Mental clarity is a must if you want to make your goals a reality and succeed at your chosen career. Brain fog is all too common, but you can sharpen your mind by making practices such as meditation and healthy eating part of your daily routine.
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Mental clarity gives you a competitive edge that can help you rise above the pack.
It doesn’t happen by accident. Many of us have experienced brain fog for one reason or another.
Brain fog can be caused by stress and anxiety, and it may even be triggered by dietary shortcomings. Fortunately, there’s good news: Certain lifestyle changes can help you achieve greater clarity and focus.
Below, we’ll share tips that can help you sharpen your mental functioning. Read on to learn all about the steps you can take to leave foggy thinking behind and claim a more productive future.
Tip #1: Begin a daily meditation practice
It’s hard to go wrong with meditation. For centuries, this mind and body practice has been used by those seeking to achieve serenity, clear thought and physical relaxation.
There are many different types of meditation, but they typically involve these four elements:
- A secluded location that’s free of distractions
- A set posture, such as sitting, lying down or walking
- A focus of attention, such as an object, the breath or a specific set of words
- An open attitude that encourages thoughts and distractions to freely come and go without judgement
Research shows meditation has a potent impact on mental functioning.
In one study, researchers looked at brain images from 50 adults who regularly meditate and 50 adults who don’t. The study showed that those who had been meditating for several years had developed more folds in the brain’s outer layers. This process is known as gyrification, and it can boost mental clarity by helping the brain to process information in a more efficient way.
Another study showed that meditation is helpful in relieving anxiety and depression.
Improve your mental clarity by making meditation part of your daily routine.
Tip #2: Declutter your schedule to reduce multitasking
Many of us have busy schedules, and multitasking has become the norm. Multitasking involves working on more than one project at the same time.
When we are actively multitasking, we often feel as if we are being more productive and getting a lot done.
In truth, though, studies show that multitasking takes a toll on our ability to focus clearly. Though this practice seems efficient on the surface, research published by the American Psychological Association shows that those who multitask take a longer time to complete projects. Also, with multitasking, there is a higher likelihood of error.
You can reduce the need for multitasking by decluttering your schedule. This involves taking a look at your calendar and removing or delegating those tasks that are of minimal importance.
This will give you more time to focus on those things that have the most value in your life.
For example, if you’re a busy professional, you can declutter your schedule by taking a look at time spent in the kitchen. If you spend an hour or two each day cooking, you may want to consider time-saving alternatives such as meal delivery.
Freeing up your schedule in this way will give you the resources to tackle high-value tasks with greater focus and clarity.
Tip #3: Eat foods that support brain health
To achieve mental clarity, you need a healthy brain. Certain foods work powerfully to support brain health.
These foods cover a wide spectrum. There are choices available for people who follow all kinds of diets, from keto to vegan.
Give your mental clarity a boost by adding some or all of these foods to your diet:
- Green, leafy vegetables. Leafy greens such as kale, broccoli, spinach and collard have one thing in common: They are rich in nutrients such as vitamin K, lutein and folate. Studies show these nutrients can work to slow cognitive decline.
- Fatty fish. Studies show that omega-3 fatty acids have a positive impact of mental performance. Omega-3s may even help slow the progression of Alzheimer’s disease. Fatty fish such as salmon and cod are abundant sources of omega-3s, and they provide your brain with the fuel it needs to function at its very best.
- Nuts and seeds. Fish aren’t the only source of omega-3s. These fatty acids are also present in plant-based sources such as flaxseeds and walnuts. By eating more nuts and seeds, you can boost your intake of this essential nutrient.
- Berries. Berries are known for their rich, deep hues. These bright colors occur due to the presence of natural plant pigments known as flavonoids. Studies show that flavonoids can help improve memory, so it’s a good idea to add foods such as strawberries and blueberries to your diet.
Adopt practices that are effective at reducing stress and boosting brain health. Start small if that’s what feels comfortable for you.
For example, if you feel as if you don’t have enough time to meditate, begin with a short 5-minute meditation, practiced every day. Even a brief daily mediation such as this will produce results. The important thing is to be consistent.
Fresh N’ Lean provides healthy meal delivery that can help you declutter your schedule. Also, our meal plans include foods that support brain health, such as salmon, cod, broccoli and kale. Subscribe to our meal delivery service to have nourishing foods delivered to your doorstep.