Do you regularly see the downside of everything? Are you in a constant battle with negativity? You are not alone! Many people tend to have a negative bias, which means that they feel or notice negative things more frequently and intensely than positive things. For example, a person could experience a string of positive things and focus on the one negative thing to ruin their day. 

How Do You Stop Focusing On Negative Things?

As always, don’t be too hard on yourself. Everyone has the ability to think negatively at any time, but having self-compassion can help shift those negative thoughts in a more positive direction. Regulating your emotions after relishing in negativity for so long, however, can be a little difficult. It may take some time to shift your mindset into a more positive light. Over time, though, you can practice strategies and experience improvement in your mental outlook. Continue reading to learn more about them. 

Check Your Attribution Style

The world is not responsible for all of your woes, and the things you do actually matter in life. Mental health experts characterize this negative view as “external attribution.” Basically, this means that you have given up control of your own life, which will only make you feel worse in the long run. In order to get out of this mindset, think of things you do have control over. Every single person has control over some things in life, so identify what those things are for you and you may be able to get out of your own way. Not every bad thing in life is your fault, and you shouldn’t put yourself through that emotional stress!

Make Positive Concepts More Accessible 

The brain prefers to go with what is familiar, easier, and quicker because it requires less mental energy. In order to undo all the negativity that’s been intricately spun in your mind, you have to do your best to make positive concepts more familiar to the brain. One potential way to do this is to develop a positive word of the day, similar to an affirmation. You can also memorize a series of positive words every morning and ask yourself to recall them at night before bed. Although there is no research that necessarily identifies positive regions of the brain, strengthening the connections between positive concepts and your ability to generate positive thoughts and emotions can make it easier to repeat that habit. 

Generate Positivity With Your Imagination

If you struggle with negativity, you are probably an expert at imagining negative things. Forcing yourself to imagine positive things or images can change this pattern. It’s similar to the exercise of thinking of positive words, which we mentioned earlier. Give it a go and try imagining positive things, such as eating your favorite food, seeing your favorite person, or going to your favorite place. 

Practice Gratitude

There are many health benefits, both physical and mental, you reap when you practice daily gratitude. This is a practice that makes it easier to focus on the good things and accept the bad things as they are. In order to practice gratitude, try writing down things you are grateful for in a gratitude journal. These don’t have to be big or elaborate things, either. You can be grateful for having food in your fridge, a car that works without issues, or a beautiful partner in life. When you notice all of the good things you have in life, you can shift your focus away from negativity. 

Deconstruct Your Negativity

If you can deconstruct a sandwich to class it up, you can do the same with your negative thoughts. Whenever you encounter a bout of negativity, it is very easy to see the external causes of those emotions. Rarely do you recognize the internal causes, though. The fact of the matter is that your thoughts have just as much (potentially more) to do with your negativity than your situation. You create your own reality and in order to deconstruct how your thoughts fuel negativity, engage in the following self-reflections:

• Do you tend to think that everything will turn out terrible? 
• Do you devalue or ignore positive things that happen?
• Do you only notice the bad things without glancing at the good?

If you answered “yes” to any of those questions, try to shift your thoughts in ways that increase positivity. In order to do that, use the following questions to shift your focus away from the negative:

• How could the situation turn out better than expected?
• What are the positive components of this situation?
• What makes the positive things in this situation valuable?

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By increasing concentration, you ultimately improve mental performance. That allows for better problem solving abilities and an enhancement in the way you approach general tasks. Improving concentration can also help you make decisions more efficiently and effectively by analyzing your thoughts and ideas. It will ultimately improve productivity in and outside of the workplace. 

How do you go about improving concentration, though? One of the easiest ways to do this is by practicing a few simple meditation techniques. You, yourself, are responsible for your own success, and that isn’t just regarding your work or performance charts. We are referring to successes in your social and personal life, too! If you want to learn more about simple ways to boost concentration, continue reading.

What Is Concentration?

Concentration is the ability to focus your mind on a singular object, either within or outside the body, and maintain this attention for a steady amount of time. It is very common and completely natural for the mind to wander, especially during meditation. Don’t let that throw you off balance, because being able to concentrate takes practice. True concentration can help you succeed in your meditation practice. When your mind is steady, other aspects of your life will also start to balance out. 

