The increasingly digitalized lifestyle has resulted in our attention span being as short as eight seconds. This is evident from a recent study by Canadian researchers. However, the importance of developing focus is critical to not only doing substantive creative work, but also to being present with those we care about. Increase your attention span and ability to concentrate with the following tools, tips and habits.
Meditation
Regular meditation can change brain patterns, improve mental focus and improve cognitive function. according to research reviewed by Psychology Today. Compared to non-meditators, meditators had increased stability in their ventral posteromedial cortex, a brain region linked to spontaneous thoughts and mind wandering. Try an app, like Headspace or Calm, to get started. Start with 10 minutes a day and build up from there.
Excercise
Evidence based on neuroimaging has shown cognitive improvements from aerobic exercise across the human lifespan. Athletes experienced faster processing speed and an improved ability to allocate more attention to the environment. There are varying amounts that are ideal, but recent research suggests the effect is cumulative and that participants who trained for 52 hours over six months showed the greatest cognitive improvements.
Cognitive enhancing herbs
In combination with these other strategies, several herbs can support increased attention and focus. Ginkgo biloba improves circulation, acts as an antioxidant and has long been used for brain health. Other herbs to consider for added focus are rosemary (Rosmarinus officinalis), bacopa monnieri, Rhodiola rosea and gotu kola.
Eat to support brain health
Consuming a nutrient-dense diet improves cognitive functionto support a longer attention span and the ability to concentrate. To maximize antioxidant intake and protect the brain from free radical damage, eat several servings of a variety of fruits and vegetables daily. Furthermore, consumption of omega-3 fatty acids regulates genes important for maintaining synaptic function and plasticity. Also add a variety of other healthy fats, such as olive oil and nuts. Caffeine, in small amounts, can also improve focus and productivity.
Use productivity techniques
Try methods like batch tasks, single-tasking, and the Pomodoro method to increase attention span and focus. Group similar tasks into batches and schedule blocks of time to avoid the disruption and distraction that comes from jumping from one project to the next. For example, instead of checking your email throughout the day, check it only twice a day. Forget multitasking and focus on one thing at a time. When you get to work, close the browser tabs and put your phone on airplane mode. Try the Pomodoro Method to stay hyper-focused on your most important task. Traditionally, this method involves setting a timer for 25-minute intervals of focused work, with short breaks in between.
By taking care of important aspects of our health and adopting a few new work habits, we can organize our lives and our environment to support greater attention and focus. This allows us to do the work that matters most to us and to be more present in every moment.
Writer Katie Gerber is a holistic health and nutrition coach serving clients both locally and on the front lines online. In 2014, she completed Aviva Romm’s Herbal Medicine for Women certification. After hiking the Pacific Crest Trail in 2014 and the Colorado Trail in 2016, Katie decided to use her knowledge of botanical medicine and nutrition to help fellow wilderness enthusiasts in their quest for more energy and better health. She transitioned from her career as a pastry chef and enrolled at the Institute for Transformational Nutrition. She now uses her lifelong passion for holistic health with her background in culinary arts to help people live healthier lives, in tune with nature. Katie writes for various publications and speaks at local events. When she’s not writing and working with clients, you’ll likely find her in the mountains, in the garden, or in the kitchen testing recipes. Read more about Katie, her articles and her adventures on her website.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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