If you can, sit or lie down in a quiet, comfortable place for a few minutes while you do this. Close your eyes and try to concentrate on the sensations of your breathing. Deep breathing sends more oxygen to your brain and signals your mind and body to relax. This can calm your racing thoughts and make it easier to focus.
If you realize that you feel hungry, take a break and have a nutritious snack like a handful of nuts or a piece of fruit. If your muscles feel tense, do some stretches. If you’re cold, turn up the thermostat or put on a sweater.
If you can’t move to a quieter space, you might be able to do things to make your environment less noisy. For example, you could close a window or door that’s letting in noise, turn on a fan or other source of white noise, or listen to quiet music over headphones.
To-do lists not only serve as a guide for your thoughts and actions, but also help you focus by taking your mind off of incomplete jobs that are worrying you and making it hard to concentrate on what you’re doing now. [3] X Research source Make sure to keep your list specific and realistic. [4] X Research source Instead of putting something big and vague on your list like “Clean the house,” use smaller and more immediately attainable goals like “Wash the dishes” and “Vacuum the living room. ” Try to put the most important or urgent items at the top of your list.
Writing down what you’re thinking about can help you identify what specific things are worrying or stressing you. This can also be an opportunity to brainstorm immediate actions you can take to put your mind at ease. Even if you can’t address whatever’s bothering you right now, writing it down can help get it off your mind for a bit so you can concentrate better on the task at hand.
In addition to setting aside time for specific tasks (such as studying or paying your bills), make sure you also account for obligations that are already part of your schedule (such as going to work or classes). Set aside time for fun stuff, too! Scheduling a little relaxation or leisure time into your day can also help you feel less stressed and, therefore, think more clearly. Even 15 minutes of downtime here and there can help.
For example, if you’re studying for a language exam, you’re unlikely to absorb much by trying to cram all the information from the last 3 chapters of the textbook into your brain at once. Try starting with something specific, like a review of past-tense verb forms.
If you’re having trouble keeping away from distracting websites, try using an app like Freedom to temporarily block your access. You can also turn off notifications on your phone if they tend to be distracting.
If you live or work around other people, let them know that you need undisturbed time to concentrate. If you’re unable to get away from noise, try getting some noise-canceling headphones and listening to quiet music. Keeping your workspace neat and organized can also help you feel more focused and less distracted. [7] X Research source
You can use these breaks to stretch your legs, eat a healthy snack, or even put your head down for a tiny power nap.
This technique can help you feel more deeply relaxed while also keeping your mind actively engaged. When you return from your mental break, you may find it easier to think clearly and concentrate on what you are doing.
Establish a regular bedtime routine. Go to sleep and wake up at the same times each day if you can. Keep your bedroom dark, quiet, and comfortable at night. Avoid using caffeine and other stimulants at least 3 or 4 hours before bedtime. Turn off all screens (such as your TV, computer, tablet, or smart phone) at least an hour before you go to bed. Spend at least half an hour unwinding before you go to bed. You might take a hot bath or shower, do some stretches, or read a bit of a relaxing book.
Fatty fish, like salmon and trout. Nuts and seeds, such as walnuts, almonds, flax seeds, or chia seeds. A variety of vegetables, including leafy greens, legumes (like peas and beans), and colorful vegetables like carrots, radishes, and sweet potatoes. A variety of fruits, such as apples (with the skin on), berries, and citrus fruits. Healthy carbohydrates, like those found in brown rice, quinoa, and whole-grain bread.
While most people have trouble thinking clearly after about 6 cups of coffee, people who are sensitive to caffeine may experience ill effects after drinking just 1 cup. Get to know your own limits, and use caution and common sense when drinking caffeine.
Other good forms of exercise include swimming, biking, dancing, and playing sports like tennis or squash. Doing household chores that work up a sweat, like mowing the lawn or mopping the floor, also count. If you aren’t used to exercising, work up to your goal of 150 minutes a week gradually. For example, you might start by walking just 5 or 10 minutes each day, then gradually increasing the amount of time by another 5 to 10 minutes a week. Even a few minutes of exercise now and then can help you clear your head and feel more energized.
For example, if you’re writing an essay, try writing each sentence briefly and simply. Instead of writing, “In this paper, I will argue that you can maximize your cognitive and neurological potential by consuming healthful, nutritious, and beneficial nutrients,” try something like, “Eating nutritious foods can help your brain work better. ” This also applies to things you read or hear. For example, if you read a wordy passage in a book, take a few moments to try to mentally edit it down to 1 or 2 sentences that express the key point(s) of the passage.
Start by writing down your concrete observations. For example, how big is the object? What color is it? What kind of texture(s) does it have? Next, start writing down things that the object suggests to you. Does it remind you of anything? Does it evoke a feeling? What uses can you think of for it?
For example, maybe you assume that you would not be good at baseball because you believe you are not athletic. Ask yourself where the idea that you are “not athletic” comes from. Is it something somebody told you once? Is it based on an experience you had trying to play a sport earlier in your life? Has anything changed about you or your situation since then?
Does this information make sense? Does your source provide any evidence to support this information? Are you able to find other credible sources that support this information? Is the source obviously biased in any way?
Take a class in a subject you’ve never studied before. Try a new creative hobby, like painting, sculpting, or writing. Challenge yourself with a DIY building or home improvement project. Study a foreign language. Learn a new game or sport.
