How to Train Your Brain to Focus Better in Any Situation

Do you often find yourself unable to concentrate on what you need to do? Do you feel like your mind is wandering from one thing to another, without really getting anything done? Do you struggle to stay focused for more than a few minutes at a time?

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If you answered yes to any of these questions, you are not alone. Many people experience difficulty focusing in today’s fast-paced and distracting world. But don’t worry, there are ways to improve your focus and get more done in less time.

In this article, we will explore some of the common reasons why you can’t focus, and how to fix them with simple and effective strategies.

Reason #1: You are multitasking

One of the biggest enemies of focus is multitasking. Multitasking is the act of trying to do more than one thing at a time, such as checking your email while working on a report, or watching TV while studying for an exam.

Multitasking may seem like a good way to save time and get more done, but it actually has the opposite effect. According to research, multitasking can waste up to 40% of your productive time, because your brain has to constantly switch between tasks and refocus on each one.

Multitasking also reduces the quality of your work, because you are not giving your full attention to any of the tasks. You are more likely to make mistakes, miss important details, and forget what you have learned.

How to fix it:

The best way to fix multitasking is to stop doing it. Instead, practice single-tasking, which means focusing on one thing at a time until it is done. This will help you improve your concentration, efficiency, and accuracy.

To single-task effectively, you need to:

• Prioritize your tasks. Decide what is the most important and urgent thing you need to do, and do it first. Then move on to the next one, and so on. Don’t let less important or less urgent tasks distract you from your main goal.
• Eliminate distractions. Turn off your phone, close your email, and mute any notifications that might interrupt you. Find a quiet and comfortable place to work, where you won’t be disturbed by other people or noises. If possible, use headphones or earplugs to block out any background sounds.
• Set a timer. Sometimes, it can be hard to stay focused for long periods of time without losing interest or motivation. To avoid this, try breaking down your work into smaller chunks of time, such as 25 minutes, and set a timer for each chunk. This will help you stay on track and avoid procrastination. When the timer goes off, take a short break of 5 minutes, and then start another chunk. This technique is called the Pomodoro method, and it can boost your productivity and focus.

Reason #2: You are sleep-deprived

Another common reason why you can’t focus is that you are not getting enough sleep. Sleep is essential for your brain health and function, as it helps you consolidate your memory, process information, and regulate your emotions.

When you don’t get enough sleep, your brain suffers. You become more forgetful, confused, irritable, and impulsive. Your attention span decreases, and your ability to focus deteriorates.

According to research, sleep deprivation can impair your cognitive performance as much as alcohol intoxication. In fact, staying awake for 18 hours can reduce your reaction time and accuracy by 50%.

How to fix it:

The best way to fix sleep deprivation is to get more sleep. The optimal amount of sleep varies from person to person, but generally speaking, most adults need about 7 to 9 hours of sleep per night.

To get more sleep, you need to:

• Stick to a regular sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This will help you establish a natural rhythm for your body clock and make it easier for you to fall asleep and stay asleep.
• Avoid caffeine, alcohol, and nicotine. These substances can interfere with your sleep quality and quantity. Caffeine can keep you awake for up to 6 hours after consumption, while alcohol can disrupt your sleep cycles and cause you to wake up more often during the night. Nicotine can also stimulate your nervous system and make it harder for you to relax.
• Create a relaxing bedtime routine A relaxing bedtime routine can help you unwind and prepare your mind and body for sleep. Some activities you can include in your routine are:
• Take a warm bath or shower. A warm bath or shower can relax your muscles, lower your body temperature, and signal your brain that it’s time to sleep. You can also add some soothing aromatherapy oils, such as lavender, chamomile, or jasmine, to enhance the effect.
• Read a book or listen to calming music. Reading a book or listening to calming music can distract you from any worries or stressors that might keep you awake. Choose something that is not too stimulating or exciting, such as a novel, a magazine, or classical music. Avoid anything that might trigger negative emotions, such as the news, social media, or horror stories.
• Do some gentle stretches or yoga. Doing some gentle stretches or yoga can release any tension or stiffness in your body and improve your blood circulation. It can also calm your mind and help you breathe deeply and slowly. You can follow a simple routine or use an app or video to guide you.
• Meditate or practice gratitude. Meditating or practicing gratitude can help you clear your mind of any negative thoughts and focus on the present moment. You can use a guided meditation app or video, or simply sit quietly and observe your breath. You can also write down three things you are grateful for in a journal or say them out loud.

