work for 25 minutes, then take a 5-minute break.

After four blocks of 25 minutes, the person will take a minute break. This way, you can focus fully on a task for the allotted time and do something else in the breaks. These allow you to set a goal to not use your phone. If you use the phone too soon, the tree will die. Other apps allow you to set goals for specific sites each day, such as the news or social media.

Trouble concentrating can relate to things going on around you. Common causes include interruptions from co-workers, distractions from your roommates or family members, or social media notifications. Some common ones include:. What is stopping me from focusing?

Sometimes it takes a trained professional to notice these symptoms. Many adults living with untreated ADHD have trouble concentrating or focusing their attention for long periods of time. A mental health professional can help diagnose this or any other condition and help you get started on treatment.

Therapy, medication, and other treatment approaches can help improve your symptoms once you have a diagnosis. Some people use prescription or recreational drugs, such as nootropics, to improve their focus, but some of these can have severe adverse effects.

Some ways to improve concentration may work well, while others may not seem to do much for you. Consider giving a range of approaches a try to see what helps. Experts still debate the benefits of certain methods, such as brain training.

But existing evidence suggests most of these tips can promote at least modest improvements in concentration for many people. Just make sure to talk to your doctor if focusing is very hard. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Staying focused can sometimes be a challenge. Learn proven ways to improve your focus and concentration at work, school, or with any task that needs…. Empathic listening is a communication technique that helps people feel truly understood in a conversation.

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How Well Do You Sleep? Health Conditions Discover Plan Connect. Mental Well-Being. Medically reviewed by Danielle Wade, LCSW — By Crystal Raypole — Updated on May 31, Brain training Video games Sleep Exercise Nature Meditation Break Music Diet Caffeine Supplements Concentration workout Avoid multitasking Set a timer Conditions Other treatments Takeaway Share on Pinterest.

Train your brain. Get your game on. Improve sleep. Make time for exercise. Spend time in nature. Give meditation a try.

Take a break. Listen to music. Vary your diet. Drink caffeine. Try supplements. Useful supplement shopping guides How to Choose High Quality Vitamins and Supplements How to Read Supplement Labels Like a Pro.

Was this helpful? Do a concentration workout. Avoid multitasking. Set a timer. Conditions that affect concentration. Other treatment options. The bottom line. How we reviewed this article: Sources.

By SciTechDaily. com April 23, With improved mental focus and clarity, you can solve problems, make decisions, and get things done more quickly. With some changes to your diet and daily routine, you can help boost your mental clarity naturally.

Mental clarity is the ability to think clearly and process information quickly. When you have excellent mental clarity, you can better focus on the task at hand and get things done.

Mental clarity and strength are crucial for accomplishing goals, solving problems, and making decisions. A healthy diet with foods like nuts, blueberries, and oily fish containing Omega-3 fatty acids can improve brain health.

Just like your body, it needs good nutrition to perform at peak capacity. A nutrient-dense diet promotes good mental clarity and energy levels. To keep your brain running efficiently, ensure that it gets the right nutrients through your diet every day.

Here are some foods that can help:. A bonus is these oils also have anti-inflammatory properties, which may help lower your risk of developing depression. A special note about omega-3s: Studies suggest they may help improve memory and thinking skills.

You must get them through diet by consuming foods rich in omega-3s, such as fatty fish, nuts, and seeds. Talk to your healthcare provider first.

Also, eliminate ultra-processed foods, sugar, and refined carbohydrates. They cause blood glucose swings that cause brain fog, fatigue, and erosion of mental clarity.

For mental clarity, you need to be in a good place mentally and have effective ways to manage stress. There are a variety of ways to manage stress, but meditation can be another powerful tool for boosting mental clarity.

Getting started with meditation is easy, too. Countless free resources are available online, or you can download an app that walks you through the process step by step. Make sure you drink enough water throughout the day. Any drop in hydration levels can have an impact on mood, energy levels, and mental clarity.

The best way to prevent the effects of dehydration is to drink up! How much water should you drink each day? Most experts recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon.

This is called the 8×8 rule and is easy to remember. You may need to modify this general guideline depending on your health status, diet, exercise routine, and climate.

For example, people who live in warm climates or exercise vigorously may need more than 8×8. On the other hand, if you eat a lot of hydrating foods, such as cucumbers and watermelon, you may get by with less.

Note the color of your urine. Distractions reduce mental clarity. External distractions are things that grab your attention from outside yourself, like notifications, emails, and other people interrupting you.

