Like a computer that slows with use, the brain accumulates wear and tear that affects processing. This can be caused by a number of physiological stressors such as inflammation, injury to blood vessels especially if you have high blood pressure , the buildup of abnormal proteins, and naturally occurring brain shrinkage.

Underlying conditions. Depression or sleep disorders such as sleep apnea can undermine your ability to concentrate. So can the effects of vision or hearing loss. You waste precious cognitive resources when you spend too much time trying to make out what's written on a page or just hear what someone is saying.

Medication side effects. Some drugs, especially anticholinergics such as treatments for incontinence, depression, or allergies , can slow processing speed and your ability to think clearly.

Excessive drinking. Having too much alcohol impairs thinking and causes interrupted sleep, which affects concentration. Information overload. We are bombarded with information from TVs, computers, and messages such as texts or emails. When there's too much material, it burdens our filtering system and it's easy to get distracted.

Want a way to boost your attention and focus? Neuropsychologist Kim Willment of Harvard-affiliated Brigham and Women's Hospital suggests a single-task exercise like reading. When it goes off, ask yourself if your mind has wandered. If so, just refocus on what you're reading," she says.

She recommends sitting still for a few minutes each day, closing your eyes, and focusing on your breathing as well as the sounds and sensations around you.

Cognitive training. Computerized cognitive training games aim to improve your response times and attention. Evidence that this works has been mixed. So if you reach a certain level of sustained attention, pushing it to the next level can help improve it, and this may translate to everyday life.

A healthier lifestyle. Many aspects of a healthy lifestyle can help attention, starting with sleep and exercise. There is a direct link between exercise and cognitive ability, especially attention. When you exercise, you increase the availability of brain chemicals that promote new brain connections, reduce stress, and improve sleep.

And when we sleep, we reduce stress hormones that can be harmful to the brain, and we clear out proteins that injure it. Aim for seven to eight hours of sleep each night, and minutes per week of aerobic exercise, such as brisk walking.

Other healthy steps to improve focus: eat a Mediterranean-style diet, which has been shown to support brain health; treat underlying conditions; and change medications that may be affecting your ability to focus. Getting older is out of your control, but healthier living is something you determine, and it may improve concentration.

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Having someone make a snide remark about your outfit can haunt you for weeks. A past mistake can haunt you, like a public fall, and can play over and over in your head. In the workplace, it can be quite useful as well. This is especially true in office settings since it allows you to be more efficient and professional.

Imagine that you and a coworker have a minor disagreement about how to complete a particular portion of your project together. In this example, you both increase your productivity by limiting unnecessary conversation. By doing this, you can get to work and avoid a potential disagreement with your teammate, which could result in resentment and hinder collaboration.

When faced with situations such as this, the 5-by-5 rule proves priceless. Burn, Ph. for Psychology Today. Modern life requires what ART refers to as directed attention or voluntary attention.

The central executive manages concentration and focus. Using a smartphone to send texts, read, watch videos, or listen to music while others are present or there is background noise or distractions requires attention. The majority of people live in urban environments, and ART theorists believe they are particularly susceptible to directed attentional fatigue DAF.

Environments like this give us the feeling of taking a break from the routines and responsibilities of daily life. It is also important for an environment to be a good fit for the person in order for it to be restorative. Taking a short break in a natural setting can help you regain your focus and attention.

Make your green experience as restorative as possible by:. Would you be able to tune them out if you tried? The problem could be caused by a number of factors. A few common reasons include having too much on your plate, avoiding difficult tasks, or not being interested in what you do. After you identify the root cause of your problem, figure out how you can solve it or remain motivated despite it.

Maybe organizing your desk or making a to-do list will help calm your nerves if you are overwhelmed by work. Feeling bored? Encourage yourself by considering the ultimate goal or purpose of your work. You can avoid falling back into distractions over and over again by understanding why and making a change — either to your mindset or physical environment.

Their study examined whether bioactive factors natural compounds found in apples affect hippocampal neurogenesis the production of new brain cells in adult mice.

