No one likes feeling like a zombie. Here are some suggestions for beating brain fog and staying focused.
Get adequate rest
Go to bed and rise at a consistent time. Many studies have shown this is essential. Regardless of when you actually go to sleep and wake up if you are making adequate time for deep sleep you’ll be better prepared for your day.
Feed your mind and body as they deserve
Diversify your caffeine portfolio — try some coffee alternatives. Some people reportedly feel more anxious (myself included) if they have too much caffeine on empty stomach, or with little sleep. Don’t try to fix your grogginess by swinging so far in the other direction you become a jittery mess. To mix things up, check out different types of black or green teas, matcha, and kombucha, they all have some caffeine, and matcha has a ton of antioxidants so you’re able to focus and detox your body.
Make sure you’re drinking water throughout the day, taking the right vitamins and look into natural supplements! I live in the Midwest, and the amount of sun exposure drops significantly in the winter. Vitamin D is essential. Other things to check out are fish oil (Yes, disgusting, but it works!) and Omega 3.
Also, keep healthy snacks at work and eat them throughout the day. Keeping your metabolism up is key to keeping your energy up. Fruit and vegetables are key, or peanut butter filled pretzels last for a long time and give you a little protein when it’s needed.
Exercise during the day
It’s good to get up every hour – even if only for a few minutes – for both your focus and physical health. We were not created to sit and stare at a screen all day. Beating brain fog requires taking care of your body. If you feel the need, take a walk during your lunch break. Or if you’re struggling with a project, taking a little time away from it will rejuvenate your brain and allow you to come back with renewed focus.
Tony Robbins preaches the gospel of the rebounder trampoline. You can get one for $50, store it at your office or home, and in 10 minutes you can get your heart rate up. My co-worker Josh bought a rebounder and an inversion table to use our office, and I initially made fun of him for it. However, it works. Stefan James gives a thorough overview of the benefits of using a rebounder.
If you can’t move from your work or don’t have time to go for a walk, at least fix your posture. Check how you’re holding your shoulders. If they’re clenched, release them. Stretch your neck, loosen yourself up, and Sit. Up. Straight. This is key to feeling better and working more effectively.
Track your time
Sometimes it feels like the day is crawling by, and your task list is only growing rather than shrinking as time passes. You are in control of how you use your time so discipline yourself and find a routine that works for you. For me, that means using the Pomodoro technique, specifically. I use the Be Focused Pro app to track my work sessions and breaks. The difference in my productivity is significant. Focusing on accomplishing one task in 25 minutes is compelling, and you get the reward of a 5-minute mini-break immediately after.
Steward Your Screen Time
Staring at your computer all day can hinder your ability to focus or rest effectively in the evening. Try to limit the amount of time you’re using a device by doing things that you did in the olden days, like read a book. It’s good to give your eyes and mind a breather. Bring a book to work and rather than work through your lunch, savor it.
Give yourself some time between screen use and when you go to bed to really let your mind settle in. And if you need to work late, download flux to lower the amount of blue light you’re exposed to.
If you have any advice for beating brain fog or productivity, let me know!