Need To Focus Better? These Foods Will Help You Do It.
Are you someone who has a really hard time focusing? If so, don’t be so hard on yourself. Between stress, fatigue (which oftentimes comes as the direct result of sleep deprivation), a fluctuation of hormones, getting easily distracted, and even sheer boredom, a lack of focus and concentration is something that happens to us all — more often than most of us would care to admit.
The good news is there’s one way that you can actually get yourself back centered — and that is to eat certain foods; ones that are proven to provide the kind of nutrients that you need in order to focus on the task(s) at hand. Because the reality is, our diet plays a direct role in how much we’re able to focus (or not focus). So, are you ready to see what can get you back on track?
1. Berries
Personally, I’m someone who is a fan of eating berries when they are actually in season, which is basically from May thru August. Waiting until then means that you are able to get the most benefits from them. Plus, you don’t have to worry (as much) about artificial colors and preservatives that are oftentimes found in berries when they are sold year-round. Berries are good for you because they are full of antioxidants and fiber, can improve your blood sugar levels, and are great at fighting bodily inflammation.
And why are berries beneficial when it comes to helping you to maintain your focus? It’s because they contain flavonoid compounds called anthocyanins that help to increase blood flow to your brain. As a direct result, berries can increase your brain power and even improve your short-term memory.
2. Eggs
If you’re looking to get some protein, selenium, and zinc into your system, eggs will totally have your back. Eggs are also good for you because they’ve got choline in them; it’s awesome because it helps to build up the cell membranes that are in your system. Some other cool things about eggs are they play a role in lowering your risk of heart disease and they’re full of amino acids (which support your immunity, are a great energy source, and support the growth of hair, skin, and nails) too.
Thanks to the vitamins B6 and B12 that are also in eggs (these vitamins help to increase brain health) and the choline that is directly linked to improving your memory, this is why eggs have easily made this list too.
3. Fatty Fish
The kinds of fish that make the “fatty fish” list include salmon, albacore tuna, and sardines. What makes these a standout kind of fish is they are loaded with omega-3 polyunsaturated fatty acids. These acids are good for you because they assist with improving your eye health, reducing your heart disease risk, fighting bodily inflammation, fighting off autoimmune diseases, decreasing asthma in children, easing menstrual discomfort, improving bone and joint health and it can help to prevent cancer.
Oh, but when it comes to all of the foods on this list that are great for your brain, fatty fish is unmatched because omega-3s can also level out mood swings, reduce ADHD levels in kids, improve blood flow to your brain, sharpen your memory and preserve brain cell membrane health. So, if you like nothing more than a salmon Caesar salad…what are you waiting for?
4. Dark Leafy Greens
I say it often because it will always be the truth. If there is any kind of food that is the ultimate multivitamin, it’s dark leafy greens. They’re full of just about every vitamin you can think of (especially iron, calcium, potassium, fiber, and vitamins A, C, E, and K). They’re able to reduce oxidative stress. They improve bone health. They boost immunity. They improve digestion. They strengthen vision. They reduce the risk of heart disease. They also keep your blood cells in good shape.
Having a salad a few times a week can be great for your brain because not only can it help to keep your brain young, the folate that’s in them can also improve your mood, calm your nervous system and decrease mental fatigue too. When your brain is alert, you can definitely concentrate better.
5. Oranges
Oranges are a good source of protein (when it’s the fruit, not the juice), fiber, and definitely vitamin C. It’s a type of citrus fruit that also contains plant compounds that reduce inflammation, lower your blood pressure and support how antioxidants are processed throughout your system. Oranges also assist with preventing chronic disease and anemia as well as lowering your cholesterol and blood sugar levels.
Since oranges are a solid source of fructose (also known as “fruit sugar”), they can kick up your energy levels, so that you are able to focus better and complete tasks that you may have on hand. (Do keep in mind that a “sugar rush” typically only lasts for 30-60 minutes, though.)
6. Beets
When I would spend the summers with my great-grandmother, there were going to be at least a few days when she was going to put some beets on my plate (yuck). And while I can probably count on one hand, just how many times I’ve had them since I’ve been able to grocery shop on my own, my memory continues to be pretty on-point; so, maybe beets have played a part in that. Aside from them also being a good source of fiber and protein, beets contain folate, manganese, nitrates (which improve athletic performance), and anti-cancer properties.
Brain-wise, beets are great because the nitrates in them can increase blood flow to your brain; specifically the part of your brain that is connected to assisting you with your decision-making process.
