Improving focus and efficiency is the greatest weapon for ambitious people looking to accomplish more. In today’s connected 24/7 world, clocking more hours in the office no longer provides the same unique advantage that it used to.

To become more efficient, you first need to understand your equation for productivity. This equation starts with the human brain and how your brainwave states dictate your output. Because we measure brainwaves, we can actually quantify what happens in the brain when someone is in a focused state.

The Productivity Algorithm = Sleep + Diet + Workouts + Meditation – Stress – Distractions

Here are 6 tips you should follow so that you can experience a more productive and efficient 2016:

1) Improve your sleep

Getting a sufficient amount of sleep on a consistent basis is one of the best ways to improve your focus. Sleep effectively washes out metabolic byproducts from your brain. When you don’t get enough sleep, these byproducts can begin to build up and cause damage over the long term.

Based on quantitative neurotech data, we can also see that insufficient sleep leads to an excess of slower, delta brainwaves when you are awake. When your brain is in this delta state, it will actually try to produce sleep states, significantly hindering your focus and productivity.

Importance of Sleep

Dr.Hill and Dr. Drew on sleep

2) Improve your diet and watch the caffeine

Although it may come as a surprise, maintaining a diet rich in healthy fats is conducive to a healthy brain. Healthy fat sources include dairy, nuts, and fish (you’ll still want to avoid the saturated fats). Omega-3 fatty acids are an extremely important part of your brain’s nutrition, so increasing your consumption would be beneficial to your health. On the other hand, sugar harms the brain in many ways and should be avoided as much as possible.

You should also try to increase the amount of choline in your diet. Choline is an essential nutrient that is vital to your brain health and is a precursor molecule for the neurotransmitter, acetylcholine, which is involved in memory. According to the National Health and Nutrition Examination Survey, only 10% of Americans have an adequate intake of choline. We have included alpha-GPC, a great form of choline, in our truBrain formula.

Active nootropics can also help get your brain in a place to optimize productivity. Piracetam and Oxiracetam (found in our drinks formula) are powerful active nootropics that can help boost focus, verbal fluency, and productivity.

More on alpha-GPC

More on nootropics- Piracetam

More on nootropics- Oxiracetam

Maintaining a brain-healthy diet

Caffeine also has a big impact on your productivity. In the right amounts, caffeine can help suppress slow brain activity and boost higher frequency brainwaves, which is particularly helpful on days when you haven’t gotten much sleep.

A highly productive brain, however, needs to be able to shift in and out of these different states in order for you to achieve peak performance. Too much caffeine can inhibit your brain’s ability to do this, resulting in an excessive suppression of slower brainwaves and impairing your creativity and abstract thinking.

More on caffeine’s effect on the brain

3) Exercise more frequently

Exercise can actually help improve your focus (along with your abs). The physiological arousal associated with exercise can help you become more mentally engaged. Physical workouts will also relax some of your higher frequency brainwaves, relieving you from a reactant mindset and improving your ability to focus your attention on one task.

4) Grow your meditation practice

Think about meditating as a workout for the brain. The more you do it, the more you’ll be able to see the results of improved focus, and reduced stress and distractions. Meditating will program your mind to redirect attention resources away from distractions, while building more strength and resources in focusing. You should notice that you develop a more spacious and stable mind that has become less automatically reactant to external stimuli.

Try meditating for 20 minutes each morning.

How to meditate

More on meditation

5) Improve your stress response

You can add stress to “death and taxes” as things that will be forever present. The key is understanding how you can improve your brain’s response to stress stimuli, and better manage it.

When you become accustomed to high levels of stress, your brain will start to anticipate it and produce higher levels of beta brainwaves during rest periods. The problem is, that this reaction prevents you from entering a restful state, and depletes your brain’s resources, making it harder to focus and gather energy when you need it. In addition to managing stress, be sure to provide your brain with the proper nutrients it needs (see tip #2).

More on stress

6) Minimize distraction

Distractions are a significant detractor to productivity in our productivity algorithm.

We all feel the need to multitask, and sometimes believe that we’re able to be more productive as a result. The reality is that your brain has a finite level of resources to be able to do things, and frequently switching tasks actually depletes those resources, making you less effective at completing each individual task. Ignore cravings and have patience.

More about distractions

In case you forgot, we’re having a special referral program only for the month of January: for every customer you refer, you’ll get $25 in credit on your account.



Link original: http://tumblr.trubrain.com/post/137232639965/dr-hills-6-tips-for-a-more-focused-2016

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