It was found that high concentrations of phytonutrients found in apples could boost brain function learning and memory by stimulating neurogenesis, according to a study led by Tara Louise Walker of the University of Queensland and Gerd Kempermann of the German Center for Neurodegenerative Diseases.

Plants contain phytonutrients, which are chemical compounds that affect the body, including the brain, in a positive way. According to researchers, the flavonol quercetin and 3,5-dihydroxybenzoic acid in apple flesh are responsible for the effect.

In this study, stem cells were grown from adult mouse brains in the lab. The cell cultures were supplemented with phytonutrients commonly found in apples. When exposed to quercetin or dihydroxy benzoic acid DHBA , brain cells were protected from death and generated more neurons.

In further experiments, mice were given high doses of quercetin or DHBA, and their stem cells multiplied and produced more neurons in memory and learning structures. Physiological exercise, a known neurogenesis stimulant, produced similar effects.

High concentrations of natural compounds in the fruit, including quercetin and DHBA, may improve brain function. It is still unknown whether phytonutrients can enhance learning and cognitive function, however. Among his most popular blog posts, productivity and creativity expert James Clear compares focusing to taming lions.

If there are too many options, we can relate to the confused and frazzled lion. How can you make this easier?

It may be helpful to remove distractions such as your mobile phone, email notifications, and text messages. By doing this, you provide yourself with a chance to focus for set periods of time. Using the Pomodoro technique , you can accomplish the above. To begin, clear your work area of distractions and get comfortable.

After you have set a timer for 25 minutes, concentrate as hard as you can on the task at hand for the entire period.

Just as in meditation, if your mind wanders, stop and return to the task at hand. After the time has expired, take a break.

During the day, you can do as many minute blocks as you wish. In any context, professional or personal, this technique can be effective for grounding. If you find that your focus is slipping or you are tempted to stop paying attention, ask yourself:. Upping productivity allows us to spend more time doing the things we enjoy most.

John was recently recognized by Entrepreneur Magazine as being one of the top marketers in the World. John is co-founder and CEO of Calendar. Categories Business Tips Productivity Calendar Time Management Meetings Schedule Startup Freelancer Marketing Sales.

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It is, however, reported by people who use it to improve memory, comprehension, mental endurance, and recovery; while others report the system leaves them with a greater sense of general wellbeing and peace.

Focus Unit sessions require tominutes, repeated multiple times per week. After 20 to 40 hours of light and sound sessions, people have reported permanent favorable changes in brain function and mood. If you are looking to help optimize your brain and mood by using any of the more than 50 different built-in programs, call us today and set up your first series of Focus Unit training sessions today.

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Clear Mind Focus Unit Technology. Vitamin B, in particular, has many health benefits for the brain and immune system. This vitamin is found in fish, meat, poultry, eggs, and dairy products. Omega-3 fatty acids and other healthy fats also have a positive impact on the brain, especially regarding mild memory loss and depression.

When you lack mental clarity, even performing the simplest of tasks can feel like a challenge. There are several different ways that low mental performance can be expressed, both through the body and the mind. Work performance is usually one of the first things to take a hit when your head is unclear.

Because work requires mental sharpness, a lack of clarity is going to make work harder than it needs to be. Your emotional well-being also affects mental clarity. Many people struggling with low mental clarity may develop a sense of loneliness or isolation.

This happens as an intuitive method of self-preservation. The fewer people around you, the less energy you expend on maintaining relationships. The combination of having minimal mental energy, low job performance, and isolation from friends and family can quickly result in poor mental health.

That means self-doubt, low self-esteem, and even imposter syndrome are likely to develop as a result. This can further lead to depression if not addressed. Poor sleeping habits and mental stress have a very close-knit relationship.

If you are stressed, you are likely going to have trouble sleeping properly. And if you are having trouble sleeping properly, you are likely to become stressed. Your mental clarity can drastically affect your sleep schedule.

Despite all the challenges of low mental clarity, there are many ways to promote mindful engagement. You can improve it for yourself. These eight tips for how to improve mental clarity are all easy to incorporate into your daily life.

They can help you lay down the foundation of a sharp, active, and clear mind. And, if you are leading or working with someone who seems to be lacking mental clarity, encourage them to practice self-care and point them toward resources that can support these tips.