7. Green Tea
If you wanna get a ton of antioxidants into your system with one drink, look no further than green tea. Its polyphenols will reduce inflammation and fight cancer. Certain properties in it can help to boost your metabolism levels and burn fat. If you’ve got a bout of bad breath, green tea can help to inhibit the growth of oral bacteria. Green tea can also help to prevent type-2 diabetes, reduce the risk of cardiovascular disease and it can even increase longevity.
Drink some (hot or cold) if you want some help concentrating because it’s the kind of tea that boosts both dopamine and norepinephrine levels (which can help with your memory and your level of alertness). Plus, green tea has caffeine in it and since caffeine is a stimulant, it can give you an energy boost. Long-term, another benefit of green tea is it also has catechin compounds; those are awesome because they can help to prevent cognitive decline.
8. Rosemary
As more and more time goes by, an herb that I’m becoming a huge fan of is rosemary. I like cooking with it and using rosemary essential oil on my hair and skin has been life-changing! Benefits-wise, rosemary is good for your overall health and well-being because it’s a great source of vitamins A, B6, C, iron, calcium, and antioxidants. All of this works together to strengthen your immunity, improve blood circulation, assist with digestive issues, fight bacterial infections, and even slow down the greying process.
Rosemary is beneficial if you need a focus pick-me-up because it can reduce the stress levels that make it difficult for you to concentrate, it’s a cognitive stimulant that can improve your memory and, its scent can put you into a better mood and clear your mind so that you’re able to knock more things off of your daily to-do lists.
9. Dark Chocolate
Iron, magnesium, zinc, copper, protein, fiber, and antioxidants are just some of the nutrients that are found in dark chocolate. What’s awesome about this treat is it lowers your cholesterol levels, boosts your libido, decreases your heart disease risk, protects your skin from damaging UV rays, and lowers your risk of having a stroke.
The flavonoids, caffeine, and antioxidants in dark chocolate are helpful because they can enhance your memory, boost your mood and increase blood flow to your brain — that way, you’re able to concentrate so much better.
10. Broccoli
Protein? Broccoli’s got that. Fiber? Broccoli’s got that. Vitamins A and C? Broccoli is a super source of both of these. It also contains antioxidants, sulforaphane (a sulfur-rich compound), and bioactive compounds that can help to prevent inflammation. Some other great things about broccoli include the fact that it helps to prevent certain types of cancer (like breast, bladder, and prostate) from developing, it supports heart health and it can relieve constipation (although the flip side of this is it could create gas).
Eating some broccoli for lunch could get you through the rest of your workday. That’s because it also contains bioactive compounds that help your brain and nerve tissue. Plus, the sulforaphane in this veggie can help to prevent oxygenation of your brain so that it’s able to work at peak conditions. So, even if it’s just snacking on a few florets while dipping them in your favorite dressing, help your brain out by having some broccoli more often. When it comes to that thing that needs your total concentration, broccoli just might do the trick!
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After being a regular contributor for about four years and being (eh hem) MIA in 2022, Shellie is back penning for the platform (did you miss her? LOL).
In some ways, nothing has changed and in others, everything has. For now, she'll just say that she's working on the 20th anniversary edition of her first book, she's in school to take life coaching to another level and she's putting together a platform that supports and encourages Black men because she loves them from head to toe.
Other than that, she still works with couples, she's still a doula, she's still not on social media and her email contact (missnosipho@gmail.com) still hasn't changed (neither has her request to contact her ONLY for personal reasons; pitch to the platform if you have story ideas).
Life is a funny thing but if you stay calm, moments can come full circle and this is one of them. No doubt about it.
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TW: some depictions of intrusive thoughts may be disturbing for readers.
Have you ever caught your mind drifting off to entertain the most disturbing scenarios imaginable? Maybe you can’t stop thinking of all the ways a loved one could pass away or worrying that you left every candle lit in your apartment to which you’d return to a home in ruins. If distressing ruminations like these have crossed your mind, you may be experiencing an intrusive thought.
What Are Intrusive Thoughts?
Intrusive thoughts are unwanted or distressing thoughts, images, or impulses that pop into your mind without your control or consent. These thoughts can be repetitive, unsettling, or even violent in nature, and can cause anxiety and frustration for those who experience them.
“Generally they're unwanted thoughts that come up in our head that interrupt what we're doing or thinking, and can feel very foreign,” says Adia Gooden, PhD, licensed clinical psychologist and host of the Unconditionally Worthy podcast. “It’s any thought that intrudes or interrupts what you are doing. They can be distressing and upsetting for us because it feels like we are not in control of them, and they're coming up out of nowhere and aren’t in line with how you normally think.”
