If we could choose to be mentally sharp every day of the week, we probably would. Sometimes our mental fitness suffers, and we feel stuck in a slump. Mental clarity is not necessarily our default state. Most of the time, we allow our worries and different types of stress to affect our brain function and prevent our minds from performing at an optimal level.

Learning how to improve mental clarity without burning out or becoming overwhelmed is key to maintaining a productive and engaged lifestyle.

Lack of mental clarity isn't a medical condition but rather a s ymptom of other medical conditions. Despite our best efforts, everyone has experienced a lull in cognitive function at some point in their lives.

The weight of stress and anxiety can cause fogginess and lethargy in the mind. For many, this state of mental exhaustion is a daily battle. Here are some commonly experienced indicators that you could be lacking mental clarity. If you struggle to focus on a subject, you may be experiencing a lack of mental clarity.

When we are mentally fit , concentration comes naturally and without strain. Pay attention to how much effort it requires for you to focus. This can give you a clue as to how strong your state of mind currently is.

If you are feeling tired and lethargic after even the smallest of tasks, a lack of mental clarity could be the reason. Losing interest in subjects or tasks that used to bring fulfillment is another symptom of low mental clarity.

When our minds are strong, enthusiasm for learning comes naturally. Your lack of motivation could mean your mind is seeking renewal. Just as a strong ability to recall memories is a sign of high mental performance, poor memory recall is a clear sign of low mental performance.

When our minds are healthy and clear , things like memory retention should not be an issue. Checking the quality of your memory recollection is a good way to monitor mental clarity. Before we can learn how to improve mental clarity, we need to look at the potential causes or triggers that may be at play.

These three things deplete our mental resources and make mental performance much harder to upkeep. If any of them sound familiar, you may have found your culprit. Having a healthy circadian rhythm is a fundamental part of human health. Without seven or more hours of sleep each night, the mind and body struggle to exhibit high-performance behavior.

Some of us struggle to sleep due to stress , while others practice poor sleep hygiene. Some people who work non-traditional hours could develop shift work sleep disorder.

If you are not allowing your body the type of rest it requires, you may be putting your mental state at risk. We all know that stress is bad for the body although sometimes stress can be good. But stress can also be an enemy to the mind.

Chronic stress contributes to hig h cortisol level s , which means weakened circulation. Poor circulation results in the heart sending less oxygen to your brain. This can cause a lack of mental clarity, which in turn may amplify your stress and anxiety levels.

It can be a vicious cycle if left untreated. There are many foods that support mental clarity and concentration. Poor nutrition often stems from not eating a diverse enough diet or consuming a high quantity of processed foods. 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.

Light degrades melatonin, one of the hormones that makes you sleepy and triggers cellular repair while you sleep. Check out this guide to sleep hacking for more ways to increase deep sleep.

Most of the hacks are free and you can start them tonight. A high-fat, low-carb diet keeps your blood sugar stable and low so you have steady energy throughout the day. Make sure you get plenty of polyphenols as well. Polyphenols are powerful anti-inflammatory compounds that you find in coffee, tea, chocolate, and colorful vegetables and fruits.

Polyphenols improve memory and decrease brain inflammation. Check out the complete one-page Bulletproof Diet Roadmap for a complete guide to brain-building foods you should eat and energy-sapping foods you should avoid for improved focus and brain power. Pushing yourself physically makes you mentally fit, too: it creates brand new neural mitochondria and makes your existing mitochondria more efficient at producing energy.

Stress burns up a huge amount of energy. It also physically changes parts of your brain that regulate attention and focus. Two great options for managing stress are:. Nootropics also called smart drugs are compounds that improve cognitive function. You can use nootropics to enhance everything from memory to sustained attention to faster mental turnover.

Brain Octane Oil is a great introductory nootropic; it rapidly converts to ketones that your brain can use for fuel. Unfair Advantage is another good option. It supports your brain mitochondria and promotes the growth of new ones for improved mental energy.

For a more complete list of nootropics, including benefits, side effects, sources, and dosages, check out the Bulletproof guide to nootropics. And for a comprehensive look at brain hacks that enhance cognitive function and help you build a stronger brain, pick up a copy of Head Strong.

In a world increasingly fascinated with brain health, the emergence of brain training devices has sparked a new wave of interest in cognitive enhancement. Science and technology. Receive weekly biohacking tips and tech by becoming a Dave Asprey insider. How to Improve Focus and Boost Brain Power, According to Science.

If you feel burnt out at the end of the day or you have trouble focusing, use these hacks to increase your mental energy and productivity. Your brain mitochondria make ATP, the energy that fuels your brain activity. You can deepen your reserves of mental energy aka brain power by hacking your planning, decision fatigue, sleep, food, workouts, supplements, and more.

Read on for a full guide. You May Also Like. Read More. VIEW MORE. What Are You Here To Upgrade? Search Articles. LATEST Upgrades. Brain Hacking. Sexual Wellness. AVAILABLE NOW. Smarter Not Harder. If you want to lose weight, increase your energy, or sharpen your mind, there are shelves of books offering myriad styles of advice.

Other ways to achieve mental clarity include:. Starting the day with a plan can be a game-changer for your mental clarity and focus. This doesn't have to be a complex, time-consuming process. Instead, it can look like:.

Plus, crossing off items on your to-do list can give you a true sense of accomplishment and motivation to keep going. And don't forget self-care! Make sure you schedule breaks for yourself throughout the day and some downtime in the evening to wind down and relax before bed.

This way, you'll feel refreshed and ready to tackle whatever comes your way the next day. So go ahead and start each morning with a plan — your mind will thank you for it. Sometimes we all need a much-deserved break from the hustle and bustle of daily life.

