7 Habits to Improve Focus and Work Quality
If you listen to the self-proclaimed productivity and focus gurus online, the solution to more focus is the perfect morning routine.
But no one wants to dedicate time to a 2-hour morning routine that theoretically promises to boost your productivity and doesn’t get you any closer to getting work done.
If you’ve been battling distractions to produce better quality work to no avail, you may have a focus problem, not a productivity problem.
Your ability to focus and produce high-quality work can set you apart in an age of infinite distractions and keep you ahead of your competitors.
Try one of the easy-to-implement tips in this post to improve your focus, because sometimes it’s the simple habits that yield the most results.
Myths Around Focus & Productivity
The small piece of glass in your pocket is the biggest distraction to your focus and productivity.
Cell phones make it incredibly easy to connect with people worldwide, order food, and access entertainment.
But they are also one of the most significant sources of distractions, as many people fall victim to the endless scroll on Tiktok and Instagram.
According to a recent study, the mere presence of your cell phone can lead to diminished attention and deficits in task performance, especially for attentive and cognitively-demanding tasks.
Not only does the presence of your cell phone affect your ability to focus, but so does your workspace setup!
If you find that your workspace is cluttered and you have papers everywhere, this is likely hurting your ability to focus and be productive.
Research shows those who cleared the clutter from their work environment were better able to focus and process information.
But outside of de-cluttering your workspace and keeping your phone out of sight and on airplane mode, what else can be done to take your focus to the next level?
Optimize Cognitive Performance for Better Focus
After eliminating distractions and creating an environment conducive to optimal productivity, the next thing to do is optimize your cognitive performance.
Habits that can optimize cognitive performance include:
Staying hydrated
Prioritizing sleep
Reading for 1 hour a day
Exercising regularly
Eating whole foods
Single-tasking
Meditating for 10-20 minutes daily
These habits are easy ways to prime your brain and body for optimal cognitive performance. Try as many as possible to find what sticks and works for you.
Stay Hydrated
Your brain is 85% water.
The brain uses water to perform essential processes like:
Thought and memory functions
Produce hormones and neurotransmitters
Maintain brain cell health
And according to recent studies, you only need to be 1% dehydrated to see a 5% decline in cognitive function.
Symptoms of dehydration can include:
Depression
Afternoon fatigue
Sleep issues
Inability to focus
Brain fog, or lack of mental clarity
But, one of the easiest ways to combat brain fog is drinking water and staying hydrated.
It would be best to drink at least 2.7 liters for women and 3.7 liters for men of water per day.
Since your body loses water to other bodily functions, continuously hydrating throughout the day allows you to think faster, focus better, and improve your mental clarity.
Prioritize Sleep
Poor sleep reduces your ability to be attentive, learn, and process information.
Without proper rest, the neurons in your brain can become overworked and less capable of optimal performance.
Sleep deprivation has similar effects to being under the influence of alcohol, which results in slower processing and reaction time.
Recent studies show that sleep deprivation can also impair long-term memory and decision-making.
So how can you prevent the effects of sleep deprivation?
Get 7-8 hours of restful sleep a night
Don’t eat or drink alcohol too close to bedtime
Limit exposure to electronics and bright lights before bed
The key to optimizing your cognitive performance is a good night’s rest.
Read for 1 Hour per Day
To keep your mind sharp, try starting a daily reading habit.
Reading is like exercise for your brain, and the benefits include:
Increase Focus and Concentration
Improve memory
Boost attention span
Increase neural connections
Enlarge neural networks
If you want to read more, swap the time spent watching youtube or scrolling on Instagram for reading a good book or interesting article.
Need new book recommendations? Click here.
Exercise Regularly
Physical exercise is suitable for both brain and body health.
When you exercise, proteins are released in the brain that help improve memory and increase cognitive performance.
Exercising for 20-30 minutes daily can improve blood flow to your brain and your ability to concentrate.
Indirectly, exercise improves mood and sleep and reduces stress and anxiety.
Recent studies suggest that 120 minutes of moderate weekly exercise improves memory.
Essentially, you can take a brisk walk for 30-60 minutes, 3-4 times a week to see improvements in your memory, focus, and concentration.
Eat Whole Foods
Eating high-quality foods with lots of vitamins, minerals, and antioxidants nourishes and protects the brain from oxidative stress.
Diets high in refined sugars damage brain health by worsening insulin regulation and promoting inflammation and oxidative stress.
Foods to avoid include:
Soda
Candy Bars
Sweetened yogurts
Packaged fruit snacks
Commercial cereal bars
Jarred pasta sauce
Granola
Bottled smoothies
Pre-made iced coffee drinks
Sports and energy drinks
Foods that nourish and protect the brain include:
Fatty fish
Blueberries
Turmeric
Broccoli
Pumpkin seeds
Dark chocolate
Oranges
Eggs
Green Tea
Nuts and Seeds
Try swapping chips for blueberries as a healthy snack or eating fish rich in omega-3 fatty acids for dinner!
Focus on One Task During Deep Work
Did you know that human brains are not designed to multi-task?
Recent studies indicate that individuals almost always take longer to complete a task with more errors when they multi-task rather than focus on a single task.
The next time you sit down to work, decide to only work on one task until it is completed before moving on to the next one.
This includes refraining from checking email, scrolling on social media, or taking phone calls during the time allotted to complete the task.
Meditate Every Day for 15-20 Minutes
There is overwhelming evidence regarding meditation’s effects on the brain, including slowing brain aging, reducing stress and anxiety, and improving focus and concentration.
Start with 10 minutes and work up to 45 minutes daily by doing meditative breathing exercises or any beginner meditation technique that works for you.
Final Thoughts
Remember, your brain is a muscle; like any other muscle, it requires regular exercise and nourishment.
Prioritize hydration, sleep, healthy eating, and regular physical exercise while embracing mindful activities like reading and meditation.
Start today. Start now.
Begin by integrating one new habit into your routine, then add another when ready. Consistent small steps will lead to significant results.
Your journey to improved focus and better work quality begins with a single decision - the decision to act.
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