What Causes Intrusive Thoughts?
Certain trauma or stress can contribute to the development of intrusive thoughts, so having a challenging experience from the past or current life situations may trigger them to form. “An intrusive thought could come in the form of a flashback, image, or a thought about something that's happened to you,” Dr. Gooden tells xoNecole. “When it gets to the point where you feel like you can't function or make clear decisions, that's when intrusive thoughts become really challenging.”
While some of the 1 billion videos found under the #intrusivethoughts hashtag on TikTok would lead you to believe that these thoughts are nothing more than casual displays of our imagination going untamed. Intrusive thoughts are more than sticking your hand in a soap dispenser, wanting to cut all your hair off at 3 a.m., or having a random impulse to eat fake bread in public.
The Anxiety & Depression Association of America reports that approximately six million individuals, equating to roughly two percent of the American population, encounter intrusive thoughts. Intrusive thoughts are often linked with obsessive-compulsive disorders, but they can also manifest in individuals with post-traumatic stress disorder, depression, or anxiety.
Examples of Common Intrusive Thoughts
Because of the explicit nature of intrusive thoughts, they tend to cause shame and internal conflict in those who experience them. Although these thoughts can differ from person to person, these ideation can consist of:
- Violent or aggressive thoughts towards oneself or others, such as harming or killing someone;
- Sexual thoughts that are unwanted or inappropriate;
- Repetitive thoughts, such as a song or a phrase that keeps repeating in your mind;
- Contamination or germ-related thoughts or the fear of contamination and getting sick;
- Religious or blasphemous thoughts, such as questioning one's faith or having thoughts that go against religious beliefs;
- Doubts or uncertainty about one's own actions or decisions, such as fear of making a mistake or fear of not doing something right.
Intrusive Thoughts and OCD
That’s why Dr. Gooden encourages everyone to understand the difference between our fleeting thoughts and impulses and true, intrusive thoughts. “What level of distress does it cause and is it something you would never consider,” she says. “If you're finding that these thoughts are getting in the way of you living your life and that you're controlled by the thoughts, those are some signs that it would be good to get some support in navigating it.”
She also emphasizes the importance of understanding that while we may not always have control over our thoughts, we can control our behavior. “On TikTok, people are sort of blaming intrusive thoughts on their behavior, and our behavior is always a choice,” she says. “If we are in our right mind and we're not having a psychotic episode, our behavior is our choice — we are not obligated to follow any given thought that we have.”
Are Intrusive Thoughts Normal?
With intrusive thoughts, it’s natural to question whether these thoughts are “normal” to have. However, these thoughts are not meant to define who you are as a person but simply indicate that you have a functioning human mind with automated thoughts that you, or any of us, can’t control. These thoughts may come, but they don’t have to be acted upon, nor do they define who you are.
“I've worked with clients in the past who say, ‘Why am I thinking these things? What's wrong with me?’ But if you're not acting on the thought, then it's probably not a huge issue,” Dr. Gooden says. “If you are thinking a harmful thought towards yourself or someone else and you are making plans to act on that thought, then yes, we need to do something about it.”
How To Manage Intrusive Thoughts
If you are struggling with managing unwanted thoughts, Dr. Aida suggests taking these tips to help manage your mindset when they occur:
- "Recognize that it's a thought and thoughts are just thoughts. We often put a little bit too much weight on our thoughts, and that can create a lot of distress. But remember that thoughts are not facts."
- "Having a thought that's disturbing or upsetting doesn't make you a bad person, and it doesn't mean that you are suffering from a mental illness."
- "Sometimes the best thing you can do is say, 'Huh, that was an interesting thought. I'm going to let that go. That thought is not helpful for me right now."
- "Ask yourself: is this helpful? Is it helpful for me to buy into this thought and believe this thought? Asking that question can be really helpful because we are not at the mercy of our thoughts. If it's not helpful, you can let it go."
Intrusive thoughts can feel bizarre and foreign when they come up, but they aren't inherently "bad." Our minds can sometimes be filled with random and inappropriate thoughts, but that's what our stream of consciousness does: it thinks. Fortunately, we can release those thoughts at any moment; you don't have to follow through with them.
And ultimately, not every TikTok diagnosis is one that we should label ourselves with.
"It's important for people to acknowledge what they're experiencing but not run too quickly to diagnose themselves with some mental illness or disorder," Dr. Gooden advises. "It ends with confusion, and we miss the opportunity to understand the people who really do have that mental health challenge."
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