You can concentrate on internal aspects as a start. Focus on your breathing, counting numbers in your mind, or even your heartbeat. If it is easier to focus on external aspects, such as a crack in a wall, a ticking clock, or a candle’s flame, then you can do that as well. You will not be able to concentrate on internal or external aspects immediately. Don’t panic; rather, just allow your thoughts or distractions to come and go and begin the process again. 

How To Do Concentration Meditation

Ideally, you want to eliminate all distractions, be they internal or external, in order to increase your concentration. Being able to concentrate during meditation will provide benefits that extend into everyday life. In order to achieve this, practice the following steps.

Focus On Your Breathing

Make sure to find a comfortable spot and allow a few minutes to clear your mind of excess thoughts. Let your mind wander and allow it to come back once your thoughts have washed in and out like waves up a beach. Once your mind is quiet, focus on your breath, inhaling and exhaling. You can count your breaths if you want. Consider inhaling for four seconds, holding for four seconds, and then exhaling for four seconds. 

Be Still

The reason that you want to start in a comfortable position is because it is very natural and common to fidget. That is especially true if you are new to meditation and don’t sit for long periods of time. To begin, close your eyes and settle yourself into a comfortable position. Calm your mind and you’ll notice that your body loosens up. Before you know it, your body will be as calm as your mind.

Use A Mantra

Once you have focused on your breathing and are in a comfortable position, begin to repeat a mantra or affirmation of your choice. A mantra can be a single syllable, word, or phrase that helps you focus. The most popular meditation word is “Om,” but this doesn’t have to be your mantra of choice. Choose something that you resonate with and progress through your meditation practice.

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The world is filled with never-ending distractions. From the supercomputer in your pocket to pings from the group chat and worries about world events, any little thing can break your concentration. A distraction-filled environment is merely one element that stands in the way of your ability to concentrate, but your feelings also influence your focusing abilities. 

In order to maintain focus, you have to take care of your mental space and physical body. If you want to power through your work day with ease, make an effort to institute healthy habits that help improve productivity. For example, listening to bodily cues can help you from becoming distracted. If you are hungry, stressed, anxious, or tired from the night before, you will have a difficult time focusing. Managing these causes of your inability to focus can often help you resolve the issue. If you need more assistance focusing, the following tips should be of great help. 

Meditate

Meditation is a mindfulness practice that can take years to master, but practice makes perfect. Meditation demands concentration, and scientific experiments agree that it may help improve cognition. One study found that people who meditated regularly were less likely to engage in “mind-wandering,” and they were generally happier. Another study found that students who meditated for 20 minutes per day performed better on cognitive tests.

Establish A To-Do List

To-do lists are not just for parents with five children; rather, everyone can benefit from them. They help prioritize what tasks you need to complete first, while also serving as a record of the loose ends. Incomplete work can eat away at your concentration, so having to complete your tasks can help you stay focused. Researchers note that this stems from the Zeigarnik Effect, which was explored in a 2011 study. Participants who could plan their work and complete tasks one by one were more likely to stay focused, compared to those who went from task to task without completing them. 

Schedule Short Breaks

Trying to work through the entire day without a break is a fool’s errand. Everyone experiences dips in focus or succumbs to distractions because the brain is always alert. Taking short breaks throughout your day can help you return to your tasks with more focus and efficiency. Therapists suggest taking time-limited springs, which involve focusing on a task for 25 minutes and breaking for five minutes. You can also try to focus for 90 minutes and take a break for 10 minutes. Try to see what benefits your work most!

Put A Lock On Social Media

For many people, the idea of taking a break from work involves checking social media. The thing about social media is that it ropes you in and keeps you coming back after break time has concluded. If you struggle with putting your phone down, consider putting an app that blocks social media. Several apps work for your phone, tablet, or computer. Some of these apps can also put blocks on other distracting programs like games, YouTube, Netflix, text messages, and more. 