This type of distraction is more complicated because the sources are often hard to identify. Internal distractions come from within you, including procrastination, anxiety, lack of focus, or even discomfort hunger, fatigue, etc.

Diffusing oils in an area where you are working might have beneficial results on Mental Clarity. If you have too many thoughts swirling around in your head fighting for your attention, focus on what matters most. For example, if your mind is bogged down with your daily to-do list, write it down so you can look at it from another perspective and batch your tasks into individual groups.

By getting it out of your head and onto paper, you can get organized and prioritize your list. Fragmented thinking is not an effective way of accomplishing anything. So choose the most important thing first and then work on the following tasks one at a time.

A simple but very effective way to boost mental clarity is to take a walk. But how can something so easy make such a difference in how you think? Why does it seem to clear our heads? One reason is the fact that walking increases blood flow. When you have more blood flow reaching the brain, it stimulates the release of endorphins.

These are neurochemicals that make us feel good and reduce stress and pain. Many of the great thinkers throughout history accredited long walks with inspiration and problem-solving.

Walking is one of the most common ways to boost mental clarity and clear away the brain fog. The foods or substances you are putting into your body are affecting your thinking, either positively or negatively. Eating healthy foods and avoiding extra salty or sugary foods can help maintain brain health.

Too many carbs and sugar can spike blood glucose levels, leaving you feeling depressed, tired and irritable. According to research, eating foods that promote brain health, like leafy green vegetables, berries, walnuts and fatty fish may help improve your mental clarity.

For example, if someone at your office keeps telling you all of the latest gossip about your coworkers personal business, you can delete it from your mental file.

By letting go of repetitive loops of irrelevant news you can clear the space and reserve your thinking for things that really matter.

If something needs your attention, then act accordingly to address the need. Author Cheryl Richardson wrote,. While off days are completely normal, they can be incredibly frustrating especially when you have a lot on your plate.

You have most likely also experienced a day in which everything just seems to be going perfectly, you are in the zone, attentive, and feel as if nothing can stop you.

This feeling is what represents mental clarity. The mind is affected by many different variables and each of these variables can impact your ability to think clearly, stay attentive, and be productive.

Below is a look at what constitutes mental clarity, what could cause mental fog, and ways that you can promote mental clarity. Mental clarity is a state in which your perception is unclouded and you are fully present and engaged within the moment. The times when you were fully in the moment and could recall the exact details of an event or day are the best examples of when you have experienced mental clarity.

Mental clarity is closely tied to your engagement in an activity like when you are in a state of Flow. When you are in a state of Flow you are completely engrossed in the present and the task at hand. Time seems to fly by and your body and mind are being utilized to their maximum potential.

Flow can be seen in musicians during a concert where they are performing a song perfectly and seem completely engaged with every note being played. While Flow represents the extreme in mental clarity, simply having an unclouded perception where you can operate effectively represents mental clarity.

Mental fog is the antithesis of mental clarity. When you experience mental fog it can become hard to concentrate, difficult to maintain mental focus, and your mind is often adrift somewhere else. While there is no single cause of mental fog, there are things that can increase your chances of having a clouded perception.

Below is a look at possible factors that can contribute to a clouded mind. If you have ever gone without sleep, you have most definitely felt the effects of clouded perception. Sleep plays an important restorative process in the body and mind.

Hormones, neurotransmitters, and many bodily functions rely on sleep to function at their best. Going for an extended period without sleep can cause impaired cognitive function and performance, decreased energy levels, alterations to mood, and poor memory.

These side effects of not getting enough sleep are the contributing factors to brain fog associated with a lack of sleep. Lack of sleep is actually so impactful on brain function that being awake for at least 24 hours is equal to having a blood alcohol level above the legal limit according to the CDC.

Stress is another large factor that can contribute to a fogged perception. There are many factors that can cause you to be stressed and while some stress can facilitate mental clarity and high performance, chronic stress can be detrimental and pull you away from the present moment.

An example would be if you are stressed about something that may occur in the future. When trying to concentrate on things occurring right in front of you, you may have intrusive thoughts and worries about something in the future.

You can also be preoccupied with stress that occurred in the past. Texts, emails, social media notifications, and others rob you of your mental clarity by bombarding your mind with unnecessary and distracting information. That's why decluttering your home and workspace can significantly impact your mental clarity.

Of course, decluttering doesn't have to mean throwing everything out — simply organizing belongings into designated spaces can make all the difference. And once you've achieved an uncluttered environment, it's important to maintain it by regularly sorting through and removing unnecessary items.

