When you feel stressed, stuck or "mind bogged down" it is important to do a little reset. That is, it is necessary to organize the thoughts deposited in the working memory, eliminating those that are no longer needed, so as to have a fresher and more efficient brain. To return to having good performance in terms of concentration, attention, clarity and memory, it is useful to follow these strategies.
. And if you never delete what you no longer need, the memory eventually runs out. The same happens in the brain: by continuing to deposit information upon information in the mind, we arrive at a saturation point. It is therefore necessary to clean and restart the machine. This is a bit like what happens on the work desk: if it is full of snippets of projects, memos and important documents, finding specific information becomes difficult. The best solution is to settle down. Even when unnecessary or worrying thoughts accumulate in the brain, one falls into chaos, unable to find the really important information, hidden among unwanted mental data. In order not to feel foggy and overwhelmed and to strengthen the memory, one can resort to ad hoc strategies.it can have many benefits. For one thing, it can help you stay present and focused on what's happening around you. Being present means being able to pay full attention to the really important things and not risk being distracted by insignificant details. Learning to consciously direct one's attention on one "activity at a time as mindfulness teaches, in fact, allows you to overshadow the less urgent thoughts. This helps to optimize memory and make experiences more pleasant and less hasty. Meditation, in particular, it can help strengthen awareness and relieve stress by teaching you to sit with distracting thoughts, recognize them, and eventually let them go. But there are other simple exercises that are useful as well, such as:
- focus on the sensations. Using the five senses to completely tune in to the experiences of everyday life, no matter how trivial they may seem, such as feeling the warm water of the shower on the body or the hot sun on the skin;
- focus on your breathing. If you start to feel overwhelmed, intentionally slowing down your breathing can help you ground yourself and return to the present. Inhale slowly, hold your breath for a few seconds, then exhale again. Repeat 10 times;
- be curious: opening your mind completely to what you can learn from a given situation can help you stay focused;
- learn to bring your thoughts back to what you want to focus on. It may take some time to acquire this skill, but eventually the mind will get used to staying present.
, concentration and memory, motivate learning and promote neuroplasticity, ie the brain's ability to adapt. Those who listen to music regularly may have already noticed that this practice facilitates attention and productivity at work.
it can regenerate when you feel physically tired. What not everyone knows, however, is that getting enough sleep can also help protect you from mental fatigue and emotional distress. Insufficient or poor sleep can interfere with problem solving and decision making, memory and emotion regulation: Feeling excessively tired can also lead to mental overwhelm, making it more difficult to break away from confused thoughts and focus on what needs to be done.To make things better, try to get 7 to 9 hours of sleep each night or enough hours to feel refreshed.it also helps promote ideas that flow more freely and strengthen memory. Exercising for 20 to 30 minutes can help improve decision making and reaction time just before a "cognitive activity, but walking also offers long-term benefits. For better overall brain health and to reduce stress, try then add a brisk walk or any other exercise to your regular routine.
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