Tips to Improve Memory and Concentration with Simple Gestures

I love my screens. Honestly, the past 25 years of my career have been changed dramatically by tech. Thank goodness. But - there is one tool that I would recommend to every professional, student, and creative individual. Because it will enhance your cognitive skills in a way you can’t imagine. Drum roll, please…. It’s *Pen and Paper*! But to be serious - we are living in a time of blue-light glasses, constant stimulation, and shortened focus. Taking some time to go back to the basics, and put pen to paper has improved my memory recall, creativity, and focus. Here are 5 lessons that will challenge how you think about writing by hand: 1️⃣ Boosts Memory Writing by hand requires more mental energy, resulting in better memory recall. When you write something down, you're more likely to remember it than if you add it to your notes app. 2️⃣ Improves Creativity Sketching your thoughts opens up creative thought processes. The physical act of writing can lead to ideas that might not occur otherwise. 3️⃣ Prevents Distractions Unlike digital devices, a pen and paper come without pop-up notifications. This simplicity can lead to more focused and uninterrupted thought processes. 4️⃣ Upgrades Learning Writing by hand engages parts of the brain associated with learning. It's a multi-sensory process that can help to consolidate new information and concepts. 5️⃣ Promotes Mindfulness The slower pace of handwriting can encourage you to be more mindful, present, and engaged with your work. It helps you to reflect more deeply on what you are doing. When was the last time you put pen to paper? 

The power of focus practice and how it's helped me astronomically in my 20+ years as a trial lawyer 👇 Focus practice involves specific techniques that train the mind to concentrate on the present moment, cutting through the noise and regaining control over our thoughts. Much like physical exercises, consistent mental workouts are essential to building and maintaining this mental muscle. Your focus practice might look different than mine, but in general, here are a few aspects I prioritize during my focus practice: 1. Mindfulness Meditation 🧠 Mindfulness meditation is a powerful tool to develop focus. It encourages awareness of the present moment, allowing individuals to observe thoughts without judgment. By acknowledging thoughts and then gently redirecting attention back to the present, practitioners can cultivate an improved ability to concentrate. 2. Breathing Exercises 🧘🏻♂️ Deep breathing exercises not only promote relaxation but also enhance focus. Focusing on the breath helps center the mind, anchoring it to the here and now.  As you breathe, acknowledge the chatter and the gently re-direct your attention back to your breath.  3. Visualization Techniques 👀 Visualization can help build focus by creating a mental image that absorbs the mind's attention. Imagine you crossing the finish line, winning your trial, nailing that test - whatever it is that is positive and healthy. When the chatter comes, acknowledge and re-direct back to your vision. 4. Regular Practice 🏃🏻♂️ Like any skill, focus requires practice. Engaging in focus exercises daily can lead to significant improvements over time. Set an alarm for 5 minutes and do your best.  The chatter will come and you won’t be perfect.  It’s a process.  The next day, do it for 6 minutes.  The next day, do it for 7 minutes, etc. etc. Just a few minutes each day can gradually strengthen the mental muscle responsible for controlling thoughts and enforce a positive habit. What do you do to block out mindless chatter and keep focused? 👀 Let me know in the comments! #focus #routines #habitbuilding #success

10 steps to protect your focus (Matt Gray's deep work routine): 1. Eliminate Distractions Close social media, silence notifications, and keep your phone out of sight. It’s impossible to produce quality work if your attention is being pulled in a million different directions. Block off 4 hours every day to be completely free of distraction. 2. Reduce Multitasking We often feel productive by juggling multiple tasks. But the opposite is true. Multitasking is a recipe for: • Poor focus • Bad concentration • Reduced productivity Multitasking means screwing up several things at once. Focus on one task at a time. 3. Practice Mindfulness and Meditate Set aside 5 minutes a day to sit with your eyes closed. When you get distracted by a thought, practice bringing your attention back to your breath. Stillness is a superpower. 4. Get More Sleep Being awake for 20 hours is similar to being drunk. You wouldn't expect yourself to focus while hammered. Entrepreneurs are athletes. You need solid rest to be at peak performance. Set a bedtime and get 8 hours of sleep. 5. Choose to Focus on the Moment It’s impossible to concentrate when your mind is: • In the past • Worrying about the future To produce quality work, you must be present and focused on the task. The point of power is always in the present moment. 6. Learn to Take Breaks When you begin to feel stuck, take a brief step away. Our brains can't handle constant stimulation. Take a walk, have a coffee, or call a friend. When you return, deep work will come naturally. 7. Connect With Nature Nature is the greatest mentor. Humans were not meant to sit inside staring at a screen all day. • Get sunlight in your eyes • Observe plants in a garden • Go on walks without technology Find time to connect with nature. 8. Train Your Brain Instead of mindlessly scrolling social media, take time to play brain training games. • Solve a puzzle • Play chess or sudoku • Figure out a Rubik's Cube Games enhance your short-term memory, which will improve concentration and focus. 9. Exercise Fluid intelligence starts decreasing at the age of 25 for the rest of your life. The only way to stave this off: Exercise. Do 3 rounds of ~30 minutes of cardio a week for enhanced blood flow and circulation to your brain. 10. Eat Well Avoid carbs in the morning while doing your most focused work. Consuming carbs raises serotonin, which will put you into a drowsy state. Instead, eat protein and fats throughout the day, and save carbs for the evening. Uplevel your concentration and focus. ______________________ Original Content Creator: Matt Gray (give him a follow)