Almost all of us have moments when we would like to feel more alert. Surely you will have to attend a meeting that you do not fear you will not be able to survive. Maybe you have to stay awake during a long drive or you have trouble keeping awake and active during the day due to your insomnia problems. Regardless of the reason, you have a chance to feel more energized, rested and ready to fulfill all your tasks by taking some steps to immediately increase your attention. If you want a solution that works long-term, you can also practice being more attentive, training to improve your alertness, choose the right foods, and make simple changes in your lifestyle.
Steps
Part 1 of 5: Raising Attention in the Immediate
Step 1. Have a cup of coffee, don't overdo it
It's not new that coffee contains caffeine and therefore helps you feel more awake, but too much of this substance can make you dull and drowsy. To be more careful without feeling too restless or suffering from insomnia, limit your intake to 2 or 3 cups a day.
- Every person reacts differently to caffeine, so cut back on your coffee if you start to get nervous, have a stomach ache or suspect it may disturb your sleep.
- According to research, a healthy adult can consume up to 400 milligrams of coffee per day, which is roughly the equivalent of 4 cups of coffee.
- When you drink coffee, don't take it too sweet, otherwise you will feel sluggish and groggy as soon as the sugar effect has passed.
Step 2. Drink lots of water
Dehydration can make you feel lazy and less alert, so drink water throughout the day to stay hydrated and more attentive to your surroundings.
- If you have a decrease in attention, try drinking a glass or two of water right away.
- Forget about sugary drinks, such as sodas, energy drinks, fruit juices, and sweets, as they will produce a drop in energy soon after you consume them.
Step 3. Breathe deeply
When you take deep breaths, your heart rate and blood pressure drop and blood circulation improves. This phenomenon increases the level of energy and mental concentration, therefore also attention. Try this simple exercise wherever you are:
Sit upright. Place a hand on the abdomen, just below the ribs. Place the other on your chest. Try breathing through your nose. You should feel your stomach pushing your hand out. Make sure your chest doesn't move. Then pretend to whistle and exhale as you pursue your lips. Repeat the exercise 10 times as needed
Step 4. Maintain good posture
If you have ever taken a dance class, you will have realized that the teacher was right when he stressed the importance of assuming a correct posture. If you are slumped and adopt the wrong attitude, you risk feeling more tired and absent.
If you are sitting, make sure you stand with your shoulders straight, point your gaze to the front and touch your butt to the back of the chair. Try not to lean over your desk or towards the computer
Step 5. Try to get some rest
If you feel groggy and sleepy, try taking a 10-20 minute nap to regain strength.
- A quick nap will not negatively affect your night's sleep, in fact it will allow you to wake up more refreshed.
- If you can't fall asleep, just close your eyes for about ten minutes. You will still benefit from the same benefits as an invigorating nap.
Step 6. Chew gum
If you have trouble staying focused, try chewing gum. According to some research, it can help you feel more awake and energized.
Step 7. Listen to some music and sing
If you are at home or driving and feel the need to feel more alert and alert, turn on the stereo and start singing.
- By singing, you will be forced to manage your breathing and, at the same time, you will get a burst of energy.
- Of course, it's not an exercise you can do in the workplace, so expect to find yourself in a place where no one can complain if you raise your voice.
Step 8. Smell the lemon oil
Essential oils are often used to achieve beneficial effects on health and mood. Lemon oil allows people to feel more alert and energized. Take it with you and try to smell it when you need quick relief.
Usually, you can buy lemon oil in the supermarket or online stores
Step 9. Take advantage of a sense of humor
You probably already know that laughing can relieve stress, but you also have the opportunity to improve your attention.
When you want to feel more alert, watch a funny video or spend some time with a hilarious friend
Step 10. Opt for a cold shower
Even if hot showering and bathing are relaxing, they can make you sleepy and lazy instead of waking you up. To combat this effect, turn on the cold water for 3 minutes.
You will immediately feel more alert and alert
Part 2 of 5: Train to Improve Attention
Step 1. Follow an aerobic workout
When you exercise, you improve blood circulation, increase oxygenation, produce energy in every part of the body, including the brain, and consequently you feel more alert. The researchers also found that by practicing aerobic activity on a regular basis, such as walking, running, jogging and cycling, it is possible to reverse the process of cognitive impairment.
