Improve mental clarity with these 11 strategies
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Our minds work best when they feel clear. But experiencing mental fog isn't uncommon. We explore 10 strategies to help you improve your mental clarity.
We've all had those brilliant moments when the clouds of confusion part, and suddenly everything becomes crystal clear. Mental clarity is invaluable in a world where we're bombarded with information, distractions, and endless to-do lists. So the next time you can’t think straight, try some of our strategies to help you improve your mental clarity.
What is mental clarity?
Mental clarity is more than just the absence of confusion. It’s a specific mental state in which your mind feels sharp, your thoughts clear, and focus undivided.
When in a state of mental clarity, the brain can think quickly and creatively, solve problems effectively, and maintain focus on a task without distraction. Not only does it increase efficiency, but it also boosts confidence and overall happiness.
Having mental clarity is like having a superpower in today's fast-paced world. It helps you make wise decisions, concentrate on your tasks, and handle life's ups and downs with more ease and resilience. It’s that mental sweet spot that keeps us feeling on top of our game. So why is it so elusive?
What causes a lack of mental clarity?
Like everything in life, days ebb and flow, and there are those moments when the mind just feels foggy. You may find yourself grappling with a hazy, sluggish mind, unable to concentrate or think straight. This brain fog can stem from numerous sources, including:
Insufficient sleep
Poor nutrition
Information overload
Physical inactivity
Chronic stress
When your basic needs for rest, proper nutrition, exercise, and relief from information overload aren’t consistently met, it's no wonder mental clarity falters. But by honing in on these key lifestyle factors, you can troubleshoot what's reducing your ability to think clearly.
Did you know that research has linked prolonged stress and anxiety to decreased mental clarity? One study published in the Journal of Neuroscience discovered that chronic stress triggers long-term changes in the brain that may lead to cognitive problems.
While it's completely normal to experience short-term stress, finding effective ways to manage long-term stress is essential to maintain your mental sharpness.
8 signs you’re struggling with mental clarity
If you’re not sure whether you’re experiencing a lack of mental clarity, try looking out for these common signs.
1. Difficulty concentrating
Do you find your mind wandering off, no matter how hard you try to keep it focused? You might be struggling to focus on a book, a conversation, or even a TV show. This can be a sign that you’re not in a state of mental clarity.
2. Trouble performing well at work
If your performance at work has taken a nosedive, it could be a sign of brain fog. Maybe you're making more mistakes than usual, struggling with tasks that used to be a breeze, or just feeling overwhelmed by your workload. When this happens, slow down. You might need a short reset.
💙 Try this Reset with the Breath practice with Jay Shetty.
3. Forgetfulness
If you’re forgetting appointments, misplacing your keys, or struggling to remember names, then you may be lacking mental clarity. A foggy brain often leads to forgetfulness and short-term memory problems. When you’re in this kind of a state, it can help to take a few moments to ground yourself.
💙 Try Reset Your Attention with Dr. Eric López, Ph.D. for a quick mindful reset.
4. Feeling mentally sluggish
Do you often feel like you're wading through molasses? Does your brain feel dull and slow, as if it's taking longer than usual to process information and respond? It might be time to take a break so you can focus on regaining your mental clarity.
5. Difficulty making decisions
Decision-making can become daunting when you’re lacking mental clarity, even about the smallest, most basic of things like what to have for lunch.
6. Loneliness and isolation
If you’re lacking mental clarity, you might find yourself avoiding social interactions because they feel too demanding. It's as if maintaining a conversation or connecting with others takes too much mental effort. If you’re feeling isolated, seek support from your loved ones, or in some cases, a mental health professional.
7. Poor sleep
You might be lacking mental clarity if you’re struggling to fall asleep or you wake up frequently throughout the night. Or, if you are sleeping, perhaps you’re waking up feeling as if you haven't rested.
8. Constant tiredness
This isn't just about feeling sleepy. It's a deep-seated fatigue that persists, regardless of how much sleep you get or coffee you drink. If you’re constantly feeling fatigued, it’s time to take action.
💙 First try a mindfulness practice like this guided meditation on Managing Overwhelm with Chibs Okereke. Then employ some of these other tips to regain mental clarity.
11 strategies to improve mental clarity
Ready to feel focused, clear-headed, and mentally energized again? We got you. Try incorporating these practical strategies.
1. Make sleep a non-negotiable
The occasional sleepless night is normal, but if you’re tossing and turning regularly then you might want to make some changes. Quality sleep is like a deep cleanse for your brain, helping with everything from memory to decision-making. Make time to get quality sleep regularly.
💙 Take the stress out of falling asleep by tuning into one of our Sleep Stories, like Extreme Sleeps: Antarctica
2. Sleep gives your brain a “deep clean”
Sleep has a powerful impact on the brain. And although we don’t know everything that happens to the brain while we’re sleeping, what we do know is that it’s during this time that the brain engages in something of a “deep clean”.
