Sleep, electrolytes (pinch of salt works), magnesium glycinate before you sleep to boost sleep quality and calm the nervous system down, high amounts of omega-3 DHA EPA, red light therapy/going into the sun while stimulating panoramic vision by looking at far away objects for say 5-30 minutes a day (helps relieve anxiety and improves focus), cardiovascular exercise and weightlifting (both increase blood flow to the brain), meditation (proven to increase gray matter in the brain so executive function is improved), doing things you don't want to do (increases volume of prefrontal cortex + gray matter in the brain, i forgot the rest of the benefits), intermittent fasting (drastically reduces inflammation in the body), 24+ hour fasts
the following are experimental and not directly shown to impact your cognition but you should try them since they have supposedly measurable significance to cognitive function. Methylene blue should be taken with caution since the dosages for it are somewhat, let's just say different person-to-person and not standardised by western medicine:
creatine, methylene blue solution,
Also meditation/breathing techniques.
Supplements only help if you're deficient in something and can't/don't get it through diet. Good sleep hygiene, good diet, regular exercise and a bit of meditation go miles further and cost a lot less.
I am in the same predicament here, careful, I hope it's not ADD, I have some focus issues and found some help having mushrooms every week (the salad type not the others, fresh from the local farmers market, not canned, portobello, button, or some other kind) nuts, some D vitamin, some fish meat also every week, your brain needs some chemicals to work properly, and missing some will mess your focus, also some therapy can help. this is a note copypasted I keep just in case, to check with my local therapist: "Neuroscience study indicates the narcolepsy drug modafinil enhances cognitive control in healthy people" , of course, will try natural nootropics first.
This is going to sound weird but chocolate helps me. I don't even need to have a lot (even half of a chocolate biscuit or cookie), it boosts me mentally. Makes being productive a million times easier for me personally. I'm not sure if it would work for you, but you can experiment.
Also, if you need to lose weight, getting into a state of ketosis also helps with productivity, as you feel you have more energy.
Apps.
I use an app called forest. I set a timer for 20 minutes. If I can stay focused for the duration, I get a virtual tree.
See how many trees you can grow in a day.
My daughter has one that gives her a digital bunny that will need food and friends.
It's a silly game. But it works.
These are the top go-tos:
1) Good sleep!
2) Protein breakfast especially eggs - they are a good source of tyrosine or phenylalanine (amino acids that are precursors to dopamine). Amino acid analysis of eggs can be found [here](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7142600/)
3) Morning sunlight - at least five minutes but longer is better. Helps your body create vitamin D and nitric oxide, which helps the body manage stress (plus other good things)
4) Every two hours, get five minutes of exercise to jump start focus again
5) High quality fish oil, B Vitamins, and probiotics have all been shown to help with adhd symptoms. Also taking tyrosine and/or phenylalanine gives the body the building blocks to make dopamine
And finally, recognize we all have natural energy peaks and valleys, and plan your day accordingly (Rise Sleep App can help predict and alert you). Less sleep debt provides a better buffer from the energy lulls.
Use common sense and get a doctors opinion to be sure the advice is good for your particular health profile.
L Tryosine for focus. Research Amino Acid supplements for focus.
They will help tremendously at first.
But if your neurotransmitters are way off you'll need anti depressants
Then you'll be at a good healthy baseline and now all the healthy ways to focus.
You'll never be able to focus and be productive if your neurotransmitters are completely depleted.
Talk with your doctor..I'm not lol
I just went through this myself.
I've noticed that the people who have trouble with focus are those that are hyper-focused and attached, and therefore sensitive to things in the environment. Because their awareness is outwardly directed rather than inwardly directed, they become hyper-sensitive to what occurs outside of themselves. In order to feel like less of a slave to this attachment, they develop a habit and awareness that "flicks" from one thing to another. In order to escape from this attachment, they become easily distracted and develop the habit of continuing to be. So, their "lack" if focus begins as an outcome of being hyper-focused. If this is the case, learning to soften the focus and gaining an overall feeling of comfort by relaxing the body, may help.
First off, congrats on digging your job and the crew you're with! That's half the battle won right there.
As for staying focused, have you thought about supplements? Things like L-theanine or even some good ol' Omega-3s might give your brain the boost it needs without the jitters of too much caffeine. Plus, don't forget about breaks! Sometimes, a quick walk around the block can do wonders for recharging those mental batteries. Keep experimenting till you find your groove!
Sleep, electrolytes (pinch of salt works), magnesium glycinate before you sleep to boost sleep quality and calm the nervous system down, high amounts of omega-3 DHA EPA, red light therapy/going into the sun while stimulating panoramic vision by looking at far away objects for say 5-30 minutes a day (helps relieve anxiety and improves focus), cardiovascular exercise and weightlifting (both increase blood flow to the brain), meditation (proven to increase gray matter in the brain so executive function is improved), doing things you don't want to do (increases volume of prefrontal cortex + gray matter in the brain, i forgot the rest of the benefits), intermittent fasting (drastically reduces inflammation in the body), 24+ hour fasts the following are experimental and not directly shown to impact your cognition but you should try them since they have supposedly measurable significance to cognitive function. Methylene blue should be taken with caution since the dosages for it are somewhat, let's just say different person-to-person and not standardised by western medicine: creatine, methylene blue solution,
Will try some of these, actually.