Step 2. Play a team sport
If you watch a professional athlete, you will notice how focused he is during the game or his sports performance. While you will probably never get to his level of prowess, you can always benefit from playing a team sport, as it will allow you to improve your reflexes and concentration.
- Team sports, such as baseball, basketball, tennis, soccer, and volleyball, are a great way to be more alert because you are forced to pay attention to the position of teammates and opposing team members, passing and direction of the ball.
- If you prefer a less demanding sport, consider squash or dodgeball.
Step 3. Try a new kind of physical activity
Try some sport that you have never done in the past that pushes you to do more complex movements, such as rock climbing, gymnastics, martial arts, pilates, skating or fencing. By learning something different that leads you to perform new maneuvers, you will allow the brain to invigorate and enhance memory, but at the same time you will also improve attention.
Step 4. Spend 20 minutes a day outdoors
This way, you will feel more alert and energized.
- Go for a walk or jog in a park.
- Train in the garden or on the street.
- Head into the woods or explore various country trails on the weekend.
Step 5. Start yoga
Yoga can help tone the body and relieve anxiety, but it also improves attention and concentration. Try doing some yoga exercises when you want to feel more awake.
Step 6. Exercise in the middle of the day
According to some studies, if you work out in the middle of the afternoon instead of taking a nap, you have a chance to feel more alert and energized.
Part 3 of 5: Eat Concentration-Aid Foods
Step 1. Try to eat regularly
If you don't eat regularly, you find it harder to feel fresh and perky, and your mood may get worse too. Eat healthy foods throughout the day and prepare some snacks to munch on when you begin to feel weaker.
- By eating small meals or snacks every few hours, you will be able to keep your energy level high and lift your mood.
- Yogurt, nuts, fresh fruit, carrots, and peanut butter spread on whole grain crackers are great snacks that will help you regain your energy.
Step 2. Choose foods containing complex carbohydrates
Foods rich in complex carbohydrates and whole grains provide excellent brain nutrition and make you feel more alert.
- When you're not feeling fit, opt for oatmeal, whole-grain bread and pasta, beans, lentils, and leafy greens.
- Forget about cookies, cakes, and sugary foods, as they don't provide lasting energy.
Step 3. Fill up on antioxidant-rich foods
Foods rich in antioxidants eliminate free radicals, which deteriorate brain cells, compromising attention. Try the following antioxidant-containing foods:
- Raspberries;
- Strawberries;
- Blueberries;
- Apples;
- Bananas;
- Green leafy vegetables, such as spinach and kale
- Legumes;
- Carrots;
- Tea, especially green tea.
Step 4. Eat foods containing omega-3 fatty acids
Omega-3s ensure proper brain function, so eat fish and nuts to improve brain capacity and be more alert.
Step 5. Eat some chocolate
In addition to caffeine, chocolate also contains flavonoids that can improve cognitive skills and increase attention.
Dark and partially sweetened chocolate contain more flavonoids than milk chocolate. It is not necessary to consume an entire cue to receive the benefits produced by these substances, so do not overdo it
Part 4 of 5: Making Lifestyle Changes to Improve Attention
Step 1. Get enough sleep
If you don't get enough sleep or oversleep, you may feel groggy and less alert. Experts recommend 7-9 hours of sleep every night.
If you want to feel more alert, it is important to establish habits. Try going to bed and waking up at the same time every day
Step 2. Adjust the temperature in the bedroom
If your sleeping environment is too hot or too cold, you may start to feel more sleepy and confused when you wake up. To improve attention, try raising or lowering the core temperature.
- According to some researchers, the optimal temperature in the bedroom should be around 18 ° C, so adjusting it a few degrees according to your needs, you can feel more awake and focused.
- If you are in a work environment or a place where you don't have control of the thermostat, bring a sweater or jacket with you so you can cover and undress more easily and avoid losing focus.
Step 3. Keep a plant in your home or office
Houseplants filter out chemicals and allergens that drain our energy, making us feel less alert. Try putting one in the space where you work or in your home to avoid this inconvenience.
Step 4. Let the sunlight in
If you are sitting in a dark room, your attention may drop because the dark interferes with the body's circadian rhythms. Open the curtains or blinds and let the sunlight in.
