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Exercise

Short bursts of exercise are helpful for cognition. Just 10 minute of physical activity can increase attention and memory performance.

Find a private space, do some pushups or planks, or take a brisk walk around the block.

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Taking good breaks

This is important for your daily productivity. Good breaks can leave us feeling refreshed and energized. It can reduce mental fatigue, boost brain function and keep us on-task for extended periods.

The wrong sort of breaks might make us more vulnerable to boredom and make us want to take breaks more often. It can leave us depleted and drained. 

The prefrontal cortex of the brain is mainly responsible for goal management. It orchestrates attention, working memory and other cognitive resources to help us get what we want.

For a challenging task, briefly taking our minds off the goal can renew and strengthen motivation. Doing activities that rely on different brain regions is best to restore focus.

Going Natural

Exposure to nature restores the mind. One study showed better working memory scores for people after a walk in a natural environment, but not in an urban setting.

If you are unable to go into nature, find plants, fresh air or a fish tank. Sit down, take a deep breath, and notice the details of nature. Research shows that even looking at some pictures of nature can work.

Have a moment with 'nothing to do'. Letting our minds wander without focusing on a specific goal, allows the brain's default mode network to take over and give some prefrontal cortex functions a rest.

Practice mind wandering by keeping your phone in your pocket. Sit alone for 10 minutes, take a breath and let your mind wander. It can also be practiced while you wait at a train station, or in an elevator lobby.

Do 20-20-20- eye breaks to alleviate eye strain and fatigue. Every 20 minutes, stare at something 20 feet away, for 20 seconds.

Doing this requires blood to flow to brain areas that are not related to sustained attention. It may be the reason why eye exercises are restorative.

Laughter increases heart rate, respiration, and gets our blood pumping. Short term effects show some improvements on memory tests.

Spontaneous laughter and forced giggles all have the same perks. Listen to a comedy podcast or read the comics section in the newspaper during a break.

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Let Your Mind Wander

Daydreaming is a fantastic way for us to access our unconscious and allow ideas that have been silently incubating to bubble up into our conscious. 

Meaning that while you think you’re doing nothing, you’re actually mining the depths of your mind for more creative solutions to the problems you’re facing.

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Activities that boost focus

To increase our ability to concentrate try :

  • Exercise
  • Meditation 
  • Spending time in nature may help boost cognitive control
  • Coggnitive exercises & immersive action video games 

Meditation shows reduced activity in the amygdala, our brain’s threat detector. When the amygdala perceives a threat, it sets off the fight-flight-freeze response.

In a study, after practicing mindfulness for 20 minutes per day over just one week, participants showed reduced amygdala reactivity only while they were engaged in mindfulness, suggesting they need regular practice.