Get Sufficient Sleep

Surveys indicate that most American adults do not get enough sleep every night. A few nights of minimal sleep is completely normal, but insufficient sleep most nights of the week can negatively impact your short- and long-term memory. Waking up tired can affect your ability to concentrate as well. Ideally, adults between the ages of 18 and 60 should sleep seven or more hours per night. To help encourage healthier sleep, try to avoid caffeinated beverages after lunch, switch off electronic devices one hour before bedtime, keep the bedroom cool and quiet, and take time to wind down. 

Eat Foods That Boost Cognitive Function

What you put in your body can influence your ability to focus, as various nutrients can improve brain and body functions. For example, many people eat sugary treats in hopes of boosting focus, but they end up crashing shortly after. Simple carbs and refined sugars lead to a quick burst of energy, followed by serious fatigue. Although caffeine from a cup of coffee has been shown to help mental function and concentration, too much coffee can lead to anxious or jittery feelings, which get in the way of your focusing abilities. To improve your focus, include more fruits and vegetables at meals and snacks, and choose nuts, seeds, whole grains, and lean protein sources for major meals. 

Create A Distraction-Free Environment

Your work zone is unique to you. Some people require a neatly organized space, while others prefer clutter and background music. Some people can only get in the right headspace if their desks have photos of loved ones or personal mementos. There is no right way to set up a space for a get-things-done environment. Find what works best for your productivity and create that space, even if it means investing time and energy into it. Consider sights, sounds, and temperature of your environment and then build what’s suitable for you.

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With spring just around the corner, the time has come to start the de-cluttering process. The days are longer and the flowers are blooming. Not to mention, that closet or garage may be overflowing! Many people cannot wait to go through their personal inventory and get rid of unnecessary things, while others consider it to be a daunting task. As intimidating as it may be, there are many health benefits that stem from spring cleaning. This article highlights exactly what they are. 

Cleaning the space in which you work or live can provide a host of health benefits. The stress of clutter, or lack of general organization, is enough to drive a person mad. From not finding the things you need to feeling guilty for not using the things you have, a cluttered space contributes to a cluttered life. According to several psychology studies, there is a direct connection between an untidy home and negative psychological impact. When you organize and get rid of the clutter, you can benefit your mental health, but also your physical health. Continue reading to learn how spring cleaning your home can improve your overall health.

Boost Happiness

Although the act of cleaning may not make you happy in the moment, having a clean and tidy home can increase happiness. The satisfaction that comes from cleaning may improve mood and promote better self-image. Several surveys identified that clutter creates more frustration, as it is a visible signal that things are not in the place you want them to be. Clutter can negatively impact self-esteem, increasing cortisol (stress hormone) as a result.

Prevent Illness

There are many high-touch surfaces in the home. From doorknobs and cabinet handles to countertops and refrigerator shelves, many surfaces can harbor germs. Minimize the spread of bacteria and viruses by giving the home a deep clean. Many people took it upon themselves to put more effort into cleaning as a result of the COVID-19 pandemic. Don’t let this motivation to clean slip away as the world reopens. Keep the immune system strong by regularly cleaning the home, especially the sink, toilet, fridge, and counters. Additionally, wash your produce before you consume it to help prevent food-borne illness. If you need chemical-free cleaning products, click here. 

Encourage Healthy Diet And Physical Activity

There are many studies that link a clean home with being more active and choosing healthier food options. This is because the state of your home can set you up to make healthier decisions. Additionally, spring cleaning may help motivate you to reset your healthy lifestyle. If your New Year’s resolution was to eat better and exercise more often and you feel off the wagon, spring cleaning can re-inspire that drive. Clear out the physical realm to clear up your relationship with food, people, and even technology and substances. 

Reduce Risk Of Injury

Did you know that more than one in four adults over the age of 65 fall each year? That accounts for three million emergency room visits, according to the Centers for Disease Control and Prevention (CDC). Take steps to prevent falling in the home by decluttering your space. A clean home can help prevent injuries like slips, bumps, falls, and trips. When you have a clear path, especially if you are an elderly adult, the risk of injury is much lower than someone who has to walk over obstacles just to get to the kitchen. 

