getty
Focus and productivity are two skills that are critical for success. Unfortunately, being able to maintain high levels of productivity and focus throughout the day can be difficult. However, there is a way to boost both of these skills, and that’s by optimizing your brain.
I spoke with Jim Quik, the world’s leading brain coach, to find out how we can boost brainpower to maximize productivity and focus. Here are Kwik’s top 5 tips to optimize our brains:
Feed your brain.
What you eat has a direct impact on your brain. “If you’re eating too many processed foods or too much refined sugar, you’re not going to be able to focus, concentrate, remember, and perform your best.” says Kwik. It’s also important to eat for your body, Kwik advises. People are bio-individual, meaning there’s no one-size-fits-all approach to nutrition. The goal is to eat healthy, nutritious, brain-friendly foods rich in vitamins, nutrients and omega-3s. There really is such a thing as brain food!
Stay hydrated.
Even mild dehydration can affect brain power, causing brain fog and fatigue as well as reducing the ability to concentrate and focus. On the upside, staying hydrated can improve blood flow and oxygen to the brain, improving focus, concentration and memory. “Just staying hydrated will boost your reaction time and thinking speed upwards of 15% to 30%.” says Kwik. Next time you start to feel sluggish, reach for a glass of water instead of a cup of coffee.
Get moving.
“When your body moves, your brain grooves.” says Kwik. “Movement creates brain derived neurotrophic factors, which is like fertilizer for the human brain.” Movement has been shown to help boost focus and creativity and even improve knowledge retention. “When you listen to audiobooks or podcasts while you’re doing something rhythmic like being on an elliptical or going for a brisk job, you’ll actually understand and retain the information better.” explains Quik.
It’s important to make a conscious effort to get up and move throughout the day. What can you do? Multiple times during the day, get up and walk away from your computer and move your body. Any kind of movement is beneficial, from slow walking to a quick 7-minute HIIT workout. You could also try walking meetings, getting a standing desk and a portable treadmill or a combination stationary bike and desk. The key is to find more ways to incorporate movement into your day.
Get good quality sleep.
Sleep is when your brain and body recover from the day, which is why getting quality sleep should be one of your top priorities. It’s important to note that sleep quality is even more important than sleep quantity, so it’s not just about getting eight hours of shut-eye every night, but how restful your sleep actually is.
“You can optimize your sleep with proper sleep hygiene.” advises Quik. To get a good night’s sleep, create a bedroom environment that’s conducive to restful sleeping. The ideal environment is completely dark, cool, and quiet. Have a pre-bedtime routine that allows you to wind down mentally from the day and release stress and tension.
Manage stress.
“Chronic stress shrinks the human brain – it truly makes the brain smaller.” warns Quik. Since it’s impossible to completely eliminate stress from our daily lives, we must instead learn how to cope with it. Find ways to manage your stress and bring more moments of calm into your day. That can be through meditation, mindfulness, yoga, walking in nature, or anything that helps you relax.
You’ll begin to see results and improvement immediately once you start practicing these habits. The more you practice them, the more natural they’ll become, and you’ll be well on your way to optimizing your brain.
Discussion about this post