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How to improve concentration and enhance brain power, according to science



  • If you feel burned at the end of the day or have trouble focusing, use these hacks to increase your mental energy and productivity.
  • Your brain mitochondria produce ATP, the energy that powers brain activity. If you train your mitochondria to be stronger, your brain will produce more energy and you will be able to concentrate and be more productive than you thought possible.
  • You can deepen your mental energy reserves (ie brain power) by hacking planning, decision-making, sleep, food, workouts, supplements and more. Continue reading for a complete guide.

Do you have a few days when you're focused and productive for hours and days when you wake up in the fog of your brain and you feel exhausted by 15?

Your ability to concentrate is reduced to mental energy: how much you have, where you get it and how you use it.

Mental energy may seem abstract, but it is rooted in biology: the ability of your brain to continue to bind directly to the amount of ATP produced by your mitochondria. ATP is the molecule your cells use for fuel; If you train your brain cells to produce more ATPs and allow them the right raw materials to build it, your brain will literally produce more energy, and you will feel a profound difference in your productivity and mental clarity.

If you want to learn how to focus, follow this definitive guide to hack your brain for maximum mental energy, better focus and increased productivity.

How to improve concentration and mental energy

how to increase mental energy and focusAll your cells work with adenosine triphosphate (ATP), the energy currency of your body. The mitochondria, the energy centers of your cells, constantly make ATP and transmit it through your body to feed everything you do, from walking and talking to physical exercise and thinking.

This last one, thinking, is an important drain of energy. Your brain uses a huge portion of energy, especially considering its size; about 20% of the daily production of ATP feeds the brain, and your brain cells have an incredible number of mitochondria that create energy day after day.[1]

Your brain is an energetic pig, and overuse can quickly download your bank account. If you've ever felt blurry and had little impulse control at the end of the day, you've experienced decision-making fatigue: every time your brain has to make a decision, it burns a little bit of fuel. If you're making hundreds of small decisions a day, you'll end up burning much faster.

Fortunately, you can change your mental energy in different ways:

  • Make your mitochondria stronger in order to produce more energy and improve brain function[2]
  • Give your brain the raw materials to make a lot of ATP
  • Remove toxins that absorb your energy
  • Give your brain less decisions to make your energy last longer

Head Strong is focused on building the most powerful brain mitochondria to make your brain more powerful than you thought possible. Here are some of the best ways to improve your mitochondria and increase your mental energy for better brain function and concentration.

Design your schedule to match your internal clock

how to be more productiveYou probably have a part of the day when you're unusually productive. It is early in the morning for some people; for others it is late at night.

Everyone's body has a different natural rhythm. Plan your day so you can work during the most energetic and rested moments when you are less productive. If you usually feel concentrated between 6 am and 10 am and want to relax during the afternoon, plan to do all your most demanding and challenging first-person work in the morning.

Ready to work at 2 am, but not in the morning? Get your big projects done late at night and sleep inside.

Follow your biology instead of fighting it. You will be much more efficient with your energy.

Minimize decision-making to become more productive

how to focusCreate as many routines as possible to remove decisions from your day. Wake up, prepare your bed, take your coffee, brush your teeth, meditate, check your email, start working: follow the same routine day after day until it becomes automatic. Also prepare clothes and plan meals, snacks, workouts, etc. In advance. Not having to think about your program frees a lot of mental energy to focus on important things.

And if you have big or complicated projects to do, or any important choice to do, always face them first, when you're fresh and you have a lot of mental resources to devote to them. Save smaller tasks such as responding to emails by the end of the day, when you do not have to do any mental lifting.

Improve your sleep for more mental energy and concentration

how to concentrate and be productiveDeep sleep is one of the fundamental ways to strengthen your brain. Your brain replenishes neurotransmitters and clears cell waste during deeper sleep phases, leaving you shiny when you wake up.[3] Deep sleep also slows down brain aging.[4]

The only most effective way to improve your sleep is to darken your room. Light degrades melatonin, one of the hormones that makes you sleepy and triggers cellular repair while you sleep.[5] Get the curtains that block the light and use something to cover all the lights on the router, the computer and so on (the electrical tape is a good option).

Take a look at this guide to sleep hacking for more ways to increase deep sleep. Most of the hacks are free and you can start them tonight.

Eat fats and polyphenols to support your brain

eat fat for better focusingA high fat and low carbohydrate diet keeps your blood sugar level stable and low so you have constant energy throughout the day.[6] Some carbohydrates are OK, but cut out as much sugar as you can; causes brain inflammation that fatigues energy[7] and peaks in blood sugar and then the tank, leaving you sleepy and unable to concentrate.

Make sure you also have many polyphenols. Polyphenols are potent anti-inflammatory compounds found in coffee, tea, chocolate and colorful fruits and vegetables. Polyphenols improve memory and decrease brain inflammation.[8] They also protect your brain from stress.[9]

Find out the complete roadmap of a one page diet for a complete guide to brain building foods you should eat and energy consuming foods you should avoid to improve brain concentration and power.

Exercise to cultivate new mitochondria

exercise improves concentrationTraining is fantastic for the energy production of your brain. Pushing yourself physically also makes you mentally fit: it creates new neural mitochondria and makes your mitochondria more efficient in producing energy.[10] [11][12][13]

Manage stress and practice gratitude

manage stress to be more productiveStress burns a huge amount of energy. It also physically changes parts of your brain that regulate your attention and concentration.http: //psycnet.apa.org/record/2000-08487-011 You will lose the memory function and your planning skills will suffer when you are stressed .[14]

Stress is universal and can weaken your energy if you do not consciously manage it. Two great options for stress management are:

  • Meditation. Meditating reduces psychological stress and relieves anxiety.[15][16] It also actively enhances cognitive function, particularly when it comes to focusing.[17][18][19]
  • Gratitude. Take a couple of minutes each day to recognize a couple of things for which you are grateful. Gratitude increases the coherence between the different brain networks, which helps you to be more decisive,[20] and increase your mental resistance to stress.[21]

Take nootropics to unlock a more powerful brain

nootropics for focusing, energy and concentrationNootropics (also called smart drugs) are compounds that improve cognitive function. You can use nootropics to improve everything from memory to prolonged attention to faster mental turnover.

Cerebral octane oil it is a great introductory nootropic; it quickly converts to ketones that your brain can use as fuel.

Unfair advantage it's another good option. It supports your brain mitochondria and promotes the growth of new ones to improve mental energy.

For a more complete list of nootropics, including benefits, side effects, sources and dosages, see the Bulletproof nootropics guide.

And for a complete look at brain hacks that improve cognitive functions and help you build a stronger brain, take a copy of Head Strong.

Join over 1 million fans

Subscribe to the Bulletproof mailing list and get the latest news and updates!


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