Six Ways To Increase Your Attention Span

Many people lack the ability to concentrate on a task without becoming distracted. A wandering mind may become problematic when it happens at the wrong time, or important information is missed. The inability to concentrate can also affect your ability to achieve goals. However, with a little effort, you can improve your attention and focus. Here are six ways you can increase your attention span.

Exercise

Exercise is an effective way to improve your physical health, but it can also have positive effects on attention span. Exercising helps to release chemicals, like dopamine and serotonin, that increase mental acuity. Studies show that the effects of physical activity on the brain provide long and short-term boosts to your cognitive abilities. Even something as simple as a 20-minute jog can affect the regions of the brain responsible for attention.

Limit Distractions

Dealing with too many distractions is known to have an affect on the ability to concentrate. The need to check e-mail frequently, interruptions by co-workers and phone calls cause unnecessary breaks in focus. What may seem like a temporary disruption can shift your focus in a manner that prolongs the conclusion of tasks and hinders the quality of work. When possible, turn off your phone, televisions and try to complete tasks in a quiet space. Making these simple changes will keep you from dividing your interests and allow you to concentrate better on the task at hand.

Stay Hydrated

The importance of hydration cannot be underestimated. Dehydration affects your overall health and impacts your ability to remain attentive. Try to drink the recommended amount of water each day. Black tea is another beverage that boosts attentiveness. Black tea contains theanine, an amino acid that is believed to increase calmness and focus. While the caffeine and theanine in black tea enhance brain activity, it is important to moderate your caffeine intake. Relying too much on caffeine can cause the brain to develop a dependency and require it to stay alert.

Meditation

Meditation to the brain is like strength training to your muscles. Like any other muscle, the brain can have a limited amount of strength, or its strength can weaken over time. Taking time each morning to engage in mindfulness meditation will significantly enhance the brain’s other cognitive functions as well as alertness. Mindfulness meditation is something that you can easily accomplish. It involves sitting in a chair and focusing on your abdomen while breathing in and out. To be effective, you do not have to meditate for hours. A 10 to 20-minute meditation session will provide benefits that will last throughout the day.

Limit Your Multitasking

Multitasking contradicts the idea of focusing. Most people multitask and see the ability to do so as a beneficial trait. Unfortunately, most people do not multitask well. The effect of multitasking also causes the overstimulation of the brain. By working on one project at a time, you are able to concentrate fully on a project until it is completed. If you need to multitask, avoid combining two activities that rely on your cognitive abilities. You should pair tasks that involve a physical and cognitive task.

Get More Sleep

The average amount of sleep a person receives should not be less than seven hours a night. Getting less than seven hours this amount of sleep can have a detrimental affect on your ability to concentrate. By not getting enough sleep, you reduce the time your brain is in the delta phase of sleep. The delta phase is the period before the brain enters REM sleep. During this phase, the brain shuts down and the cognitive abilities strengthen. Prolonged sleep deprivation can make your concentration problems a normal part of your routine. Again, the inability to focus can affect the quality of your daily activities. To improve the amount of time and quality of your sleep, try to relax before going to bed and establish a regular bedtime. Do not oversleep. Getting too much sleep can have a similar effect on your mind and body.

The importance of concentration cannot be overestimated. Problems with concentration can have a significant impact on your everyday activities. Following these tips will help you optimize your attention span and ability to focus. With very little effort, you will experience notable improvements in your memory, ability to handle mental tasks and overall performance.

If you want to boost your brain, and receive a full cognitive enhancement upgrade, you should watch this video on Alpha Levo IQ:

Watch the alpha levo video on youtube.com.

You may also want to read this article on keeping your brain healthy.

A Younger Brain, A Happier You

We’ve all had days when we find ourselves sitting at a traffic light and suddenly we realize we don’t know where we’re going. Or, you’re driving to get somewhere and suddenly you realize that you missed your turn because you blanked out on where you were going. Although these are situations that we’ve all experienced at least once, and for some numerous times, it can be completely normal. On the other hand, it may be a sign to which you should pay attention. There are many things that you can do for yourself to insure young vibrant brain function.

