Do you ever burn out during final exams, a long day at work or just a stressful day in general?
Actually, I used to but not anymore 😉
As Eric Thomas once said,
PRESSURE CREATES DIAMONDS
I learned from my mistakes and discovered how to maximize mental performance without burning out.
I will show you how I was able to study and work straight through the day for 4 – 7 hours. No caffeinated drinks, sugary energy drinks, and stimulants like Adderall were used. Instead, practicing the healthy, natural, and most importantly safe way to boost mental performance is the best way to be energized in the long-term.
Only study or work for this long when it is absolutely necessary.
Studying or working daily for 4 – 7 hours for more than 2 weeks can lead to a mental burnout, which defeats the whole point of this article. 😛
As obvious it may sound, taking regular breaks allows your brain to rest from studying and benefits with increased retention of what you learned. Make it a priority to get as much sleep as possible preferably 8 – 9 hours. This allows your brain to retain what you learned and you will perform properly the next day. In spite of that, you won’t get sick from fatigue.
1. Eat Oranges
Have you ever gotten a nagging jaw pain that distracts you from the task at hand? If you haven’t gotten punched in the jaw recently, it’s most likely from stress. This is muscle tension from clenching your teeth too often when under distress. Yikes!
What can you do?
EAT ORANGES BABY! 🍊 😀
Citrus fruits are critical in not only preventing colds and flu from getting in your way of working effortlessly, but are also scientifically proven to reduce the stress hormone, cortisol, and will give you a relaxed state of mind (as cited in Bura, 2016). Personally, I find that oranges are the most effective remedy and are delicious.
2. Eat Carbs
Eat more carbs! 🍚
Carbs or carbohydrates are essentially brain fuel (as cited in Golden, 2016). Once consumed and digested, they are converted into glucose, which is the “sole fuel for the human brain” (as cited in Golden, 2016).
You won’t be able to focus without it. The more you take, the more fuel your brain you would have, and the longer you can function. So what do I eat? Preferably fruits and vegetables contain high-quality carbohydrates but the occasional serving of rice, potatoes, noodles, and pasta work too.
The more you take, the more fuel your brain has, the longer you can function.
So what do I eat?
Preferably fruits and vegetables that contain high-quality carbohydrates but the occasional serving of rice, potatoes, noodles, and pasta work too.🍎 🍉 🍇 🍓 🍈 🍒 🍑 🍍
3. Eat Food Rich In Potassium
Load up on the potassium!
Bananas, spinach, and coconut water are vital sources of this nutrient. 🍌
For coconut water, the great tasting tropical refreshment is known to contain the most potassium out of other potassium-rich foods (as cited in Axe, 2016).
This is important since potassium helps improve focus by keeping the mind sharp and focused (as cited in Dolan, 2016), allowing you to smash through grueling work sessions.
Remember, be sure to read the nutrition facts label found on the container.
Some so-called “coconut water drinks” are processed to the point that they don’t contain any potassium.
And to all the party animals out there, coconut water will help you recover quickly from hangovers due to its high electrolyte content (as cited in Axe, 2016).
4. Eat Fish
Eat fish at least once a day. It contains omega-3 fatty acids (which enhances focus), helping you study at a higher quality as it is scientifically proven to “build cell membranes” (as cited in Appleby, 2016).
But what if I ain’t got no fish?
Fish oil bruh!
You can find those fish oil gel tablets packed in a small bottle at your local health store. Fish oil has the essential fatty acids of fish and works just about the same.
5. Keep It Fresh
Avoid junk food as much as possible. Soft drinks, chips, fast food and other unhealthy food and snacks drain energy as refined carbohydrates “can deprive the brain of glucose” (as cited in Golden, 2016), making you feel lazy and lethargic.
Swim continuously for 30-60 minutes for about 3-4 times a week. 🏊
According to my Active Health Professor Dr. Bott, “…light to moderately intense aerobic workouts are scientifically proven to boost endorphins (neurotransmitters or chemicals in the brain to pass along signals from a neuron to another), lower depression and anxiety (from studying and working all day) and stimulate brain cell growth (Personal Communication, 2016)”.
This will make you feel happier and mentally sharper.
While other options include a light jog or a moderate basketball game, I personally prefer swimming as it also gives a bit of resistance training especially if it’s the only workout you have time for during the day.
7. Write With Color Inks
Use red-inked pens for important notes. 🖍
One of the most helpful lessons I learned from my Sports Psychology Professor, Dr. Muscat is that the brain will “…remember and retain information much better when your hand writes in red ink” (Personal Communication, 2016).
Also, using different color inks to group information would help you remember and identify different things better as well.
8. Post Notes On Your Wall
Scrambling through notes again?
I personally find that posting notes on your wall can save all that wasted time and energy digging through endless piles of paper. 🗒📌
Also, putting your notes on a proper eye level will allow you to scan through them easily while you study.
According to my previous Biology teacher Mrs. Bernett, “moving around is scientifically proven to allow thoughts to flow more efficiently” (Personal Communication, 2015).
9. Play Sleep Music
Play sleep music when sleeping.
Go on YouTube, look up sleep music, and play an 8 hour-long version of binaural beats or nature sounds.
The more relaxing the sound is, the better your mind drifts, and sinks into a deeper state. 😴
This helped me get the highest quality of continuous sleep imaginable and giving me all the energy and mental sharpness I could possibly get, which prepares me for tomorrow’s session of studying or working!
- Applyby, M. (n.d.). Can Eating Fish Really Improve Your Brain? Retrieved January 11, 2017, from http://healthyeating.sfgate.com/can-eating-fish-really-improve-brain-3353.html
- Axe, J. (n.d.). Is Coconut Water Good For You? Retrieved January 11, 2017, from https://draxe.com/is-coconut-water-good-for-you/
- Bura, T. (n.d.). 7 Reasons Why Oranges Are Good For You. Retrieved January 11, 2017, from http://www.outofstress.com/are-oranges-good/
- Dolan, C. (n.d.). 10 Benefits of Potassium For Your Brain and Heart. Retrieved January 11, 2017, from http://bembu.com/potassium-benefits
- Golden, C. (n.d.). Is the Brain Fueled by Fat, Protein or Carbs? Retrieved January 11, 2017, from http://www.carlagoldenwellness.com/2015/06/15/is-the-brain-fueled-by-fat-protein-or-carbs/