Do you find it hard to focus? Do you want to be more present?

Many of us are asked to multitask within our day-to-day jobs. At work, we’re asked to manage multiple patients, procedures, staff, phone calls, and charting. At home, it’s cleaning dishes or getting out the door for an activity while also remembering to grab everything that’s needed and managing a toddler meltdown.

So how do we increase the power of our brain function

1. STOP multitasking! This is a conversation for another day, but whenever possible, show your brain some love and focus on one task at a time. That is not always possible with our jobs, but try to find opportunities to shut down some of those open tabs in your brain.
2. Incorporate regular exercise!

 We all know exercise as a lot of physical benefits for our cardiovascular system.

Exercise also improves our brain function and translates to improved motivation, attention, learning, memory, and self-regulation/awareness.

Take this study performed in young adolescents as an example.

The control group started reading, then immediately took a test. The study group went for a 20 min walk prior to taking their test. They used an EEG measure of attentional resources while the kids were taking the test. The group that exercised had a dramatic increase in attentional resources for the test (see graphic below).

Take away: If you even have 5-10 minutes to move your body, it can make a huge impact. Consider taking the stairs at work, doing stretches in your office, performing light dumbbell exercises, or taking a midday lunch break walk.

Exercise gives your brain energy.

One psychiatrist, Dr. John Ratey, has used exercise as a tool for treating ADD.

Exercise improves the brain’s biology. It leads to increased blood flow, oxygen, growth factors, and endorphins  (the “feel good” neurochemical).

It’s not just in the moment! The benefits of regular exercise accumulate over time. After days, weeks, months, and years of regular exercise, you slow down the loss of grey and white matter in the brain (read this article for more info). Neurons are also protected from injury and are more resilient to the effects of our environment and aging.

The result of 10-20 mins of regular exercise? Improved brain energy, learning, attention, and memory, which translates into being more present.

I hope you found these tips helpful!

Remember, #dosomethingdaily for yourself to make steps towards a healthier and more-fulfilled you.

In health,

Shani Esparaz M.D.

Double Board-Certified Ophthalmologist, Lifestyle Medicine Specialist, Health & Wellness Coach