Concentration is key to success at work or in sports. Everything depends on your mind and your mindset. That's precisely why it's so crucial to know what you can do to improve your focus and memory. We'll share all the hacks and tricks on the subject. Get started!
Table of contents
1. Mental performance – the key to success
What could you achieve if you were always 100% focused? If you could access information in seconds and at will, memorize facts and figures better, and boast a strong memory?
Concentration , razor-sharp focus , and a good memory are the keys to success – but unfortunately, not everyone can concentrate equally well, and memory capacity also varies from person to person. You probably know from your own experience that directing your full attention to a goal , not allowing yourself to be distracted, and thus solving a task feels incredibly good, yet it 's so difficult .
It is not only biohackers like you who have set themselves the goal of extending their concentration span and getting into the flow , that is, into the absolute creative frenzy , but also for students , office athletes and everyday heroes, mental performance is crucial for achieving their goals .
2. Storing information – How does your brain work?
To understand how concentration and the storage of information are actually possible, it's important to take a look at the brain. What happens in the brain while we think? Or, to put it more simply: How does our brain function?
Our brain uses 3 memory models :
- short-term memory
- long-term memory
- the ultra-short-term memory
Ultra-short-term memory (UTM) is also called sensory memory because the information received through the senses is stored here only for a very short period of time, 0.5 – 2 seconds , during which time it is checked and filtered for its importance.
Although the UKZ can store enormous amounts of data, such as the millions of pieces of information necessary for orientation in a place in the present, after such a short storage of information in the UKZ, all useless information is (fortunately) lost again.
Only a very small, but somehow " significant " fraction makes the leap to the next memory – the short-term memory . Short-term memory is a particularly important part of our overall memory complex. The stored information in short-term memory is only absorbed and processed for a short period of time before it is either erased or successfully finds its way into long-term memory.
However, the common belief that events remembered for only a few hours or days are stored only in short-term memory, and not in long-term memory, is incorrect. According to most scientists, the storage duration of short-term memory is only between 20 seconds and approximately 20 minutes , with a maximum of 1 hour! [1]
3. Factors that control your concentration
There are many factors that can shorten or completely destroy your attention span . These include your mood , your physical constitution , your environment , your sleep quality [2], and ultimately your diet .
Through them, you can support your brain in its work and provide it with the important neurotransmitters and energy it needs to function at its full potential. Your brain's health is essential for your ability to concentrate . Your brain cells are surrounded by a membrane called myelin , which is responsible for transmitting impulses.
Furthermore, stress also plays a significant role when it comes to your ability to concentrate . It's important to know that stress shouldn't be avoided per se. Short-term stress , such as before an exam, does n't have any harmful effects on you—quite the opposite.
So-called eustress activates you for a short period of time and thus actually has a positive effect on you. Stress only becomes dangerous when it persists over a longer period . Then the stress hormone cortisol is constantly released and can lead to cell damage in the brain and thus difficulty concentrating [3].
This type of stress is also called distress . You're probably also familiar with procrastination . Procrastination involves repeatedly putting off tasks until it's ultimately too late. However, it's not quite as fun as it sounds.
Procrastination is now recognized as a serious impairment, often associated with extreme performance difficulties and the fear of failure. Constant procrastination can become a problem at school, university, or work, as it is closely linked to a decline in performance [4].
When under great pressure to perform, many students or employees turn to so-called "study pills." These legal versions work with a combination of micronutrients and can help you enter the deep work phase, when you're most productive, without any unwanted side effects.
BRAINEFFECT HACK : Our Focus capsules contain vitamin B5 for your concentration and work without caffeine.
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4. Brainfood – food for the brain
A major topic is proper nutrition for the brain , also known as brain food . Did you know that the brain only makes up 2% of your body mass but uses 20% of your energy reserves ? This makes the brain a real energy hog , which means that to be more focused and utilize your brain's full potential, you need to give it what it needs: energy.
The brain obtains this energy either from glucose , i.e., broken down carbohydrates or sugar , or from ketone bodies , which the body produces from MCT fatty acids . The discovery that the brain can draw its energy from ketones is still relatively new and therefore not widely known.
