Does your focus wane around 2 p.m.? Do you notice your productivity dropping and your mind feeling cloudy? If you’re struggling to keep both your mental and physical energy up, there are some simple steps you can take to feel much sharper throughout the day.
Just as exercise boosts your physical energy, these seven tips can help invigorate your mind and stave off that afternoon slump:
Meditation is highly recommended by research for everyone. It can increase gray matter in the brain, improve health and wellness, and give you an instant energy boost. There are many guided meditations available that target boosting energy, focus, and concentration. Start with just five minutes a day and gradually increase to 20 minutes to stay aware and energized.
Getting good sleep is crucial. Poor sleep habits don’t just make you tired; they also increase your risk for conditions like heart disease, obesity, and diabetes. A good night’s sleep brings endless benefits: more energy, fewer injuries, better health, better sex, improved memory and mood, and much more. Make sleep a priority and try to maintain a consistent schedule every day, even on weekends.
Eat a diet rich in lean protein, antioxidants, vitamins, minerals, and whole foods to maintain a steady energy level. Opt for brain-healthy foods like leafy greens, nuts and seeds, fish, blueberries, red grapes, eggs, avocados, and whole grains. Avoid sugar, processed foods, and fast food as they can drain your energy and affect brain function. If you find it hard to get these nutrients from your diet, consider a brain-boosting supplement like Alpha Brain, which supports memory, focus, and clarity.
A cold shower might not sound like fun, but it can really wake up your mind. Cold showers can improve circulation, aid in weight loss, and help relieve stress, potentially acting as an antidepressant. Try taking a cold shower (for at least two, but ideally eight minutes) for a week and see if you feel more refreshed.
Fresh air is great for both your body and mind. Spending time outside can restore your energy, improve concentration, enhance short-term memory, and reduce stress. Enjoy a bike ride, coffee on the porch, a walking meeting with a colleague, or a leisurely walk to your car. Make it a point to spend some time in nature daily to reconnect with the world and boost your mental focus.
One major cause of fatigue, especially at work, is dehydration. Not drinking enough water can lead to headaches, dizziness, and even low blood pressure. If you feel off during the day, grab a glass of water. Aim to drink between 10 to 15 cups of water per day to stay hydrated.
Combining coffee and naps can also be a winning strategy. While you’re likely familiar with the benefits of each on their own, together they work even better to stimulate and re-energize your mind. Next time you feel mentally tired, drink a cup of coffee and immediately take a 20-minute nap. The caffeine will kick in just as you wake up, making you feel more alert and focused.
Maintaining mental energy throughout the day can be challenging, but by fueling your body and mind properly, taking breaks to breathe, and trying things like cold showers, you can achieve all-day energy and focus.
