8 foods & beverages that legitimately help you focus

by Stephanie Eckelkamp

Are you highly distractible? Do you find yourself picking up your phone to check an email, but your fingers mindlessly tap the Instagram app instead and suddenly it’s been 10 straight minutes of watching cute puppy Reels? Or, are you always heading to the kitchen for a hit of something sweet because your brain’s feeling a little foggy?

Humans can get distracted for lots of reasons—from anxiety and fear of failure to straight-up exhaustion—and it can seriously hinder productivity. And while some of the best ways to stay on task are by getting enough sleep, organizing your workspace, and creating priority lists that help you focus on what’s really important, we often overlook the huge potential benefit of what we put into our bodies. We’re talking about certain foods and beverages that can actually help boost cognitive performance, ease anxiety, balance blood sugar, and improve alertness—all things that make it easier to focus on the task at hand. 

Of course, no single food or beverage is a magic bullet, but here are a few that can help give you the edge you need to get shi*t done. 

Scrambled Eggs (or one of these other breakfasts)

If you eat breakfast, listen up! Bagels, cereal, and granola bars may be a convenient way to fuel up, but they’re not ideal for extended mental energy and focus. That’s because they’re composed mainly of refined carbohydrates, which are quickly broken down by the body and more likely to cause a spike and subsequent dip in blood sugar—this dip in blood sugar can leave you feeling groggy when your work day’s just getting started.

A better breakfast option: Something with a combo of complex carbs (like whole grains or veggies), protein, and healthy fats, which—together—will help keep your blood sugar and energy levels on an even keel. A few great options: Scrambled eggs or an omelet with onions, peppers, and spinach (or your veggies of choice); a piece of whole grain toast topped with smashed avocado and a fried egg; oatmeal with milk, nuts, and berries; or a green smoothie with a combo of leafy greens, fruit, nut butter, and protein powder.

Green Tea

Matcha latte, anyone? Nothing against coffee (in fact, any source of caffeine can stimulate areas of the brain that influence your ability to perform tasks requiring complex attention), but green tea packs an extra punch thanks to one of its active ingredients: L-theanine. 

L-theanine is an amino acid that’s often said to trigger a state of “relaxed alertness” or “calm focus” because of how it affects the brain. Specifically, this compound boosts activity of alpha brain waves, which calm the mind while still keeping you sharp. So, sipping on green tea may help channel your focus without triggering the anxiety that can accompany excessive caffeine. This is particularly beneficial if anxiety is at the root of your inability to focus. Pro tip: If you have limited time in the morning, you can actually toss a scoop of matcha into your green smoothie (it pairs well with fresh flavors from greens, mint, berries, and ginger). 

Pumpkin Seeds

Pumpkin seeds make an amazing snack that contains a nice blend of protein, complex carbohydrates, and good fats that will help keep you full and maintain stable blood sugar and energy levels. Not only that, but a 1-ounce serving of pumpkin seeds contains 18% of your daily value for magnesium, an essential mineral that may help curb feelings of anxiety and improve mood, which, in turn, may enhance your ability to focus. 

Peppermint Tea

In the afternoon, you don’t want to be chugging down mug after mug of coffee, since that can seriously mess with your sleep and set you up for exhaustion the next day. But aromatic compounds from certain herbal teas may help enhance focus without the caffeine buzz. Consider peppermint tea: The scent of peppermint has been found to boost concentration and alertness, and researchers believe it does this by stimulating the hippocampus—an area of the brain that’s associated with mental clarity and forming new memories. Other studies suggest peppermint may reduce anxiety and fatigue. 

Dark Chocolate

You don’t have to deny yourself all sweets when that 3 p.m. energy slump hits—just be more strategic about them. Dark chocolate (containing 70% cocoa or higher) delivers a nice dose of antioxidants called flavanols, which have been associated with health benefits such as improved blood flow to the brain (which provides more oxygen and nutrients to fuel your mental processes) and improved brain health and memory. One study even found that people who consumed more chocolate did better in a series of mental tasks than people who rarely ate it. 

Walnuts

For a well-rounded snack, pair your dark chocolate with some walnuts. Out of all nuts, walnuts contain the highest levels of plant-based omega-3 fats, which are known for their anti-inflammatory properties and brain health benefits. While more research is needed, regular consumption of walnuts has been associated with improvements in several areas of cognitive function, including processing speed and memory. Pro tip: Salmon also contains high levels of omega-3s, so if you’re into fish, consider adding it to your dinner rotation. 

Berries

Blueberries, raspberries, blackberries, strawberries—these deeply hued fruits have so many healthy properties, including potent antioxidant compounds, low levels of sugar, and high fiber content. In the short-term, berries make a nutritious snack that won’t spike your blood sugar, and in the long-term, regularly consuming berries may actually improve the communication between neurons (brain nerve cells), thanks to their anthocyanins and other antioxidants. Add berries to oatmeal, yogurt, or a smoothie on the regular for a brain-boosting kick. 

Cucumber or Celery

Being dehydrated can be a major factor in your inability to focus—research shows that it can lead to significant impairments in attention, executive function, and motor coordination. Not good! Drinking plenty of hydrating liquids like water, herbal teas, or seltzer is obviously a great way to prevent this, but if you can never seem to chug enough H2O throughout the day, adding water-rich foods to your diet is a good strategy. Some healthy picks: Cucumber and celery, both of which contain 95% water. Keep some sliced and at the ready—they’re also great if you get the afternoon munchies!