#Thoughtfuldailypost #THINKINGTHURSDAY

Goodmorning, Do you regularly have trouble maintaining your focus and concentration?

Well I have and I have to admitt sometimes I even take a red bull so I know I will achieve all that’s needed. And yes I know that stuff is not great for me but I don’t drink coffee so.....
And Well for that matter it is not surprising that these days in the current world of information we have an overload sometimes. If you do not receive an email, text, app, notification or phone call while performing an important work task, or are like me are on Discord way to much, it is your own brain that is craving a dopamine spike. You can often not resist the temptation to just scroll on social media. Visiting whatever blogger, vlogger or store yep screens are very tempting.

Distraction and lack of concentration are lurking everywhere these days. But recognizing is half the solution. Fortunately, there are two simple ways to improve your focus and concentration (and even make it better than ever before!). I admitt I don’t do that all days but just enough to stay sane. And arty!

Those two ways are exercise and nutrition. I would like to share some tips I learned below for way better focus and concentration any time of the day or any day of your stuffed workweek.

Exercises to improve your focus & concentration

Just like your memory, you can train your focus and concentration. On the contrary to what you may think, you don't always do that by adding certain exercises. Removing concentration-distorting patterns in your life is also a very effective exercise in itself. These are the 3 things that you can practice in the coming period to improve your focus and concentration:

Meditate every day
Problems with focus and concentration are often a sign of a full head. One of the best ways to relax the brain and create more space is meditation. Meditation puts you in a state in which the constantly rattling voice in your head temporarily stops. I shared some apps before on a blog let me know if you want them again.

Just a short meditation session ensures you can then focus with a renewed new perspective and fresh focus on that important work task that you previously saw as a big brown bear. Before you know it, you will even end up in a great flow and do even more. For best results, meditate every other day and preferably in your evening. Now it’s dark very early and it’s also a great way to get more sleepy. We plan some early nights because the next day we can start early and have a head start on other days. I summer that’s so different but in fall/winter this helps us as a family tremendously.

Convert goals into plans
Setting goals makes me happy. And I don’t even get to realise them all but just by having that goals list, both as a couple and as a family for me is great. A wall I can lean on and look upon if I need directions. I believe if you don't work towards your or any goals, happiness will disappear like snow in the sun. It is therefore important to set achievable goals and plan the actions that lead to this in your agenda. Planning your goals helps you keep your focus on what is really important to you. Our brain is not made for multitasking, although I always say I do the multitask like no other, I have to admitt I failed many times. Make your goals a priority and notice how focusing on them spontaneously becomes a lot easier! And celebrate achievement of goals, cake is the best way and you can do a cook log about it, yes the multi tasker is still here!
As few stimuli for your brain as possible! Sounds weird but is so true. Without realizing it, your brain is bombarded with all kinds of stimuli all day long. Notifications on your telephone and computer are particularly to blame for this, but also working in a busy or cluttered environment does little good for your concentration. The home office is ready with a purpose now with the Covid working from home times that was a goal, and indeed that was also a blog and now when I sit there I have peace because all is tidy. So a tidy and quiet workplace can get your brain slowly used to peace and emptiness. Tidy mess in the head. Control the urge to constantly read incoming emails and switch your phone to airplane mode. Suddenly focusing on that important task turns out to be much easier. Also when in a zoom meeting I turn of my phone, other wise the devil on my shoulder will want to go to Discord, and when a colleague asks a question I am like: heh what? What?

Food to improve your focus & concentration
You can do so many more exercises to improve your focus and concentration; you will only notice the effect of this with a healthy and high performing brain. That is different for all of us so all I can say is Nutrition plays an essential role in this, because a poorly nourished brain can never function optimally. But food wise I haven’t got the best advice other than green veggies everyday and lots of water combined with tablets is what I do.

However I do know that there are the 3 Brain Foods you can eat regularly for better focus and concentration:

Yep this is me #thoughtfuldailyblog

1. Avocados </center->
Avocados are rich in folic acid, vitamins K and C. These substances help to improve your cognitive functions (and specifically your memory, focus and concentration). In addition, avocados are packed with healthy fats and keep your blood sugar level stable. As a result, you will not experience the well-known crash, such as that occurs after eating bread or cornflakes. I put them in salads

2. Blueberries

Just like avocados, blueberries contain vitamins K and C. But these dark and super healthy berries are best known as true antioxidant bombs. Antioxidants fight harmful free radicals and counteract the deterioration and aging of brain cells. Fortunately, because research shows that the brain's ability to concentrate decreases as it ages. Well I just put them in the blender or joghurt before I knew this but I like them so that’s easy.

And the last one for me but if you are a coffee drinker this won’t be for you.

3. Tea

Brain Foods you can not only eat, but also drink. Different teas in particular have positive effects on the brain. Green tea, for example, contains caffeine and theanine, the latter chemical ensures that the alertness of the caffeine is gradually released. You can also make herbal tea from, for example, sage, an herb that can improve your focus and concentration.
I use many different ones and I shared them I am earlier blog weeks ago, let me know if you need information about the different teas. Oh and by drinken so much tea be aware that a #toiletthursday is a possibility aswell because the visits after drinking so much are more than normal. But again multitasking so a blog is everywhere!

Lat but not least I take masks that way I have 30 minutes of nothing and in the fall and winter I go under a sunbed just a few times maybe not the most healthy but it suits me and my body.

What do you do in winter and different from the rest of the year ?

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