Science-backed ways to improve focus and concentration

Suffering from stress-related brain fog? We look at some of the best ways to sharpen the mind.

When life gets hectic, procrastination can be an unwelcome side effect, with stress, poor diet choices and lack of sleep leading to a lack of mental clarity. So how can we find our focus again?

Exercise: Moving the body can help focus the mind. Even a short 20-minute walk or jog has been found to boost concentration immediately afterwards, while having a higher level of fitness has been linked to enhanced concentration. See our blog on exercise tips for mental health.

Aromatherapy: For a simple way to boost your focus, try breathing in rosemary essential oil. There’s research to suggest it can improve alertness and cognition. Pour a few drops on a handkerchief or invest in a diffuser.

Sleep: It’s unlikely to come as a surprise to hear that not getting enough sleep can wreak havoc on our focus. A study in 2019 found a lack of sleep makes it harder to focus on a task and ignore distractions. See our advice on improving sleep from week 7. Surround yourself with plants: Enriching office spaces with plants has been found to increase concentration and productivity as well as workplace satisfaction.

Mindfulness: Not only are mindfulness techniques thought to help ease stress and anxiety but studies suggest they can also increase focus, memory and cognitive function. Why not try some of our mindfulness tips from week 6.

B vitamins: selected B vitamins help to support mental performance and normal cognitive function as well as reduce tiredness and fatigue.* So remember to take yours every day.