Improve Focus

When you keep your space tidy, you can positively influence your mental health. Psychologists say that people have an easier time thinking clearly and they sleep better in a cleaner space. A clean home also makes it easier to find things, which can help reduce stress in the heat of the moment. Several studies found that a clutter-free home can improve a person’s ability to focus. A home that’s in disarray makes it more difficult to organize your thoughts. Clear your clutter this spring and you’ll find that your mental space increases, along with your focus and attention span. 

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Fat has a bad reputation in regards to your diet. Just as there are healthy sugars and unhealthy sugars, so are there unhealthy fats and healthy fats. Consuming the right dietary fats doesn’t mean that you automatically become fat. The body needs certain fats to function optimally, as healthy fats comprise a portion of the foundation of a healthy body.

The reason that people love to hate on fats is because of the popular low-fat craze during the 1980s and 1990s. That is no longer the case, especially with the popularity of the high-fat, low-carb ketogenic and paleo diets. People who don’t subscribe to high-fat diets may or may not fulfill the recommended daily intake of healthy fats. Ideally, each person should aim for 30-35% of daily caloric intake to come from fat. People are afraid of fat, though, and fat-free products (despite being incredibly high in sodium) are very popular because they are marketed as health conscious choices. 

Why Do You Need Fat In Your Diet?

The body uses fat for many biological processes. In fact, you would not be able to live a healthy life without it. For example, fat assists the body with vitamin absorption. Vitamins A, D, E, and K are fat-soluble, meaning that the body can only absorb them when consumed along with fat. Certain fats like omega-3 fatty acids work to support optimal brain and eye function. The body doesn’t make these essential fats, so it is your responsibility to get them via your diet. Additionally, fats are an excellent source of energy, providing the body with nine calories of energy per every gram of fat. Compare that to one gram of carbohydrate or protein, both of which only yield four calories of energy.

Ideally, you should focus your efforts on consuming healthy fats. Healthy fats are monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). Omega-3 fatty acids fall under the PUFA umbrella, and they help to regulate mood, heart health, brain function, and happiness. MUFAs may help to reduce bad cholesterol and increase the amount of good cholesterol. Basically, these essential fats are good for head-to-toe health, and you know that you need more in your diet if you notice the following signs.

Your Joints Ache

Omega-3 fatty acids help maintain the structural integrity of every cell in the body. Studies show that low levels of omega-3s contribute to loss of flexibility and joint mobility. The reason for this is because omega-3s help control inflammation in joints. The more inflammation that accumulates in the body, the more likely your joints will ache because of limited movement. 

Your Energy Is Low

The heart gets 70% of its fuel from fat because it contains energy. As we mentioned earlier, one gram of fat provides nine calories. That means that there are more calories in an avocado than in an apple. If you feel sluggish or like your energy tank is low, you probably are not eating enough fats. Limiting fat intake reduces your overall caloric intake, which results in sluggish movements and general fatigue. 

You Have Trouble Concentrating

The brain is 60% fat, so it requires fat in order to run efficiently. When you consume foods that contain monounsaturated fatty acids, you increase the production of acetylocholine, a neurotransmitter. Acetylocholine is necessary for learning and memory processing. One study found insufficient fat consumption, specifically omega-3 consumption, increases the risk of cognitive impairment. Maintain the structural integrity of the brain and help increase concentration by keeping up with your fat intake. 

You Are Always Hungry

Fat helps to increase the feeling of satiety because it slows the digestion of food. It provides more calories than carbohydrates and protein, both of which the body uses up very quickly. If you experience a ravenous hunger shortly after you eat, consider adding an extra source of fat to your meal. Avocados, nuts, seeds, or wild-caught fish provide healthy fats that help you feel full for a lot longer. 

Your Skin Is Inexplicably Dry

If it isn’t the weather or lack of moisturizer, what is the cause of dry skin? Like many problems with the body, diet often plays an integral role. All of the skin’s cells are enclosed in a protective bubble of fats, which aim to protect the skin from drying out. These fats also help keep out harmful substances from the environment. A diet low in fat can reduce skin barrier function, leaving your skin more prone to dryness, or even eczema in severe cases. 

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The classic definition of an optimist is someone who sees the glass half full. On the other hand, a pessimist sees the glass half empty. The problem with the latter is that it can negatively affect multiple areas of your health, not just your mental well-being. Learning to be more optimistic can help you reduce stress, cope with change, and prompt more opportunities. 

