CONCENTRATION
BUILD A PUZZLE
Concentration exercises are activities we practice to help improve our focus and concentration. Our goal is to exercise and strengthen our brain's ability to focus and pay attention to things. Sharpening our cognitive skill takes practice, just like strengthening other muscles in our bodies.
When we think of building a puzzle, we often think of it being an activity for kids. My kids are the ones that got me back into building puzzles. We now have a puzzle table and from time to time I sit down when I'm feeling bored or indifferent and it helps me refocus my mind and brings me peace.
SENSORY
BRUSHING
For some people, the brain has trouble organizing and responding to information from the senses. With consistent practice, these strategies can help you increase or decrease your alertness or arousal to match the situation or environment you're in.
I recently began this strategy and love it. Here's a three-minute dry brushing routine that you can try incorporating before your shower, whether it's in the morning before you start your day or at night before bedtime.
3-Minute Morning Dry Brushing Drill:
Lower Body
1. Use the dry brush for all strokes against your skin and apply light, even pressure. 2. You can use straight strokes towards the heart or circular movements. 3. Pick the brush up after the stroke is complete and start again. Do not stroke away from the heart. 4. Stroke 3–7 times in one area before moving to the next spot. 5. Begin at your kneecaps and stroke up towards your groin. 6. Continue to move from kneecap to groin all around your thigh until the whole upper leg is finished. 7. Repeat on the other thigh and buttocks towards your lower back. 8. Next, stroke from your ankle up to your kneecap just like you did with the upper thigh. Repeat on the other side. 9. Now, stroke up from the ankle to your groin in one long even movement over the whole leg. Complete on both sides.
Upper Body
1. Use the same technique as the lower body. 2. Raise your arm above your heart and stroke from your wrist to your armpit. 3. Repeat on the other arm. 4. Use the long-handled brush to stroke from your lower back and upper shoulders towards your armpit. 5. Gently brush your chest towards your center line or armpits. 6. Use the brush in a clockwise direction on your stomach, making seven circles around your navel (belly button). 7. Place the brush down and use your fingertips with light pressure to stroke down your neck from your jawline to your clavicles (collar bones).
physical
SING OUT LOUD
Exercise serves as an emotional release. Chemicals released in your brain during the course of exercise create a sense of relaxation and happiness.
We typically don't think of singing out loud as a physical activity, so I wanted to expand your views here. Try this strategy when you don't have the time or ability to go for a run, bike ride, etc. and have a lot of built-up frustration, anger, or anxiety inside. Sing out loud (in your room or car) to your favorite tune or make up your own tune the thoughts that are causing the anger or anxiety. Parents, this can be helpful in the midst of family life chaos. Sometimes when I do this my kids will stop doing the thing that's driving me crazy. Of course, if you do this around your kids, keep it PG and silly. You get a physical release, humor helps break tension, and your kids think your silly.
