Focus Better (Without Drugs or Medication)
If you’ve turned to illegal use of drugs like cocaine or meth - or illegal use of prescription medications like Adderall or Vyvanse - in order to focus or get things done, trying to quit can lead to concerns about how you will be able to manage without using. You might point to ADHD symptoms that need to be medicated or the need to be able to get things done, or you might have complaints about low energy or racing thoughts that are managed by your drug use. However, the risks you take with illegal drug use far outweigh the benefits you see in your drug use. You might not believe that, but let me try to convince you.
First, you take major legal risks when you illegally use medication or drugs. The possibilities of things that could happen which can lead to you getting in legal trouble are endless. Most people think they’re too careful to get caught, but jails and prisons are full of people who thought they wouldn’t get caught. And one drug conviction can lead to major losses for you: loss of your reputation, loss of your job, loss of your freedom, loss of financial resources, and/or loss of your driver’s license. Is all of that worth it just to use a drug?
Second, the perceived energy and focus that you get from the drugs you’re taking is often just that: a perception. Drugs and medications that are used illegally (in excess of the prescribed amount or without a prescription) distort how your brain perceives what’s happening. That means that you might think you’re more focused, but you’re actually just unable to take in the normal amount information from the world around you, narrowing your focus. Or you might feel like you have more energy, but you’re actually increasing your body’s stress responses, which can cause overactivity which you may perceive as energy while, what’s really happening, is that you are wearing your body out.
Drugs (including prescriptions used illegally) send signals to the brain that tell your autonomic nervous system to change what happens automatically. For example: your autonomic nervous system automatically (without you having to think about) makes your heart pump blood, your lungs breathe air in and out, and your body regulate your body temperature. When you take a stimulant like cocaine, meth, or Adderall, the drug signals your brain to speed those processes up, which strains your heart and lungs and affects virtually every organ of your body, overworking it and wearing it down.
When you take a depressant (like alcohol, Xanax, opiates, heroin, or marijuana) they signal your brain to slow down your body systems. Slower heart rate, brain activity, and muscle coordination can lead to less oxygen getting to your organs, memory problems, injuries, and more.
It should go without saying that artificially speeding up or slowing down your brain and body is not good for you. Your body is designed to work optimally, and using alcohol or other drugs take that away. Adding substances that your body is not intended to ingest deteriorates it. It affects oxygen levels to your muscles, brain, and heart; it deteriorates the organs involved in detoxifying and regulating your body like your liver, kidney, and pancreas; it changes brain structure and neural connections; and it messes with your body’s ability to produce neurotransmitters on its own. Neurotransmitters like dopamine, serotonin, and endorphins that are artificially produced by alcohol and other drug use stop producing on their own. This means that events that would normally make someone feel happy, excited, or calm don’t produce any feeling at all without the drug because your body isn’t naturally producing those neurotransmitters. This is one reason that when a person quits using, life can feel boring – there’s no emotion attached to anything because your brain isn’t signaling correctly.
How to increase your focus and energy
So what can you do if you want to ensure that you’re allowing your body to work the way it’s supposed to work but you also want to ensure that you get the results of having more energy and focus? Here are ways to work with your body to naturally achieve those effects:
Align your circadian rhythm.
Following your body’s natural rhythm of sleep, activity, and food intake can allow for optimum performance. When you sleep too much or too little (or at times that are not designed for sleep, like during the daytime), your internal clock becomes misaligned, leading to lower energy levels and less efficient functioning. Learn how to get restful sleep in this article.
Be intentional about your fluid intake.
Water is vital for your body to be able to transport nutrients and oxygen, regulate body temperature, and allow joints to move as they should. You naturally lose water throughout the day through breathing, sweating, and using the bathroom. For your body to function properly, you must replenish its water supply. Most people need about 6-8 cups of water each day (one cup equaling 8 fluid ounces). And caffeine should be avoided as a way to get energy. While caffeine may seem to give you the energy you need, its effects are short-lived and are putting undue strain on your heart, liver, lungs, blood vessels, digestive system, and other organs. Hydration is important, but caffeine is not hydrating, it’s dehydrating, causing your body to lose the water that is necessary for proper functioning and leading to fatigue and less clarity of mind.
