Written by Dr. Valentina Quintana MD on
November 3, 2021
Reading Time: 8 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Valentina Quintana MD on:

Do you lack mental clarity?

Mental clarity is a state of mind that most people aspire to have. It’s characterized by the ability to focus and concentrate on tasks, improve memory, mental acuity, and mood.

For many people with busy lives full of stressors, mental clarity can be hard to come by. There are a few things you can do in your day-to-day life that will help improve your concentration levels and improve your mental clarity.

What causes a lack of mental clarity?

There are many factors that can contribute to a lack of mental clarity. Some people may have a harder time with distractions than others. Factors like lack of sleep or even age can contribute to concentration problems.

As people, age brain function can slow. This can lead to decreased concentration and memory loss. Certain health issues like ADHD, or brain injuries can affect not only your mental health but also your concentration.

Factors that Affect Concentration

  • Physical health
  • Lack of sleep
  • Medications that cause drowsiness and brain fog.
  • Nutritional deficiencies
  • Age
  • Lack of exercise
  • Too many distractions, and not enough downtime.

How to Improve Mental Clarity and Focus

Clearing your mind and regaining focus can be difficult. It requires a lot of willpower and practice. Here are some ways that you can improve your focus, concentration levels, and mental clarity.

Assess Your Mental Focus

Assess where you are at right now mentally. Are there things in your life causing stress or anxiety? Do you have trouble focusing on tasks for an extended period of time?

You may find that you have mental clarity issues. These will affect your concentration levels. If so, then it is best to take a step back and improve before moving forward.

Eliminate Distractions

It can be difficult when there is so much going on in our lives at one time. But the first thing we have to do for better mental clarity is removing distractions.

Limit Your Focus

This first step to improve mental clarity and focus starts with limiting the number of things you’re trying to accomplish at one time.

If there are a lot of balls in the air then it’s going to be hard for you to manage them all. Try focusing on just one or two tasks each at a time.

Live in the Moment

The majority of people have a tendency to be thinking about the past or worry about what’s going to happen in the future. This can contribute greatly to a lack of mental clarity and focus.

Try focusing only on the present moment, and getting things done one thing at a time. You’ll improve your concentration levels by doing this alone!

Practice Mindfulness

One way you can improve your ability to live in the present is through mindfulness meditation. There are many great apps that you can download for free on your phone.

A meditation app on your phone allows you to set aside some quiet time each day for mindful meditation and relaxation exercises.

Take a Short Break

Taking short breaks is important when you’re trying to improve your concentration levels. After 30 minutes or so of intense focus, it’s best to take some time out for yourself and relax.

Short breaks improve mental clarity and improve focus in the long run. They will also reduce your stress levels.

Reduce Your Stress

Stress can be the cause of many mental health issues like lack of sleep, depression, and anxiety. Stress will directly affect your ability to concentrate on the tasks at hand. Stress can also cause physical health issues that will take a toll on your mental health.

Try focusing on reducing stress in your life as much as possible by practicing mindfulness meditation. Other ways to reduce stress are by getting enough exercise each day, avoiding stimulants, and eating healthy foods.

Keep Practicing

It’s not easy to improve your mental clarity and focus. You may enhance your mental well-being over time with continued exercise. Make a point of setting aside some quiet time each day for yourself, whether it’s in a peaceful location or outside if possible.

Perform Mental Clarity Exercises

Mental clarity exercises are a great way to fix brain fog. Give some of these a try and improve your concentration levels today!

Meditation

Mental health specialists recommend that people participate in at least 20 minutes of meditation per day. This will help keep stress levels down by reducing the number of negative thoughts coming into your mind. It also has many great benefits like improving memory, concentration, and wellness.

By meditating, you improve your ability to focus and quiet the mind. There are many great apps out there for meditation, such as Insight Timer or Breathe.

Here are some easy tips for meditating:

  • Find a place to get comfortable.
  • Make a designated space to make meditation a habit.
  • Have good posture.
  • Take your time and start small. Start with 5 minutes and work your way up to 30.
  • Listen to the excuses you tell yourself.
  • Practice. You must train your brain to focus and let go while meditating.
  • Journal. Observe how you feel and what emotions you have.

Yoga

Yoga is another form of exercise which helps improve our ability to concentrate on tasks. Yoga also improves overall awareness and mindfulness skills.

Even if you only have a few minutes each day to devote to your yoga practice there are a few movements you can do. Cat-cow is a spinal flexion movement that can be done in just a few minutes.

It will increase circulation of the spinal fluid that will give you greater mental clarity. All 26 vertebrae receive stimulation to wake up the body.

Another simple yoga posture for mental clarity is the prayer pose (tadasana). This posture will help you focus on the present moment. Stand tall and straight while having your feet together.

Feet may also be hip-width apart in this position. Spreading your weight equally and placing your hands in the Namaste position at the center of your heart is optional. Relaxing and breathing deeply through your nose are encouraged.

Brain Games

There are many brain games that can train your brain to concentrate more efficiently.

  • Sudoku
  • Crossword puzzles
  • Chess
  • Jigsaw puzzles
  • Word searches
  • Memory games

Adults should spend 15 minutes a day, 5 days a week training their brain with new activities. This can make a huge impact on concentration and mental clarity.

Training your brain with games will also help with short-term memory and problem solving skills.

Video games can also be a great way to boost mental clarity. Just 1 hour a day of gaming can help improve visual selective attention (VSA). VSA is the ability to process multiple items at once, improve focus on one thing while avoiding distractions.

Regular Physical Exercise

Regular physical exercise can help you achieve mental clarity by increasing blood flow to the brain.

This will improve memory, mood, and overall well-being. Exercise also stimulates new neural connections between neurons in your brain. This helps improve concentration levels.

