Some days it’s hard to get through the hours. You may wake up clear-headed, but by lunch, you’re all over the place and nothing is getting done.
A couple of simple changes can reset your daily rhythm and help your mind feel clearer when focus slips away.
The science behind small changes
Taking just one step today can have more impact than you think. Researchers studied 17,600 people worldwide in a wellbeing intervention study. After seven days of journalling about what they were grateful for and performing acts of kindness for others, participants reported higher levels of wellbeing and positive emotions.
Participants also walked away with the perspective that personal behaviour impacts happiness, decreases stress and improves sleep quality. Mental health experts have long been fascinated with mindset and how to combine it with other therapies for better outcomes.
Sleep is another essential thing to prioritise. Various studies indicate that there is an optimal sleep duration for optimal performance — individuals who slept for more than nine hours a night performed the worst on cognitive function tests, and those who slept six hours or less also struggled with focus. Seven to nine hours of sleep is generally considered the ideal amount for adults.
Easy ways to boost your wellbeing
Changing a few habits can improve your mood, help you concentrate on complex tasks and even improve your health. Here are some adjustments you can make to enhance your mood and improve your focus.
1. Move your body
When you sit for long periods, you may feel sluggish. Taking a quick walk or stretch can break up the monotony and signal to your brain that rest time is over. Step out into the hallway, walk up and down the stairs, or do chair yoga for a quick reset.
2. Stay hydrated
Even mild dehydration may affect mood, attention and memory. Drinking water and monitoring hydration are good ways to maintain clarity throughout the day. Dehydration can mask your thirst with irritability, feelings of sluggishness and an inability to focus.
Adjustments to your daily food intake can also help increase your fluid intake. In addition to H2O, dermatologists recommend consuming foods high in water content, such as lettuce and celery, which contain 95 per cent water.
3. Stabilise with sunshine
Natural light can regulate your mood. Spending 10 to 15 minutes outside daily helps regulate your natural circadian rhythm, which in turn improves your sleep quality and ultimately enhances your performance and emotional regulation.
For those who work in closed office spaces without access to natural light, taking a quick walk at lunchtime can be just the pick-me-up needed to overcome the afternoon slump.
4. Declutter your space
Have you ever sat down at a desk piled high with reports and felt so overwhelmed that you couldn’t focus? Clutter competes for attention and may make you feel on edge. Even clearing one portion of your workspace reduces the chaos.
While you may want to completely overhaul your company’s organisational system — or lack thereof — small shifts can create a cleaner physical and mental space, improving clarity.
5. Eat healthier
When you feel your best, you’ll function at a higher level. Eating vitamin-rich foods helps you obtain the nutrients needed for brain health. Leafy greens can also aid in detoxifying your system and reducing the presence of heavy metals and other toxins in your bloodstream, which can improve your daily performance.
6. Take micro-breaks
Taking a short break, such as walking to the window, stretching or taking a few deep breaths, can help you recharge faster than you may think, refocusing and getting back into your day.
Try simple, grounding breathing exercises. You might inhale for four counts, hold during two counts and breathe out during six counts. Another method is box-breathing, in which all counts are equal.
Even brief pauses to practise intentional breathing can help calm your nervous system and refocus your attention on your task.
Small choices make a huge impact
Incorporating new habits into your daily routine, such as staying hydrated, moving your body and intentional breathing, can help you start to feel more grounded.
Some methods pay off soon after implementation, while others need days or weeks to be established, such as getting more sleep or eating more nutritious foods.
The key is consistency, so experiment with minor adjustments and see how your brain responds. Over time, small choices accumulate faster than most people expect.
