Now, look at the list of distractions you’ve just created, and think about which ones have the greatest impact on how productive you are throughout the day. How much time are internal and external distractions costing you? What impact do they have on your ability to get things done? Internal distractions come from within you, including procrastination, anxiety, lack of focus, or even discomfort (hunger, fatigue, etc.). This type of distraction is more complicated because the sources are often hard to identify. Sit down and make a list of all the things that pull your attention away from what you’re trying to achieve and how often they occur.Įxternal distractions are things that grab your attention from outside yourself, like notifications, emails, and other people interrupting you. The first step to clear your mind is to work out what’s distracting in the first place. Identify Your Distractionsĭistractions reduce mental clarity. If it’s darker than light yellow, you’re not hydrating enough. On the other hand, if you eat a lot of hydrating foods, such as cucumbers and watermelon, you may get by with less. For example, people who live in warm climates or exercise vigorously may need more than 8×8. You may need to modify this general guideline depending on your health status, diet, exercise routine, and climate. This is called the 8×8 rule and is easy to remember. 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. When you’re properly hydrated, there’s ample fluid for blood flow, and your brain functions better. Any drop in hydration levels can have an impact on mood, energy levels, and mental clarity. It’s important for energy, mood, and mental focus. Make sure you drink enough water throughout the day.
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Countless free resources are available online, or you can download an app that walks you through the process step by step. Getting started with meditation is easy, too. A meditation session gives you the chance to step away from distractions that hinder focus - even if it’s just for five minutes at a time. There are a variety of ways to manage stress, but meditation can be another powerful tool for boosting mental clarity. Focus More on Mental Healthįor mental clarity, you need to be in a good place mentally and have effective ways to manage stress. They cause blood glucose swings that cause brain fog, fatigue, and erosion of mental clarity. Nuts - Walnuts have been shown to improve cognitive function because they’re rich in omega-3 fatty acids and vitamin E - both of which boost brain power over time by slowing down cognitive decline (memory loss).Īlso, eliminate ultra-processed foods, sugar, and refined carbohydrates.
If you can’t get enough omega-3s from food, consider taking an omega-3 supplement daily to support your cognitive function (and heart health). You must get them through diet by consuming foods rich in omega-3s, such as fatty fish, nuts, and seeds.
Omega-3 fatty acids are essential for brain health, but the body doesn’t produce them naturally. (A special note about omega-3s: Studies suggest they may help improve memory and thinking skills. A bonus is these oils also have anti-inflammatory properties, which may help lower your risk of developing depression. Oily fish - Fish such as salmon, mackerel, and trout are all high in Omega-3 fatty acids, which protect against age-related deterioration of the brain’s thinking skills.
Here are some foods that can help:īlueberries - These berries are packed with antioxidants that can promote memory retention and reduce inflammation in the brain, which is linked to cognitive decline and diseases like Alzheimer’s. To keep your brain running efficiently, ensure that it gets the right nutrients through your diet every day. A nutrient-dense diet promotes good mental clarity and energy levels. Just like your body, it needs good nutrition to perform at peak capacity. Your brain uses about 20% of the daily calories you consume. A healthy diet with foods like nuts, blueberries, and oily fish containing Omega-3 fatty acids can improve brain health.
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