With fall in full swing, there are likely many changes going on that have the power to absorb your attention and energy—making it a bit more difficult to stay on task, focused, and fully present. Many of you may be returning to school, while others are continuing their routines in the midst of weather changes, and reminders of the holidays coming up just around the corner. The changes that typically take place every fall are oftentimes met with great focus and concentration, but for those of us who suffer from ADHD, depression, anxiety, or stress... this time of year can become a bit more difficult than normal. We want you to know that no matter how difficult it may be for you to stay focused and concentrate on what needs to be done this season, it is possible to overcome any concentration obstacles this fall with 7 tips for helping you to stay focused, present, and able to tackle each challenge that comes your way.
When it comes to staying present and focused, the key is learning to live in the here and now. This is a strategy everyone from Buddhists practicing mindfulness to spiritual guides like Eckhart Tolle and acclaimed psychologists like Irvin Yalom have been discussing over the years. When we're able to train our brains to shut off the noise of yesterdays, and the stresses of tomorrows, we're able to truly be, and live in the moment. This is where we're able to unlock our inner magic and truly focus on what we are doing. We're also able to fully live our truths, fulfill our life purposes, and shut out anything else that might deter or derail us from our present goals and tasks at hand. There is so much beauty in learning to live in the present moment, and this is the ultimate goal of the following 7 tips for helping you stay focused and present this fall.
1. Meditate
Meditation originated with the ancient Buddhists and is a wonderful tool for practicing mindfulness and staying present. You don't have to be a Buddhist to meditate, you just need to find a comfortable, quiet place where you'll be free from interruptions and distractions. You may find peace in lighting a candle or some incense, and even playing some soft music at a healing frequency such as 285 Hz, 432 Hz, 528 Hz, or 741 Hz, etc. It can take a bit of extra motivation and practice to get yourself used to meditating each day, but if you're able to set aside as little as five minutes per day, meditating can become a habit that's second nature in as little as 3 weeks (21 days in a row).
2. Count Your Blessings
One way to help stay focused and present is by cultivating a mindset of gratitude. This is a practice that many positive psychologists use for challenging negative self-talk and learning to open ourselves up to receive. Sometimes we stress about the things in our lives that aren't perfect, or that we want to change. This can keep us from fully living in the present moment. By focusing on the things that we're thankful for, we're focused more on the present, and training our minds to stay in this place where we are able to increase the flow of positive thinking and abundance in our present lives.
Some ways to help develop a mindset of gratitude include making a list of the things you're thankful for, keeping a gratitude journal, writing a letter or drawing a picture expressing everything we're currently thankful for, and practicing receiving with a grateful heart. Many of us find it easier to give than receive and find it difficult to receive love, gifts, and even compliments. The next time someone does something nice for you or pays you a compliment, make a conscious decision to gratefully accept without feeling guilty or belittling your accomplishments by downplaying the compliment or kind gesture.
3. Just Breathe
Breathing exercises are wonderful tools for helping us stay present, and enabling us to fight symptoms of stress and anxiety. Diaphragmatic breathing is a method of breathing from the belly that's been found to be clinically beneficial over the years. Try placing your hand on your belly, and taking a deep breathe in for 4-7 seconds allowing your stomach to fill with air. Hold this breath in for a few seconds, then slowly release it through your mouth or quickly through your nose. This is an important foundation for many therapeutic forms of breathing, such as ujjayi breathing or pranayamas (breathing exercises) in the practice of yoga and beyond
4. Get Out Into Nature and Observe
There isn't enough to be said about the power of nature to heal us. From the naturally healing frequencies found from listening to the wind, birds, trees, waves, etc. to the healing benefits of walking barefoot on the ground—everything we need to sustain ourselves and promote longevity can be found when we separate ourselves from all that's been man-made over the years and simply reconnect with Gaia. It's also a wonderful exercise in mindfulness to step out among the natural elements and simply observe everything that we're able to pick up using the 5 senses.
5. Practice Yoga
Practicing yoga is a great way to help your stay in the present moment and combat stress, anxiety, depression, etc. It's essential to engage in a certain amount of physical activity each day, and yoga is a great way to meet this need while training your body to breathe and focus on the here and now. There are a variety of benefits you'll be reaping when you start practicing yoga in addition to staying present, and your joints, muscles, chakras and vital organs will thank you.
6. Engage In Mindfulness-Based Therapy
Those who feel that some guided motivation would greatly benefit them in forming the mindset and engaging in the activities needed to achieve mental clarity and a mindset rooted in the here and now may find great benefit in engaging in some mindfulness-based therapy sessions with a licensed mental health practitioner once per week. There are a variety of therapeutic interventions and practices that revolve around the principles of being mindful and concentrating on the here and now such as mindfulness-based cognitive therapy (MBCT), dialectical behavior therapy (DBT) and acceptance and commitment therapy (ACT). There is no wrong way to engage in therapy. The most important, healing factor surrounds the relationship between the therapist and you, so find a therapy model that you feel resonates most with you, and a therapist you truly feel comfortable talking with for best results.
7. Add a Micronutrient Supplement to Your Diet
There isn't enough to be said about the impact of a well-balanced diet on mental and physical health. This begins with ensuring you're getting the right amount of vitamins, minerals, amino acids, and essential fatty acids in your diet each day. You may elect to hire a nutritionist to help you form a diet plan to ensure you're getting everything that you need, or adding a micronutrient supplement to your diet. Despite the controversy surrounding the effectiveness of vitamin supplements in our diets, research has proven the effectiveness of micronutrient supplements for supporting optimal brain function, performance, focus, and mental clarity. They've even been found to help treat the symptoms of a variety of mental health disorders such as depression, anxiety, ADHD, stress, bipolar disorders, and trauma. If you're wondering where to find such a formula, I recommend giving Focus Essentials micronutrient formula a try. This supplement uses only the best essential nutrients for optimal mental and physical performance and has been developed for maximum absorption and benefit.
For those of you who are skeptical about using a supplement, I challenge you to a 30-day trial. See how you feel and how you're able to focus and function after taking it for one month, and if you're not happy with the results you'll be given a full refund. It's time to take action and get proactive about your mental clarity and focus this fall. If you have any questions or concerns, or would simply like to learn more, I encourage you to contact Focus Essentials for more information.