It can be unsettling to realise you’re not as mentally sharp as in your younger days. But there are some things you can do daily to stay focused and mentally engaged. The trick is to incorporate them into your daily life, making them as regular as possible.
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A common occurrence as we age is brain fog and a perceived decline of cognitive speed. You may be tempted to reach for supplements but the truth is you don’t need a shelf full of them or even a complicated routine to support brain health. Stick with simple, useful habits that you can work into your existing day without it feeling like another chore.
Start your day with movement
Physical activity is just as good for the brain as it is for the body. Any sort of moderate moderate exercise like walking, cycling, or stretching can get your blood flowing, and supports memory, concentration and mood. And you don’t need an overly intense workout – start with a 20-minute brisk walk.
Give your brain something new to learn
Some of us avoid unfamiliar things, but the brain likes novelty. Learning a language, trying a new recipe, or simply reading about and (processing) an unfamiliar topic gives you an opportunity to mentally challenge yourself. And that feeling of struggle? Push through it.
Make time to proper breaks
How mentally draining it is to constantly switch between emails, messages and social media. Make it a point to note when your concentration is fading and then taking short breaks throughout the day. Spend a couple of minutes away from your screen, make a cup of tea or step outside. It makes the world of difference.
Eat for sustained energy
What you eat matters – it influences how you feel throughout the day. Build meals around nutrient-rich foods like vegetables, whole grains, oily fish, legumes, nuts, seeds, and fruits. Also make sure you drink enough water: tiredness and difficulty concentrating can be linked to dehydration.
Protect your sleep
Sleep is not just needed for your body to rest. It gives your brain the chance to consolidate memories and rest properly. So it makes sense that poor sleep affects attention and mood. Aim to get regular and quality sleep, and makes sure you have a proper wind-down period before bed so your mind can switch off.
Stay socially connected
Meaningful connections and conversations give your mind plenty to process. Don’t allow these things to be random – make time for friends, family or community activities. It can be a coffee date, a walking group or simply a phone call.
Now, the goal is not to try and optimise every single minute. Think of it instead of building practices and everyday ways to keep your brain engaged and supported. Incorporate them into your lifestyle so it doesn’t feel like extra things to do.
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Featured image: Unsplash