Ketones offer the great advantage that they do not affect insulin levels and can be metabolized extremely quickly . For your brain, this means faster and more stable energy without a drop in performance [5].
Furthermore, there are certain micronutrients and vitamins that are essential for your brain's function. These include omega-3 fatty acids , especially DHA and EPA , since the brain itself is made up of 30% DHA.
Here, it functions as a membrane component of nerve cells, making a regular intake of DHA essential. DHA and EPA must be ingested through food; the body cannot produce them itself.
BRAINEFFECT HACK : You can find the important omega-3 fatty acids in high concentrations, for example, in our krill oil or our VEGAN OMEGA 3 .
5. Nootropics – Support from the plant world
Nootropics is a collective term for plant substances and dietary supplements that have a positive effect on your concentration and mental performance . Nootropics are not about compensating for deficiencies, but rather about optimizing your mental performance naturally . Therefore, nootropics are not medications and are not only available in pharmacies.
They are generally based on herbal ingredients and mechanisms of action, and can therefore be obtained without a prescription . The question of which nootropics are best suited for whom can only be answered on an individual basis. Each person must decide for themselves which areas require optimization.
However, when it comes to improving your concentration and boosting your mental performance, various studies have shown that some micronutrients are very beneficial.
Therefore, the use of supplements that are particularly beneficial for brain performance is also referred to as "brain doping." These supplements contain, among other ingredients:
You've heard of many of its ingredients, but are wondering what citicoline is? Choline plays an important role in transmitting information within the brain. Specifically, it's the neurotransmitter acetylcholine, which is formed from choline through conversion processes and is responsible for this transmission.
Without acetylcholine, communication between the different brain regions is disrupted. If this neurotransmitter is missing to transport information to where it is needed, you are left in the dark.
BRAINEFFECT HACK : Want mental energy in natural snacks? Then our smart snacks, KICKBAR and POWERBALLS, are just what you need.
Podcast on the topic
Episode 46 | Nootropics − Power substances for your mental performance
Nootropics are generally considered substances that have a positive effect on the central nervous system. They have a positive effect on our concentration and performance, for example, and are often referred to as "smart drugs."
The most well-known nootropic is caffeine , which most of you are probably already familiar with. However, there are several other nootropic substances whose positive effects everyone could benefit from. Fabian gathered some insights on his Trend Watch tour in the US, and Olli will discuss them with him today. Many nootropics are prescription-only and carry some side effects. These are also discussed in this episode.
6. Productivity hacks – small tricks with big impact
What else can you do outside of your diet to be more productive and improve your mental performance? We have a few productivity hacks for you that you can easily integrate into your daily routine.
a) Hack your BDNF levels
BDNF stands for Brain-Derived Neurotrophic Factor . It influences a wide variety of brain functions. BDNF is particularly important for your long-term memory . It helps support the survival of existing neurons and promotes the growth, regeneration, and formation of new neurons and synapses, which is why BDNF is also considered a growth hormone in the brain .
The easiest way to boost your BDNF levels is with vitamin D. Sunlight and vitamin D have a direct impact on your BDNF levels and are therefore especially important for your memory and learning ability.
b) Caffeine Nap
You've probably heard of power napping, a short nap that can work wonders. But are you also familiar with the caffeine nap ? This also involves taking a short nap, but shortly before, you drink a cup of coffee or another favorite caffeinated beverage.
That's a contradiction, you might think? No, it doesn't. Caffeine takes 15-20 minutes to take effect, and if you've slept during that time, you'll wake up twice as energized.
c) Meditation
Meditation is a very good tool for relaxing and improving your concentration . But what happens in your brain while you meditate? You take a kind of observer position , where you only sense your own body and mind, thus reducing external stimuli.
This process stimulates the hippocampus , the area of the brain responsible for all types of learning and emotional processing. Researchers at Harvard University have studied the relationship between meditation and the brain and have confirmed that regular meditation significantly increases the hippocampus's growth.
d) Use the morning hours
"The early bird catches the worm," or "The early bird catches the worm," as the saying goes, and there's some truth to that. The morning sets the tone for the day, and we're actually most productive in the morning. This is due to the production of the hormone cortisol , which wakes you up in the morning .