Diet, of course, seems to be a very important factor in keeping a young brain. The old saying “You are what you eat” has been haunting us since we were children, yet it is somewhat true. Most diets today seem to have an abundance of sugars. Fast paced lives have led to poor diets and poor health. It is important to monitor the amount of sugar that you intake on a daily basis. It has been noted in research that a high sugar diet can lead to type 2 diabetes as well as developing Alzheimer’s disease. Even more disturbing is a recent research that states that there is evidence that sugar and other carbohydrates can actually disrupt brain function in the absence of diabetes or dementia. The good news is that there is hope. That hope is found in vegetables, which may play an important role in preventing, and in some cases reversing cognitive decline. Because of the antioxidants found in vegetables, they can actually improve your brain function. So, remember what your mom always told you and eat your vegetables.

In addition to eating better, take care of yourself and get some sleep. So many American’s today are sleep deprived due to hectic schedules, financial stress, or stress from work. It is important to take care of you mental health. Understand your body and make a goal for yourself to get uninterrupted sleep. There are many ways that you can promote good sleep without drugs. First, and foremost, listen to your body. When you start to feel tired take the time to rest. If it is night time, take a relaxing hot bath and then treat yourself to some early zzzz’s. Find meditative ways to sooth your mind and soul so that you can leave behind the day and enter in to relaxing sleep. Another way to insure rest is to turn off electronics at least an hour before bedtime. It seems that electronics tend to drain your energy late in the evening, not to mention that if you go to bed with that last email on your mind you are likely not to sleep well.

Physical exercise has long been noted as a factor that allows our bodies to relax, but research also shows that our mind is also helped when we use our muscles. Exercise promotes nerve cell development, which increases the brain cell connections. In animals regular exercise has been found to increase the oxygen rich blood vessels numbers in the brain, which are responsible for thought. Also, in these studies the more efficient brain shows better performance in aging animals. Exercise also links back to the first factor, diet. Exercise combined with a good diet promotes lower blood pressure, less stress, less risk of diabetes, and overall healthier brain and heart.

Mental Stimulation plays a big role in keeping a young mind. It’s time to create a mental “gym”. Studies show, in mice and humans, that mental stimulation and brain activity encourage connections between brain cells and may even promote the growth of new cells. So, get out your puzzle books, crafts, art supplies and get started stimulating your brain. All of these activities encourage thought and creativeness. Think of things that you enjoy or enjoyed when you were younger and less stressed. Pull them all out and decide on activities that will generate thought, problem solving and creativity.

There are many aspects to promoting a young brain. Mix it up and try new things and learn to relax and enjoy your life with a younger brain.

Read more about Tips for a Happy, Healthy Brain.

Happy Cinco de Mayo

I was headed out the door to go to the gym this a.m. in the pouring rain. Not complaining too much because I’m so happy spring is here. However, I wasn’t even paying attention & stepped into a huge puddle. My foot was soaking wet! I went inside to change my shoes, socks & orthotics & lost my mojo to go to the gym. EEEKKK! So, now, here I am with a note for you about Cinco de Mayo!

Happy Cinco de Mayo

If you recall a while ago I posted about Premier Protein shakes. They sent me some information about keeping it “low cal” todaywith a great drink recipe.

With Cinco de Mayo parties coming up, it is easy to get side tracked from your diet with all the greasy food and cocktails. Premier Protein has created a delicious and healthy new Cinco de Mayo inspired shake recipe that will keep your diet on track, while giving you the good energy you need to stay fueled throughout the day.

While cocktails are high in calories and sugar, Premier Protein’s shakes are packed with 30g of protein for only 160 calories and 1g of sugar. Check out Premier Protein’s Cinco de Mayo Protein Shake for a quick and refreshing way to keep you energized all day long.

Premier Protein’s Cinco de Mayo Protein Shake

• 1 Premier Protein 11oz. Vanilla Shake

• 1 cup of guava juice

• 1 cup of frozen mangos, cubed

• 1 frozen banana

Blend until smooth and enjoy!

