Start the day with a breakfast high in fiber. Fiber-rich foods such as bran, berries and whole grain cereals provide steady, long-lasting energy. Because fiber is dense and difficult to digest, it stabilizes blood-sugar levels by slowing the absorption of glucose into the bloodstream. This keeps blood-sugar levels from spiking and plummeting, which increases fatigue and mental confusion.
Eat a small snack every three hours to maintain energy. A 4 ounce serving of tuna, nuts, bananas or dark chocolate can do more than keep hunger at bay. The omega-3 fatty acids found in tuna, the vitamin B6 in bananas, the magnesium in nuts and the flavonoids in dark chocolate all help aid brain function and concentration.
Drink plenty of water. Mild dehydration is a common cause of mental fatigue, responsible for slowing blood flow and brain function. Don't wait until you feel thirsty, and try to drink eight glasses of water a day.
Take a walk. Sitting in a sedentary position decreases oxygen supply to the brain, impairing concentration and focus. Every 45 minutes, take a break from sitting at the desk or computer and walk for 2 minutes. It's not necessary to walk far, even a walk down the hallway or marching in place can help refresh your mind.
Maintain proper posture. The brain may interpret slouching or reclining as signals to prepare for sleep. Engage the core muscles to keep the back straight, shoulders back and the head, neck and torso in vertical alignment. Sitting with proper posture is not only good for the body, the awareness and physical activity it requires will also help keep you mentally alert.
Breathe deeply. Deep breathing raises blood oxygen levels in the body and brain. Stand with one hand on your abdomen and inhale slowly through your nose. Inhale deeply so your hand feels the abdomen expand with the breath. Hold for four seconds and then exhale slowly through the mouth. Repeat 10 times.
Rest your eyes. When working on a computer, it's important to reduce eye strain by looking away from the screen every 20 minutes. For 20 seconds, gaze out a window or at a point at least 10 feet away; looking into the distance allows the eyes to refocus. Close your eyes for 10 seconds before returning to the computer screen.
Create a neutral workspace conducive to concentration. Because sleepiness can increase the tendency to daydream, sit facing away from all windows to decrease temptation. Reduce visual clutter by moving pictures, posters and decorations out of your sight-line. Create a clean work surface by removing unnecessary papers and gadgets.
Minimize noise distractions. Shut off televisions, radios and other noisy appliances such as dishwashers, washing machines and dryers. Turn the ringer off your home phone and turn cell phones off completely; a cell phone set on vibrate is still a distraction. If working online, turn audio email notifications off.
Lower the room temperature. Warm air causes drowsiness, while cool air helps people stay awake and alert. According to a 2006 study on room temperature and office productivity at the Lawrence Berkeley National Laboratory, the optimum temperature for productivity and comfort is between 69 and 73 degrees Fahrenheit. However, optimum temperature can vary for individuals. If you cannot regulate the temperature of your workspace, a small fan can provide ventilation and dry cool air.
Take notes as you listen in class, lectures or meetings. Analyzing information, deciding which points are important and how to summarize them requires a high level of concentration. This will keep you alert, involved and focused on the speaker. Taking notes also requires processing information both visually and audibly, which aids comprehension and memory.
Get involved in discussions. Volunteer to take part in demonstrations, ask questions, make relevant comments, share opinions and offer suggestions. The more engaged you are, the easier it is to listen to others and stay focused.
Switch between study subjects to retain focus. When studying multiple subjects, devote 20 minutes to each, switching between them regularly for a 3-hour study session. This will reduce monotony and stimulate interest. Use this technique when studying a single subject by breaking the subject into smaller sections.