According to research, the average adult attention span is shrinking. Microsoft published a study two years ago in which they assessed the average adult attention span at 8 seconds, dropping from 20 seconds in the year 2000. To put that in perspective, a goldfish is estimated to have an attention span that lasts 9 seconds (1). Whether you believe all this to be true or not, we all struggle to find and maintain our focus at times. Many blame the digital age for our dwindling ability to focus. If you struggle with poor memory, confusion, inability to concentrate and focus, below are some lifestyle tips and nutritional strategies you can implement to improve your focus. Some of the suggested tips have been scientifically proven to improve cognition, others are based on my personal experience. When you improve your ability to focus, you will be able to accomplish your to-do list quicker and more efficiently, making more time in your day for the things that really matter- like family, friends, and obviously, CrossFIt.
Tip #1: Sleep more
I can already hear you saying, “But I don’t have time for that.” My response to you is make time for it. When your sleep falls below your physiological need for an extended period of time many systems of your body are impacted, like your endocrine, cardiovascular, and immune systems. Growth hormone, which is responsible for cell regeneration and repair, AKA #gains, surges during your first, deepest stage of sleep. Sleep debt leads to poor memory and cognition… Have I convinced you yet that sleep is important? Begin by establishing a bedtime for yourself that will allow you to get 8 hours of sleep per night on most nights. If you don’t think you have time for this, make the time via Tip #2…
Tip #2 : Limit your social media exposure throughout the day, especially 1-2 hours before bedtime.
Seventy-seven perfect of 18-24 years olds surveyed in the same study from Microsoft I referenced above reported that checking their phone was the last thing they did before bed. I would guess that the percentage would be high for other ages groups, as well. I recently began reducing the amount of time I spend on social media. I deleted Instagram and Facebook apps off of my phone, and put electronics away at least 30 minutes before I plan on going to bed. I have noticed a drastic improvement in my ability to concentrate throughout the day once I made these changes. Not only is this saving me the time I would have otherwise spent mindlessly scrolling through posts, it has allowed my brain to focus on what I really need to focus on during the day.
Tip #3: Implement dietary changes that will support your busy mind.
The nutrient quality of your diet plays a huge role in brain function. When I eliminated gluten and refined sugars from my diet I literally felt like a giant cloud was lifted from around my head. This is not to say that everyone needs to eliminate these things in order to function their best. Everybody is different and there are no bad foods. But certain foods impact people differently. If you ever feel groggy or tired during the day start to document what the last couple of things you ate were. If you begin noticing connections between foods and brain fog, eliminate those foods from your diet for an extended period of time and see what happens. Lastly, there are micronutrients which are connected to optimal brain functioning, especially the B vitamins and Omega 3 fatty acids. Deficiency in these micronutrients could negatively influence cognitive performance [1]. Eat a balanced diet filled with ample vegetables, and adequate protein from fish, eggs, and meat to avoid deficiency in these key nutrients. If you avoid animal products or fish, ask your doctor or a nutritionist if you should consider supplementing these nutrients in your diet.
(1) http://time.com/3858309/attention-spans-goldfish/
(2) http://lpi.oregonstate.edu/mic/health-disease/cognitive-function
Written By: Alexa Pancza