Trust us; clearing out the excess will leave you feeling clear-headed and ready to tackle any task. Staying hydrated may seem like a no-brainer, but did you know that it can also majorly impact your mental clarity?

So forget that afternoon coffee or carb-heavy energy drink — try to practice mindfulness by reaching for a glass of water instead. Research has even shown that staying hydrated can improve memory and boost cognition.

Next time you're feeling fuzzy or struggling to concentrate, try drinking some water before reaching for those quick-fix solutions. Remember, a clear mind starts with a well-hydrated body! So reach for the H20, and stay sharp all day long. Have you ever felt foggy or unable to focus?

Our busy lifestyles can lead to constant mental exhaustion, but thankfully there are natural solutions available. Probiotics have long been known for their benefits for digestion and gut health, but recent research has shown that they can also support brain health and cognitive function.

Our Big Brain Probiotics incorporates both probiotics and nootropics, specifically designed to:. While stress is often unavoidable, Big Brain can help support the underlying factors contributing to mental clarity. Getting enough hours of sleep can do wonders for your mental energy and overall mental well-being.

Our memory and focus suffer, leaving us in a mental fog and feeling disoriented. So how can we improve our sleeping habits and mental state?

First, establish a consistent bedtime routine. Get into the habit of winding down an hour before hitting the pillow, making sure to avoid screens and stimulating activities.

Make your bedroom dark, quiet, and cool — all conducive to falling asleep easily. It's also important to limit our intake of caffeine and alcohol before bed, as these can disrupt sleep cycles. By practicing good sleep hygiene, you'll notice a clear improvement in your mental clarity throughout the day — so don't skimp on those Zzz's!

Pro Tip: Need some help getting a good night of sleep? Try Sleeping Beauty — a snoozy supplement made with natural ingredients to help relax and calm your mind so you can fall into a restful sleep, leaving you drowsy-free the next day.

One of the biggest barriers to achieving mental clarity is a lack of confidence in ourselves and our abilities. But what if we shifted this mindset and reminded ourselves that confidence is a compulsory skill that can be learned and practiced?

By actively seeking opportunities to learn and grow, we can build our self-assurance and begin tackling tasks with clarity and purpose. And don't be afraid to seek support from friends, family, or professionals when necessary.

Remember, confidence is not about being perfect — it's about courageously facing challenges and embracing mistakes as opportunities for growth. There are many ways you can work towards mental clarity. From setting a plan to maintaining a balanced diet and replacing negative self-doubt with belief in yourself, you might find that mental clarity is more attainable than you expected.

It may not suddenly happen overnight, but with dedication and practice, we can become confident masters of our own mental clarity. Walking Can Help Relieve Stress Extension and Ag Research News.

Every product is science-based, validated by real-world use, and personally vetted by Dr. Ruscio, DC. Does your gut need a reset? Yes, I'm Ready No, I Feel Great. Do you want to start feeling better? Yes, Where Do I Start? No, I Feel Fantastic. Strategies like finding your therapeutic diet, practicing good sleep habits, reducing stress, and moving your body are all foundational steps for mental clarity.

You might find that something you thought was the healthiest option is actually contributing to your symptoms. Surprise: This could be a low-carb diet! Riccio P, Rossano R. Undigested food and gut microbiota may cooperate in the pathogenesis of neuroinflammatory diseases: A matter of barriers and a proposal on the origin of organ specificity.

DOI: PMID: PMCID: PMC Maes M, Kubera M, Leunis J-C. The gut-brain barrier in major depression: intestinal mucosal dysfunction with an increased translocation of LPS from gram negative enterobacteria leaky gut plays a role in the inflammatory pathophysiology of depression.

Neuro Endocrinol Lett. Morris G, Fernandes BS, Puri BK, Walker AJ, Carvalho AF, Berk M. Leaky brain in neurological and psychiatric disorders: Drivers and consequences.

Aust N Z J Psychiatry. Tran N, Zhebrak M, Yacoub C, Pelletier J, Hawley D. The gut-brain relationship: Investigating the effect of multispecies probiotics on anxiety in a randomized placebo-controlled trial of healthy young adults. J Affect Disord.

Kuo P-H, Chung Y-CE. Moody microbiome: Challenges and chances. J Formos Med Assoc. Kennedy PJ, Cryan JF, Dinan TG, Clarke G. Irritable bowel syndrome: a microbiome-gut-brain axis disorder?

World J Gastroenterol. Bravo JA, Julio-Pieper M, Forsythe P, Kunze W, Dinan TG, Bienenstock J, et al. Communication between gastrointestinal bacteria and the nervous system. Curr Opin Pharmacol.

