Common sense ways to be sharper
With improved mental focus and clarity, you can solve problems, make decisions, and get things done more quickly. With some changes to your diet and daily routine, you can help boost your mental clarity naturally.
Mental clarity is the ability to think clearly and process
information quickly. When you have excellent mental clarity, you can better
focus on the task at hand and get things done. Mental clarity and strength are
crucial for accomplishing goals, solving problems, and making decisions.
Mental clarity is important because it can help you:
Be more productive at work and home
- Make better decisions
- Develop positive habits and break negative ones
- Improve your relationships
- Reduce stress and anxiety
Now, let’s look at some ways to improve your own mental clarity.
Eat a Diet that Supports Brain Health
Your brain uses about 20% of the daily calories you consume. Just
like your body, it needs good nutrition to perform at peak capacity. A
nutrient-dense diet promotes good mental clarity and energy levels. To keep
your brain running efficiently, ensure that it gets the right nutrients through
your diet every day. Here are some foods that can help:
Blueberries — These berries are packed with antioxidants that can
promote memory retention and reduce inflammation in the brain, which is linked
to cognitive decline and diseases like Alzheimer’s.
Oily fish — Fish such as salmon, mackerel, and trout are all high
in Omega-3 fatty acids, which protect against age-related deterioration of the
brain’s thinking skills. A bonus is these oils also have anti-inflammatory
properties, which may help lower your risk of developing depression.
(A special note about omega-3s: Studies suggest they may help
improve memory and thinking skills. Omega-3 fatty acids are
essential for brain health, but the body doesn’t produce them naturally. You
must get them through diet by consuming foods rich in omega-3s, such as fatty
fish, nuts, and seeds. If you can’t get enough omega-3s from food, consider
taking an omega-3 supplement daily to support your cognitive function (and
heart health). Talk to your healthcare provider first.)
Nuts — Walnuts have been shown to improve cognitive function
because they’re rich in omega-3 fatty acids and vitamin E — both of which boost
brain power over time by slowing down cognitive decline (memory loss).
Also, eliminate ultra-processed foods, sugar, and refined
carbohydrates. They cause blood glucose swings that cause brain fog, fatigue,
and erosion of mental clarity.
Focus More on Mental Health
For mental clarity, you need to be in a good place mentally and
have effective ways to manage stress. There are a variety of ways to manage
stress, but meditation can be another powerful tool for boosting mental
clarity. A meditation session gives you the chance to step away from
distractions that hinder focus — even if it’s just for five minutes at a time.
Getting started with meditation is easy, too. Countless free resources are
available online, or you can download an app that walks you through the process
step by step.
Drink Water Throughout the Day
Your brain is about 75% water. Any drop in hydration levels can
have an impact on mood, energy levels, and mental clarity. When you’re properly
hydrated, there’s ample fluid for blood flow, and your brain functions better.
The best way to prevent the effects of dehydration is to drink up!
How much water should you drink each day? Most experts recommend eight 8-ounce
glasses, which equals about 2 liters, or half a gallon. This is called the 8×8
rule and is easy to remember.
You may need to modify this general guideline depending on your
health status, diet, exercise routine, and climate. For example, people who
live in warm climates or exercise vigorously may need more than 8×8. On the other
hand, if you eat a lot of hydrating foods, such as cucumbers and watermelon,
you may get by with less. Note the color of your urine. If it’s darker than
light yellow, you’re not hydrating enough.
Identify Your Distractions
Distractions reduce mental clarity. The first step to clear your
mind is to work out what’s distracting in the first place. Sit down and make a
list of all the things that pull your attention away from what you’re trying to
achieve and how often they occur.
Distractions are of two types:
External distractions
External distractions are things that grab your attention from
outside yourself, like notifications, emails, and other people interrupting
you.
Internal distractions
This type of distraction is more complicated because the sources
are often hard to identify. Internal distractions come from within you,
including procrastination, anxiety, lack of focus, or even discomfort (hunger,
fatigue, etc.).
How much time are internal and external distractions costing you?
What impact do they have on your ability to get things done?
Now, look at the list of distractions you’ve just created, and
think about which ones have the greatest impact on how productive you are
throughout the day. Think about ways to reduce or eliminate those distractions.
Get More Natural Light During the Day
Natural light helps properly set your internal biological clock.
In turn, this helps improve brain function and mental clarity. One way to get
more natural light is to take an outdoor walk early in the day. Regular
exercise boosts mental performance, including memory, concentration, and
creative thinking abilities. It also releases endorphins — the chemicals in our
brains that help us feel happier and more relaxed — thereby combating stress
levels that can impair mental performance.
Consider natural lighting for your home and office, too. One study
found that workers who worked under natural light were more productive and had
more energy than those who worked under artificial lighting. Replace your light
bulbs with full-spectrum, natural bulbs. Another option is to throw the
curtains or blinds open while you work.
Stop Multitasking
While multitasking seems like an efficient way to get things done, studies show the opposite is true. Research reveals that people make more mistakes when they try to do two things simultaneously than when they focus. One study found that multitasking increases the time it takes to complete tasks and reduces creativity. Devote your energy to one task at a time.
Prioritize Sleep
Sleep is essential for physical health, but it’s also needed to
perform well mentally. It’s during sleep that your brain processes information
from the day and consolidates memories. A lack of sleep can have a negative
impact on your productivity, creativity, and problem-solving skills. Make sleep
a priority, and aim for at least seven hours each night. Staying up late to be
more productive will reduce your mental clarity the next day.
The Bottom Line
Being mentally sharp and having clarity doesn’t just improve your
ability to perform complicated, creative tasks. It also helps you stay on top
of daily chores, from remembering important dates and appointments to
completing household errands. As you can see from the suggestions above, there
are plenty of ways to boost your mental clarity naturally.
References:
“Multitasking Effects on Individual Performance: An Experimental
Eye-Tracking Study” by Malgorzata Marchewka, Janusz Nesterak, Mariusz Sołtysik,
Wojciech Szymla and Magdalena Wojnarowska, 2020, European Research Studies
Journal.
DOI: 10.35808/ersj/1539
“Natural Light and Mental Health – Resources To Recover.” 26 Jul.
2018, rtor.org/2018/07/26/how-light-improves-mental-health/.
“Shining Light on What Natural Light Does For Your Body ….” 24
Mar. 2014,
sustainability.ncsu.edu/blog/changeyourstate/benefits-of-natural-light/.
“Beneficial Effects of Walnuts on Cognition and Brain Health” by
Abha Chauhan and Ved Chauhan, 20 February 2020, Nutrients.
DOI:10.3390/nu12020550