If you are like most people, you have probably felt frustrated when your memory fails to live up to your expectations. However, it is possible to improve memory and focus with some simple techniques that anyone can do. This article will share some of the proven ways you can enhance your focus and boost your memory.
1. Take Nootropics-natural Cognitive Enhancers
Nootropics or natural cognitive enhancers are substances that enhance cognition through chemical means. They work by affecting neurotransmitter levels in the brain, increasing attention span and memory retention, among other things.
Research has shown nootropics to be effective with students who have ADHD (attention deficit hyperactivity disorder) because it focuses them on tasks they need to complete, like studying for exams.
There are many different types of nootropic drugs. Therefore, by picking the most popular smart drugs in the market, you can get an idea of what they can do. Some of the most common ones include; Adrafinil, Modafinil, and Phenylpiracetam.
2. Get Enough Sleep
Sleep deprivation and a lack of focus are connected because when you’re running on low energy, it’s much more difficult for us to direct your attention in different directions.
This is just one thing that can help get you focused at work or school: getting enough sleep!
The exact number of hours varies from person to person, but the general rule is that, for most adults, seven or eight hours is a good amount. This will also help you with your memory! When we’re sleep-deprived, it’s more challenging to remember things that have just happened.
3. Meditation
Meditation is a simple, powerful technique that can be done anywhere, anytime. Start by sitting comfortably with your back straight and eyes closed for about ten minutes each day to get into the habit of meditating. Then you can increase the length of time as it becomes more natural for you and do so just before an important meeting or when studying.
The goal is not to empty your mind but instead focus on only one thing: breathing in through your nose, then out through your mouth slowly, or thinking about specific words and letting everything else go.
What’s most important is being able to control how much attention you give different things. You’ll be more focused when you’re able to say, “This is important and needs my full attention,” while at the same time realizing that other things don’t need this kind of focus.
And meditation has also been shown to improve memory. Research suggests it can better remember information because it promotes a system in our brains called neuroplasticity, which allows neurons in one part of the brain to take over for those lost or damaged from Alzheimer’s disease.
4. Eat healthy foods
Eating healthily is one of the best preventative measures you can take to avoid memory loss. Fresh vegetables, legumes, and fish are all excellent sources of Omega-rich foods that have been shown in studies to help improve blood flow and cognition.
Studies have also shown that people who eat a diet high in antioxidants are at a lower risk of developing age-related brain diseases like Alzheimer’s.
Legumes such as lentils or beans are good sources of iron linked with higher cognitive function in the elderly. Beans contain protease inhibitors that fight against amyloid plaques from forming on the nerve cells, preventing them from destroying neurons. They also inhibit inflammation in the brain.
Leafy vegetables such as spinach or kale, rich in antioxidants and folate (vitamin B), can help protect against cognitive decline associated with aging. Other leafy greens like chard and collards have been shown to reduce the risk of dementia due to high amounts of lutein that are good for eye health.
5. Take a Break
Taking a break is very important because it gives your brain a chance to rest and reduce stress. Find something fun or engaging that you enjoy doing during the break, like watching a funny video or sitting in the sun.
The brain loves novelty, so try to do something different each break time. If you usually take a walk, go for a run instead! Changing your routine will help make it easier and more fun.
If you’re looking to boost your memory and improve focus, these tips are a great place to start. Don’t forget about the importance of exercise in this equation as well! Remember that no one-trick will give you instant results – it takes time for changes in our brain chemistry and can take up to 20 minutes before we notice any difference. So keep at it every day until those good habits become second nature.
