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- Mindfulness Meditation, besides its spiritual aim, is a training method for
attention control. Mindfulness is a special state of attention, as there are
many others. Start with 5 minutes in the morning and increase it to at least
20 minutes. You will see results after six to twelve months. Though it could
be that you feel improvements much earlier because of additional acute
effects.
- Eat very clean, and rich in micronutrients. Eating brain is not only for
zombies. Brain is very nutrient-dense and healthy. There is a simple reason
for it: The brain needs a lot of nutrients. Therefore, it is nutrient rich.
You doesn’t have to eat brain explicitly. But you concentration will improve
if you switch from a pizza diet to a paleo-type diet. Eat fatty fish a couple
of times a week. Consume foods like kale, berries and stinging nettles. And
consider supplementing creatine and some adaptogens.
- Do a combination of strength and endurance training. Both are needed for a
healthy brain. Train daily, but briefly. A short 30–45min workout per day (as
part of your morning routine) is sufficient. Mix in very light days (one day
could be very slow jogging for 30 Minutes)
- Engage in temperature stress. Cold training and sauna.
- Break up your deep work with small breaks to shake up the tension. 3–5
minutes of movement every 40 minutes of work is good enough.
- If you cannot concentrate on specific material, change the subject or the
mode. If you wrote on your computer on psychology, switch do drawing a
diagram on paper about some historical event.
- Drink water!
- Consume coffee three times a week, tops. It is a real mental drain.
- Block everything not needed. You smartphone needs to be in another room.
Switch off the door bell etc.
- Cool down. After an exhausting deep work session you should go into nature.
Take a walk in a park if you don’t have woods or true nature available. Just
walk as long as you need to feel refreshed.