It can be difficult to see the world through an optimistic lens, especially for people who are not inherently optimistic. Additionally, with so much injustice, climate change, natural disasters, and political issues, how can one find positivity in life? Well, optimists don’t simply see rainbows and butterflies and think that the world is problem-free. Instead, optimism involves developing a hopeful outlook that invites positivity and success for a healthier future. 

Optimism And Your Brain

Researchers attribute positive moods with left-brain activity. Feelings of anger, negativity, or rejection are associated with right-brain activity. The brain may have a predisposition for either positive or negative thinking, according to several psychological studies. Genetics do play a role in outlook, but they do not shape the entire person or way of thinking. If you do find yourself expecting the worst or viewing things in a negative light, you can increase your optimism towards life. Continue reading to learn how.

Minimize Obstacles To Success

It’s very easy for you to get in the way of your own success. Bad habits, low productivity, and negative relationships can prevent you from meeting your goals. If you want to achieve optimism, you have to make steady progress. Feeling stagnant can increase pessimism, so it’s best to limit distractions and avoid temptations. For example, if you like to waste time scrolling through Instagram, power off your phone while you do work. If you’re writing a book, commit to one hour of writing per day and avoid distractions during this time. Consistency yields results!

Give Yourself Credit

There are moments in life when you achieve goals or make things happen. You were able to meet your goals, but did you give yourself credit? If you fail to recognize your strengths that helped you along the way, it’s easy to feel unworthy or pessimistic. Perhaps you spent hours studying for a test and aced it. Acknowledge how prepared you were, but also applaud your intelligence and the dedication it took to pass that test. 

Focus On What You Can Control

As you may know, there are many things in life that are completely out of your control. You can look back at past events and spend hours dwelling on what went wrong. It’s also easy to pick apart past events to construct a negative view of the future. These are unproductive actions that will not yield an optimistic outlook. According to psychologists, it’s best to remain in the present moment. This can help you stay more focused and positive, so you can deal with things as they come to you. Focus on what you can do in the present to reach your future goal.

Focus On Solutions, Not Problems

It’s very easy to obsess over a problem and spiral into a fit of negativity. When you only focus on things that go wrong, you start to doubt everything that led to that moment. Instead of doing this, experts recommend asking this question: What can I do to make this situation better? It’s so much easier to resort to negativity, which is why developing an optimistic outlook can be difficult. Focus on solution-based thinking instead of problem-focused thinking. When you focus on solutions, you can move forward and realize possibilities. This is one of the building blocks of optimism.

Nurture A Happy Body

It’s much easier to experience optimism when you feel good. A happy body is a breeding ground for positive thoughts and emotions. Lack of sleep, poor eating habits, and too little exercise can interfere with a happy and healthy body. For optimal mental health, you need to train the body, much like a professional athlete. Focus on sleep, rest, regular exercise, reducing stress levels, and eating healthy foods. Establishing a healthier body may improve mental wellness. Feeling good can help you in more ways than you imagine. 

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Matcha is everywhere these days. It has gained an almost cult-like following, winning over coffee enthusiasts with the popular incarnation that is the matcha latte. Although people in the West may be newly interested in its distinctive flavor and vibrant color, it has a deep cultural tradition and exhibits many health benefits. 

What Is Matcha?

This special form of green tea directly translates to “fine green powder.” Unlike traditional tea preparation where you only drink the liquid after steeping the tea bag, matcha preparation involves whisking whole ground tea leaves into hot water. By consuming the leaves in liquid form, you actually absorb more antioxidants and nutrients than you would drinking a regular cup of green tea. Growers and tea farmers shade the young leaves of the first harvest for about three to four weeks before picking them. This practice contributes to the inherent sweetness during the brewing process. Post harvest, the dried leaves are ground into a fine powder. 

Steeped In Tradition

Matcha is often the centerpiece of a Japanese tea ceremony. Traditionally, people prepare matcha by pouring the powder into hot water and whisking it with a bamboo whisk. Drinking it from the tea bowl allows you to simultaneously sip the tea while inhaling the aroma. Because it is not soluble, matcha powder suspends in water; therefore, people should consume it immediately after preparation.