Reason #3: You are dehydrated

Another common reason why you can’t focus is that you are dehydrated. Dehydration is the state of losing more water than you take in, which can affect your physical and mental health.

Water makes up about 60% of your body weight and 75% of your brain mass. It is essential for many functions, such as regulating your body temperature, transporting nutrients and oxygen, flushing out toxins, lubricating your joints, and cushioning your organs.

When you don’t drink enough water, your brain shrinks and has to work harder to perform basic tasks. Dehydration can impair your memory, attention, concentration, mood, and decision-making skills.

According to research, even mild dehydration (1–3% loss of body weight) can reduce your cognitive performance by 10%. This means that if you weigh 150 pounds and lose 1.5 pounds of water, you could experience a noticeable decline in your focus.

How to fix it:

The best way to fix dehydration is to drink more water. The amount of water you need depends on various factors, such as your age, weight, activity level, climate, and health conditions. However, a general guideline is to drink at least half of your body weight in ounces of water per day.

For example, if you weigh 150 pounds, you should drink at least 75 ounces of water per day. This is equivalent to about 9 cups of water.

To drink more water, you need to:

• Carry a reusable water bottle with you. Having a water bottle with you at all times will remind you to drink more water and make it easier for you to do so. You can also choose a bottle that has markings or stickers to track how much water you drink throughout the day.
• Add some flavor to your water. If you find plain water boring or tasteless, you can add some flavor to it by infusing it with fruits, herbs, spices, or cucumber slices. You can also drink herbal teas, sparkling water, or low-sugar beverages that contain water as the main ingredient.
• Eat more hydrating foods. Some foods have high water content and can help you stay hydrated. These include fruits (such as watermelon, strawberries, oranges), vegetables (such as lettuce, celery, and cucumbers), soups (such as broth-based soups), and dairy products (such as yogurt).

Reason #4: You are sedentary

Another common reason why you can’t focus is that you are sedentary. Sedentary means that you spend most of your time sitting or lying down, with little or no physical activity.

Physical activity is not only good for your body, but also for your brain. It can improve your blood flow, oxygen delivery, and nutrient supply to your brain cells. It can also stimulate the growth of new brain cells and connections, and enhance the release of brain chemicals that improve your mood, memory, and learning.

When you are sedentary, your brain does not get these benefits. You may feel sluggish, tired, and unmotivated. Your cognitive performance may decline, and you may have trouble focusing on complex or boring tasks.

According to research, even short bouts of physical activity (such as 10 minutes of walking or cycling) can improve your concentration and attention throughout the day.

How to fix it:

The best way to fix sedentariness is to move more. The amount and type of physical activity you need depends on your age, fitness level, health goals, and preferences. However, a general guideline is to aim for at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking, jogging, swimming, or cycling) per week, plus some strength training exercises (such as lifting weights, doing push-ups, or using resistance bands) at least twice a week.

To move more, you need to:

• Make physical activity a habit. Find a type of exercise that you enjoy and that fits your schedule and lifestyle. Set a regular time and place for it, and stick to it. You can also use a fitness tracker or app to monitor your progress and motivate yourself.
• Incorporate physical activity into your daily routine. Look for opportunities to be more active throughout the day. For example, you can take the stairs instead of the elevator, walk or bike to work or school, park further away from your destination, or take a walk during your lunch break or after dinner.
• Try some brain-boosting exercises. Some forms of exercise are especially good for improving your focus and cognitive function. These include aerobic exercises that challenge your coordination and balance (such as dancing, martial arts, or tennis), high-intensity interval training (HIIT) that alternates between short bursts of intense activity and recovery periods (such as sprinting, jumping rope, or burpees), and mind-body exercises that combine physical movement with mental focus (such as yoga, tai chi, or pilates).

Reason #5: You are malnourished

Another common reason why you can’t focus is that you are malnourished. Malnourishment means that you are not getting enough of the nutrients that your body and brain need to function properly.