Theoharides TC, Stewart JM, Hatziagelaki E, Kolaitis G. Front Neurosci. Wu L, Sun D, Tan Y. Intake of Fruit and Vegetables and the Incident Risk of Cognitive Disorders: A Systematic Review and Meta-Analysis of Cohort Studies. J Nutr Health Aging. Orchard TS, Gaudier-Diaz MM, Weinhold KR, Courtney DeVries A.

Clearing the fog: a review of the effects of dietary omega-3 fatty acids and added sugars on chemotherapy-induced cognitive deficits. Breast Cancer Res Treat. Song Y, Blackwell T, Yaffe K, Ancoli-Israel S, Redline S, Stone KL, et al.

Relationships between sleep stages and changes in cognitive function in older men: the MrOS Sleep Study. Segura-Jiménez V, Carbonell-Baeza A, Keating XD, Ruiz JR, Castro-Piñero J.

Association of sleep patterns with psychological positive health and health complaints in children and adolescents. Qual Life Res. Biazus-Sehn LF, Schuch FB, Firth J, Stigger F de S. Effects of physical exercise on cognitive function of older adults with mild cognitive impairment: A systematic review and meta-analysis.

Arch Gerontol Geriatr. Suh SW, Kim HS, Han JH, Bae JB, Oh DJ, Han JW, et al. Efficacy of Vitamins on Cognitive Function of Non-Demented People: A Systematic Review and Meta-Analysis.

Vitamin B12 — Consumer [Internet]. Fruit and vegetable intake and cognitive impairment: a systematic review and meta-analysis of observational studies. Eur J Clin Nutr. Murphy T, Dias GP, Thuret S. Effects of diet on brain plasticity in animal and human studies: mind the gap.

Neural Plast. Volta U, Bardella MT, Calabrò A, Troncone R, Corazza GR, Study Group for Non-Celiac Gluten Sensitivity. An Italian prospective multicenter survey on patients suspected of having non-celiac gluten sensitivity. BMC Med. Campbell KL, Zadravec K, Bland KA, Chesley E, Wolf F, Janelsins MC.

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Lifestyle choices and brain health. Front Med Lausanne. Your brain is like a receiving dock with ships pouring in every day with more cargo.

Stop allowing new ships into your harbor until the cargo from the last group has been processed. Your harbor also needs to shut down at night so your workers can get some rest. Make sure you are getting plenty of sleep to refresh your brain for the next day.

Sleep contributes to organizing your memories, improves problem solving skills and concentration. Basically your brain is getting you ready for the next day. Without good sleep you may find yourself lethargic, more confused and irritable. Meditation is a habit that can reap benefits every time you do it, as well as collectively over time.

This practice can give you a sense of calm, peace and bring you into a state of balance. By refocusing your attention on your breath and letting go of busy thoughts, you may find yourself more grounded and less stressed.

For starters, five or ten minutes of sitting in meditative silence can be helpful. And as you gain discipline and experience you may want to increase your time to twenty or thirty minutes.

A famous quote by Mahatma Gandhi stated,. He was referring to the fact that the benefits of meditation were so helpful that he would be more productive on a hectic day if he spent a little more time preparing with meditation first! There are many books and websites dedicated to the practice of meditation.

But the basic steps are to sit down, close your eyes and focus on your breath. If thoughts arise, acknowledge them and let them go, and return to focusing on your breath.

Set a timer for five minutes and then forget about it. Just focus on your breathing. When the timer goes off, open your eyes slowly and do some gentle stretching. When you are ready, get up and carry on with your day with better clarity and mindfulness.

Aromatherapy can enhance your meditation practice as well as bring clarity through the sense of smell. Internist Yufang Lin, at the Cleveland Clinic, suggests that some essential oils can have rejuvenating effects.

For example, peppermint may promote clearer thinking. Rosemary may enhance memory. And Citrus scents like lemon and orange may be uplifting. Diffusing oils in an area where you are working might have beneficial results on Mental Clarity. If you have too many thoughts swirling around in your head fighting for your attention, focus on what matters most.

For example, if your mind is bogged down with your daily to-do list, write it down so you can look at it from another perspective and batch your tasks into individual groups.

By getting it out of your head and onto paper, you can get organized and prioritize your list. Fragmented thinking is not an effective way of accomplishing anything.

So choose the most important thing first and then work on the following tasks one at a time. A simple but very effective way to boost mental clarity is to take a walk.