Updated: Jan 11
Scattered brained? Brain fog? Can not concentrate? Feel like you are wasting precious time? Forgetful? Overwhelmed? Just unclear, and unsure of yourself all the time? Easy distracted?
"Say no to distraction so you can say yes to your destiny." – Thema Davis
If you answered yes to any of these questions, you are not alone. Social media, endless commercials, the news, social engagements, professional obligations, and other expectations can leave you scattered, deflated, fatigued, unfulfilled --- and just plain stretched thin. Read below for tips to streamline your waking hours, improve concentration, improve clarity, heighten senses, improve eyesight, reduce brain fog and stress, and build personal motivation
"Normal people live distracted, rarely fully present. Weird people silence the distractions and remain fully in the moment." – Craig Groeschel
Reduce unneeded and excess stimulation in your environments. This may include shutting off the TV, radio, some random device that is constantly beeping, artificial light, phone notifications, etc. so you can hear yourself think and reduce distractions while you are trying to accomplish tasks.
Blue light. Artificial light (think bright fluorescent lights) can disconnect us from our circadian rhythms and increase cortisol levels leaving us in the "flight-fight mode" which makes it harder to relax and focus. If you must work under fluorescent lights or on a computer, consider investing in blue-light blocking devices or glasses, and get some natural light outside every couple of hours (just be sure to take your blue light blocking and sunglasses off to get in the natural rays for an added burst of energy).
Breathing techniques. Engage in breathing techniques to oxygenate the body, reduce stress, and release tension in the body. If you get overwhelmed with work, take a 2-5 minute break (go to the bathroom if you need to) to regain your senses and balance. You can keep it simple, and do what feels good within your body. For example, breathe in for the count of four seconds and breath out for the count of 8 seconds until you feel relaxed. It is best to start this practice in times of calm and relaxation so you can call on this strategy more easily in times of stress.
Tapping. The power of touch is healing. Tapping can be a successful strategy to release anxiety, tension, and stagnation by tapping important meridian points. See what feels right in your body. Tapping areas lightly with two fingers 7-10 times in the area of the small intestine, the top of the head, the side of the eyes, chin, collarbone, and underarm can be very therapeutic.
Posture & movement. Keep your body properly engaged and supported to aid the mind in alertness. Practice good posture, sit on a medicine ball or wobble cushion to engage your core, and get in walks frequently (with zero heel shoes if possible).
Eye rest and reset. Allow your eyes to rest and blink often if you are looking at a computer screen. Gently cupping your eyes with the palms of your hands can relieve eye tension that contributes to blurred vision, headaches, dry eyes, and irritability.
Concentration hacks. If you are interested in biohacking/concentration hacks check out this podcast from Dr. Andrew Huberman.
Agenda setting. Some of the most successful and fulfilled people take time to plan their time. Plan your day, week, month, and year, or even your two-year master plan to get the big picture to ensure you reach your goals (and don't sweat the small stuff). There are ebbs and flows in life so some flexibility is key, but keeping to a plan will help you stay on track of what really matters to you. When planning, focus on what matters to you -- and don't forget to block out time for fun, socials, and self-care. *TIP: to avoid feeling overwhelmed, focus on your daily top three priorities.
Know your natural rhythms. Our culture does little to honor the cycles of our bodies and mind. Face it, it is simply unnatural to be happy wearing a smile 24-7 and feeling energized and chipper. Don't get down on yourself. Read your body -- if you feel tired, have your period, or feel depressed --- that is okay. Go ahead and give your body time to repair and recover. On the "off days," take leisurely walks, do light movements, check-off tasks that are slower paced, and don't put extra on your plate. If you need more structure, try these Auryvedic cycle techniques:
6-10 AM Testosterone and cortisol peak -- this is a good time to get in manual labor and exercise
10-2 PM Mind is strong and blood pressure increases -- this is a good time for mental focus, organizing, and eating your largest meal of the day
2-6 PM Reaction times at their best and blood pressure peaks -- engage in creative activities
6-10 PM Melatonin is secreted -- fit in relaxation, family time, and wind-down self-care
10-2 AM Detoxification and repair -- sleep
2-6 AM Brain processing and repair -- sleep and early morning meditation
**These statements have not been evaluated by the FDA. This service or product is not intended to diagnose, treat or prevent any disease.**
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