Tips for Boosting Focus During Stressful Times

Neuropsychologists, psychiatrists and other health professionals agree that lockdown has made us more forgetful.¹ This is why many of us have been struggling with “brain fog” since 2020. The disruption of our regular routines during COVID-19 lockdown – combined with the prolonged stress and uncertainty of the time – impacted our ability to concentrate and remember what happened when.

If you’re finding it hard to focus and getting frustrated with your own forgetfulness, you’re not alone! These tips will help you out – some are designed to give you a quick boost, while others can help with memory and focus in the long term.

Tips

1. Read out loud to yourself. You’re more likely to remember information when you read it out loud.² Reading your study notes or work emails out loud can help with your understanding and recall. Not only that, but reading your own writing aloud will make it easier to spot mistakes and typos.
2. Write by hand. Switching from typing to writing will slow things down a bit, but it will help you to organise your thoughts and process the information you’re writing down. Studies have shown that students who take down “longhand” notes perform better than those taking digital notes.³
3. Reset with a cool shower (or cold water). If you’re working or studying from home, take a few minutes halfway through your day to have a short, refreshing shower. This will give you a physical and mental break from your work, and using cool or even cold water can give your whole system a nice “wake up”.

If showering during the day isn’t an option, take a break to splash some cold water on your face and hands, or simply drink a glass of shilled or iced water. Cold temperatures in small amounts can boost your cognitive function by making you more alert.⁴

4. Avoid multitasking. Trying to do too many things at once will typically leave you unable to focus properly on anything. Multitasking can also cause an “information overload” that makes it more difficult (or even impossible) to concentrate. Instead, try to organise each task by order of priority, and tackle them one at a time.
5. Get enough sleep. A good night’s sleep helps to strengthen your memories from during the previous day, and a well-rested brain will also make it easier for you to focus the next day.⁵ Make sure you stick to a regular sleep schedule, and avoid electronic devices before bedtime to improve your quality of sleep.
6. Add more brain-boosting foods to your diet. Certain foods contain nutrients that are especially good for brainpower. Some of the best “brain foods” out there include leafy green vegetables, fatty fish, berries and nuts.⁶ Try to include more brain-friendly foods in your daily diet to help improve your memory and focus.
7. Do your cardio. Regular aerobic exercise has been linked to better memory and learning. Jogging, walking or swimming regularly can have a great positive impact on your brain, and it’s great for your physical health too.

Find out more about how diet, exercise and sleep can affect your memory.

References

1. Shaw J. COVID lockdowns have made us forgetful. A psychologist explains why (and what you can do about it). Science Focus. 2021.
2. University of Waterloo. Study finds reading information aloud to yourself improves memory. 2017. https://uwaterloo.ca/news/.
3. Mueller PA, Oppenheimer DM. The pen is mightier than the keyboard: Advantages of longhand over laptop note taking. Psychological Science OnlineFirst, 2014. doi:10.1177/0956797614524581.
4. Halali E, Meiran N, Shalev I. Keep it cool: Temperature priming effect on cognitive control. 2017. 10.1007/s00426-016-0753-6
5. News in Health. Sleep on it: How snoozing strengthens memories. 2013. https://newsinhealth.nih.gov/
6. Harvard Health Publishing. Foods linked to better brainpower. 2021. https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
7. Harvard Health Publishing. Regular exercise changes the brain to improve memory, thinking skills. 2014. https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110