Hi I was wondering if there was anyway I could improve my cognition and my ability to focus I find I get really disorganized which impairs my ability to hold down a job.Additionally my ability to focus is impaired too. This is really frustrating as I have a high IQ and would like to go to university in the fall but I do not know if I could make it in my current mental state.I’ve talked to my doctor but they have been next to useless in giving me advice to solve this problem I was wondering if anyone knew of any supplements or diets that would help me improve my mental state I know this isn’t really the forms area of expertise but I do know there are some guys on here Who are really knowledgable when it comes to this type of stuff
Inproveing cognition and focus
- Thread starter chaoswarror
- Start date
John Michael Kane
Crow
Routine really helps. Set an alarm to go to bed every time at the same time each night, waking up to an alarm early in the morning at the same time. Consistency.
If you're like most men, and watching porn, you need to knock that off. Check out the No Fap thread here on the forums. Porn impairs your ability to be focused and driven. You may slip up and watch it again on your journey to get clean. Don't get discouraged, just keep trying.
Also, lift weights. Lifting weights is no fun IMHO, but it gives me a feeling of accomplishment and discipline which is needed. To stay on track, try to get at least one workout buddy to hold you accountable for progress. Set a schedule and start working out together.
Limit time spent on social media. Facebook, Twitter, Youtube are mostly a waste of time. Same thing goes for Netflix. Very little of it is educational or worthwhile from a career standpoint. I highly recommend the browser extension StayFocusd, which auto-blocks sites after you've set a countdown timer per day.
As for supplements, I highly recommend some magnesium, which should help keep you calm. Look for transdermal magnesium oil, or you can make your own with magnesium chloride flakes you can buy on ebay for cheap. You should also look into a name-brand version of 5-HTP.
Uninstall apps from your cell phone that aren't providing a tangible benefit to your life. Instead, install Wunderlist and start adding to-do lists daily of accomplishments. It provides a satisfying "ping" sound each time something gets checked off.
Work on forming friends in real life with other men who can act as accountability partners for helping you get to where you want to be. Joining a volunteer group can put you in touch with men who are a bit older than you who can mentor you. Likewise, one of the best ways of personal growth is for you to take another man under your wing and help him out as much as possible.
Do not beat yourself up, but realize that we all go through stages. Get a life game plan written down and then focus on the little tasks required to accomplish it. Put it all in Wunderlist and work on it daily. You'll make headway before long.
If you're like most men, and watching porn, you need to knock that off. Check out the No Fap thread here on the forums. Porn impairs your ability to be focused and driven. You may slip up and watch it again on your journey to get clean. Don't get discouraged, just keep trying.
Also, lift weights. Lifting weights is no fun IMHO, but it gives me a feeling of accomplishment and discipline which is needed. To stay on track, try to get at least one workout buddy to hold you accountable for progress. Set a schedule and start working out together.
Limit time spent on social media. Facebook, Twitter, Youtube are mostly a waste of time. Same thing goes for Netflix. Very little of it is educational or worthwhile from a career standpoint. I highly recommend the browser extension StayFocusd, which auto-blocks sites after you've set a countdown timer per day.
As for supplements, I highly recommend some magnesium, which should help keep you calm. Look for transdermal magnesium oil, or you can make your own with magnesium chloride flakes you can buy on ebay for cheap. You should also look into a name-brand version of 5-HTP.
Uninstall apps from your cell phone that aren't providing a tangible benefit to your life. Instead, install Wunderlist and start adding to-do lists daily of accomplishments. It provides a satisfying "ping" sound each time something gets checked off.
Work on forming friends in real life with other men who can act as accountability partners for helping you get to where you want to be. Joining a volunteer group can put you in touch with men who are a bit older than you who can mentor you. Likewise, one of the best ways of personal growth is for you to take another man under your wing and help him out as much as possible.
Do not beat yourself up, but realize that we all go through stages. Get a life game plan written down and then focus on the little tasks required to accomplish it. Put it all in Wunderlist and work on it daily. You'll make headway before long.
Meliorare93
Robin
Very good tips in the post above! I'd add Read David Allen's Getting Things Done, lifechanger imo
Hypno
Crow
Improve your sleep. There is a separate thread here. Routine. Blackout windows with tinfoil. Limit screen time 2 hours before bed. white noise.
Give L-theanine a shot, its improved the quality of my sleep.
