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How to increase your attention and ability to function through meditation, exercise and sleep

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Whether you are driving with kids screaming within the backseat or trying to read a book at a coffee shop while someone talks loudly on the phone, attention is important to navigating and interacting with the world.

However, attention has a limited capability, which suggests we will only process so many things directly. That is why it’s so essential to have the ability to filter out distractions that will distract you from the duty at hand.

New research highlights the importance of every day meditation, exercise and sleep for improving executive functioning, the element of attention that helps us prioritize what we wish to do and filter out unwanted distractions.

I’m currently conducting doctoral research on the University of Klein Lab at Dalhousie University, which explores all things related to attention. This includes each basic research on how different areas of the brain influence how people interact with the world, and applied research to develop game-like tools that measure kid’s attention. I recently published a review of over 70 studies taking a look at how different elements of lifestyle affect attention.

Executive function

Executive functioning begins while you try to focus in a distracting environment.
(Pixabay/Gerd Altmann)

When we study attention within the laboratory, we break it down into various unique components that serve different purposes. Executive functioning is what kicks in while you’re trying to focus in a distracting environment, comparable to having a conversation while your favorite TV show is playing within the background, or while you’re coping with an impulse, comparable to resisting the temptation to have one other potato chip.

Executive functioning also involves monitoring distracting thoughts, like getting lost in a dream. This is brought on by various different disorders, including: attention deficit/hyperactivity disorder (ADHD) i depression.

My review shows that by implementing every day meditation, consistent exercise, and maintaining healthy sleep habits, you possibly can increase the effectiveness of your executive functioning. So when you want to improve your productivity and reduce impulsivity, chances are you’ll want to consider making these changes to your routine.

Meditation

Woman with closed eyes
Meditation is among the best ways to improve executive functioning.
(Pixels)

Meditation is among the best ways to improve executive functioning. Even after only five days and 20 minutes of meditation day-after-day, an improvement within the efficiency of filtering distracting aspects was observed. There didn’t seem to be a greater meditation technique so long as the major goal was meditation attention control (specializing in something specific). A typical technique used to gain attention control in meditation is to deal with your respiration and try to let go of unwanted thoughts.

Some studies have also checked out yoga, which incorporates meditation-like elements. However, yoga didn’t improve executive functioning as did other techniques whose primary goal was attention control. although yogis improved overall response speed.

It’s unclear how long these improvements in attention last after meditation, however it’s clear that for anyone looking to improve their executive functioning, attention ought to be a part of their every day routine.

Exercises

A man on a treadmill set to start a sprint
People who reported engaging in six hours of physical activity per week had higher executive functioning compared to those that were sedentary.
(Pixels)

The Government of Canada recommends that folks over the age of 18 receive it 150 minutes of exercise per week to stay healthy. It also plays a major role in executive functioning. I examined how various aspects influenced executive functioning, including how often individuals exercised, how intensely they exercised, and what exercises they performed.

People who reported receiving it six hours of physical activity per week showed improved executive functioning compared to sedentary people. Additionally, people participating in a high-intensity sprint program for a two-week period not only did they outperform the control group on measures of executive functioning, but in addition they made fewer errors.

Although standing and treadmill work did produce improvements in other elements of physical health after just 4 days, they didn’t obtain the cognitive boost seen with other moderate-to-high-intensity exercise. This signifies that when you want to improve your cognitive function, you might have to really get your heart rate up.

To sleep

A man sleeps in a bed with a blue and white striped duvet
Less sleep makes people slower to react and more prone to making mistakes.
(Pexels/Andrea Piacquadio)

It can also be essential to consider the quantity of sleep, as people often limit their rest due to work and social responsibilities. Although several studies included within the review found that reduced sleep resulted in poorer executive functioning, the more common result was poorer overall performance. Reduced sleep didn’t affect specific elements of attention in the identical way as meditation and exercise. Instead, it made people slower to react and more prone to making mistakes.

However, many of the sleep studies included on this review focused on keeping people awake for twenty-four hours. This will not be very representative of how most individuals experience reduced sleep. Future research should consider how people’s sleep quality affects their executive functioning. This information is especially essential for people working in situations where lack of attention poses a possible risk, comparable to air traffic controllers or operators of heavy machinery.

There are many elements of our cognition that we’ve got no influence on. Executive functioning capabilities are largely genetically determined. However, this review provides promising evidence that there are changes you possibly can make to your every day routine that may positively impact your concentration.

So when you want an additional edge, start meditating, get your heart rate up and go to bed early!

This article was originally published on : theconversation.com
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Lifestyle

A single mom from California is taking TikTok by storm after posting a viral video showing her family’s emotional reaction to passing the bar exam on the first try.

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Single mom passes bar exam viral video

It can be unimaginable to root for Rhiannah Gordon, the single mother from California whose moment of vindication gave many individuals around the world a reason to smile and an excuse to cry.