Regular exercise releases endorphins. These endorphins make you feel good and enhance a sense of well-being. Regular exercise will also help take your mind off of your worries and help you gain confidence.

Exercise has a lot of benefits on the body. Exercise reduces insulin resistance, inflammation, and releases growth factors. These substances can help reduce diabetes and make new blood vessels grow in the brain.

Exercise also improves brain cell growth. Studies suggest that people who exercise have larger volumes of brain tissue in parts of the brain that control thinking and memory.

Try Mental Clarity Fasting

Intermittent fasting is popular for losing weight. It has many benefits for your body. But does it have any effects on your brain?

The same hormones that help to reverse insulin resistance and blood vessel development also aid in brain health. These chemicals are produced by intermittent fasting. They can boost attention and cognitive impairment.

Intermittent fasting is thought to trigger autophagy. It also improves memory, brightens mood, and reduces inflammation.

The British Journal of Nutrition found that intermittent fasting fights high blood pressure. This is from the body producing better insulin sensitivity. High blood pressure is associated with having a smaller hippocampus. Hippocampus is the part of your brain that regulates memory and spatial awareness.

Intermittent fasting also burns excess fat. Excess fat is not good for brain health. Obesity can put you at greater risk for depression, bipolar disorder and addictions.

Reduce Your Sugar Intake

Limiting your sugar intake is helpful for many things. It can improve overall health, help you lose weight, and regulate blood pressure.

Sugar is known to cause hyperactivity and will directly affect your brain functions. It can make you feel restless, anxious, and stressed.

Limit the amount of sugar you intake by avoiding sugary snacks like candy bars or cookies. If you have a sweet tooth, then try sweetening things like your coffee with stevia instead of sugar.

Sugar can also cause memory loss and impair your ability to learn new information. Limiting sugar intake is a simple way to improve concentration levels and improve brain fog.

Sugar is harmful to our brains because it promotes the formation of free radicals and damages cell membranes. Excess sugars are kept in our cells as glycogen, which is why limiting sugar intake can help improve cognitive functions.

When these storehouses reach their limits, they become damaged. This causes oxidative stress and inflammation throughout the body, including the brain. This destroys new neuronal connections as they form within neurons, resulting in confusion.

Eat Healthy Fats

Healthy fats can improve brain function by helping to maintain the structure of neurons. Eating healthy fats can improve mental clarity by also improving overall brain function.

Eating healthy fats such as avocado, olive oil, coconut oil, and nuts is a fantastic way to get these hormones in your body. Healthy fats will also help you feel full for longer periods of time so you can avoid overeating later on in the day.

There are a number of different types of fat that you should be including in your diet such as:

  • Omega fatty acids like fish oil, olive oil, flaxseed…etc
  • Medium-chain triglycerides (MCT)
  • Conjugated linoleic acid (CLA)

Examine Your Diet for Nutritional Deficiencies

There are many different factors that can affect your overall health and improve mental clarity. A bad diet can be a big factor in brain fog.

This includes what you eat, whether or not you’re getting enough sleep, or how much water you drink each day.

Make sure that your diet is balanced and that you aren’t missing out on essential vitamins and nutrients.

There are many different nutritional deficiencies that can lead to poor mental clarity such as:

  • Low levels of Vitamin B12, Vitamin D, Vitamin E & omega-3 fatty acids
  • Iron deficiency anemia.
  • Zinc deficiencies.

Take Mental Clarity and Focus Supplements

There are many different supplements that improve mental clarity and focus.

Some supplements for mental clarity include the following:

  • B-vitamins like B12 are essential for the maintenance of a healthy nervous system, especially the brain.
  • Vitamins A & C improve immune function which is necessary for a healthy brain.
  • Omega-3 fatty acids improve overall cognitive function. This can be found in fish oil or in supplement form.
  • Vitamin E.
  • Ginkgo Biloba
  • Zinc
  • Rhodiola
  • Curcumin
  • Phosphatidylserine
  • Prebiotic Fiber
  • Rosemary essential oil (not to be ingested).

Dietary supplements may help boost cognitive capacity and focus in most cases. They generally accomplish this without causing serious adverse effects.

All supplements are not the same. You might need to try different ones to see which one works best for you. When taking new medicines, seek professional medical advice before you take them.

Ensure that You are Hydrated

Water is essential for life. Every system in the body requires water to function properly which includes your brain .

When you’re dehydrated, it can affect your mental clarity and focus. Staying hydrated ensures that the brain is functioning properly. This will help to improve overall cognitive function and reduce brain fog.

Get Enough Sleep

If you have ever missed a good night’s sleep then you may know just how much it can mess with your mental clarity. Sleep deprivation can affect your memory, ability to focus and also make you more irritable.

Regular sleep deprivation can also affect your mood and ability to stay focused at work. Lack of sleep can slow down reflexes which can inhibit your ability to drive safely and do other tasks that require full concentration.

It is best to get between 7 and 8 hours of sleep each night. There are some ways to improve your sleep quality:

  • Turn off screens 1 hour before bedtime.
  • Sleep in a cool room.
  • Find ways to wind down before bed. Things like a warm bath, reading a book, or listening to soft music.
  • Even on the weekends, go to bed and awaken at the same time each day.
  • Get regular exercise. Avoid working out too close to bedtime.

If you’re having brain fog because you haven’t slept enough, reach out for help. If you have a new baby or simply want a nap, locate someone to watch the children so that you may get some rest.

Concluding Thoughts

We’ve talked about some of the ways you can improve your mental clarity. Now it is time to take action! Start by implementing these tips into your routine for a few weeks.

We provide bespoke consultations to help you incorporate healthy habits and routines into all parts of your daily routine. You don’t have to go it alone.

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