Traditionally Involved In Meditation

Traditionally, Zen Buddhist monks consume matcha prior to meditation, as it is a calming stimulant. One cup of matcha has one-third of the amount of caffeine as a cup of coffee. Instead of giving people the jitters, it creates a sensation of mental alertness and deep relaxation. Because of this, some people refer to matcha as “liquid meditation,” working to help people concentrate during long meditation sessions. In the West, however, it’s more of a trend and not consumed for meditation purposes. 

Some Powders Are Better Than Others

Matcha has a strong, mildly bitter taste that some people may equate to an umami flavor profile. For this reason, some manufacturers sweeten powders to improve palatability. Instead of traditional matcha powder, it becomes a matcha mix, where the first ingredient may be “sugar.” It’s possible for some powders to contain powdered milk as well, making it like a hot chocolate packet. These processed, sugary powders eliminate all of matcha’s health benefits. The easiest comparison is that traditional matcha is like raw cacao powder and processed powders are like sugary cocoa powder. Both varieties come from the same plant, but the health benefits get lost during all of the processing. 

Matcha Keeps You More Alert Than Coffee

As stated earlier, matcha does not contain as much caffeine as coffee. The average cup of matcha contains 70 milligrams of caffeine, whereas an average cup of coffee contains 120-150 milligrams of caffeine. The alertness doesn’t come from caffeine; rather, it’s because of L-theanine, which is an amino acid that raises dopamine and serotonin levels. Additionally, matcha helps people remain more focused and relaxed throughout the day. 

You Can Incorporate Matcha Into Meals

Matcha has made its way into both beverages and meals, including sweet and savory dishes. You may be familiar with baked goods that contain matcha, but chefs incorporate matcha into soups, stir-fries, puddings, and even guacamole (matchamole). Because of its assertive umami flavor, matcha can be a unique component in numerous culinary preparations. 

More Antioxidants Than Green Tea

By drinking matcha, you ingest the pure tea leaf in powdered form. That means that it contains more antioxidants than a regular cup of green tea. Some studies found that matcha exhibits more antioxidants than blueberries, pomegranates, and acai berries. Matcha also contains catechins, which counteract the effects of free radicals from UV rays, pollution, and airborne pollutants. 

While matcha lattes can be delicious, the sugars and milk may counteract the health benefits. Casein, the protein in milk, binds to catechin in matcha and inhibits the health benefits. Just keep that in mind as you move forward with your love for matcha.

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When people first start practicing yoga, it’s often to incorporate more mobility or flexibility in their lives. They roll out their mats at the beginning of each yoga session and go through the poses led by the instructor. They roll up their mats at the end of the session and leave, often feeling more relaxed and loose. Rarely do people set intentions at the beginning of the class, which is something the instructor says to do. 

Most yoga teachers invite students to set intentions before beginning the session. It may seem like a bunch of nonsense, but establishing an intention only benefits the experience. Setting an intention can deepen the practice, helping you establish a better mind-body connection. An intention doesn’t simply exist during the practice; rather, it extends to life after the yoga session concludes. How can you apply what you focused on during the yoga session to life? Is it possible to be more open, loving, positive, or honest in life? 

What Is An Intention?

An intention is a desire that you set in motion through thoughts, actions, and words. It can be as simple as a plan, purpose, or a desire for a specific end goal. Everyone has the ability to set an intention, whether they realize it or not. People have intentions without realizing them. For example, people go to work with the intention to earn a living and do the tasks at hand. Setting the right intentions can help put a plan in motion that only enhances a person’s life. 

Setting an intention during a yoga session allows you to bridge what you’re doing on the mat with what you do off the mat. It’s a powerful human tool that some people never learn to use properly. An intention allows you to concentrate on a goal, and achieving said goal means you focused your words, thoughts, and actions. You see, intentions can carry power that invites more compassion, honesty, and love into your life. 

How Does Intention Benefit Yoga?

