7 practical ways to improve your mental capacity before work

Almost all of us struggle to deal with a significant number of personal and work problems every day. The endless challenge of achieving success in all areas of life can rob us of strength and optimism.

But fortunately for us, there are a number of simple things we can do every day that improve our brains, our mental and physical performance, and, in turn, our quality of life. Here are seven ideas to try every morning before going to work.

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1. Read a book.

One of the best ways to stimulate your mind is through reading: chapters of a book, newspaper, or articles on the Internet. Enriching your brain with new information is vital to your physical and mental health and is encouraged by neurosurgeons. Reading a little in the morning will also help you calm down and reset your priorities for the day ahead, focusing on something other than your daily chores. For the same reason, reading a book or newspaper can encourage you to look at a routine task from a different angle.

2. Exercise.

It is well known that exercise plays an important role in maintaining our physical and mental health. But doing a quick workout before work is also a great way to strengthen your brain. Exercise actually alters brain chemistry and has even been compared to the effects of taking antidepressants. It signals the release of several key neurotransmitters, many of which play vital roles in keeping our brains sharp as we age. Most importantly, exercise helps pump blood and oxygen to the brain, allowing our gray matter to work at its best. This leads to better and clearer decision-making, judgment, and memory.

3. Meditate.

Research is increasingly showing that meditation can help improve focus, concentration, reduce anxiety and depression, and improve our overall mental state. And also develop awareness and find your purpose. Research has shown that the amygdala - the part of the brain that is the source of our fearful and disturbing emotions - shrinks in brain cells as a result of meditation. People who meditate are also able to recall information faster, suggesting that the ability to quickly filter out mental noise allows working memory to seek and find the information it needs faster and more efficiently.

4. Play classical music.

The gentle, soothing music of Mozart and Beethoven has long been considered beneficial for the brain and productivity in general. One famous study mentions the so-called "Mozart effect" where listening to classical music can improve a person's ability to think in the long term and abstractly. Listening to classical music during morning rituals or exercise has been shown to significantly improve fluency, cognitive function, and overall focus and concentration.

5. Play a quick puzzle game.

Constantly trying to teach yourself new things and discovering new knowledge improves brain health and creates new neural connections. Tasks that are not only challenging but varied and new, such as Sudoku or flashback games, can actually improve your mental performance and help build cognitive reserves. It is important that the activities that stimulate the brain constantly change with increasing complexity, and try those that involve different parts of the brain. Many of these techniques can be performed in just a few minutes each day, testing different skills on different days.

6. Make a gratitude list.

It may sound implausible, but it is scientifically proven that when you draw attention to things in your life that you are grateful for, your brain actually works better. Brain imaging studies have shown that practicing gratitude literally helps you have a brain to be grateful for. To do this, simply write down five things you are grateful for every day - it could be anything. In one experiment, when people did this exercise, they noticed a significant positive difference in their happiness levels in just three weeks. People who express gratitude regularly are healthier, more optimistic, make more progress towards their goals, have a greater sense of well-being, and help others more.

7. Spin the spinner.

A spinner is believed to be a type of toy that is designed to relieve stress. These small devices were originally created to help students with ADHD and autism. Many experts now argue that spinners can improve concentration and release negative energy.