Ankur Bindal, MD, MPH, FAPA, FAASM, is a board-certified psychiatrist and the CEO, Founder and President of KAB Medical Group Inc.
My patients often say they feel spaced out and unfocused. While there can be other medical issues going on, as a psychiatrist and sleep medicine practitioner, I know just how much lifestyle choices can affect the mind. Whether it’s mental clarity or emotional regulation, there are simple, science-backed habits business leaders and other professionals can incorporate into their daily lives to boost brain power.
If you’ve ruled out other causes, a few small changes to your routine could significantly improve your brain power. Let’s walk through a few practical strategies for clearing the mental clutter, leaving you refreshed and ready to tackle the workday.
1. Create a relaxing pre-sleep routine.
One of the key areas to focus on is your pre-sleep routine. After all, quality sleep is the foundation of mental clarity. When we sleep well, our brains are better equipped to handle challenges, process information and stay focused throughout the day.
However, achieving that level of rest often requires intentional habits before bedtime. Developing a nightly ritual creates a positive association with sleep. This is a cornerstone of what we call “sleep hygiene.” Everyone is different, but a few strategies include:
• Technology-free time: Turn off screens an hour before bed to reduce blue light exposure and mental stimulation. Switch to less stimulating activities without screens, like reading or taking a bath.
• Gentle activities: You can read, listen to calming music or engage in mindfulness exercises like meditation or breathwork.
• Stretching: Gentle stretching can release tension and relax your body, signaling that it’s time to wind down.
• White noise: For those who struggle with intrusive thoughts or external noise, white noise can help create a calming environment. Some people buy a white noise machine, but there are many YouTube videos and white noise apps to choose from.
These small changes can de-stimulate the mind and promote the natural onset of sleepiness.
2. Time your meals and exercise wisely.
What you consume—and when—matters. Avoid heavy meals or alcohol within two to three hours of sleep so your body can digest and wind down. Nutrition is complex, but for most people, eating more whole foods (especially fruits and vegetables) can help you feel better.
Additionally, planning your meals to include balanced, nutritious lunches and snacks can help sustain your energy and focus throughout the workday. Avoiding overly processed or heavy meals helps prevent the mid-day crash, keeping you sharp and productive.
Regular exercise enhances mental clarity and supports sleep, but for many people, it’s best done earlier in the day or at least three hours before bedtime. If you have trouble winding down after working out, try exercising in the morning instead of the evening.
3. Journal for mental clarity.
Journaling is one of my favorite tools for improving mental focus and reducing stress. Writing down your thoughts creates a safe mental space for processing emotions, identifying patterns and gaining perspective on your day.
When you journal, you’re essentially clearing your mental “desktop,” slowing down repetitive thoughts and freeing up your mind for the day ahead. Whether you jot down a gratitude list, record your worries or map out tomorrow’s goals, this practice fosters self-awareness and promotes relaxation.
Some people like to journal on their smartphones. That’s fine, but the physical practice of putting pen to paper is part of the meditative experience of journaling. Try both approaches to see which one you like best.
4. Practice mindfulness and meditation.
Practicing mindfulness or meditating, even for five minutes, can do wonders for mental clarity. These activities help you stay present, reduce mental noise and improve your focus over time. Pairing mindfulness with your pre-sleep routine can be particularly effective in calming an overactive mind, although meditating first thing in the morning is helpful, too.
5. Be consistent.
Like any skill, mental clarity improves with practice. Developing consistent routines for sleep, mindfulness and journaling not only boosts your focus but also creates a sense of stability and control in your daily life. I’ve found that the more regularly you engage in these activities, the more your brain will reward you with sharper focus and improved cognitive performance.
If you struggle to stick with new habits, set alarms on your phone or enlist the help of an accountability buddy. Make it as easy as possible to implement these habits. For example, most phones have a sleep mode that dims the screen at a specific time.
Treat these habits like critical business tasks.
I’ve found that most business owners benefit by scheduling these practices into their work calendar and prioritizing it as a work meeting time block. Blocking off time for mindfulness, journaling or even a pre-sleep routine ensures these habits become a non-negotiable part of the day.
Just like any critical business task, protecting this time can lead to better focus, decision-making and long-term success.
Better habits can lead to a better you.
Maximizing your mental clarity doesn’t require overhauling your life—just a few intentional tweaks to your daily habits. A consistent pre-sleep routine, mindful journaling, and thoughtfully timing meals and exercise clears the mental clutter and allows professionals to approach each day with renewed energy and focus. By integrating these small but impactful strategies, you may find yourself better equipped to handle work and life’s demands with a sharp mind and a calm, focused demeanor.
The information provided here is not intended as medical advice, diagnosis, or treatment. You should consult with a qualified healthcare provider for advice concerning your specific situation.
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