The brain has its own personal housekeeping service—the glymphatic system—that works like a dedicated cleaning crew, bringing in fresh fluids, mixing them with the used ones, and then flushing it all out.
Chronic sleep deprivation impacts the proper functioning of this system which can lead to serious issues, like those seen in traumatic brain injuries or Alzheimer's disease. So when we talk about prioritizing sleep, it's not just about feeling refreshed. It's about giving your brain the downtime it needs to stay free of neurotoxins.
3. Push stress out of the driver’s seat
When you’re constantly stressed out, your brain has a harder time focusing. The prefrontal cortex is responsible for higher-level thinking and decision-making. But when stressed, the brain jumps into fight-or-flight mode, which makes it exhausting for your prefrontal cortex to concentrate.
Learning to manage stress effectively can take the weight off your cognitive function and let your mind breathe. From deep breathing exercises to a walk in nature, find what helps you unwind.
💙 Reduce stress with the U.S. Surgeon General’s Mindfulness Tools program.
4. Slow your scroll
In this digital age, everyone is prone to screen-time overload. From work emails on the laptop to social updates on the phone, it's a barrage of blues light and a ton of stimuli. Overexposure to screens can leave your mind feeling like a room with too many lights on - buzzing and overwhelming.
By limiting screen time, especially before bed, the brain gets a chance to wind down, kick back, and refresh. Turn off the gadgets and turn up the mental clarity!
💙 Need some guidance? Try Let’s Unplug with Chibs Okereke.
5. Get moving
Exercise isn't just about getting those muscles in shape, it's also about conditioning the mind. Regular physical activity kickstarts your circulation, escorting essential nutrients to every corner of your brain. So lace up those sneakers and give your brain the nourishment it needs. Be it a short walk, a yoga session, or a dance class - move your body in a way that makes your heart, and mind, happy.
6. Choose foods that fuel your mind
Healthy eating doesn’t just support your body, it also benefits your brain. Fill your plate with colorful fruits, vegetables, lean proteins, and whole grains, and watch your mind thrive. And don’t forget that your brain is made up of about 75% water so be sure to keep yourself hydrated.
7. Challenge your brain
Keep your mind fit and sharp by giving it a regular workout. Dive into an engrossing book, crack a Sudoku puzzle, or learn a new language. Just like physical exercise, your brain loves a good challenge too!
8. Embrace mindfulness
Ever feel like your mind’s a web browser with too many tabs open? Mindfulness can help close those tabs and focus on the one that matters - the present moment. Practicing mindfulness through meditation reduces mental clutter over time and helps to keep your mental desktop tidy.
Integrating even a few minutes of Calm into your daily routine can help not only boost mental clarity but also reduce stress and anxiety.
💙 Not sure where to start your mindfulness journey? We love Mindfulness for Beginners with Jeff Warren.
9. Strike a work-life balance
Balance isn’t just for yoga poses, it’s for life too. Juggling between work, leisure, and rest is like walking a tightrope. With the right balance, you can prevent burnout and keep stress from fogging up your mental clarity.
When you notice your ability to concentrate wavering, take a 20-30 minute break to recharge mentally. Step outside for fresh air, enjoy a snack, listen to music - anything that relaxes your mind.
💙 Take a short brain break with this 10-minute meditation on Clarity.
10. Reduce mental clutter
Whether it's cluttered workspaces, crammed schedules, or an overflowing inbox, too much clutter occupies mental bandwidth. Make a habit of regularly clearing and simplifying your physical and digital environment to free up mind space. Limit multitasking as well.
💙 Try our 7 Days of Focus with Tamara Levitt to practice staying focused.
11. Call your doctor when you need to
You know your body better than anyone else. If you notice persistent brain fog despite making positive changes, it could be a sign of something more. Regular check-ups can help keep any potential health issues in check. Because a healthy you is a mentally clear you.
Be patient if increased clarity doesn't happen instantly, especially if brain fog has been your status quo for a while. Implementing these tips will put you on the path to better mental clarity, helping you through your day with focus and productivity.
Mental clarity FAQs
What is mental clarity?
Mental clarity refers to the ability to think clearly, focus your attention, and concentrate without feeling distracted or confused. It means being able to make quick, rational decisions and process information efficiently.
How do you get mental clarity?
Improving mental clarity involves lifestyle strategies like getting enough sleep, eating a balanced diet, exercising, practicing mindfulness, taking breaks when needed, and reducing clutter and distractions.
What causes a lack of mental clarity?
A lack of mental clarity, often described as brain fog, can be caused by several factors. These can include prolonged stress or anxiety, inadequate sleep, unhealthy diet, lack of physical activity, and a poor work-life balance.
How do I get more energy and mental clarity?
You may need to revamp some lifestyle choices to boost your energy and mental clarity. Prioritize getting quality sleep, ensure your diet is nutritious and balanced, engage in regular physical activity, and learn to manage stress. You might also find that adopting practices such as mindfulness and meditation, available through Calm, can help enhance your energy levels and clear your mind.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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