Hey Friends, it’s Mariah here. I am excited to share content today on the blog.
Lately, I have found it difficult to focus. I think I have always struggled with focus problems but in law school, my symptoms became more pronounced. Law school and attorney work requires immense focus. In law school, I felt like I had to tie myself to the chair just to complete my daily reading assignments. At work, I often find myself getting easily distracted or taking unnecessary breaks.
I am also someone that hardly ever says no. I start tasks or agree to meet with someone, but I am unable to complete all my tasks. Ultimately, I spread myself too thin. Over the past months, I have researched ways to help with focus problems and through trial and error, believe I have found some promising solutions. Below I outline my suggested practices for anyone who struggles with focus problems. I am still a working progress but I have made significant improvements in my ability to stay on task.
I can’t guarantee that all these tips will help for you. However, I think if you diligently experiment with different techniques and do some research, you may experience relief. Just to clarify, I am not a doctor and if you find yourself unable to treat your focus problems, you should see a doctor, these are simply my suggestons.
1.Use a planner!!!! I used to think making a schedule was a waste of time but boy was I mistaken. I find that sitting down and writing a weekly plan saves time. I can become scatter brained at times and without a planner, I waste time trying to figure out what I need to complete or who I need to meet with. A planner helps me stay focused on the task at hand. It reveals to me what I need to get done each day, ensuring I do not get side tracked or ahead of myself. I can check off completed tasks as I complete them.
2. Exercise!! Even if you have a busy week, make sure to schedule in time to exercise. You may think that exercising is a waste of time but it will help you become more efficient with your work. Sometimes I think I need to just work nine hours straight but by mid-afternoon, my brain is tired, further hindering my ability to focus. Although incessant breaks is not necessary or productive, taking a thirty minute break in the afternoon to workout can provide the extra boost you need to finish the work day. You don’t necessarily need to complete an intense workout. A lighter exercise routine like lunges, jogging, or pilates is suffice as long as it spikes your heart rate, even walking is beneficial. I often complete a workout in the morning too because it stimulates my brain, sustaining my ability to focus and concentrate for the day. Exercise has also been shown to improve concentration and productivity at work.
3: Eat brain foods!!! There are several brain foods that improve focus and concentration like fruits and vegetables. Whenever I hit my mid-afternoon crash, I try to eat a fruit such as an apple or orange. The fructose in the fruit offers a boost and enhances my focus. Stay away from the refined sugar because it will only give you a temporary boost and you will crash later. Other studies show that foods like fish improve focus and concentration, because they are rich in omega-3 (I’m sure Bryanna can share all about this). Coconut oil also offers many benefits such as improved memory. I substitute coconut oil for butter and put in on my toast for lunch or an afternoon snack.
4: Don’t skip breakfast- Remember when you mom always told you to eat your breakfast before you went to school? Well, mom always knows best. Breakfast is probably the most important meal of the day in my opinion. I typically make a smoothie in the morning unless it is the weekend. My smoothies are filled with fruit, protein, spinach, and an avocado, which studies show improve brain function. These ingredients offer many health benefits and give me the energy I need to kick-start my day. Some days when I am craving chocolate, I put some dark chocolate in my smoothie which quenches my chocolate craving. Dark chocolate is filled with antioxidants and works like a stimulant too. It offers ingredients that enhance focus and energy.
Honestly, diet is probably the most important factor in improving focus. I can typically get away with foregoing exercising for a couple days and using a planner, but if I eat unhealthy foods, I pay for it immediately. If I stray away from my eating routine, I immediately feel the effects of fatigue. Especially since I have a jam-packed schedule, I need the proper nutrition.
Overall, I hope you find these suggestions helpful. Please feel free to add any questions and/or concerns below. Have a lovely week!!
Until Next Time Be Whole and Be Fit
What do you do to improve focus?