How to Improve Focus and Mental Clarity

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Do you ever feel like your entire week is like a case of the “Mondays”? Lack of focus and mental clarity can really put a damper on productivity.

Even if you feel like you got enough sleep, you may still experience a sense of scatter brain and fogginess. So, what’s up with that and how can we fix it?

I’ve outlined some tips and tricks that have helped get me back on track toward my goals when my focus and mental clarity weren’t up to speed.

Listen to a Motivational or Inspiring Podcast

This is a great suggestion if you’re like me and are busy all day, every day. If you can, listen to a podcast while you work, or during your commute.

There are a variety of motivational videos on YouTube. I like to search for my favorite speakers – Les Brown being one of my top go-tos. Just let your mind relax while you do my work.

It passes the time, makes work more enjoyable too!


You can also find lots of interesting podcasts on motivation, law of attraction or personal development.

Anything you can do to raise your energy and get excited about your life will automatically increase focus and mental clarity.

By the way – I’ve linked one of my favorite motivational YouTube videos by Les Brown below if you’d like to check it out!

Eat a Nutritious Breakfast

Pretty much since I’ve been working from home (thanks COVID) I’ve been eating breakfast later in the morning. This is only beneficial if I’m well rested.

If you’re experiencing lack of focus and mental clarity, chances are it’s time for something to eat.

What you choose to eat will make all the difference as well. Proteins such as nuts, granola or even a protein bar (look for ones without the sugar and other junk) are great to give you the energy you need to stay focused.

Breakfast aside, eating to properly fuel your mind and body throughout the day should be a priority. Especially if overall health and wellness is important to you.

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Get a quick morning workout in before heading out for the day. This could even just be a walk around the block with your cup of coffee (yes, I’ve absolutely done this).

I’m working toward a morning routine that will allow for a quick workout soon after I wake up.

I haven’t quite gotten there yet as I start work at 6a.m. so getting up at 5a.m. is still a work in progress.

If you can relate, try taking a 20-minute break or two throughout the day to walk outside. This has made a huge difference in my focus and mental clarity.

If you have a schedule that better allows for a regular gym routine even better! Last year I was regularly hitting the gym before work.

Even though I was getting up earlier, I was so much more energized and focused throughout my day.

If implementing a gym routine seems nearly impossible, start with only going once or twice a week. Work your way up to 4-6 times a week – you’ll feel amazing!

If you’re not comfortable being back in the gym yet, implement the same routine but from the comfort of your own home.

Play a Game

You heard right! There are tons of game apps you could download to your phone that will help you improve your focus. Typically, word puzzles or strategy type games.

Spending 10-15 minutes per day playing a game like this could help you work mental muscles you may not have ‘flexed’ in a while.

If you’re trying to eliminate screen time whenever possible, try opting for a puzzle book. A bit old school – I know.

I haven’t had the time for this in a while, but I used to love spending a few minutes here and there working on a Sudoku, word find or a classic cross word.

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Time Blocking

When focus and motivation start to run out at the least optimal time, take a minute and check your priority list.

Sometimes when we’re “in the zone” creating a list of everything we want to do at a certain time, we include things that don’t absolutely have to get done.

Take some time to rearrange your schedule to accommodate the things that are a priority to you and time block those tasks.

To do this, simply plan your day (or specific time allotment) out to the hour or half hour and stick to your plan.


Sometimes scheduling down to 15 minute blocks could work but I’ve found that when the time schedule is that restricted, it leaves too much room to fall behind.

If this happens you could end up giving up altogether. Try keeping your time blocks by the hour or half hour.

I’m currently working a full-time job in addition to wedding planning and developing this blog. Needless to say, time blocking has been my best friend these last several months.

I’ve found that ‘switching it up’ throughout the day keeping me productive when I don’t have the energy or focus to charge through my day head on.

Practice Mindfulness

Take a quick break in the middle of your day to check in with yourself. If meditation is the best way for you to do this, feel free! I find that having an internal conversation with myself to see why I’m “off” will center me.

It usually helps me find a solution and regain focus on my activities.

Do you ever come to a solution to a problem you’ve been having just by talking it out with a friend? It’s the same concept.

Journal, talk to yourself, or meditate on it. Anything you can do to get to the root of what is causing stress or lack of focus.

If you’ve found something that works for you, I’d love to hear about it! Also, if there are any mental health hacks you’d like to learn more about be sure to send me a quick message HERE!

As promised, here is the link to several of my favorite Les Brown videos from YouTube. Enjoy!

As previously mentioned, here is the discount link to sign up for online therapy (plus the “extras” toolbox) at 20% off your first month! START ONLINE COUNSELING 20% OFF

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Hi, I'm Marissa! I'm passionate about mental and emotional health and want to share what I've learned over the years with others! I've seen first hand how mental health struggles can cause serious issues within relationships, work life, daily productivity, self-worth and more! I truly believe that we owe it to ourselves to bring more awareness to these life changing topics. Start your mental/emotional health journey by learning more today!

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