- According to some studies, even electric lighting can help you feel more awake if you live in a place where the sun rarely shines or there are few hours of daylight.
- If you are in a meeting and need to be more focused, sit by a window.
Step 5. Consider herbal and vitamin supplements
While it is always best to speak to your doctor before taking any herbal or vitamin supplements, try some of the following options as they have been shown to help people be more alert:
- A deficiency in vitamin B-12 can cause memory problems and decrease energy. The recommended dose for ages 14 and up is 2.4 micrograms per day. Many multivitamins already contain B-12, so unless you have been diagnosed with a deficiency in this vitamin, you may already be taking it in adequate amounts.
- According to some research, ginseng can improve mood and boost energy levels, allowing you to be more alert. There are no standard doses, so ask your doctor or pharmacist how much you need to take. Make sure you buy it at a health food store or a trusted online retailer as it is expensive and many merchants use to add excipients within the supplements they sell.
- Guarana is a caffeine-rich herb that some consider useful for improving mental focus. Consult your doctor to find out how much to take, but many people who want to increase their attention take 200 to 800 milligrams a day. If you already consume a lot of caffeine, you should consume it with caution as it can disturb sleep.
- Many pharmacies and health food stores also sell special vitamins and supplements that help increase energy or focus.
Step 6. Avoid substances that diminish attention
The consumption of alcohol and drugs slows down reflexes, causes confusion and leads to a decrease in attention. Avoid it if you want to focus, be careful and give your best.
Step 7. Seek medical advice
If you have trouble staying alert, don't underestimate the possibility of seeing a doctor as soon as possible. Your symptoms may be caused by some illness that should be diagnosed and treated under medical assistance.
Part 5 of 5: Practice Being More Careful
Step 1. Read regularly
While you probably have to read emails and business documents, you may not have a habit of reading for pleasure. Reading requires commitment and attention, so choose a good book and get to work.
- If you intend to develop this passion, make it your goal to read a new book every month or two weeks. Then gradually expand your goal.
- To get used to reading more often, try joining a readers' association or starting a book club. By discussing the books you read with a group of people, you also have the opportunity to improve your brainpower and attention.
Step 2. Play
To learn how to be more alert and have fun at the same time, try playing some games. Word search, chess, crossword puzzles and sudoku can help with memory and concentration.
Step 3. Create some challenges that force you to focus
Try setting challenges that force your mind to be alert and alert. Here are some simple ideas:
- Count the objects in your surroundings, such as stop signs, bars or trees that belong to a certain genus. You can do this on the street when you go to work or school, and while walking, driving or cycling.
- Watch a digital clock with seconds. Every now and then it will skip a second. Your job is to identify when it happens. To increase the difficulty level, add some distraction by leaving the radio or television on in the background.
Step 4. Try to think quickly
When you feel groggy and dull, get out of this impasse by thinking quickly. Here are some simple ideas to get you started:
- Read faster to give yourself a shake.
- Start a conversation about a thought-provoking topic, like politics.
- Collaborate with classmates or your colleagues on a project or a particular subject of study so that you can exchange your ideas with others and take advantage of the adrenaline rush.
- Find out about something you don't know and pique your interest by raising the attention threshold.
Step 5. Try mindful meditation
Mindfulness meditation can promote concentration and allow you to become more alert. While there are many exercises in this regard, here is an example that will help you raise the attention threshold:
- Find a quiet place, without too many distractions. So, choose a position that is comfortable, but one that allows you to remain alert.
- Take a slow, deep breath, paying attention to the sensation of the air entering your body. Then exhale slowly focusing on the sensation you perceive when the air escapes from the body.
- It's normal to get distracted, but try to stay focused only on your breathing. To learn to be more attentive, notice when you are distracted and wander elsewhere with your mind. If this happens, don't get nervous, but calmly bring the thought back to your breathing.
Advice
- Practice being more careful by solving a fun puzzle, such as a crossword puzzle, sudoku puzzle, or word search.
- As aerobic exercise has been shown to improve cognitive skills and attention, don't hesitate to run, walk, jog or cycle.
- While you may be tempted to consume large amounts of caffeine to be more alert, the resulting drop can make you feel less alert and alert. Although every person reacts differently to caffeine, experts recommend 2-3 cups of coffee a day to feel more awake without the danger of experiencing negative side effects.
