This article was co-authored by George Sachs, PsyD and by wikiHow staff writer, Madeleine Criglow. George Sachs is a Licensed Psychologist and the Owner of Sachs Center based in New York, New York. With over ten years of experience, Dr. Sachs specializes in treating ADD/ADHD and Autism Spectrum Disorders in children, teens, and adults. He holds a BS in Psychology from Emory University. Dr. Sachs earned his Doctorate of Psychology (PsyD) from the Illinois School of Professional Psychology, Chicago. He completed his clinical training in Chicago at Cook County Hospital, Mt. Sinai Hospital, and the Child Study Center. Dr. Sachs completed his internship and postdoctoral work at the Children’s Institute in Los Angeles, where he supervised and trained therapists in Trauma-Focused Cognitive Behavioral Therapy (TFCBT). He has been trained as a Gestalt Therapist and certified by the Gestalt Associates Training Program of Los Angeles. Dr. Sachs is the author of The Adult ADD Solution, Helping the Traumatized Child, and Helping Your Husband with Adult ADD. He has appeared on the Huffington Post, NBC Nightly News, CBS, and WPIX discussing his holistic approach to ADD/ADHD treatment.
There are 24 references cited in this article, which can be found at the bottom of the page.
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Whether you stayed up too late or are just feeling bored at work or school, sometimes staying alert can feel impossible. Luckily, there’s a lot you can do to improve your focus. Read through this article to discover the many changes, big or small, you can make to feel more alert and ready to tackle the day!
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Expert Q&A
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QuestionHow can I improve my alertness if I only lose it when I'm at work?George Sachs, PsyDGeorge Sachs is a Licensed Psychologist and the Owner of Sachs Center based in New York, New York. With over ten years of experience, Dr. Sachs specializes in treating ADD/ADHD and Autism Spectrum Disorders in children, teens, and adults. He holds a BS in Psychology from Emory University. Dr. Sachs earned his Doctorate of Psychology (PsyD) from the Illinois School of Professional Psychology, Chicago. He completed his clinical training in Chicago at Cook County Hospital, Mt. Sinai Hospital, and the Child Study Center. Dr. Sachs completed his internship and postdoctoral work at the Children’s Institute in Los Angeles, where he supervised and trained therapists in Trauma-Focused Cognitive Behavioral Therapy (TFCBT). He has been trained as a Gestalt Therapist and certified by the Gestalt Associates Training Program of Los Angeles. Dr. Sachs is the author of The Adult ADD Solution, Helping the Traumatized Child, and Helping Your Husband with Adult ADD. He has appeared on the Huffington Post, NBC Nightly News, CBS, and WPIX discussing his holistic approach to ADD/ADHD treatment.
Licensed PsychologistIf you're really just struggling with work, it may not necessarily be a problem with alertness, but motivation. I'd recommend trying to externalize your motivation. So, if you want to write a novel, you'd join a writing class. If you wanted to be more organized, you might put alarms on your phone to remind you to stick to your schedule. If you can find a way to do something like this at work, you might have a much easier time getting things done. -
QuestionWhy do I feel so unfocused in the morning?George Sachs, PsyDGeorge Sachs is a Licensed Psychologist and the Owner of Sachs Center based in New York, New York. With over ten years of experience, Dr. Sachs specializes in treating ADD/ADHD and Autism Spectrum Disorders in children, teens, and adults. He holds a BS in Psychology from Emory University. Dr. Sachs earned his Doctorate of Psychology (PsyD) from the Illinois School of Professional Psychology, Chicago. He completed his clinical training in Chicago at Cook County Hospital, Mt. Sinai Hospital, and the Child Study Center. Dr. Sachs completed his internship and postdoctoral work at the Children’s Institute in Los Angeles, where he supervised and trained therapists in Trauma-Focused Cognitive Behavioral Therapy (TFCBT). He has been trained as a Gestalt Therapist and certified by the Gestalt Associates Training Program of Los Angeles. Dr. Sachs is the author of The Adult ADD Solution, Helping the Traumatized Child, and Helping Your Husband with Adult ADD. He has appeared on the Huffington Post, NBC Nightly News, CBS, and WPIX discussing his holistic approach to ADD/ADHD treatment.
Licensed PsychologistIt may be very simple, but have you tried getting more sleep? It sounds like you may just not be getting enough sleep. Beyond that, you might consider a morning cup of coffee.
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In a pinch, splashing a little cold water on your face is a natural way to wake yourself up and increase alertness.Thanks
References
- ↑ https://health.clevelandclinic.org/why-downtime-is-essential-for-brain-health/
- ↑ George Sachs, PsyD. Licensed Psychologist. Expert Interview. 9 October 2020.
- ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep-the-foundation-for-healthy-habits/art-20270117
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934999/
- ↑ http://www.health.harvard.edu/press_releases/regular-exercise-releases-brain-chemicals-key-for-memory-concentration-and-mental-sharpness
- ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005
- ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005
- ↑ https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
- ↑ https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/keep-your-brain-young-with-music
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://health.clevelandclinic.org/how-small-frequent-meals-can-help-athletes-keep-energy-high/
- ↑ https://www.helpguide.org/articles/diets/emotional-eating.htm
- ↑ https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
- ↑ https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
- ↑ https://health.clevelandclinic.org/signs-you-need-to-take-a-break-from-social-media/
- ↑ https://health.clevelandclinic.org/signs-you-need-to-take-a-break-from-social-media/
- ↑ https://www.apa.org/news/press/releases/2018/08/digital-distraction
- ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885259/
- ↑ https://www.spbh.org/puzzling-for-perspective-clear-your-mind-with-a-jigsaw-puzzle/
- ↑ George Sachs, PsyD. Licensed Psychologist. Expert Interview. 9 October 2020.
- ↑ https://www.health.harvard.edu/staying-healthy/3-ways-to-get-more-restful-sleep
- ↑ https://my.clevelandclinic.org/health/articles/15496-caffeine-how-to-hack-it-and-how-to-quit-it
- ↑ https://www.mayoclinic.org/diseases-conditions/nicotine-dependence/symptoms-causes/syc-20351584
- ↑ http://www.livescience.com/52080-essential-oils-science-health-effects.html
- ↑ https://pubmed.ncbi.nlm.nih.gov/18041606/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198031/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198031/
About This Article
To increase alertness, start by getting at least 7 hours of sleep a night if you’re an adult or 8 hours if you’re a teenager, since adequate sleep is critical to alertness. Then, eat foods that are high in vitamin B12, like nuts and leafy green vegetables, which are known to increase mental sharpness. Additionally, drink at least 8 glasses of water a day, since water helps optimize brain function. You can also jump-start your brain by sniffing an essential oil, such as sage or peppermint oil, which can stimulate your senses and immediately boost your alertness. For tips from our Mental Health reviewer on how to use background music or an impromptu dance party to increase your alertness, read on!