Having a clear state of mind is essential for your productivity, social relationships, and personal well-being. Stress over news and finances, the interconnectedness of social media, and remote work environments can really fog up your mental state. Here are a few life hacks to help ease racing thoughts and promote focus so that you can achieve all of your life goals.
Create a Routine
Humans are creatures of habit. We don't just follow routines because they help us deal with time management and give our days a bit of structure. Our bodies are genetically designed to follow a routine.
Everything from our organs to our blood to our gut barrier is made of cells. Cells follow the same strict physiological processes, like clockwork.
It requires 24 hours for cells to replicate efficiently...before they do it all over again. This Groundhog Day-like scenario is our circadian rhythm.
About 40% of our daily routine happens at the same time every day. You can safely say that these things are habits. Identify these benchmarks and determine if they're worthy of your time and energy.
Then, plan your day around them. Knowing what to anticipate every day gives you a sense of familiarity and comfort. That way, you can handle unexpected obstacles with a clear point of view.
Luckily for us, our cells are highly adaptable. They can work around our schedules. Our cells are actually dependent on our sleep-wake cycle. At least eight hours of rest should serve as the foundation for your daily routine.
Don't just focus on scheduling work meetings, date night, and me-time. You must account for the time needed for exercise. Tending to the mind is like tending to the body. Research shows that even just two minutes of exercise can improve your "attention, concentration, and learning and memory functions."
Get Some Sleep
Feeling groggy during the day isn't going to make you more productive or fun to be around. Eight hours is a solid block of time for rest. You still have 16 other hours to do chores, exercise, and spend time with loved ones. That's a lot of time!
If you're feeling short on time, sleep should still be the last thing to take the backseat. Cut back on watching TV or scrolling on your phone.
Speaking of these devices, slow down on the electronics leading into bedtime. Your sleep-wake-cycle is regulated by your pineal gland. This pea-sized gland sits behind your eyes, in a spot where they'd converge to make a triangle.
Light enters your eyes, charging the gland. This charge produces hormones that keep us awake. When the sun goes down, less of those hormones get produced. Instead, your body produces melatonin to make you sleep.
Blue light in our devices emulates the sunlight creeping in through the window in the early morning. So, your brain doesn't get the message that we're getting ready for sleep soon. Therefore, you're less likely to be tired in bed.
Rest isn't limited to nighttime. If you want a clear mind, you need to take frequent breaks. Walk away from the computer every 15 to 30 minutes.
Also, make sure you take the time to eat a nutritious meal away from the computer. You're not resting or recharging your energy levels by mixing mindless eating with stressful working.
Balance Your Hormones
Our hormones are deeply entwined with our brain health. That's because many regions of the brain regulate the production of hormones! So, if you have a hormonal imbalance, you most likely have brewing cognitive issues.
A key indicator that you are having hormonal issues is trouble sleeping or excess stress. These two also tend to go hand-in-hand. That's because sleep and stress are both hormonally driven.
When sleep and stress are out of whack, reproductive hormones will start to suffer. These are important for keeping us on track. Once our reproductive hormones fall out of place, we suffer physical and mental symptoms.
Tend to a lack of testosterone and excess cortisol by making changes to your daily routine. Cut back on foods that are high in phytoestrogens, like chickpeas, alfalfa sprouts, and tofu.
Also, make sure you buy only BPA-free plastic. BPA contains synthetic chemicals that mimic estrogen. These molecules can leach into water that you drink from bottles or seep into your skin from lotions. Try to buy sustainable packaging when possible.
So many factors can impact our hormones, which affects our clarity. It's like a full-on mental assault in all directions. You don't know where to cover up! All-natural supplements are excellent for supporting hormonal and brain health.
If you're under constant stress, your adrenal glands make an excess of cortisol hormones. Chronic stress causes adrenal fatigue, which results in brain fog. Nutretics Stress & Anxiety is fortified with all-natural vitamins, minerals, and botanicals proven to support adrenal functions, lower stress, and improve appetite for life.
Declutter For Less Distraction
Clutter is a mental to-do list. It's a reminder that you're neglecting things, and now it's piling up. Putting off decluttering might make you feel like you're in control with an "I don't care" attitude. Deep down, you care...and it’s stressful!
It's easy to let things pile up, especially when you are strapped for time. At least once a week, schedule time to tidy up. Get rid of junk mail, pick the clothes off the floor, and throw out last week's takeout.
Also, clutter holds us back. Studies found that those who have a messy desk can spend up to two hours just tracking down things they need. Designate a spot for everything and try sticking to it. You will mindlessly incorporate these habits into your routine so you can consciously concentrate on the essential tasks.
Decluttering isn't just about your office and home. Your computer can also use some decluttering. Take time to delete all those random things saved to your desktop. Reorganize your downloads folder and re-sort your emails. A little organization goes a long way in mental clarity.
Eat More Healthy Fats
One of the primary reasons for cognitive decline and brain fog is a loss of grey matter. As we age, inflammation in the brain becomes increasingly common.
Combined with a decline in hearing and sight, regions of our brain become increasingly less stimulated. In turn, proteins in the brain atrophy, causing a loss of tissue.
Boost your brainpower by eating more monounsaturated and polyunsaturated fats. Your brain uses amino acids within these fats to restore, rejuvenate, and replenish damaged cells.
There has been increasing research on how a ketogenic diet (high-fat, low-carb) can be beneficial for Alzheimer's prevention. However, health experts suggest a less restrictive diet for people who already have dementia. There is a fear of missing out on other vital nutrients at such a crucial age.
High-fat doesn't mean to pile up on steak. Eating too many omega-6 fatty acids can cause inflammation in the brain. However, red meat is an excellent source of protein.
You can help offset too many omega-6s by taking omega-3-rich supplements, like Nutretics’ KO3 Krill Oil. This proprietary formula is enriched with DHA, EPA, and phospholipids that fight inflammation, balance out omega deficiencies, and increase nutrient absorption for brain health.