Hey Team,
Happy spooky season 👻
Halloween is just two days away and if you’re eyeing that bag of Snickers sitting on the counter originally intended for trick or treaters, have one while you read this (I’ll deny I wrote that), but then it’s time to FOCUS.
You might’ve done your own digging in the past on how to increase mental focus. You might’ve also purchased a whole book on this exact topic but then never finished said book because well, you couldn’t focus. 😬
Rather than bombarding you with new habits to instantaneously pick up once you finish that snack of yours that I definitely didn’t tell you to have, let’s talk about the adjustments you can make to some of your daily habits.
Here are four minimally invasive ways to increase mental focus and clarity:
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Get off your phone. At the risk of sounding like your mother, roll your eyes enough and they’ll get stuck there. Seriously- the mindless scrolling is shortening your attention span. There’s a reason viral content has increasingly gotten shorter over the years. From the 2010’s YouTube sensations of 10+ minute videos to now 10-second TikTok videos, our ability to watch anything for an extended period of time has rapidly decreased with the rise of social media and short form content. Don’t get me wrong- it’s surely impressive with how much valuable information creators of today can jam into 10-seconds, but if you’re wondering why you find yourself scrolling while trying to consume an hour-long TV show or 2+ hour movie, you already know your answer. Your brain has been deconditioned. Put your phone in the other room while you zone in on the task at hand and leave it on do not disturb. Except for mom, allow the dings for her texts, always.
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Eat Less…Or More: 🚨 Time out. 🚨 Confusing, right? Like most things we chat about here, it really depends. If your body is too busy digesting a massive meal, the last thing you’re going to want to do is deep work that requires your most attentive brain soldiers. Think about that post-lunch crash, you’re likely ready for a nap rather than that product brief, right? On the contrary, your body will straight up protest if you’re running on empty with low blood sugar. Aim to be in a balanced state prior to finding flow state. It’ll make a difference.
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Meditate or Practice Breath Work: Pick whichever works best for you. Some enjoy morning meditation, others breathe deeply before bed to calm the central nervous system, and you may just need both when your 2pm midday meltdown kicks in the door. For me, midday is usually the hardest time to find focus. Work notifications are going off, general noise is elevated, and there’s still a million things to do. Close your eyes, inhale as long and as deep as you can through your nose, and exhale everything you have out of an open mouth. Do this until you feel centered and refreshed, then dig in.
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Quit Sugar: Specifically artificial sweeteners and sugars. Remember how I said I’d deny the whole Snickers thing? Here’s why. Sugar not only comes with a crash shortly after consumption, but increases inflammation in the body, potentially bringing with it brain fog and slower cognition. Registered dietitian Nikki Davila and I break this down in the latest podcast. Before you reach for a handful of quit hitting candies, find an alternative source of energy. If you’re looking for an extra boost of energy paired with focus-featured ingredients, check out ⚡ ️Elite Energy + BCAA ⚡
Here’s a few additional add-ins that can help improve overall cognitive performance:
There’s nothing scarier than missing out on potential productivity. The more time you spend trying to get done with what you need to get done, the less time you have for the things you want to get done.
Until next week. 👋
Danielle Bitts
VP of Brand, Bodybuilding.com
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