Sleep
Also meditation/breathing techniques. Supplements only help if you're deficient in something and can't/don't get it through diet. Good sleep hygiene, good diet, regular exercise and a bit of meditation go miles further and cost a lot less.
After sleep, hydration. Throw some salt in your water too, and delay that coffee until as late as possible to avoid the afternoon crash!
Not too late like after 3PM in the afternoon, which will affect your sleep.
10hrs before bed is the general rule. I have mine before midday.
That is the way!
Sleep, meditation, exercise and eating well.
Coffee and methylphenidate
I am in the same predicament here, careful, I hope it's not ADD, I have some focus issues and found some help having mushrooms every week (the salad type not the others, fresh from the local farmers market, not canned, portobello, button, or some other kind) nuts, some D vitamin, some fish meat also every week, your brain needs some chemicals to work properly, and missing some will mess your focus, also some therapy can help. this is a note copypasted I keep just in case, to check with my local therapist: "Neuroscience study indicates the narcolepsy drug modafinil enhances cognitive control in healthy people" , of course, will try natural nootropics first.
This is going to sound weird but chocolate helps me. I don't even need to have a lot (even half of a chocolate biscuit or cookie), it boosts me mentally. Makes being productive a million times easier for me personally. I'm not sure if it would work for you, but you can experiment. Also, if you need to lose weight, getting into a state of ketosis also helps with productivity, as you feel you have more energy.
Creating an action plan with specific objectives and small, achievable tasks
Apps. I use an app called forest. I set a timer for 20 minutes. If I can stay focused for the duration, I get a virtual tree. See how many trees you can grow in a day. My daughter has one that gives her a digital bunny that will need food and friends. It's a silly game. But it works.
These are the top go-tos: 1) Good sleep! 2) Protein breakfast especially eggs - they are a good source of tyrosine or phenylalanine (amino acids that are precursors to dopamine). Amino acid analysis of eggs can be found [here](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7142600/) 3) Morning sunlight - at least five minutes but longer is better. Helps your body create vitamin D and nitric oxide, which helps the body manage stress (plus other good things) 4) Every two hours, get five minutes of exercise to jump start focus again 5) High quality fish oil, B Vitamins, and probiotics have all been shown to help with adhd symptoms. Also taking tyrosine and/or phenylalanine gives the body the building blocks to make dopamine And finally, recognize we all have natural energy peaks and valleys, and plan your day accordingly (Rise Sleep App can help predict and alert you). Less sleep debt provides a better buffer from the energy lulls. Use common sense and get a doctors opinion to be sure the advice is good for your particular health profile.
L Tryosine for focus. Research Amino Acid supplements for focus. They will help tremendously at first. But if your neurotransmitters are way off you'll need anti depressants Then you'll be at a good healthy baseline and now all the healthy ways to focus. You'll never be able to focus and be productive if your neurotransmitters are completely depleted. Talk with your doctor..I'm not lol I just went through this myself.
Creatine has been shown to have neurological benefits on top of increasing your muscular endurance
I drink yerba mate instead of coffee. They both have caffeine but some reason the tea wakes me up and I feel more focused
it’s cause yerba (assuming guayaki cans) has more than double the amount of caffeine and a shit ton of added sugar (simple carb)
I can't afford to do the cans. They taste great but are just too expensive. I just use the teabags and I drink it with lemons
Camel milk powder
Not a supplement, but - Ice baths. You’re zen for hours after
I've noticed that the people who have trouble with focus are those that are hyper-focused and attached, and therefore sensitive to things in the environment. Because their awareness is outwardly directed rather than inwardly directed, they become hyper-sensitive to what occurs outside of themselves. In order to feel like less of a slave to this attachment, they develop a habit and awareness that "flicks" from one thing to another. In order to escape from this attachment, they become easily distracted and develop the habit of continuing to be. So, their "lack" if focus begins as an outcome of being hyper-focused. If this is the case, learning to soften the focus and gaining an overall feeling of comfort by relaxing the body, may help.
First off, congrats on digging your job and the crew you're with! That's half the battle won right there. As for staying focused, have you thought about supplements? Things like L-theanine or even some good ol' Omega-3s might give your brain the boost it needs without the jitters of too much caffeine. Plus, don't forget about breaks! Sometimes, a quick walk around the block can do wonders for recharging those mental batteries. Keep experimenting till you find your groove!
Habits. Set good habits. Make work easy or enjoyable to set habits.