Typically, people should work within a 12-hour window in every 24-hour period to best match their bodyβs natural rhythms. And within the 12-hour working window, itβs also important to have ebbs and flows of intensity. βGenerally, the best time frames for attention-heavy brainwork happen from 9 or 10am until 1 or 2pm, and from 3 or 4pm until around 8 to 10pm.β
The post-lunch dip is a totally normal reaction, and even a short 20-minute nap at this point can improve mental performance for up to two hours afterwards, Storoni says.
2. Find early morning light
Evolution saw humans slowly wake up as the sun rose in the sky and gradually focus as the light became stronger. This natural rhythm for embarking on the day is how the brain functions best β βthe red dominant light of the early morning is really good for encouraging problem-solving and creative thinkingβ, Storoni says. βBut instead weβve developed the practice of jolting up with the loud buzz of an alarm clock, having five cups of coffee and then doing some pounding exercise or rushing into work.β
3. Avoid conflicting sounds
As with light, sound can also coax the brain into different states. The higher the frequency, tempo and volume of sounds, the more they will raise the brainβs gear. βThis dynamic is used by morning shows on TV and radio, whose hosts speak fast, loudly and often with higher pitched voices in an attempt to rouse sleepy viewers so they pay attention. Conversely, lower, slower and softer sounds lower your gear, and this principle is used in spas, dental practices and hotel lobbies,β Storoni says.
In noisy office environments, with lots of distractions and where background noise can be distracting, wearing headphones and listening to white noise can be a helpful tool for the brain to remain in its optimal second gear.
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4. Take your brain for a walk
In traditional office culture, we sit at desks in tiny cubicles or in open-plan spaces with limited space around us, in the same posture, staring at a screen for eight hours or more a day. βAll the data points to the fact that, if you do that, you may be very good at anchoring on whatβs in front of you, but you become very bad at solving problems and thinking about new ideas,β Storoni says. βWalking is a really powerful way of changing the way your brain works and helping it sift through its library of knowledge and come up with fresh thinking.β
Where you walk doesnβt really matter β be it a park, garden or just along a street (as long as youβre not constantly having to cross busy roads and focus on the traffic) β the simple effect of movement is all thatβs needed to unglue the mind and encourage free, creative thinking.
5. Reset your bodyβs temperature
Itβs inevitable that if youβre working in gear two for a prolonged period, at some point, the brain will flip gear due to the prolonged intensity, leading to stress and, ultimately, burnout, Storoni says. To keep the brain healthy, you need to be able to help it reset, and temperature is a useful, rapid tool to do this.
βFor me, Iβm a huge fan of Bikram yoga [yoga in a heated room] and find that it really resets my baseline. The heat and the movement create an environment that nudges my brain and body into a normal, healthy state,β she says. βSaunas or, conversely, cold-water bathing or cold showers can have a similar effect of regulating the mind and body and resetting them.β
6. Focus your gaze β and your mind
Itβs possible to shift into a gear-two state of unwavering focus or creativity by playing with your gaze. When youβre anxious or excited, your eyes will naturally dart around, while when immersed in concentration, they will stay very still. Actively forcing your eyes to stay still by holding your gaze on a small, focal target can be a way of anchoring your mind. βItβs a technique known as quiet eye thatβs used in an array of high-tension situations, from competitive archery and basketball to target practice and surgery,β Storoni says. βIf you feel your self-control slipping away, the practice can help restore your concentration.β
Meanwhile, widening your gaze can have the effect of encouraging more creative thinking. By forcing yourself to pay attention to a wider area of your visual field, she says your mind is more likely to keep ideas in focus at the same time and spot connections it wasnβt able to before.
7. Beware of stimulants
Tea and coffee β and the caffeine they contain β have become popular tools to keep us alert and focused and have the effect of raising our brainβs gear, but they can compound the effect of other gear-raising events, such as stress or exercise. βIf youβre already in gear two or three, caffeine will make it more difficult to concentrate β you will be alert but distracted, and you might work faster, but you will make more mistakes,β Storoni says. Caffeine does not help with encouraging creative thinking, for which your mind needs to wander, she adds.
The other potential danger of stimulants is that they block your ability to unwind at the end of the day and result in insomnia, which can take the mind into a negative spiral of exhaustion. So, drink tea and coffee in moderation, and not when youβre already wired.
The Telegraph, London
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