How to Tend to Monkey Brain
How many of us find ourselves with racing thoughts, unable to focus, and see things clearly? When faced with a problem or a need to make a decision, is it difficult to see a clear solution or resolution? I fondly refer to it as “monkey brain.” At times,I feel like my brain is going in different directions with racing thoughts and patterns. I struggle to clear my mind and stay focused on a single subject or idea.
I know I’m not alone. This is a widespread issue that many of us face. Our brains are constantly bombarded with stimuli, both from the external world and within ourselves. In this state, achieving mental clarity can feel impossible. We struggle to make clear decisions, be productive, engage in healthy relationships, or experience mental well-being without mental clarity.
Are some of us born with special abilities to have clear minds, while others are not? No. It is a practice that comes through technique and intention. It is a learned way of quieting the mind and minimizing racing thoughts. It is self-taught through awareness and mindfulness. It is not the chaos around us that clouds our thinking; it is our thoughts. The noise comes from within. My “monkey brain” is a direct result of a cluttered mind. But I've learned that I can control it through mindfulness, a powerful tool in maintaining mental clarity.
Does age affect mental clarity? Yes and no. It is a fact that our brains undergo age-related changes that are influenced by genetics, lifestyle, and social connections. Mild cognitive impairment, characterized by memory lapses and difficulty processing information, can be a regular part of aging. I occasionally experience moments of difficulty remembering names or words, but this is fleeting and usually occurs when I'm multitasking. I have never been good at remembering names, so that is nothing new. Slowing down, breathing, and focusing on the present moment helps me.
What affects our mental clarity? Certain habits, lifestyles, and patterns negatively impact our mental clarity. But the good news is that by adopting healthy habits, we can significantly improve our mental clarity. Some are obvious, and others are so ingrained in our daily lives that we don’t even realize their contribution. By identifying and changing these habits, we can take control of our mental well-being.
-Sleep is crucial to a clear mind. While we sleep, our brain clears out toxins, consolidates memories, processes emotions, and restores our cognitive abilities. This increases learning and memory recall. It also improves mood, balances hormones, and could decrease the risk of Alzheimer's disease.
-Diet and Nutrition are essential factors to mental clarity. Harvard calls this nutritional psychiatry. What we eat directly affects the function of our brain. Few of us consider that fact when choosing what food we eat. Diets rich in sugar are harmful to the brain. Sugar disrupts neurotransmitters in the brain, affecting dopamine levels and causing inflammation that can lead to cognitive decline. That affects memory, mood, and learning, and contributes to neurodegenerative diseases like dementia and Alzheimer’s disease.
-Alcohol & Medications negatively affect mental clarity. Alcohol affects the brain. It disrupts the balance of neurotransmitters, which are chemical messages sent in the brain. Alcohol slows the way your brain processes information and clouds the ability to think clearly. Even small amounts of alcohol use up and reduce the amount of neurotransmitters in the brain. Consider thinking twice about that glass of wine or evening cocktail that is such a prevalent and acceptable part of Western society.
Medications negatively affect mental clarity. Statistics show that adults over the age of 65 take at least one prescription, with an average of three. Antidepressants, seizure medications, antihistamines, sleep aids, antacids, and painkillers all affect neurotransmitters in the brain. These are all common over-the-counter and prescribed medications taken daily by adults, many of whom are over 65, and experiencing cognitive decline associated with aging. When taken, these medications contribute to and exacerbate cognitive decline in aging adults.
-Lifestyle contributes to mental clarity. A sedentary lifestyle reduces brain activity by slowing blood flow to the brain, reducing serotonin levels, and is associated with decreased cognitive function. Minimal or lack of movement describes sedentism and is common in aging adults. Prolonged sitting, leaning, or lying down are all activities associated with it and negatively affect brain function. Exercise significantly improves cognitive function and should be part of a daily routine for a healthy brain lifestyle.
-Mindfulness through Meditation and Breathing is a technique to control thoughts and improve focus. Mindfulness is a practice that brings the mind to the present moment, reduces stress, and helps focus. Meditation is a practice of slowing down racing thoughts through breathing and becoming fully present in the moment. It is the intentional practice of pausing, relaxing, and focusing on the breath and not allowing any one thought to take hold. Over time and with practice, mindfulness becomes a habit. Mindfulness can be used anytime and anywhere to calm racing thoughts, bring clarity, and alleviate stress.
Mental clarity has many benefits and enhances the aging process. It is associated with improved productivity, sound decision-making, stronger relationships, heightened creativity, emotional well-being, and stress reduction. Actively engaging in behaviors that increase mental clarity increases the quality of life while aging. It encourages a positive outlook, can lead to better physical health, reduces chronic health conditions, and decreases mental illnesses like depression and anxiety associated with growing older.
Learning techniques like mindfulness, adopting a healthy lifestyle, forming positive habits, and engaging in certain behaviors are all ways to improve mental clarity. It is possible to teach ourselves ways to increase mental clarity and be in control of our thoughts. Identifying the causes, effects, solutions, and benefits of our “monkey brains” can lead to an improved quality of life.
Growing older does not mean accepting a lower quality of life or acceptance of conditions associated with aging. It does mean intentionally developing habits and behaviors that lead to positive, holistic aging practices. Making intentional daily choices that maintain or improve the aging process helps to guarantee discovering the endless possibilities of aging!