Understanding What Impacts Your Focus

Jul 13

Estimated Read Time: 10 minutes

If you’ve been struggling to focus lately, feeling foggy, distracted, or mentally tired, there’s usually a reason.

It’s easy to blame stress or assume something deeper is going on. But in many cases, your ability to concentrate, stay motivated, and think clearly comes down to your daily habits.

Your sleep schedule, sunlight exposure, stress levels, breathing patterns, and the foods you eat all influence how your brain functions and how easily you can stay on task.

When even one of these is off, productivity drops and your mood often follows. And for many people dealing with ADHD, brain fog, or fatigue, it’s rarely just one of these issues, but rather a combination of patterns that build over time.

You do have a good deal of control over your mental performance, even if it doesn't feel that way. Below, I’ll walk you through what to do to improve your focus, mood, and energy.

Tip #1: Stick to a Consistent Sleep Schedule (and Go to Bed Earlier)

We often hear that how much you sleep is what matters most. That’s true, but when you sleep is also important.

Your brain runs on a circadian rhythm (your "internal clock"), which is tied closely to light and darkness. Hormones like melatonin and cortisol rise and fall based on that rhythm, which then affects your memory, alertness, and focus the next day.

Going to sleep late, especially after midnight, can disrupt this pattern even if you still get 7 to 8 hours of sleep.

Earlier sleep tends to include more deep sleep, which is when your brain clears waste, consolidates memories, and resets for the next day.

Studies have shown that people with consistent sleep schedules tend to have better cognitive performance, improved attention, and more stable moods. So if you're struggling to focus, sleep timing is one of the first things to fix.

Here’s what I suggest:

Aim to go to sleep before midnight every night.
Keep your sleep and wake time consistent, even on weekends.
Dim lights at night to support natural melatonin production. So instead of scrolling on your phone or watching TV, do something calming like reading or journaling.

Tip #2: Move Your Body Daily to Boost Focus and Mood

If there’s one habit that consistently improves mental health and cognitive function, it’s movement.

Exercise increases blood flow to the brain and supports neurotransmitters like dopamine and serotonin, both of which have a direct role in attention and motivation.

That’s part of the reason why movement is strongly recommended for people with ADHD.

Research shows over and over that exercise can improve attention, executive function, impulse control, and mood, with some studies suggesting benefits comparable to certain medications (at least in moderate cases).

You don’t need intense workouts to see results, either. You can start with:

Walking daily, especially outside, and aiming for about 10K steps/day
Strength training a few times per week
Adding short bursts of higher intensity movement if it feels good

Even a 20-minute walk can shift how you think and feel, often leading to better problem-solving, creativity, and a calmer outlook.

Tip #3: Get Morning Sunlight to Support Your Brain

Getting sunlight, especially early in the day, is one of the simplest ways to feel sharper and more motivated.

Morning light helps regulate your circadian rhythm, which affects your sleep quality, hormone balance, and alertness. It also supports serotonin production, which regulates your mood and mental clarity.

People who get regular sunlight exposure tend to sleep better, feel more energized and alert, think more clearly, and deal with fewer or less intense depression symptoms.

Try this:

Get outside within 30 minutes of waking
Spend more time outdoors during the day when possible, such as taking walks, gardening, or playing with your pet or kids
Aim for at least 10 to 20 minutes of natural light in your eyes and your skin (without sunscreen) most days of the week

Tip #4: Spend Time Grounding & in Nature to Reset Your Nervous System

The vast majority of adults spend their day indoors, often in front of screens and under artificial lights. In that environment, your brain never really gets a break.

Spending time outside, especially in nature, helps to naturally shift you into a more relaxed state of mind, which lowers cortisol and gives your brain a chance to reset.

Studies have shown that time in nature can reduce stress, improve mood, and even support better focus and creativity.

Grounding, or walking barefoot on natural surfaces like grass or sand, is also a great way to balance your nervous system and even reduce inflammation (an important aspect of protecting your brain as you age).

We're all busy, so it's okay if you don't have hours to spend outdoors. You can simply:

Take a walk in a park or green space
Sit outside for 10 to 20 minutes without your phone
Walk barefoot when you have the chance
Make more contact with the earth, such as lying on the beach, playing in the grass, or growing a garden

Tip #5: Improve Your Breathing to Increase Oxygen and Clarity

It sounds simple, but breathing has a massive role in how your brain functions.

Shallow breathing, especially through your mouth, can increase stress signals and reduce oxygen delivery.

Nasal breathing, on the other hand, supports better oxygen exchange and helps calm your nervous system.

