Tips to Improve Your Energy, Rest Habits and Concentration

Here are four simple habits to improve your energy, willpower, and focus this year.

Joseph Everett is the creator of "What I've Learned," a platform that provides practical advice to improve people's quality of life. With 1.67 million subscribers, Everett's has helped people around the world to have healthier habits. Here are the four best practices from him to improve your brain.

1. Prioritize Sleep

In general, improving sleep quality is incredibly helpful for mood, concentration, energy levels, and overall health. Human growth hormone is secreted in its strongest doses between 10 pm, and 2 am. That is why it is always better to go to sleep around 10 at night. Sleeping helps our brain to rest and recover from all the information received throughout the day. Also, if we make sure we get a proper night's rest, we will have enough energy to stay motivated and productive throughout the day. Chronic lack of sleep worsens memory.

2. Reduce Internet Usage

Technology has unlocked a great deal of human potential, breaking down old systems and allowing us to connect with those closest to us. However, we are glued to our devices, becoming more addicted to technology. Reducing Internet use can significantly help improve our mental health. Instead of spending so much time on social media, try going out, reading, or spending more time with friends or family.

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3. Meditate

Among some of the many benefits of meditation, it helps calm the negative inner narrator within you. Meditation can help diffuse that anxious, impatient, unfocused, and instant gratification-oriented mind that the internet connection creates.

4. Exercise

The positive effects on your physical appearance are pale compared to the unique mental and psychological benefits that exercise provides. According to Everett, "exercise has been shown to help people learn much more efficiently, cope better with stress, and dramatically reduce anxiety."

One great thing that exercise does is to increase your levels of brain-derived neurotrophic factor (BDNF). Dr. John Ratey, associate clinical professor of psychiatry at Harvard Medical School, has dubbed BDNF "brain growth miracle" because it directly promotes new brain cells' growth.

Having good physical health contributes to good mental health, according to science. Exercising the body improves the flow of oxygen to the brain and produces chemicals that help us feel better, as is the case with endorphins. Through specific physical exercises that involve skill and precision, the mind can also function.

Not consuming foods rich in nutrients and adopting a sedentary lifestyle is bad for your body, but equally, not taking care of what you watch, read and listen to can also drastically affect your well-being and mental health. Keep your mind sharp and motivated to keep learning and discovering areas and topics that you like. The world is full of activities and opportunities to help you keep your brain at its best.