Eat healthy.
Eating packaged foods, fast food, and junk food puts strain on your body, depleting your energy. Eating foods that are meant for your body like fruits, vegetables, whole grains, nuts and seeds, and unprocessed meat like steaks, pork chops, and chicken thighs provide nutrients for your body to function properly, allowing you to have the energy you need to get through any task.
Move around.
It may sound counterintuitive, but exercise (or some form of movement) can actually increase energy levels and focus. Why? Because your body will naturally adjust to the amount of activity that you do throughout the day, and more activity leads to an increase in the amount of energy your body produces to keep you going.
Sunshine or fresh air.
You may not be a plant that needs sun and air to live, but the natural elements do help you thrive. Sunshine provides Vitamin D, a necessary nutrient to prevent bone problems (like osteoporosis and rickets), fatigue, muscle weakness, depressed mood and impaired ability to heal from injuries.
Mindfulness.
To be mindful is to be aware of what you are doing and experiencing from moment to moment. If you are eating: how is the taste? The texture? Are you in a rush or are you taking your time? If you are outside: how does the air feel on your skin? Is the sun shining or is it cloudy or rainy or snowing? If you are waking up or driving or on a break or getting ready to sleep: how are you feeling? Is there tension anywhere in your body? Are there things you’re looking forward to or things you’re dreading? What’s on your mind? Mindfulness makes your brain practice focusing and prioritizing, allowing you to have focus and energy for what you need when you need it.
Meditation.
Learning to do meditation is an excellent way to form new neurological connections in your brain that create the ability of your brain to focus. The more you practice thinking a certain way, the more neurological connections you will build to make that way of thinking more natural. Meditation can be as simple as focusing on your breathing or heartbeat or things you’re thankful for. While you’re doing that, when you notice your mind drifting to other thoughts, bring it back to what you’re focusing on. The more you practice, the more natural it will become, making it possible for you to have improved focus in all areas of your life.
Use your brain.
The more you use your brain, the more you develop it. Doing activities that require focus actually creates and strengthens neural pathways related to focus, making focusing easier the more you practice. Engage in learning about something that interests you, read a book or an article, do a crossword puzzle, or put a jigsaw puzzle together.
Set goals.
Writing goals for yourself is both energizing and a way to focus your thoughts and actions. Something as simple as setting an intention for your day can change your approach to how you handle challenges, frustration, or setbacks. Setting an intention might look like saying to yourself “today I’m going to work on staying calm by using the phrase ‘slow down’ with myself.” Or it might be “I’m not feeling motivated, but I’m going to do this one thing to feel like I accomplished something today” (and list one simple thing – it can be as simple as taking a shower or having a healthy meal). Setting an intention just means being intentional about what you’re going to do. You can also set goals related to what you want to get done in a day or within the week. And you can set longer-term goals to work toward something you want to achieve this month or by the end of the year. Setting goals provides a sense of purpose, and achieving them feels good. Goals provide both energy and focus in life.
Stick to a schedule.
Like goal-setting, a schedule puts you more in control of your life, demonstrates intentionality (that you want to do certain things each day), and provides a sense of purpose and accomplishment. It also can prevent a person from slipping into disorganization or depression because you have something to do and a plan to follow.
Do something that makes you feel happy or accomplished each day.
The value of pursuing things you enjoy cannot be understated. Being able to look back on your day before you go to sleep for the night and point to something that made you smile, inspired gratitude, or gave you a sense of accomplishment can keep you going and help you look forward to tomorrow.
The best way to live is drug-free. No one has a perfect life, constant energy, or precision focus most of the time. The aim isn’t to feel great all the time, it’s to be able to manage all the ups and downs of life. Doing it the right way will build your brain mass, maintain your health, and increase your life span.
If you’d like to work with a therapist to improve your focus, call our office or get matched with a therapist right here on our website.