L-theanine is one of the most amazing sleep supplements. L-theanine is an amino acid that is found in abundance in some teas, especially green tea. What L-theanine does is to increase alpha wave activity in the brain, mimicking brain waves during deep sleep phases. Because of this, L-theanine increases the production of dopamine, serotonin, and GABA, which all promote sleep and elevate mood.
In a recent study of young males with ADHD, L-theanine improved sleep quality and length of time spent sleeping, and typically, all children with ADHD have much trouble sleeping. They also reported feeling more refreshed after sleep, that they had fewer nightmares, decreased anxiety and more relaxation at bedtime, and more energy throughout the following day as well. [27]
One great asset of L-theanine is that it does not cause grogginess or become addictive over time, as most sleep aids do. L-theanine has also been found to counteract the effects of caffeine (in studies with rats, to note) and promote sleep even when excessive caffeine is in the system. [28]
In another recent study, l-theanine helped subjects with major depressive disorder to get more restful sleep, and also produced positive effects like reducing anxiety and elevating mood.
https://www.theenergyblueprint.com/sleep-supplements/
Give L-theanine a shot, its improved the quality of my sleep.
L-theanine is one of the most amazing sleep supplements. L-theanine is an amino acid that is found in abundance in some teas, especially green tea. What L-theanine does is to increase alpha wave activity in the brain, mimicking brain waves during deep sleep phases. Because of this, L-theanine increases the production of dopamine, serotonin, and GABA, which all promote sleep and elevate mood.
In a recent study of young males with ADHD, L-theanine improved sleep quality and length of time spent sleeping, and typically, all children with ADHD have much trouble sleeping. They also reported feeling more refreshed after sleep, that they had fewer nightmares, decreased anxiety and more relaxation at bedtime, and more energy throughout the following day as well. [27]
One great asset of L-theanine is that it does not cause grogginess or become addictive over time, as most sleep aids do. L-theanine has also been found to counteract the effects of caffeine (in studies with rats, to note) and promote sleep even when excessive caffeine is in the system. [28]
In another recent study, l-theanine helped subjects with major depressive disorder to get more restful sleep, and also produced positive effects like reducing anxiety and elevating mood.
https://www.theenergyblueprint.com/sleep-supplements/
John Michael Kane said:
Where do you find something like that?
I won't go into any real detail, but two big factors are psychology and learned behaviour. I wasn't raised as a spoiled brat. I had to do chores, wasn't given a leash to be an entitled little shit etc.; so I have a work ethic. There are so many factors that make people into entitled, unfocused shits floating around waiting for things to happen, because they are used to their parents, society, apps etc. doing everything for them. It's difficult to reprogram that, but you start by realising you need to do that, figure out things that you want, find ways to get them and keep on track and over years your mind will adapt, "Oh, this is how I have to be to get what I want."
In this vein Jordan Peterson's Self Authoring looks good. It's a boiled down self-psychoanalysis and you set down what you want your life to look like in five years and what you don't want it to look like in five years. It's something like defining your life and giving yourself a broad constitution. Rather than doing what most people do and just float through life aimlessly wondering why nothing happens to them.
One thing I do is I have a spreadsheet to keep my life organised in a few key areas and I can see specifically where things are going wrong:
For me this is really important as I have no clients or obligations to people and if I don't keep myself organised I easily drift off to waking at 5PM, which diminishes happiness and productivity.
I also write notes down as to issues or positives as to how my day has gone. This has allowed me to identify serious issues as to how my mind works. I work extremely hard and focused when I'm on task, but when I either have little tasks popping up on the sides or I come to a new task I am liable to stall and become inefficient. It's a simple pattern, but not one I would have consciously identified if I'd not done this. It's the kind of thing that frustrates a lot of productive people, but it never specifically occurs to them why.
In short:
Figure out what you want
Find ways that you'll get it
Keep yourself on track
And second:
No porn
Exercise, weights
But know you can only do so much and that self-improvement in all areas you want to improve in will take the rest of your life.
John Michael Kane
Crow
www.volunteermatch.org is a large website that posts volunteer opportunities. Your local craigslist and facebook groups are also options. Asking around for local churches is yet one more.
Try nutrition & supplements:
https://www.swansonvitamins.com/swanson-premium-high-potency-softgel-multi-iron-free-240-sgels
Take these twice daily. Some orthomolecular doctors are doing consulting work in prisons and have had reports from prisoners who started taking mutlivitamins. Many say that they sensed and improvement in their cognitive functions (from a low level and they don't talk like that).
