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The Power of One- Clear Your Mind with These Tips

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Research has shown that women are better multi-taskers than men. Human Physiology reported that “men require more brainpower than women when multi-tasking.” I’m not surprised by this. I seem to focus better when I have more to do than less. But what dogs me is concentrating on just one thing for a period of time. My mind drifts. It’s like my brain needs to be in overdrive to thrive. But that doesn’t feel healthy. Have you felt that way?

Maybe it’s time to downsize to energize your mind.

These days we live with countless distractions which diminish our ability to focus. Technology in all its forms, stress and too many commitments are just a few reasons it becomes hard to concentrate. Lack of concentration affects your ability to accomplish simple tasks. Inability to accomplish simple tasks makes you feel frustrated and a bit foggy. Where does it end?

Here are steps to take that I call the Power of One:

For one minute every day, stop what you are doing and focus on slow and steady breathing. Breath in through your nose to the count of five. Hold your breath to the count of five. Release your breath through your mouth to the count of five.  Do this with full concentration for just one minute to center yourself. According to a study by Northwestern University: “The rhythm of breathing creates electrical activity in the human brain that enhances emotional judgments and memory recall.”

For one hour every day, move your body. Walk; run; dance; swim; take an exercise class. Do anything other than just sitting. According to Harvard Medical School: “Exercise helps memory and thinking through both direct and indirect means. The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.” Link to article.

For one morning or evening each day write in a journal what you are doing and what you are thinking. According to this article in Psych Central Central: “The act of writing accesses your left brain, which is analytical and rational. While your left brain is occupied, your right brain is free to create, intuit and feel. In sum, writing removes mental blocks and allows you to use all of your brainpower to better understand yourself, others and the world around you.”  

For one week, take a break from drinking alcoholic beverages. Drink more water and see how you feel. Alcohol is a stimulant. However, consuming too much alcohol can impair your ability to focus. But, there is bright side to that glass of wine. According to this report by the Alzheimer’s Drug Discovery Foundation: “While heavy drinking may lead to dementia in later life, some studies suggest that low to moderate consumption of alcohol—one drink a day for women, two for men—might be beneficial for brain health. The evidence, however, is inconsistent because it is difficult to know whether the beneficial effects are due to alcohol or other factors, such as lifestyle, education, or diet. If you already drink moderate levels of alcohol, it is most likely safe to continue.”

For one month, stop eating sugary foods and drinks and see how you feel. According to a study by Harvard University Medical School: “The brain is dependent on sugar as its main fuel.” However, too much glucose can have a negative impact on cognitive function.” Link to article.

For one year, toss out every day -or week- one thing that is cluttering your life that you no longer need. Many of us live in a state of physical and mental clutter that prevents us from focusing. According to this article in Psychology Today:  too much mess causes stress and makes it hard for us to focus.

One thing – one at a time. Big difference. You’ll see it and feel it.


Want to learn more tips to manage brain blip? Listen to my Fearless Fabulous You! show with Neuropsychologist and Memory Expert Dr. Michelle Braun. She helps individuals boost their brain power and reduce their risk for Alzheimer’s. Learn more about Dr. Michelle’s work and background at,



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