3 Keys To Supercharge Your Focus

by PaulaVargas 1946 views Lifestyle

3 Keys To Supercharge Your Focus

1. The Ultimate 'Brain Hack' 

Get ready for it..... SLEEP! I know, it's not the most exciting tip, but go a few nights without it and see how well you function! Even though it's so simple, and you hear it all the time, how many of us always have a fantastic sleep? Considering the massive amounts of natural sleep aids, pharmaceuticals and even sleep hospitals out there trying to help you get better rest, a lot of you are struggling. I'm going to be that nagging voice right now that says go to bed earlier!  

  • If you're caffeine sensitive, turn the dial down (or off) on your caffeine consumption. Need a pick-me-up, sans insomnia? Refer to hack #3!  
  • Get more bright light exposure during the day and decrease your blue light exposure from electronics like your phone and laptop - preferably shut off electronics 2 hours before bed. You can also use blue light blocking glasses! 
  • Cosy up in bed with a book that helps you switch off or take the time to do a restorative practise like meditation or gentle stretching. 
  • Reserve the bedroom for sleep and sex!
  • Use breathing techniques like the 4-7-8 method to promote a calming response and let your body and mind drift off into dreamland.
  • If you do wake up during the night, don't check the time – this can make you even more anxious if you know you have a big day ahead of you! Go into a different room and read something boring until you feel tired again, or focus on a meditation practice, which can help you feel restored even if your sleep was subpar.
  • Keep a sleep diary or use a sleep tracking device that can help you optimize your rest and recovery.

Is sleep often a struggle for you? Find some solutions right here

2. Change Your Diet Right Now

Is your diet fueling your brain and helping you kick goals, or is it veering your energy off track? Do you have sugary sweets all day, with a quick sugar high and an even speedier crash? Apart from the crappy effects to your waistline and overall energy, sugar doesn't give your brain the long-lasting vitality it needs. Needing several coffees a day? Something may be amiss. Caffeine and sugar can only get you so far – fuel your body and mind with healthy fats, protein and complex carbohydrates, so you have the steady energy that your mind needs to function at its best!

Here's an example:

Breakfast: Coffee or green tea + Scrambled eggs cooked with coconut oil + sauteed spinach + supplement with 1 Omega 3 fish oil capsule.

Lunch: Brown rice buddha bowl with different coloured veggies.

Dinner: Pan-fried wild-caught salmon seasoned with dukkah, with a side of broccolini, avocado and sweet potato.

Snacks: Walnuts, homemade kale chips, berries, a protein shake.

And plenty of water throughout the day! 

Why these foods?

  • In moderation, caffeine provides a mental boost that increases alertness, memory and focus. Green tea is especially helpful as apart from caffeine, it contains L-Theanine, which is a nootropic that works amazingly together with it, giving a calming yet mentally focused effect.

  • Egg yolks contain choline, which your body uses to create acetylcholine, which assists in the regulation of mood and memory. Eggs also have other essential brain supporters like vitamin b6 and vitamin b12.

  • Dark leafy greens also help prevent cognitive decline, rich in nutrients like lutein, vitamin K, folate, nitrate, alpha-tocopherol and beta-carotene. Of course, it's always a great idea to get a varied source of veggies for ultimate health – always remember the colours of the rainbow!

  • Much research has been done on EPA and DHA in omega-3 fatty acids like in fish oil, especially in regards to healthy brain function. Look for fish oil that is high in omega-3! Fatty fish is an often recommended 'superfood', especially for brain health. Aim for wild-caught salmon where possible to enjoy the most significant health benefits. Adequate consumption of healthy fats, in general, are needed for optimal health, with a special mention to walnuts, which have a high concentration of DHA. Coconut oil is another fat which contains Medium Chain Triglycerides (MCTs), which can assist brain function and energy.

  • Want to get a sugar hit for the brain? Put away the lollies! Complex carbohydrates like brown rice and sweet potato are your brain's friends, providing a steady supply (rather than a quick spike) of glucose, which your mind loves to use. They are energy for your brain with a mood-boosting effect!

  • Remember to have your protein too – L-Tyrosine, for example, is a nootropic that can be bought on its own or in supplement blends, but its raised in your body when you eat protein! Apart from the fact that your body needs amino acids, a study showed that adults who ate a higher amount of protein (120g daily) had a lower amyloid-beta load in the brain, a precursor to Alzheimer's.

