Follow These Easy Tips To Stay Sharp Throughout The Day

That can be tricky when you're expected to be on task during your entire workday. Happen to notice you're not quite as on the ball as you'd like to be? Incorporating these tips into your daily life can help! 

Another hack: Use lighting to your advantage. Studies have repeatedly found that being exposed to bright light2 during the day—and cool lighting (like blue light), in particular—helps reinforce your body's natural circadian rhythm, allowing you to feel more alert when you should be (i.e., when you're at work). If you're able, try to sit near a window while you work, or have a lamp with a cool-toned or bluish bulb next to you at your desk.

Carbohydrates are "the best fuel for your body," says Keri Gans, RDN, dietitian and author of The Small Change Diet. But, she adds, some break down more slowly in the body. She recommends reaching for the following:

While these foods "provide longer-lasting energy," Gans stresses that it's crucial to pair them with protein and fat to keep your blood sugar (and focus!) in check. 

"Cookies, cakes, and candy provide a big boost [of energy] and then a crash," she points out. Cording agrees. "Limit simple carbohydrates," she says. "They'll make you feel sluggish, and then it's hard to focus."

Not sure where to start? mindbodygreen's focus+ supplement contains ingredients like caffeine (both instant- and sustained-release3), L-theanine, vitamin B12, Panax ginseng, and guarana to help you stay alert and totally in the zone during your day (i.e., sustained energy without the afternoon crash).* 

That could mean working for 30 minutes straight and setting a timer for a five-minute break, or some variation of that. "Use it as an incentive to stay focused," Gallagher says. After you let your mind wander for a bit, it'll be easier to hunker down again.

She recommends having a cup of plain Greek yogurt topped with strawberries for protein and fiber, a serving of almonds with a small apple for fat and fiber, or an energy bar to help tide you over until your next meal. 

On the flip side, lack of physical activity can negatively affect your brain health. One 2018 study5 published in Frontiers had students from elementary, middle, high school, and college walk for 10 minutes before doing a slew of memory-based and problem-solving tasks. As a whole, those who walked beforehand performed better on the tasks than those who didn't. So, if you want to stay alert throughout your workday, refresh your mind by stepping away from your desk and walking around the block.

Hydration needs are different for everyone, but in general, the U.S. National Academies recommends that men and women have approximately 125 and 91 ounces of water6 a day, respectively. That's about 11 to 16 cups, FYI. To help you meet your hydration goals, Cording recommends keeping a reusable water bottle on hand—it'll remind you to drink up. 

Making certain lifestyle choices during your day-to-day life can promote cognitive health and overall well-being—both in and out of work. Try these little tweaks to improve your focus and stay alert.