Other nutrients which help in terms of mental functions are:
+ lecithin - take sunflower powder or in capsules
+ Omega 3 acids - fish oil is fine
+ Vitamin c - buy some pure vitamin C powder or tablets from Swanson and take 2000-5000mg daily (spread out during the day - morning and evening)
They had studies out long time ago where they gave one group of children high dosage of vitamin C and the other got something else. The double blind study proved that the kids with the daily vitamin c dose outperformed the other group on IQ tests by 10% after a mere ONE WEEK OF TAKING VITAMIN C. Here again - the effect is less strong with grown-ups, but still - the difference is massive.
Another point I would like to mention is - NO FAP. Those that drop fap experience a greater mental clarity - exacerbated if you are a young guy. Research nofap on youtube and you will find plenty of results - also check out yourbrainonporn.
In addition going lifting and doing exercises like squats raises testosterone, clears up some thought patterns - plus it gives you more self-confidence.
Ultimately - after you have done all mentioned here you might want to check out nootropics - they are the only pharma created products aside from steroids that I would take daily with little qualms.
https://www.swansonvitamins.com/swanson-premium-high-potency-softgel-multi-iron-free-240-sgels
Take these twice daily. Some orthomolecular doctors are doing consulting work in prisons and have had reports from prisoners who started taking mutlivitamins. Many say that they sensed and improvement in their cognitive functions (from a low level and they don't talk like that).
Other nutrients which help in terms of mental functions are:
+ lecithin - take sunflower powder or in capsules
+ Omega 3 acids - fish oil is fine
+ Vitamin c - buy some pure vitamin C powder or tablets from Swanson and take 2000-5000mg daily (spread out during the day - morning and evening)
They had studies out long time ago where they gave one group of children high dosage of vitamin C and the other got something else. The double blind study proved that the kids with the daily vitamin c dose outperformed the other group on IQ tests by 10% after a mere ONE WEEK OF TAKING VITAMIN C. Here again - the effect is less strong with grown-ups, but still - the difference is massive.
Another point I would like to mention is - NO FAP. Those that drop fap experience a greater mental clarity - exacerbated if you are a young guy. Research nofap on youtube and you will find plenty of results - also check out yourbrainonporn.
In addition going lifting and doing exercises like squats raises testosterone, clears up some thought patterns - plus it gives you more self-confidence.
Ultimately - after you have done all mentioned here you might want to check out nootropics - they are the only pharma created products aside from steroids that I would take daily with little qualms.
Huey
Kingfisher
Turn your smartphone into a "dumbphone." Seriously. My phone has little to no apps on it. The only apps I have installed are Uber, Google Maps, and Headspace (a meditation app). I suggest using social media (this includes RVF) very little, but if you have to use it, do it on a computer since the web version of apps strips away a lot of what makes apps addicting and (potentially) harmful. I highly recommend reading the excellent How to Break Up with Your Smartphone. Here are some somber statistics from the book:
If you're a young, healthy individual but you feel like you've lost a few IQ points, your phone (and the internet to a certain degree) is likely the culprit. I can't tell you how much my ability to focus and carry out tasks has improved since I've reduced my time spent on the internet/my smartphone. It'll feel awkward when you're out somewhere and you're the only one not on your phone but you get used to it.
If you're a young, healthy individual but you feel like you've lost a few IQ points, your phone (and the internet to a certain degree) is likely the culprit. I can't tell you how much my ability to focus and carry out tasks has improved since I've reduced my time spent on the internet/my smartphone. It'll feel awkward when you're out somewhere and you're the only one not on your phone but you get used to it.
SteezeySteve
Woodpecker
Training can help. If you dont do so already or just lift heavy weights.
Doing cardio and circuit work or most sports will help because they increase blood flow and clean out lymph nodes.
Also for some reason I think swimming has a special effect to it. There is seriously nothing that clears your head/makes you feel sharp like going for a swim(preferably in the ocean). I have no idea why but it definitely works.
Doing cardio and circuit work or most sports will help because they increase blood flow and clean out lymph nodes.
Also for some reason I think swimming has a special effect to it. There is seriously nothing that clears your head/makes you feel sharp like going for a swim(preferably in the ocean). I have no idea why but it definitely works.