Cortisol production peaks around 6:30 a.m., meaning that from a hormonal perspective, this is the time when we are optimally tuned for peak mental performance. This peak lasts until about 10 a.m. Therefore, we are at our most mentally productive between 7 and 10 a.m. So, become an early riser tomorrow!
e) Memorizing with psychological tricks
What's the best way to memorize information? We've compiled a few tips, tricks, and mnemonics that will make it easier for you to remember things and recall them later. Memorizing? It's easier with psychological tricks .
Podcast on the topic
Episode 36 | OYD - Increase your productivity with the right focus
With so many tasks and even more distractions, the only thing that will help you deliver your best performance right now is the right focus. Full control over your most important tasks. However, with all these distractions, we often find it difficult to maintain focus for an extended period of time.
Whether at work, in everyday life, or during sports, you constantly have to fight against external distractions in order to perform at your best. So how do you manage to stay consistently focused? In today's podcast episode, Olli and Patrick explored this very topic and share their best hacks and learnings with you.
7. Conclusion
Success begins in the mind. Only when you're mentally clear and fully present can you get the most out of yourself and deliver. No one can concentrate 100% all day, but with a few tricks, you can help your body achieve full focus.
Nutrition, or rather, brain food, is just one possible starting point. You can also do something for your performance by establishing routines. Give it a try and take the plunge! You'll also receive more hacks to boost your mental and physical performance regularly via our newsletter, delivered directly to your inbox. Simply sign up and browse.
The foundation for more energy is a balanced diet. Want to know what you can do to boost your energy? Would you like personalized product recommendations and energy coaching tips based on your personal goals? Then start our free Performance Coach now.
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8. Sources
[1] Milke, Sabrina (2016). Ludwigsburg University of Education. Logos Verlag Berlin GmbH. Does priming influence physics learning? An empirical study on Newton's third law , pp. 31ff.
[2] van der Heijden, KB, Vermeulen, MCM, Donjacour, CEHM et al. (2017). Journal of Sleep Research. Chronic sleep reduction is associated with academic achievement and study concentration in higher education students. [ https://www.ncbi.nlm.nih.gov/pubmed/28880425 ]
[3] Vogel, Susanne, Schwabe Lars, npj Science of Learning. Learning and memory under stress: implications for the classroom. [ https://www.nature.com/articles/npjscilearn201611#ref4 ]
[4] University Medical Center of the Johannes Gutenberg University Mainz (2016), Procrastination . [ http://www.unimedizin-mainz.de/psychosomatik/patienten/psychosomatische-erkrankungen/prokrastination.html ]
[5] Prince, A , Zhang, Y, Croniger C , Puchowicz, M. (2013). Advances in experimental medicine and biology. Oxidative metabolism: glucose versus ketones. [ https://www.ncbi.nlm.nih.gov/pubmed/23852511 ]
[6] McGlade, E , Agoston, AM , DiMuzio, J , Kizaki, M , Nakazaki, E , Kamiya, T , Yurgelun-Todd, D. (2015). Journal of attention disorders. The Effect of Citicoline Supplementation on Motor Speed and Attention in Adolescent Males. [ https://www.ncbi.nlm.nih.gov/pubmed/26179181 ]
[7] Yang, G , Wang, Y , Sun, J , Zhang, K , Liu, J (2016). Current topics in medicinal chemistry. Ginkgo Biloba for Mild Cognitive Impairment and Alzheimer's Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials . [ https://www.ncbi.nlm.nih.gov/pubmed/26268332 ]
[8] Ruchel, JB , Braun, JBS , Adefegha, SA (2017). Physiology & behavior. Guarana (Paullinia cupana) ameliorates memory impairment and modulates acetylcholinesterase activity in Poloxamer-407-induced hyperlipidemia in rat brain. [ https://www.ncbi.nlm.nih.gov/pubmed/27720901 ]
You can find further studies on the ingredients we use here .
