Mental sharpness is essential to get the most of each day
You are better off working at full speed for a short period of time rather than sluggishly progressing through a sixteen hour day.
Here’s a routine with key habits to improve your mental sharpness.
DESCRIPTION - Breathing exercises such as box breathing can make you focused alert and best equipped to deal with your daily tasks. Spend time doing breathing exercises everyday to keep you mind as sharp as possible.
ACTION - Spend time doing breathing exercises everyday.
4X / WEEK
Best Time of Day: Morning
DESCRIPTION - Vitamin B12 and its coenzyme methylcobalamin are known to speed up learning, increase sleep quality, and regenerate damaged nerves and axons. Take this supplement to perform best mentally.
ACTION - Take this vitamin as a supplement and eat fish, oysters and tuna.
3X / WEEK
Best Time of Day: Morning
DESCRIPTION - Don’t hit the snooze button on your alarm. Doing so messes with your cortisol awakening response and your circadian rhythm. This ruins your mental alertness for the day. When your alarm goes off, it’s time to get up and get ready for the day.
ACTION - When the alarm sounds, get out of bed immediately and enjoy the rush.
5X / WEEK
Best Time of Day: Morning
DESCRIPTION - Eating the right amount of fat is important. Too much fat will mess up your circadian rhythm and too little will reduce your fasting glucose levels. This decreases your cognitive abilities for the day. Mono and polyunsaturated fats, such as omega-3 fatty acids from fish, reduce the risk of chronic diseases. The WHO recommends eating 250-500 mg of omega-3 fatty acids every day.
ACTION - Eat 3 to 5 servings of fruits and vegetables and avoid excessive sugar and unhealthy fats.
5X / WEEK
Best Time of Day: Morning
DESCRIPTION - Moderate exercise improves your mood. When your mood is improved your creative thinking abilities also improve. Just the simple fact of being outside improves your creativity and cognition. Try to go for a walk every day to keep your mind at it’s best.
ACTION - Go for a 30-60 minute walk three or four times per week.
5X / WEEK
Best Time of Day: Morning
DESCRIPTION - Sunlight is responsible for an increase of serotonin, a calming, mood-boosting neurotransmitter. It also keeps you mentally awake and reduces your chances of depression. Go outside or use a sun lamp for 15 minutes per day to be as sharp as possible.
ACTION - Get at least 15 minutes of sunlight per day before 10am.
6X / WEEK
Best Time of Day: Morning
DESCRIPTION - The cleanliness and decoration of your workspace are crucial to your productivity. Clearing junk away and adding a few decorations leads to increased attention to detail, information processing and management, and organization. Clean your workspace and choose inspiring decorations to keep you mentally focused and in a good mood while working.
ACTION - Clean and decorate your workspace to improve your focus and mood.
3X / WEEK
Best Time of Day: Evening
DESCRIPTION - You’re not as sharp, alert, or focused when you do not get enough good sleep. Keep your bedroom cool and clear from distractions, to improve your sleep quality. Ensure you are getting 6-8 hours of sleep be at fully alert for the upcoming day.
ACTION - Make sure you get 6 to 8 hours of sleep a day.
7X / WEEK
Best Time of Day: Evening
DESCRIPTION - For some people, listening to music increases their productivity. Many tasks have characteristics which lead to decreased attention span and music fixes this issue. Listen to jazz or classical music to improve your productivity. Listening to the same song on repeat can actually greatly improve your focus.
ACTION - Choose your favorite jazz or classical music and listen to it to focus.
5X / WEEK
Best Time of Day: Any
DESCRIPTION - Drinking enough water keeps your body in tune and decreases your risk of heart disease. It also improves your ability to think clearly and act quickly. Drink 2-3 liters of water each day to keep your mind focused.
ACTION - Drink at least 2 a 3 liters of water per day.
7X / WEEK
Best Time of Day: Any
"Mental Sharpness Routine"
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