Yoga can be a very personal experience, just like an intention. It’s a practice that helps people look inward and find more focus, peace, and acceptance. Intentions help you get the most out of your yoga experience. Most people seek the tranquility of yoga to break away from the modern world. Intentions help carry that tranquility back into the real world. The intention doesn’t have to be complex or difficult. It can be very simple, but the goal is to let it inspire you and motivate you to achieve your goals. 

How To Set An Intention

Before the yoga practice begins, you’ll find yourself on the mat, typically sitting down in a cross-legged position. This is the time to center the self and release stress from the body. At the same time, yoga should be about self-empowerment, strength, and acceptance. There are endless options to focus on during your yoga session, so find the best intention that serves you in the moment. 

Once you decide on an intention, carry it with you through the poses, being mindful of it during breath work. The best way to do this is to silently repeat it to yourself throughout the class. If you need to direct your full focus to a series of poses, remind yourself the intention when you finish. Downward dog, Chaturanga, Cobra, and Savasana poses are great opportunities to remind yourself of your intention. As a friendly reminder, your teacher may remind you to revise your intention during the class. 

It may seem like a silly idea, but it’s incredibly powerful to set intentions. They can help focus the mind, promote relaxation, or calm the body. Intentions can empower your yoga class and help you feel more confident as you step off the mat. Next time you participate in a yoga class, give it a try and see how setting an intention benefits you. 

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Engaging in regular physical activity benefits both your mental and physical health. It’s been known to boost overall mood, reduce stress, improve cardiovascular health, and strengthen bones and muscles. New research also points to the fact that brisk walking every day can slow the risk of cognitive decline. It promotes positive changes in white matter in older adults. 

As the body ages, it starts to lose muscle mass and bone density. The brain loses about 5% of its volume every decade. The good news is that research indicates that physical activity can slow this decline of brain volume. For the average person, the ability to hold on to simple pieces of information like a street name declines during their thirties. New research suggests that the simple cardiovascular activity of walking may be able to turn back the clocks on your brain. Studies show that walking every day may help reduce the risk of Alzheimer’s disease and dementia. For example, walking for 30-60 minutes every day may:

• Improve memory, judgment, reasoning, and thinking skills
• Increase the size of the hippocampus, the part of the brain that involves memory formation
• Keep learning skills and thinking sharp
• Delay the onset of Alzheimer’s for people who are at a higher risk

Does Exercise Prevent Memory Loss?

Research suggests that physical activity slows cognitive decline, but it may not prevent dementia or Alzheimer’s. A new study, which was published on June 24, 2021, found that exercise promotes neural plasticity (positive changes in the brain). The researchers focused on white matter in the brain, which exists in the brain’s deeper tissues. It contains nerve fibers that are extensions of neurons. Both white matter and gray matter are necessary for optimal brain function.

To easily understand how white matter and gray matter work, think of them in electrical terms. Gray matter is like a light bulb, while white matter is the connective wiring that leads to the switch to turn on the light. The amount of white matter naturally declines with age, regardless of dementia or Alzheimer’s diagnosis. Can exercise slow this decline or even reverse it? It may not prevent it, but the research suggests positive changes in existing white matter. 

Walking Boosts Memory

The latest study from June 2021 included 247 participants who were all over age 60. About 68% of the group was female and nearly all participants were inactive, but otherwise healthy. No participant had a history of neurological issues. At the beginning of the study, an MRI machine measured each person’s function of existing white matter. The participants were then placed into different groups. Each group met three times per week for a total of six months.

The first group walked for 40 minutes every time they met. The second group participated in supervised stretching and balance training, while the third group practiced choreographed dancing, learning new dances throughout the course of the study. At the end of the six-month study, brain imaging revealed an interesting result. 

The group that walked for 40 minutes every time they met improved cardiovascular function. All groups seemed to reveal positive changes in white matter, but the walking group had more noticeable changes. In fact, certain parts of the brain appeared larger on the scans, and signs of brain damage (like tissue legions) were much smaller. These regions of the brain that appeared larger are often associated with dementia or memory decline. Researchers don’t know why the dancing group did not experience the same benefits as the walking group. Aerobic exercise may be the primary factor that benefits white matter. More trials are necessary to determine if any other factors reduce the risk factor of dementia or Alzheimer’s disease. 