Gordon’s video, which shows her joyful reaction to passing the bar exam on her first try, has racked up nearly a quarter of a billion views because it was posted on November 9.

Videos of individuals overwhelmed by excellent news are nothing latest on TikTok, but Gordon’s reaction video of a bear hugging her 10-year-old daughter and 12-year-old son as all of them cry with joy highlights the sacrifice the family shared and the joy felt after overcoming enormous adversity.

Single mom passes bar exam, viral video
A single mom has an emotional moment with her kids when she finds out she passed the bar exam on her first try. (Source: TikTok/@yougonloverhi)

“Over the years I have posted videos of kids taking classes with me, of me studying at their sporting events, or of me studying at a bar” – Gordon he said “Good morning, America. “Therefore, it was natural to share the results of the family’s long-standing investment in the law school and the bar.”

Gordon has already found a job at a law firm in Sacramento. Passing the bar marks the official end of a journey that began greater than nine years ago when she broke up with her “first love.”

“Our relationship was toxic and full of mental and physical abuse,” she writes, after a montage of photos of her battered face and black eyes filled the screen.

Gordon decided she wanted to turn into a lawyer, becoming the only single mother in her UC Davis School of Law graduating class of 260 that yr. Gordon described her hectic life there TikTok account@yougonloverhi. But none made as much of an impact as her latest film, simply titled “I Passed!!!

The caption on her screen read, “POV: You’re a single mom and you passed the CA bar exam on the first try.” Adding: “She cried for 30 minutes before… she stressed me out.”

@yougonloverhi I PASSED!!!! #barexam #barexam2024 #advocate #blacklawyer #singlemom #single mom life #singlemomamsoftiktok #lawyer #blacklawyer #blacklawyers #blacklawyerssoftiktok #joy #blackgirlmagic #blackmothers #blackmomsoftiktok #lawyer #shedidit #idiot #tears of joy #happytears #challenge #cabarexam #California ♬ original sound – Ya BabyDaddy Favorite Lawyer

Since the starting of this yr only 55 percent of scholars passed the exam on the first try at schools accredited by the California ABA. Nationally, the pass rate is normally 60-80%.

By race, Gordon was in good company with 58 percent of African-Americans passing the exam on the first try.

Gordon’s viral video generated 200,000 comments and nearly 6 million likes.

“Look here!!!!! You make children cry, strangers cry… all of us just cry!!!!!! CONGRATULATIONS!!!!!! – wrote one fan.

“Explain to me why I’m crying when I don’t even know what the CA Bar Exam is,” said one other.

Many felt that Gordon provided them with much-needed inspiration.

“You’re killing the game of life! Keep it up, mom!” said one other.


This article was originally published on : atlantablackstar.com
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Lifestyle

The average cost of an apartment in New York with the agent’s fee reaches 13,000. dollars

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A brand new evaluation reveals the high fees New York brokers charge tenants, with costs as high as $13,000.

A recent study by apartment rental company StreetEasy found that the average upfront cost of renting an apartment in New York City, including an agent’s commission, has skyrocketed to almost $13,000. This huge sum covers agent’s remuneration, first month’s rent and deposit, reports.

In 2023, the average upfront cost for broker-fee apartments was $12,667, up from $9,984 in 2019. The increase comes at a key time as New York City prepares for Wednesday’s City Council vote. The City Council will consider a bill geared toward relieving tenants of costly brokerage fees. The bill, generally known as the Fairness in Rental Housing Act (FARE), appears to have strong, almost veto-proof support.

For the study, StreetEasy surveyed over 500 renters and located that over 80% of respondents believed that landlords should cover agent fees. Additionally, 76% said they felt forced to pay a broker’s commission to secure a house in New York’s highly competitive rental market.

“The average New Yorker will spend more than 10 percent of their annual income just to cover these upfront costs,” said Kenny Lee, senior economist at StreetEasy.

Tenants are objecting to the high fees they’d to pay brokers to rent an apartment in New York.

“It doesn’t seem like this happens anywhere else,” said Kayla, 31, of Williamsburg, Brooklyn. She estimates she paid $4,000 in broker fees for her apartment seven years ago. “Because I did all the work for this (apartment), I feel like I wasted my money.”

Jemma Rowlands from Melbourne, Australia, thinks the realtor’s fee she paid for her first New York apartment in 2018 seemed “expensive and unnecessary.” Giving up upfront costs “seems good to me,” he says of the proposed bill.

Supporters of the Local Government Act argue that it’ll reduce the financial burden on tenants. But critics say landlords will offset the broker’s fee by increasing rental prices for annual leases.

“The FARE Act will fundamentally disrupt the New York real estate market, raise rents, and make it even more difficult to find housing, and nothing StreetEasy has proposed will solve any of these problems,” said York.

Supporters of this solution argue that the law will profit each tenants and intermediaries, the latter of whom often rent property with none guaranteed payment.