Your brain is a complex organ that requires a variety of nutrients to support its structure, metabolism, and communication. Some of the most important nutrients for your brain include:

• Glucose. Glucose is the main source of energy for your brain cells. It comes from the carbohydrates that you eat, such as grains, fruits, vegetables, and dairy products. If you don’t eat enough carbohydrates, or if you have problems with blood sugar regulation, your brain may not get enough glucose to perform at its best.
• Protein. Protein is the building block of your brain cells and neurotransmitters, which are the chemical messengers that transmit signals between your brain cells. Protein comes from animal sources (such as meat, eggs, fish, and dairy products) and plant sources (such as beans, nuts, seeds, and soy products). If you don’t eat enough protein, or if you have problems with protein digestion or absorption, your brain may not be able to produce enough neurotransmitters to regulate your mood, memory, and cognition.
• Fatty acids. Fatty acids are essential for maintaining the integrity and fluidity of your brain cell membranes, which affect how well your brain cells communicate with each other. Fatty acids also have anti-inflammatory and antioxidant properties that protect your brain from damage and aging. Fatty acids come from fats and oils that you eat, such as omega-3 fatty acids from fatty fish (such as salmon, trout, albacore tuna), flaxseeds, walnuts, and chia seeds; and omega-6 fatty acids from vegetable oils (such as sunflower, corn, soybean), nuts, seeds, and poultry.
• Vitamins and minerals. Vitamins and minerals are involved in many biochemical reactions that support your brain function. For example, vitamin B12 is needed for the synthesis of neurotransmitters and the maintenance of myelin (the protective coating around your nerve fibers); iron is needed for the transport of oxygen to your brain cells; magnesium is needed for the regulation of nerve impulses; and zinc is needed for the modulation of synaptic plasticity (the ability of your brain cells to adapt to new information). Vitamins and minerals come from a variety of foods that you eat, such as fruits, vegetables, grains, dairy products, meat, fish, eggs, nuts, seeds, and fortified foods.

When you are malnourished, your brain may not get enough of these nutrients to function optimally. You may experience symptoms such as fatigue, confusion, irritability, poor memory, difficulty concentrating, and mood swings.

How to fix it:

The best way to fix malnutrition is to eat a balanced and varied diet that provides all the nutrients that your brain needs. The following tips can help you improve your nutrition and focus:

• Eat regularly. Eating at regular intervals throughout the day can help you maintain stable blood sugar levels and provide a steady supply of glucose to your brain. Aim for three balanced meals and one or two healthy snacks per day.
• Eat a rainbow. Eating a variety of colorful fruits and vegetables can help you get a range of vitamins, minerals, antioxidants, and phytochemicals that can benefit your brain health. Try to include at least five servings of fruits and vegetables per day.
• Eat smart carbs. Eating smart carbohydrates can help you provide glucose to your brain without causing spikes or crashes in your blood sugar levels. Smart carbs are those that are high in fiber and low in added sugars, such as whole grains, fruits, vegetables, legumes, and dairy products. These carbs are high in fiber and low in added sugars, which means they digest slower and keep your blood sugar levels stable.
• Eat enough protein. Eating enough protein can help you provide amino acids to your brain for neurotransmitter production and synthesis. It can also help you feel full and satisfied, which can prevent overeating or cravings for sugary foods. Aim for about 0.8 grams of protein per kilogram of body weight per day, and choose high-quality protein sources such as lean meats, poultry, fish, eggs, dairy products, beans, nuts, seeds, and soy products.

Eat healthy fats. Eating healthy fats can help you support your brain cell membranes and reduce inflammation and oxidative stress in your brain. It can also help you balance your blood sugar levels and hormones, which can affect your mood and cognition. Aim for about 20–35% of your daily calories from fat, and choose healthy fat sources such as fatty fish (such as salmon, trout, albacore tuna), flaxseeds, walnuts, chia seeds, olive oil, avocado, nuts, seeds, and olives.

By following these tips, you can improve your nutrition and focus. Remember that eating well is not only good for your body but also for your brain.

Conclusion

Focus is a crucial skill that can help you achieve your goals and perform better in every aspect of your life. However, many factors can interfere with your ability to focus, such as multitasking, sleep deprivation, dehydration, sedentariness, and malnutrition.

Fortunately, you can improve your focus by adopting some simple and effective strategies, such as single-tasking, getting enough sleep, drinking more water, moving more, and eating a balanced and varied diet. By doing so, you can boost your brain health and function, and enjoy the benefits of a sharper and clearer mind.