  • Dark berries such as blueberries are marvellous for your hard-working brain, providing anthocyanins that give a much needed antioxidant and anti-inflammatory power.

3. Discover the Power of Nootropics 

Nootropics are known as ‘smart drugs’ or ‘cognitive enhancers’. Nootropics work to support cognitive performance- helping your focus, alertness, memory and mood! 

Nootropics work in many ways, though essentially they can assist the brain by enhancing mitochondrial activity (the powerhouse of the cell!), helping fatty acid transport to brain cells and increasing the uptake of oxygen and nutrients in the brain. For example, Acetyl-l-carnitine (ALCAR- also sold as a fat burner) is a precursor to acetylcholine, which functions as a neurotransmitter and neuromodulator. It is vital for your brain in terms of focus, alertness, memory and motivation, and the neuroprotective properties have been studied concerning neurodegenerative diseases such as Alzheimer's.  

Just some of the many beneficial ingredients to look for: 

  • Alpha-GPC 
  • Ashwagandha
  • Bacopa Monnieri
  • B Vitamins 
  • Caffeine
  • Choline
  • Creatine
  • GABA
  • Gingko Biloba
  • Gotu Kola
  • Huperzine A
  • Lion's Mane Mushroom
  • L-Glutamine
  • L-Theanine
  • L-Tryptophan
  • L-Tyrosine
  • MCT Oil
  • Panax Ginseng
  • Rhodiola Rosea
  • Taurine
  • Theobromine

Want to try them for yourself? Check out these options below or head over here to see what else we have in store for you!

Nootropics Recommendations:

Mane Brain by Magnum Nutraceuticals

More Info

Hydroxyburn Shred Ultra by Body Science BSC

More Info

Attention by Faction Labs

More Info

  • A. Spagnoli, U. Lucca, G. Menasce, L. Bandera, G. Cizza, G. Forloni, M. Tettamanti, L. Frattura, P. Tiraboschi, M. Comelli, U. Senin, A. Longo, A. Petrini, G. Brambilla, A. Belloni, C. Negri, F. Cavazzuti, A. Salsi, P. Calogero, E. Parma, M. Stramba-Badiale, S. Vitali, G. Andreoni, M. R. Inzoli, G. Santus, R. Caregnato, M. Peruzza, M. Favaretto, C. Bozeglav, M. Alberoni, D. De Leo, L. Serraiotto, A. Baiocchi, S. Scoccia, P. Culotta, D. Ieracitano Long‐term acetyl‐L‐carnitine treatment in Alzheimer's disease. Neurology Nov 1991, 41 (11) 1726; DOI: 10.1212/WNL.41.11.1726
  • Bellar D, LeBlanc NR, Campbell B. The effect of 6 days of alpha glycerylphosphorylcholine on isometric strength. J Int Soc Sports Nutr. 2015;12:42. Published 2015 Nov 17. doi:10.1186/s12970-015-0103-x
  • Daiello et. Al, L., 2015. Association Of Fish Oil Supplement Use With Preservation Of Brain Volume And Cognitive Function. [online] ScienceDirect. Available at: [Accessed 17 September 2020].
  • Frank, K., Patel, K., Lopez, G. and Willis, B., 2020. Theanine Research Analysis. [online] Examine.com. Available at: [Accessed 17 September 2020].
  • Here, S., Guide, N., Nootropics, L., Nootropics, B. and Take, W., 2020. The Definitive Guide To Nootropics – Nootropics Expert. [online] Nootropicsexpert.com. Available at: [Accessed 17 September 2020].
  • Parker, A.G., Byars, A., Purpura, M. et al. The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility. J Int Soc Sports Nutr 12, P41 (2015). https://doi.org/10.1186/1550-2783-12-S1-P41
  • Right as Rain by UW Medicine. 2020. 10 Foods To Boost Your Memory. [online] Available at: [Accessed 17 September 2020].
  • White, H.L., Scates, P.W. Acetyl-L-carnitine as a precursor of acetylcholine. Neurochem Res 15, 597–601 (1990). https://doi.org/10.1007/BF00973749



Producer, Host, the Occasional Model

There's always time to be the person you want to be. Build your body, nourish your mind and always remember to go on new adventures!
I train 5-6 x per week with a mix of weights & cardio and promote eating in moderation. I love to connect with people to feel free to chat with me on IG

ViewPaula's Articles