“When the bill comes into force, both landlords and agents will have the opportunity to negotiate how compensation is paid, and tenants will finally have a choice as to whether they want to work with a broker,” Lee said.


This article was originally published on : www.blackenterprise.com
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Lifestyle

Weight loss plans are less effective for many black women because those that exist often do not meet their unique needs

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The popularity of weight loss drugs like Ozempic and Mounjaro continues to reflect Americans’ desire to shed pounds. While these recent drugs provide an answer for people scuffling with obesity, many eligible patients – especially Black adults – cannot afford the high price.

These medications are also not the one solution to improving your health, as maintaining a healthy diet and exercising commonly are also key to losing a few pounds. However, current lifestyle change-based weight loss interventions largely fail to handle the needs of Black women.

As a community health researcherswe wondered why scientists had did not develop a lifestyle-based weight loss solution that worked for black women.

That’s why we reviewed 10 years of research on lifestyle-based weight loss interventions. We found that only just a few studies focused on black women, and those that did often resulted in only slight weight loss and were not consistent in their approach to weight loss. Why is that this so?

There is a missing mark for black women

Obesity increases the danger developing weight-related conditions comparable to type 2 diabetes, heart disease and a few sorts of cancer. Nearly 60% of black women within the US are obese, which puts them at greater risk of developing these conditions.

Lifestyle interventions specializing in a healthy food regimen and increased physical activity have been proven to often help most individuals shed pounds leading to a weight reduction of 5% to 10%. which also reduces the danger of chronic diseases. However, these lifestyle interventions often only end in: 2% to three% weight loss for black women.

Our review shows that amongst black women, lifestyle-based weight loss is hindered because: are often not included on this study. Because these studies did not have in mind their lived experiences, these interventions may not meet their specific needs. Of the 138 studies we evaluated, black women made up at the very least half of the participants in just eight studies.

There is an absence of research on why lifestyle interventions are often less effective for Black women. However, some studies highlight the impact of race and gender on their every day lives as potential aspects.

A “strong” black woman is forced to disregard her physical and emotional needs in an effort to care for others.
PixelsEffect/E+ via Getty Images

The role of a superwoman

Black women exposed to the constant stress of on a regular basis racism and sexism face a further burden of what researchers call the role of a superwoman. Black women not only should face their own experiences of racial and gender inequality, but additionally they should do it expect insensitive, hyper-dependent, and suppress their emotions to seem strong in family and community. Many minimize their weak points and overload their capabilities to satisfy the overwhelming responsibility of caring for other people.

Many famous names have spoken out concerning the effects of being a robust superwoman. Actress Taraji P. Henson identified how the necessity to point out strength can result in the physical and emotional needs of Black women being ignored.

Knocker Megan Thee Stallion spoke concerning the emotional toll of being a superwoman after she was shot by rapper Tory Lanez. “As a black woman… people expect me to take punches, take beatings, take beatings, and handle it gracefully. But I’m human.”

The role of superwoman places a high tax on Black women, leaving little room to prioritize their health. To deal with stress, some people engage in such activities emotional eating or binge eating. The constant demands of playing multiple caregiver roles can as well interfere with physical activity.

Naturally, these challenges make it difficult to adopt healthier eating habits and a consistent exercise program. Even in the event that they are working on losing a few pounds, some black women proceed to realize weight.

Improving weight loss for black women

Lifestyle interventions that fully consider Black women’s experiences in treatment could be the key to improving weight loss. We argue that Black feminism and womanhoodthat give attention to the experiences of women of color can assist researchers rebuild and redefine weight loss interventions to be more effective for Black women.

Black feminism and womanhood are approaches that lead Black women and girls to survive and thrive, particularly by continually considering the role that gender and race play on various issues. This framework focuses on multiple areas of health and well-being, including physical, mental and emotional health, arguing that self-care and well-being practices are acts of social change.

Focusing on the complete context of Black women’s lives can result in improvements in overall health. Obesity particularly is influenced by many aspects, and obesity treatment requires a give attention to these holistic health and well-being. This includes meeting the economic needs of Black women, incorporating faith practices central to Black lives, nurturing emotional and mental health, and constructing an environment where obtaining healthy foods and exercising every day are easy selections.

Three people walk along a tree-lined path, smiling at each other
Lifestyle changes are easier to make in the event that they fit into your every day life.
FG Trade/E+ via Getty Images

Current weight loss interventions vary greatly in the weather of Black women’s lives they give attention to. Some people emphasize, for example spiritualitywhile others give attention to emotional health. Approaches to weight loss that reply to individual needs and moving away from one-size-fits-all solutions can be crucial in addressing the varied points of Black women’s lives that impact their well-being.

If health care providers and researchers begin to take heed to and work with Black women to revamp weight loss interventions, they’ll likely find that their efforts to combat obesity amongst Black women are more effective.

This article was originally published on : theconversation.com
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