Habits to Feel Focused, Energized and in Control
Dr. Rangan Chatterjee Podcast with Jim Kwik | May 16, 2025
In today’s fast-paced world, feeling energized, focused, and in control can seem like an impossible dream. Between work, family, and the constant barrage of notifications, it’s easy to feel overwhelmed. But what if you could transform your life by making a few simple changes? In this blog post, we’ll explore 9 powerful habits that can help you feel more energized, focused, and in control, backed by practical tips and trending insights.
- Master the Art of Choice
Every day, we’re faced with countless decisions, but according to brain coach Jim Kwik, there are only four fundamental choices you can make to create change in your life:
- Stop something (e.g., stop smoking).
- Start something (e.g., start meditating).
- Do less of something (e.g., reduce binge-watching TV).
- Do more of something (e.g., increase daily movement).
Why it works: These choices empower you to take control of your habits and behaviors. By consistently making small, intentional changes, you can create compounding results over time.
Pro Tip: Ask yourself daily, “What can I stop, start, do less of, or do more of to improve my life?”
- Protect Your Brain Health
Your brain is your most valuable asset, yet many of us engage in habits that harm it. Here are some common brain-damaging habits to avoid:
- Processed Foods: High sugar and refined foods cause glucose spikes, which are detrimental to brain health.
- Negative Self-Talk: Phrases like “I’m not smart enough” or “I have a bad memory” reinforce limiting beliefs.
- Sedentary Lifestyle: Sitting for long periods reduces blood flow to the brain, impairing cognitive function.
Why it works: By eliminating these habits, you create a foundation for better focus, memory, and mental clarity.
Pro Tip: Replace processed foods with brain-boosting foods like avocados, blueberries, and walnuts.
- Move Your Body Daily
Movement isn’t just good for your body—it’s essential for your brain. When you exercise, your brain releases BDNF (Brain-Derived Neurotrophic Factor), a protein that supports neuroplasticity and cognitive function.
Why it works: Exercise increases blood flow to the brain, reduces stress, and boosts the production of neurotransmitters like dopamine and serotonin.
Pro Tip: Incorporate short bursts of movement throughout your day, such as a 10-minute walk or a quick stretch session.
- Surround Yourself with Positive Influences
The people you spend time with can either uplift or drain you. Negative peer groups can sap your energy, motivation, and creativity.
Why it works: Positive relationships inspire and encourage you to grow, while toxic ones hold you back.
Pro Tip: Evaluate your social circle and spend more time with people who align with your goals and values.
- Create a Clean and Organized Environment
Your external environment reflects your internal state. A cluttered space can lead to mental clutter, making it harder to focus and think clearly.
Why it works: A clean, organized environment reduces cognitive load, allowing you to focus on what truly matters.
Pro Tip: Dedicate 10 minutes each day to decluttering your workspace or home.
- Prioritize Sleep and Recovery
Sleep is non-negotiable for brain health. Chronic sleep deprivation can shrink your brain and impair cognitive function.
Why it works: Quality sleep allows your brain to repair and consolidate memories, improving focus and productivity.
Pro Tip: Establish a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends.
- Practice Gratitude Daily
Gratitude is a powerful antidote to stress and negativity. By focusing on what you’re grateful for, you shift your mindset from fear to abundance.
Why it works: Gratitude reduces stress, boosts mood, and improves overall well-being.
Pro Tip: Start a gratitude journal and write down three things you’re grateful for each day.
- Batch Your Tasks for Better Time Management
Multitasking is a myth. Every time you switch tasks, you lose time, make more mistakes, and deplete your mental energy.
Why it works: Task batching allows you to focus on one type of activity at a time, increasing efficiency and reducing decision fatigue.
Pro Tip: Group similar tasks together, such as responding to emails or making phone calls, and tackle them in dedicated time blocks.
- Cultivate a Growth Mindset
Your mindset determines your success. A growth mindset—the belief that you can improve through effort and learning—empowers you to overcome challenges and achieve your goals.
Why it works: A growth mindset fosters resilience, creativity, and a love for learning.
Pro Tip: Replace limiting beliefs like “I can’t do this” with empowering questions like “How can I make this better?”
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