7 simple tips to improve daily concentration

Based on the advice of neuroscientist Andrew Hoberman, I adopted this basic advice to improve my daily concentration. People with ADHD have "dopamine deficiency." This explains why these people, including me, often find slow and routine tasks particularly difficult. This leads us to eat high-calorie meals, engage in risky activities, and look for "shiny things" (or a quick dose of dopamine).

1. Get a low dopamine morning

Based on the advice of neuroscientist Andrew Hoberman, I adopted this basic advice to improve my daily concentration. People with ADHD have "dopamine deficiency." This explains why these people, including me, often find slow and routine tasks particularly difficult. This leads us to eat high-calorie meals, engage in risky activities, and look for "shiny things" (or a quick dose of dopamine).

Here are some simple tips on how to enjoy a low-dopamine morning:

• Avoid checking your phone for as long as possible

• Drink a full glass of water

• Avoid caffeine

• Avoid a high-calorie breakfast

• Read a chapter of a book

2. Meditation.

Embracing meditation has been a major change to my ability to concentrate – a practice I resort to even when I feel most distracted. Meditation involves focusing the mind and increasing awareness, and regular practice helps strengthen the prefrontal cortex in your brain and hypothalamus (linked to concentration). Starting your meditation practice can be difficult, but that's to be expected. But it is important to remember:

• There is no such thing as a bad meditation session.

• Can last 5 to 10 minutes

• You can close your eyes or focus on something specific

• You can sit in silence or repeat a keyword throughout the meditation

3. Write things down

Writing things down is one of my favorite tips for daily focus because it was passed on to me from someone I love so much: my father. When I first graduated from college, it felt like my life was everywhere – especially for me and my mind with ADHD. I called my father (who also suffers from ADHD) and asked him if he had any advice and I would never forget his advice: "You have to write things down."

And he literally meant it.

Writing helps in many ways. They are:

• Enhances clarity by slowing the endless flow of ideas

• Enhance focus by focusing on the processes and tasks at hand

• Improves our memory and information retention

4. Exercise

My friend Fletch Barnes wisely said, "We move our bodies to slow down our minds." Exercise improves circulation, increasing the flow of blood, oxygen and nutrients to the brain. The effect is to improve overall brain health – including memory, problem solving and attention. For people with ADHD, exercise can be particularly beneficial: physical activity helps regulate our dopamine levels, which improves focus and attention, and provides a natural treatment for ADHD symptoms. Whether it's running, walking, short fitness workouts, or anything in between – moving your body is a great way to improve your ability to focus throughout the day.

5. Reduce apps/social media

Many apps and social media are designed to give you quick doses of dopamine so you're eager to check them out all day X, for example, a $44 billion company, often looks for ways to keep you on its platform longer — distracting you from the healthiest/best things you can do. Apps can be just as addictive as anything else. Sometimes it may not be enough to close them for a few hours. Removing them from the home screen, logging out, or anything you can do to get rid of your daily habit of browsing these apps is essential to your daily focus.

6. Beroka

Beroka is the first clean, tasty, and non-exhausting supplement that improves my concentration for 1-2 hours. It contains high levels of vitamins B and C. B vitamins help maintain healthy nerve function and are involved in neurotransmitters that regulate mood and brain function. For example, vitamin B6 is important for the levels of serotonin, norepinephrine and dopamine in the brain, which are essential for concentration. Vitamin C also helps improve mood, which directly affects your focus and productivity. Although peroca can boost vitamins and minerals essential for energy and cognitive function, its effectiveness can vary from person to person.

7. Stay away from many materials

Through my experience with substances such as sugar, alcohol and caffeine, I learned firsthand the impact they can have on concentration and overall concentration. People with ADHD are particularly prone to a normal relationship with substances thanks to their ability to raise dopamine levels. Many substances disrupt the natural balance of neurotransmitters in the brain, so avoiding them will help you maintain a normal balance, which supports constant concentration and alertness. In general, avoiding mood-altering substances can lead to more stable and effective brain function, which is critical to maintaining focus.

Conclusion

I hope you find these tips as useful as I found them. Maintaining focus in the age of social media and steroids is very difficult, which is why we need all the help we can get. The most important thing is not to overwork yourself with change. The last thing you want to do is burnout. Choose the tips that best suit your needs, try them for a few days, then weeks, then months, and see what lasts.

Keep these tips in mind:

• Save this simple list

• Review as needed

• Adapt them to your goals during training