Running Makes Me So Happy

Well, as you know, I’m in Arizona. Having a lovely visit with my aunt & I need to share that I had the BEST run ever! I absolutely love running here. Seriously, there are mountains, there is NO humidity & it’s absolutely spectacular! I haven’t been running long, as it takes me a while to build back up from my 3-4-5 mile runs on the treadmilll & I like to take it nice & easy transitioning to outside so I don’t conjure up an injury. Well, I’m feelin’ it again & can’t wait to continue to get my long runs going soon! This has been a great jump start for me!

I just have to share!

Screen Shot 2015 04 25 at 10.05.36 AM 300×254 Running makes me SO happy! Screen Shot 2015 04 25 at 10.05.08 AM 300×215 Running makes me SO happy!

I assure you, I will not share all of my summer runs with you, but this is a great start! OOH, on with my day.

I also wanted to share some amazing pics I took on my run.

IMG 8125 300×300 Running makes me SO happy! IMG 8129 300×300 Running makes me SO happy! IMG 8128 300×300 Running makes me SO happy! IMG 81261 300×300 Running makes me SO happy! IMG 8124 300×300 Running makes me SO happy!

Those are just a couple. Who wouldn’t want to run here?

Yesterday, we went kayaking in the Salt River. Have you ever heard of it pouring here? OY, it was such an adventure. We were on a 4 hour guided kayak ride & for about 3 of the hours, it was pouring & freezing. It would have been really spectacular if we weren’t cold, the rain may even have felt good to all of us. One of the women hit rock & capsized, so she was really cold. It was a definite adventure. We all were so happy to get back into our tour van with the heat blasting! I can just say it was an adventure! I’d definitely like to experience that again in the HOT Arizona temps.

Well, gotta go.

What make you happy like running makes me?

Checking In From Arizona

Hi All,

I wanted to post a brief hello from Arizona where it’s spectacular. I’m here visiting my aunt. I’m here with my aunt & cousin & having a girls visit. It’s very different to without my kids. It’s lots of girl time & not worrying about those little guys. I had the greatest run yesterday. OMG- I ran a spectacular 5 miles among the beautiful mountains in 72 temp. with very minimal sun & no humidity. Can I tell you that I could have run forever, but needed to get home to begin our day. *Of course something is wrong with my pics, they’re not uploading, so I’ll have to share those later.

As you know, I’ve been on The 30 Clean for a couple weeks now & while away, I must say that it’s more challenging, but it’s still doable. I packed my own food for the airport. I’ve ordered very carefully while out & have brought some “clean” foods with me to make sure that I’ve got something & am not tempted to stray. While, I haven’t been perfect, I’ve still kept it mostly clean. You can too.

Today is a morning of kayaking. Hoping I’m able to upload my pics to be able to share with you ,as I’m sure the scenery is going to be spectacular. We’re going for a 4 hour kayak adventure on the Salt River. Wanted to do stand up paddle boarding, but they didn’t have an instructor available. That would have been amazing!

Hope youre day is fantastic as well. I’ll re-post again with more…..

The very inspiring blogger award!

I have to tell you how touched I am to be nominated for The Very Inspiring Blogger Award by Annmarie @ The Fit Foodie Mama & Erica @ Erica Finds. It is so touching, as I myself am inspired by these 2 ladies! Thank you, it truly means so much to me!

 

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Here are the guidelines:

Thank and link to the person who nominated you.
List the rules and display the award.
Share seven facts about yourself.
Nominate 15 other blogs you enjoy, then comment on their posts to let them know that you have nominated them.

Here we go….
Seven random facts about me:

1. I’m 46 years old & started wearing bifocals & reading glasses with my contacts this year! I have terrible eyes ( started wearing glasses when I was 8yrs old) & I sleep with a watch so I know what time it is when I wake, as I can’t get out of bed without glasses.

