Introduction
In today’s era when there is a storm of knowledge everywhere If you too are a victim of lack of manners or distortion of manners then this article is for you. In this we have shared such methods on the basis of science which will help you in improving your manners and becoming more effective in life.
In today’s era, when there is a storm of information everywhere, it is becoming difficult to give attention to any work. If you have a problem of distraction during your work, other people’s or daily chores, then this article is for you. In this, we will share such methods based on science that will prove to be helpful in changing your mental focus
1. What does science say about improvement in sleep?
According to Harvard Medical School a child needs to get at least 7-8 hours of deep sleep every day so that their brain can work better.
What to do?
- Sleep the same time every day
- Switch off your mobile and TV 1 hour before sleeping
- Make the room cool and peaceful
2. Body exercises
Benefits:
Exercise releases chemicals like dopamine and serotonin which improve mental attitude and mood.
Treeqa:
- Take 30 minutes of brisk walking every day
- Light exercises 3 days a week
- Include yoga and meditation
3. Meditation and Mindfulness: What does science say?
10 minutes of meditation every day improves mental attitude (according to the University of California)
What to do?
- Focus on breathing for 10 minutes every day
- Watch guided meditation videos on YouTube
4. Demand for Dopamine Level
What is Dopamine?
It is a chemical that gives us a feeling of reward and motivation. If it is less, we feel bored or distracted.
What should I do?
- Avoid junk food and excess sugar
- Give yourself a little pleasure after your work
- Listening to your favourite music is also helpful
5. One task at a time
Disadvantages of multitasking:
According to research by Stanford University
What to do?
- Make a to-do list
- Fix a time for each task
- Turn off notifications during work
6. Healthy diet
What is important for the brain?
Easy food:
- Mahi (especially Salmon)
- Almonds walnuts, and flaxseed
- Green vegetables like spinach and broccoli
- Eggs and milk
7. Pomodoro Technique
What is this?
In this technique you work for 30 minutes and then take a break of 10 minutes. After 4 sessions take a long break of 20-40 minutes.
Benefits:
- Mental fatigue is reduced
- Rewards are maintained
- Productivity is increased
8. Limited use of social media
Enemy of manners:
Being on phone or social media all the time tires the mind and destroys manners.
What to do?
- Use mobile’s focus mode
- Keep a specific time everyday for social media
- Do not use phone before sleeping
9. Mind games Brain training games:
Sudoku puzzles and chess keep the mind active and focused.
Best apps:
- Lumosity
- Peak
- Elevate
10. Water’s Wafer Measure
What does science say?
If there is a 2% water deficiency in the body, then the balance can decrease by 10-15%.
What to do?
- 8 to 10 glasses of water daily
- Keep a bottle of water with you during work
- Instead of tea or coffee, take herbal drinks or plain water
Next
It is not difficult to maintain mental balance, but regular and disciplined practice makes it possible. If you follow the scientific methods given above, not only will your focus improve, but you will also prove to be more productive in every aspect of life.
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