When feeling overwhelmed or stuck, taking a simple walk outside or engaging in another type of regular exercise can do wonders for your mental focus and physical health.

The fresh air and change of scenery can provide a much-needed breath of inspiration, helping to boost creativity and clear the mind.

Not only that, but walking helps to:. So next time you're feeling mentally foggy, try putting on your shoes and stepping outside for a little reset. You may be astonished at how quickly a simple walk can improve your outlook on life.

Plus, it's good exercise too! Have you ever experienced that midday brain fog that feels like your thoughts are moving at a snail's pace? This can often be attributed to an unhealthy diet. According to healthcare professionals, brains require certain nutrients , including healthy fats, in order to function properly.

By adding sources of healthy fats like fish, avocado, and nuts into your daily meals, you may just notice a boost in mental clarity and sharpness.

And if you're looking for a time-saving way to incorporate healthy fats into your routine, why not try omega-3s? Does a messy room make your mind feel chaotic and scattered?

You're not alone — science has shown that physical clutter can lead to stress , distraction, and decreased productivity. 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 experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Ever felt like your mind could use a deep cleaning? Try these 8 strategies to refresh your brain.

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Mental Well-Being. Medically reviewed by Kendra Kubala, PsyD , Psychology — By Crystal Raypole on February 17, Nourish your body. Grab a cup of coffee or tea. Get up and move. Try a supplement. Get a change of scenery. Reconsider your to-do list. Get enough sleep. The bottom line.

How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Some people just have a harder time tuning out distractions. Age and lack of sleep can affect concentration. Most people forget things more readily as they age, and decreased concentration can accompany memory loss.

Head or brain injuries, such as concussion, as well as certain mental health conditions can also affect concentration. This can lead to stress and irritation, which tends to make focusing on what you need to do even more of a distant dream.

If that sounds familiar, keep reading to learn more about research-backed methods to help improve your concentration. A study of 4, adults suggests that spending 15 minutes a day, 5 days a week, on brain training activities can improve concentration. Brain training games can also help develop your working and short-term memory , as well as your processing and problem-solving skills.

Brain training can work for kids, too. Invest in a book of word puzzles, complete a jigsaw puzzle together, or play a game of memory. Even coloring can help improve concentration in children or adults. Older children may enjoy more detailed coloring pages, like those found in adult coloring books.

The effects of brain training games may be particularly important for older adults, since memory and concentration often tend to decline with age. Research from that looked at 2, older adults followed up on participants after 10 years.

Older adults who completed 10 to 14 sessions of cognitive training saw improved cognition, memory, and processing skills. After 10 years, most study participants reported they could complete daily activities at least as well as they could at the beginning of the trial, if not better.

Try these games and puzzles to train your brain. Brain games may not be the only type of game that can help improve concentration. Newer research also suggests playing video games could help boost concentration.

A study looking at 29 people found evidence to suggest an hour of gaming could help improve visual selective attention VSA. VSA refers to your ability to concentrate on a specific task while ignoring distractions.

Study authors recommend future research to continue exploring how video games can help increase brain activity and boost concentration. A review looked at studies examining how video games could affect cognitive function.

The results suggest playing video games may lead to various changes in the brain, including increased attention and focus. This review had several limitations, including the fact that the studies focused on widely varying topics, including video game addiction and possible effects of violent video games.

Studies specifically designed to explore benefits of video games could help support these findings. When does video game use become an addiction? Sleep deprivation can easily disrupt concentration, not to mention other cognitive functions, such as memory and attention.

Occasional sleep deprivation may not cause too many problems for you. Being too tired can even slow down your reflexes and affect your ability to drive or do other daily tasks. A demanding schedule, health issues, and other factors sometimes make it difficult to get enough sleep. What are some healthy sleep habits?

Increased concentration is among the many benefits of regular exercise. Exercise benefits everyone. A study looking at fifth-graders found evidence to suggest daily physical activity could help improve both concentration and attention after just 4 weeks.

Other research looking at older adults suggests a year of moderate aerobic physical activity can help stop or even reverse memory loss that occurs with brain atrophy related to age.

Experts recommend aerobic exercise, but doing what you can is better than doing nothing at all. Depending on your personal fitness and weight goals, you may want to exercise more or less. Ask yourself:. If you can, try getting exercise right before you really need to focus or when taking a mental break.

How can exercise benefit your mental health? If you want to boost your concentration naturally, try to get outside every day, even for a short while. You might take a short walk through a park. Sitting in your garden or backyard can also help. Any natural environment has benefits.

According to the American Psychological Association APA , spending time in nature can have a positive impact on both physical and mental health. Research from found evidence to suggest including plants in office spaces helped increase concentration and productivity, as well as workplace satisfaction and air quality.

Try adding a plant or two to your workspace or home for a range of positive benefits. Children benefit from natural environments, too. Research published in followed over 1, children from birth to age 7.

The study hoped to determine how lifelong exposure to trees and greenery at home or in the neighborhood might affect attention in children. The study suggests that natural environments could benefit brain development and may improve attention in children. For children with ADHD, research suggests spending time in nature can:.

What are some more natural remedies for ADHD? Meditation and mindfulness practices can offer multiple benefits. Improved concentration is only one of these. A review of 23 studies found evidence to suggest mindfulness training that emphasizes attention focus could help increase attention and focus.

Mindfulness can also improve memory and other cognitive abilities. Yoga , deep breathing, and many other activities can help you meditate. What are some other benefits of meditation? How can taking a break from work or homework increase your concentration?

This idea might seem counterintuitive, but experts say it really works.