2. I was never ever exercised regularly until I was 30. When we had to run the mile in school, I would walk, as I couldn’t run an entire mile. I used to roller blade a lot, but that was my only exercise that I ever found to be fun. I certainly could never do aerobics (classes) when it was popular because I’m so uncoordinated!

3. I have lived in 3 different states: Illinois, Indiana, North Carolina.

4. When I lived in North Carolina I had a second job (the first was a teacher) as a gate agent at the airport. Loved working at the airport so I could get flight benefits & go places for the day for dinner or overnight to a new city. Had a blast!

5. I like to talk about drinking a lot, but rarely follow through. If I have a bad day, I often say, “I need a drink”. However, I typically don’t. Not sure why I say it. Maybe just saying it is cathartic, weird?!?

6. I love the sound of the beach, I love the looks of the beach, I love the feeling of relaxation from being at the beach, but I despise sand! I can’t stand the mess, as it always stays with you & so hard to get out of your house.

7. If I could choose anywhere to live, I’d live in a warm climate on a farm somewhere with loads of animals & a huge organic garden (with my family of course).

Now onto my nominations:

These are blogs that I follow and are always filled with encouragement, motivation, helpful fitness tips and fun recipes! Hop on over and check them out!

1. My Whole Food Life

2. Day with KT

3. Road Runner Girl

4. Cotter Crunch

5. Nutrition Nut on the Run

6. Fit Running Mama

7. Nutrition Nut on the Run

8. Stuft Mama

9. Runaway Bridal Planner

10. The Smart Kitchen

11. Road Runner Girl

12. Middle Age Healthy Conservative Juice

13. Miss Zippy

14. 3 Cheap Runners

15. The Blender Girl

As for my nominated blogger friends, play along for fun but no worries if you don’t have the time! icon smile The very inspiring blogger award!

Thanks so much for the inspiration!!!!

Handfull

I wanted to share some exciting news with you about Handful. If you’re not yet aware of this amazing company, I”m so glad to be the one to share this with you.

Handful makes the softest, most comfortable bras for women by women & have just moved their company to the U.S. I love that they get what it’s all about to wear a bra. They sent me one to test out back in January & I have to tell you that it’s definitely the most comfortable ,softest bra I own. Here’s some more information about the company!

Our bras make you happy. Happy because they fit just right and feel great whatever you’re doing, leaving you with two less things to worry about.

We’re not about engineering a bra that will shave five seconds off your PR, just like our main goal isn’t creating a lacy number for gettin’ lucky (although if you manage to do either or both in our bras, good for you, sister!). We make bras that make you happy. Happy because they fit just right and feel great no matter what you’re doing. Happy because the woman who designed them thought of all the details, leaving you with one – make that two – less things to worry about. And happy because, by buying a Handful, you bought a lifetime membership to our sisterhood of sass.

Welcome to the Girl’s Club. This brand is about more than bras, more than girls, more than the “girls” inside the bra. This brand is about Us, the bigger, plural, life-is-better-together Us. Handful recognizes that as unique and wonderful as we all are as individuals, where would we be without support, encouragement and love. As we build our brand, we build our pack. Consider yourself hugged.

Handful was started by fitness enthusiast, Jennifer Ferguson, in Portland, Oregon. Positive energy has fueled her 22 -year career as a group exercise instructor, teaching cycling, strength, dance, step, aqua, kick-boxing, rock climbing, yoga, and running. Jennifer has also competed in numerous endurance events such as the Boston Marathon.

After years spent searching in vain for a good sports bra, Jennifer decided to channel her frustration creatively. She designed and manufactured what she (and a lot of other female athletes) had been waiting for…that one sports bra that does it all! It has become much more than a sports bra for its admirers. The Handful is an everyday bra that takes you from workout to weekend, looking great by itself or fantastic as a layering piece underneath.

We are proud to be an approved mastectomy bra, supporting breast cancer survivors during treatment and their return to good health and fitness. (Personally, I may love this the most about the company!)

Here’s more information about their campaign that’s going on right now:
http://www.crowdsupply.com/handful/made-in-the-usa-handful-bra