Slow breathing can also activate parts of the nervous system including the vagus nerve, which puts you in a calm "rest and digest" mode.

Even a few minutes of slow, controlled breathing is beneficial for managing anxiety and improving mental clarity.

Here's how to do it:

Inhale through your nose for 4 seconds
Hold for 2 to 4 seconds
Exhale slowly for 6 to 8 seconds
Repeat for 3 to 5 minutes every day, whenever you have time

Another tip: You can also consider using mouth tape at night if you tend to breathe through your mouth while sleeping.

Tip #6: Lower Cortisol to Support Focus and Calm

Cortisol, one of your main "stress hormones," helps you stay alert, but when it stays elevated for too long, it winds up wearing you down. High cortisol levels are linked to anxiety, poor focus, sleep issues, and fatigue.

Ashwagandha, particularly the extensively researched type KSM-66, has been shown to help lower stress and cortisol, which has big payoffs for mental health.

In clinical studies, taking around 600 mg per day of KSM-66 has been associated with:

Lower cortisol levels by about 25%
Increased DHEA, which supports resilience and energy
Improved attention

Some research also suggests that ashwagandha can lead to improvements in ADHD-related symptoms, likely because lowering excess stress can make it easier to stay on task, remain calm, and practice better emotional control.

Tip #7: Support Hormonal Balance to Reduce Brain Fog

For many women, brain fog and forgetfulness tend to show up during perimenopause. Hormonal shifts can influence neurotransmitters, stress levels, and sleep quality, all of which play a role in focus.

One option to consider is shatavari, particularly the standardized extract SRI-81. It’s been studied for its ability to support cognitive function and help lower stress during hormonal transitions, particularly when it's combined with ashwagandha.

In clinical trials, shatavari has been linked to improvements in memory, attention, and overall mental performance, especially in women navigating this stage.

Tip #8: Use Targeted Supplements to Support Cognitive Function

Some nutrients and compounds can support brain function when used alongside good habits. Here are a few worth knowing:

Lion’s Mane Mushroom: Supports nerve growth factor (NGF), which helps maintain healthy brain cells and supports memory, processing speed, and focus.

Phosphatidylcholine: Provides choline, which your body uses to produce acetylcholine, a neurotransmitter involved in learning and attention.

Vinpocetine (from periwinkle extract): Supports blood flow to the brain and can potentially improve mental clarity and processing.

Ginkgo Biloba: Helps improve circulation and has been studied for its effects on memory and cognitive performance, especially if you’re dealing with brain fog or mental fatigue.

Tip #9: Eat Foods That Fuel Your Brain (Not Drain It)

Your brain needs the right nutrients to function well. When your energy is steady, your focus usually is too.

Diets high in processed foods and sugar are linked to more brain fog, poor focus, and mood swings. On the other hand, nutrient-dense foods support stable blood sugar, provide your brain with fuel, and usually lead to clearer thinking.

Focus on:

Foods rich in anthocyanins (antioxidants that support brain health), like blueberries, blackberries, raspberries, and acai. These compounds have been shown to support memory, protect brain cells from oxidative stress, and improve communication between neurons.
Egg yolks (including chicken, duck, quail, and fish eggs), which provide choline and healthy fats. Choline is used to produce acetylcholine, a neurotransmitter involved in memory, learning, and focus.
Plenty of quality protein, which helps stabilize blood sugar and supports the production of neurotransmitters like dopamine and serotonin. When your blood sugar is steady, your energy and focus tend to be more consistent throughout the day.

Putting It All Together: Your Plan For Improved Focus

Start with a few habits that make the biggest difference:

Go to bed earlier and keep your sleep schedule consistent
Get sunlight, especially in the morning
Move your body daily, such as by walking plenty
Spend time outside
Practice slow, nasal breathing
Support your body with nutrient-dense foods
Use ashwagandha (around 600 mg daily) to support stress balance
Consider shatavari (SRI-81) for hormone-related brain fog
Include Lion’s Mane, phosphatidylcholine, vinpocetine, or ginkgo if needed
Eat foods rich in antioxidants and choline, including berries and egg yolks

Focus isn’t something you either have or don’t. It reflects how well your body is supported day to day. When you improve the inputs, your brain starts to respond.

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC6773696/

https://pubmed.ncbi.nlm.nih.gov/37033046/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9952527/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8892387/

https://onlinelibrary.wiley.com/doi/10.1111/jsr.13724

https://pmc.ncbi.nlm.nih.gov/articles/PMC8125471/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6926748/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10618082/

https://pubmed.ncbi.nlm.nih.gov/40792649/

https://pmc.ncbi.nlm.nih.gov/articles/PMC12372116/

https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/