'Reboot' Your
Brain and Refresh Your Focus in 15 Minutes or Less
Stephanie Vozza
Ever wish you could hit the reset button on your brain
the way you do when you reboot your computer?
Marissa Vicario, a New York-based certified health
and wellness coach,
says it's not only possible; it should be a regular part
of your day.
"As an entrepreneur, it's important to take care of
yourself," she says. "If you aren't at your best,
the people you serve and the people who work for you
can't be at their best either."
Vicario suggests building specific moments into your day
to step away and clear your mind.
Here are five quick things you can do to refresh
your focus:
1. Take a walk
outside.
When you sit still, your body systems are at rest, says Vicario. Moving your body helps wake up
When you sit still, your body systems are at rest, says Vicario. Moving your body helps wake up
your mitochondria, the part of your cells that generate
energy. She says taking a brisk walk
several times per week can make your mitochondria double
in size, which helps the body produce more energy. The combination of fresh air
and exercise also stimulates blood flow
to the brain so you can re-gain clarity and focus.
"If you're stuck on a problem or are having difficulty
thinking creatively, getting up
and walking around can give you a completely different
perspective," says Vicario.
And if you can't get outside for a walk, do a lap or two
around the office
or even stretch at your desk. Just moving your body
helps.
2. Drink a glass
of water.
Most Americans are chronically dehydrated, says Vicario,
Most Americans are chronically dehydrated, says Vicario,
and studies show dehydration can slow down brain
function.
"If you find you're lacking focus, taking a break
for a glass of water
can perk you up just like watering a plant," she
says.
Vicario suggests drinking in ounces half your body weight
each day.
For example, a 120-pound woman should have 60 ounces of
water a day,
or about eight 8-ounce glasses. If the taste bores you, add mint
leaves or slices of lemon,
orange, lime or cucumbers.
3. Breathe in or
diffuse lemon essential oil.
Keep a small bottle of lemon essential oil at your desk, suggests Vicario,
Keep a small bottle of lemon essential oil at your desk, suggests Vicario,
and inhale it from the bottle or add a drop to a cotton
ball. This will naturally refocus your mind.
"Citrus or spicy scents stimulate the nervous system
and reenergize you," says Vicario.
Eucalyptus and rosemary can also have a similar effect.
4. Eat something
healthy.
A healthy snack can stabilize blood sugar, stave off hunger pangs and assist
A healthy snack can stabilize blood sugar, stave off hunger pangs and assist
with healthy brain function. Vicario suggests keeping
trail mix, nuts, seeds and dried fruit
in your desk. Other healthy snacks include a piece of
whole grain toast with avocado,
celery sticks and nut butter. "The snack
should have protein and carbohydrates,
which will help balance your blood sugar," she says.
Foods that are high in
sugar will cause a quick spike and drop in your blood sugar.
This will create a cycle of
feeling energized and then tired,
which is draining over the course of the day.
5. Take a nap.
When you're your own boss, a quick nap is something you can schedule into your day.
When you're your own boss, a quick nap is something you can schedule into your day.
A 20-minute nap provides significant benefits for
improved alertness and performance,
according to the National Sleep Foundation. While
research shows that it can refresh the mind
and boost creativity, you shouldn't let yourself snooze
longer.
"If you sleep longer than 20 minutes, you'll wake up
groggy," says Vicario.
"If you are constantly needing a nap, though, it's
time to get more sleep at night."
https://www.entrepreneur.com/article/229351
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