Conclusion

At the end of the day, exercise works to encourage healthier blood flow throughout the body, including the brain. Regular exercise may help to improve blood pressure, which may reduce the risk of cognitive decline. Statistically, high blood pressure tends to increase the risk of dementia. In addition to exercise, proper sleep habits and a healthy diet positively impact the brain. Exercise alone will not save the brain from cognitive decline, but sleep, diet, and exercise may be the trifecta that staves it off for a lot longer. 

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It’s no secret that we live in the age of distraction. With endless information at our fingertips, both on computers and cellphones, completing a 30-minute task can seem like an impossible feat. People can’t even make it through a one-minute video! In theory, a person should be able to accomplish a lot within an eight-hour workday, but this proves difficult if you don’t have solid work habits. 

According to psychologists, it’s unlikely that people focus or give undivided attention to any one task for more than three to five minutes at a time. Emails, text alerts, social media notifications, calls, conversation, and more are primary distractions. The crazy thing is that you can leave all of those things by the wayside, but you’re drawn to those distractions. Each person is very capable of avoiding work by paying attention to the aforementioned distractions. 

How Do You Fight The Distractions?

The ability to focus is one of the hardest things to master in this life, and it’s one of the primary keys to success. The fact of the matter is that the brain can’t deal with perpetual distractions that try to disrupt your focus. However, you are able to train your brain and avoid the temptation of common distractions. You have to power to find more focus at work to function better and not be dependent on distractions. Below, you’ll find out what these tips are and how they can help improve your focus at work.

Put Your Phone Face Down

Studies have shown that each notification you see on your phone results in a small release of dopamine in the brain. The alert makes you feel excited, connected, and happy. It’s not feasible for someone to go from checking their phone all day to not checking it at all. For this reason, start small by facing your phone down and turning off the ringer. If you don’t see the notification, you won’t want to check it constantly. Additionally, set a timer on your phone for once every hour. Dedicate no more than five minutes to checking texts or emails, and then set the phone face down again.

Work In Blocks

Experts say that our attention span and ability to focus wanes as we continue to work throughout the day. By the end of the workday, it’s more common to get sucked into the vortex of distractions. It’s beneficial to set timers to take small breaks toward the end of the day. Reset your focus every hour by stretching, walking around the office, or listening to a song. 

Embrace Mushrooms

We’re not talking about magic mushrooms, although the medicinal properties of brain-boosting mushrooms seem magical. Thanks to numerous teas, capsules, and powders, it’s easy to make a focusing cup of mushroom tea that helps enhance attention and productivity. Some great mushrooms that improve focus and cognition include cordyceps, maitake, lion’s mane, and reishi. You won’t get the jitters of caffeine when you take these mushrooms, either!

The Pomodoro Technique

Spoiler alert: this helpful tip does not involve eating the classic Italian tomato sauce that you mix with pasta. The Pomodoro technique is a proven work schedule that involves working for 25 undisturbed minutes, and then breaking for five minutes. The “pomodoro” is the 25-minute focused time of work. Studies have shown that people who work in shorter bursts with frequent breaks are more productive than those who try to engage in a more traditional work schedule.

Plan Out Each Hour

Many people thrive off visual goals, so writing critical tasks down for each hour helps the brain stay motivated. If you need to accomplish a task within the next hour, write it down and you’ll be more determined to complete it. Write down tasks every hour and you’ll find that you can manage your work much more efficiently. Crossing them off your list also fills you with great satisfaction.

Schedule Distraction Time

Everyone needs distractions, no matter who they are. Some people need to check social media and others need to get lost in a pointless game that helps reduce stress. Make your distractions work for you, not against you, by scheduling distraction time. You can think of this time as a small reward for powering through work for a solid chunk of time. Remember, set a time limit on this distraction time to avoid losing control. 

Practice Things Without Distractions

How do you get better at avoiding distractions? The answer is that you practice not being distracted. Start small by eating lunch without watching something on your phone. Eat your meal and don’t read, check emails, or watch YouTube videos on your phone. Once you finish, reward yourself with some distractions. Don’t doodle on your notepad in meetings or play on your phone. Be in the meeting. These things will help you develop a less-distracted work life. 

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