How much sleep you get is directly proportional to how much energy you will have throughout the day. This applies to both mental and physical energy. If you cultivate a consistent and healthy sleep schedule, you can avoid developing a backlog of fatigue and make sure your mental performance stays on top all day long.

Using a sleep tracker is one way to manage your sleep schedule to ensure you get enough quality sleep. Knowing how to effectively reduce stress levels will make a tremendous difference to your state of mental clarity.

Managing stress includes figuring out personal methods of tension release and relaxation. There are also stress tracker devices that allow you to track your stress levels throughout the day. Being aware of your stress levels will enable you to stay mentally sharp and help you reach your full potential.

Mindfulness is the fine art of living presently. By slowing down and being conscious of your body, environment, and actions, you can manage your energy more effectively.

Having a good work-life balance means having time for both work and play. If you spend too much time at the office, you could deplete your energy levels and trigger an onset of burnout. Similarly, if you only focus on relaxing and having fun, very few tasks would get done. Finding a healthy balance between work and life is the key to knowing how to improve mental clarity.

Self-care practices are an extremely important aspect of life. Finding the tools, activities, spaces, and people that make you feel safe and supported will allow you to control stress levels and stay productive. Taking some time out of your week to do something purely because it brings you pleasure is really good for your mental health.

Plus, it will keep your mindset flexible and strong. Regularly moving your body is a fundamentally important aspect of good health — both mentally and physically. You can keep your mind active by sweating out toxins and stimulating the circulatory system.

Even simple movements like walking, swimming, or virtual yoga can support you in achieving mental clarity. Nutrition and mental health are closely linked, which is why a healthy diet is so important for overall health.

There are plenty of foods for mental clarity out there that can give you all the nutrients you need for cultivating mental strength. Some of the best brain foods include fatty fish, berries, dark leafy greens, and pumpkin seeds. Drinking plenty of water will also help your brain function at its peak.

But asking for help is one of the most empowering things anyone can do for themselves. The stress of experiencing mental fogginess is not uncommon. Don't be afraid to ask for help from friends, family, or a healthcare professional.

They will help you to feel recognized and understood. If someone on your team or in your family seems to be struggling with mental clarity, there are ways to help create a more conducive environment.

Mental clarity is a vital element of productivity and fulfillment both in and outside the office. We need a clear mind to problem solve and stay on top of whatever challenges are thrown our way. So, what is mental clarity going to result in when it comes to your personal and professional goals?

A clouded mind means clouded judgment. Your judgment needs to be sound if you are to make smart choices in life. Try these 5 tips to gain your energy back. Stress can affect all systems of the body, including the amount of vital oxygen getting to your muscles and organs. If you feel you're always stressed or get stressed out easily, you might be dealing with chronic stress or burnout.

Or it could be one of these 19…. Domestic Violence Screening Quiz Emotional Type Quiz Loneliness Quiz Parenting Style Quiz Personality Test Relationship Quiz Stress Test What's Your Sleep Like? Psych Central. Conditions Discover Quizzes Resources. Medically reviewed by Cheryl Crumpler, PhD — By Hilary I.

Lebow on June 22, Tips to sleep better Tips for intrusive thoughts Tips for brain fog Recap Unwanted and intrusive thoughts and brain fog can make it hard to sleep, focus, and enjoy life.

Badawi A, et al. Visuospatial Working Memory Tasks May Not Reduce the Intensity or Distress of Intrusive Memories. Personal interview. Daramus A. Jirakittayakorn N, et al. A Novel Insight of Effects of a 3-Hz Binaural Beat on Sleep Stages During Sleep. Possible Effect of Binaural Beat Combined With Autonomous Sensory Meridian Response for Inducing Sleep.

Read this next. READ MORE. What Is Rumination and How Can I Stop These Repeating Thoughts? Medically reviewed by Karin Gepp, PsyD.

The Link Between Stress and Illness Medically reviewed by Francis Kuehnle, MSN, RN-BC. General Adaptation Syndrome: Understanding Your Body's Response to Stress GAS is a three-stage response to stress that includes alarm reaction, resistance, and exhaustion.

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