RichieP
Pelican
^ All of the above. Also:
-Good sleep hygiene - early nights
-Exercise - lifting is good, but cardio and/or intervals are even better for cognitive benefits
-Clean diet - paleo or ketogenic. Cut sugar/grains/dairy. If eating carbs choose clean sources, and low amounts
-Brain training with Dual-N-Back
Study/work habits:
-Uncluttered desk
-Break complex tasks down into simple chunks
-Silicon earplugs to eliminate distractions
Also, be kind to yourself. Focus is fragile and elusive for everyone, and no one has total willpower/control over themselves.
Just look at making the improvements you can, and know that your competition (i.e. everyone else) is far short of perfect focus and organization.
-Good sleep hygiene - early nights
-Exercise - lifting is good, but cardio and/or intervals are even better for cognitive benefits
-Clean diet - paleo or ketogenic. Cut sugar/grains/dairy. If eating carbs choose clean sources, and low amounts
-Brain training with Dual-N-Back
Study/work habits:
-Uncluttered desk
-Break complex tasks down into simple chunks
-Silicon earplugs to eliminate distractions
Also, be kind to yourself. Focus is fragile and elusive for everyone, and no one has total willpower/control over themselves.
Just look at making the improvements you can, and know that your competition (i.e. everyone else) is far short of perfect focus and organization.
One of the biggest issues I have is starting something and later finishing. I seem to go out of my way to not do it. Mentally its like I'm hanging from a pull up par for 10 minutes. My mind will drift from the task too. I'm considering going back on an ADHD med, but will try mediation more consistently first.
Alpha_Romeo
Kingfisher
Try cutting back on sugar and high glycemic index foods for a few weeks and see if that helps.
A lot of good advice to help OP naturally. I'll add a couple of Nootropics that work for improved cognition and mood.
NALT (N-Acetyl-L-Tyrosine) and Aniracetam.
NALT I take almost everyday in powder form, and Aniracetam I take after meals when needed. NALT is great and I highly recommend it. It definitely gives a boost in focus and energy and provides some anti-anxiety benefits. I generally take it before I start my work day, but I find it works great before going to the gym and even before going out at night. Aniracetam is part of the Racetam family of Nootropics, and I find it's smoother and less jumpy, than its brothers Piracetam and Oxiracetam. You may want to take Alpha-GPC or a choline supplement when you take Aniracetam, but it's up to you. Some people say you get headaches without taking Alpha GPC or choline when taking Aniracetam, but I've never experienced any headaches.
NALT (N-Acetyl-L-Tyrosine) and Aniracetam.
NALT I take almost everyday in powder form, and Aniracetam I take after meals when needed. NALT is great and I highly recommend it. It definitely gives a boost in focus and energy and provides some anti-anxiety benefits. I generally take it before I start my work day, but I find it works great before going to the gym and even before going out at night. Aniracetam is part of the Racetam family of Nootropics, and I find it's smoother and less jumpy, than its brothers Piracetam and Oxiracetam. You may want to take Alpha-GPC or a choline supplement when you take Aniracetam, but it's up to you. Some people say you get headaches without taking Alpha GPC or choline when taking Aniracetam, but I've never experienced any headaches.
I'm completely sold on the benefits of Chaga Mushroom powder. I mainly put it in my coffee and recently got into Four Sigmatic instant packs. They also have cordyceps mushroom but for cognition and focus get the one with Lions Mane:
https://www.amazon.com/Four-Sigmatic-mushrooms-Productivity-Packaging/dp/B00ZWA7LQ4/
Basically, the Chaga puts you in some kind of peak state. You simply feel amazing all day from a small amount. I've read that it contains zinc, which may explain the random boners. Lions Mane helps mental acuity and the quickness of thought. I sometimes add butter or MCT oil to this coffee too.
The best way to see how you like it is to try in the morning on empty stomach and go for a walk.
https://www.amazon.com/Four-Sigmatic-mushrooms-Productivity-Packaging/dp/B00ZWA7LQ4/
Basically, the Chaga puts you in some kind of peak state. You simply feel amazing all day from a small amount. I've read that it contains zinc, which may explain the random boners. Lions Mane helps mental acuity and the quickness of thought. I sometimes add butter or MCT oil to this coffee too.
The best way to see how you like it is to try in the morning on empty stomach and go for a walk.
So I’ve been no fap for a while now and haven’t noticed a difference I am currently switching my diet and I will look into nootropics I’m just getting off some pretty intense SSRI I have mild Autism so I wonder if that could be a factor but I have talk to some autistic people online who function at a higher level than me