Reduced concentration and sluggishness during working hours are common problems, but can be improved effectively through small adjustments in daily lifestyle.
Take short breaks during the day
Short breaks between working hours help restore energy and restore concentration. When you feel overwhelmed, you should leave the computer screen, take a minute to take a deep breath or chat briefly with colleagues. This break in pace helps relieve pressure on the eyes and brain, thereby increasing work efficiency when returning to the desk.
Drink enough water
Reduced concentration is a sign of dehydration. To maintain enough water for your body, you should keep a personal water bottle by hand and drink small sips regularly.
Breaking down drinking goals according to specific times of day such as before lunch, before dinner, and before rest will help form a regular water replenishment habit.
Do not skip meals and maintain stable nutrition
Food is the fuel for operating the body and brain. Skipping meals causes blood sugar to drop suddenly, directly affecting cognitive function and alertness.
To maintain stable energy, you should maintain 3 main meals with balanced nutrients, and supplement with healthy snacks when necessary.
Maintain a regular exercise habit
Regular physical activity, including cardio exercises, strength training, or a combination of both, brings great benefits to brain function. Even a short walk of 10 to 15 minutes is a quick way to regain alertness when signs of fatigue begin to appear, comprehensively supporting both physically and mentally.
Prioritize quality sleep every night
Rest and recovery time plays an equally important role as daytime activities. Prolonged sleep deprivation easily leads to memory decline, reduced judgment, distraction and slowness in making decisions.
Maintaining a sufficient sleep of 7 hours each night is the core foundation to keep the brain at optimal concentration.
