Is stress wrecking your concentration? A neuroscientist reveals the overlooked secret to stronger focus

Words: Amy Mica Marsden. Images: Shutterstock.

Are you putting off a task right now, perhaps one that requires more mental energy than you currently possess?

Brain fog, confusion, poor recall, muddled thoughts, and an unwillingness to start something new — these problems can have many causes, but they may also be a sign that your cognitive endurance needs some attention. But what does that mean for our brain health?

‘Cognitive endurance is the brain’s ability to sustain mental performance over time, to remain attentive, engaged, flexible, and effective when faced with prolonged cognitive demands,’ explains Dr Ramon Velazquez, PhD, neuroscientist and Scientific Advisor at Mind Lab Pro.

‘It is not simply a measure of intelligence or memory; rather, it reflects how well the brain can maintain its performance when we are learning, solving problems, making decisions, or processing information for extended periods.’

Why is cognitive endurance important?

To understand the importance of cognitive endurance, it might be useful to compare it to stamina and physical exercise.

‘Just as physical fitness helps the body withstand stress and recover, cognitive endurance helps the brain remain resilient as we age,’ Dr Velazquez explains. ‘Building cognitive reserve may help us maintain attention, learning, memory, and problem-solving while potentially buffering against age-related cognitive decline.  

‘Ultimately, improving cognitive endurance is about giving the brain the capacity to stay healthy, adaptable, and functional for as long as possible.’

Thankfully, cognitive endurance is something we can improve upon over time – it doesn’t have to decline with age.

What affects our cognitive endurance?

Just like physical endurance, cognitive endurance is influenced by a variety of factors, says Dr Velazquez.

These include but aren’t limited to:

– Regular physical exercise – supports brain health and cerebral blood flow

– Meaningful social and mental stimulation – gives the brain opportunities to adapt

– Proper nutrition – supports healthy neuronal energy metabolism (i.e., how brain cells turn food into energy)

‘Maintaining an active lifestyle, challenging the brain intellectually, staying socially connected, exercising regularly, getting adequate sleep, and providing the brain with the nutritional resources it needs can all contribute to preserving our ability to think clearly and remain cognitively engaged as we age,’ he advises.

Cognitive endurance and stress

Stress is something Dr Velazquez particularly emphasizes as a factor that can lower our cognitive endurance – and with 77% of US workers reporting work-related stress in the last month, many of us could be affected.

‘Chronic stress and sustained mental overload can make it more difficult to maintain attention and cognitive performance,’ he adds. ‘In many ways, cognitive endurance reflects the interaction between how we care for the brain and how much we continue to challenge and engage it throughout life.’

Dr Velazquez also cites physical inactivity, poor nutrition, and poor mental and social stimulation as common factors in the decline of cognitive endurance. He states that physical inactivity can stop healthy blood flow and metabolic support to the brain, while poor nutrition can mean our brain isn’t getting the nourishment it needs to function at its best.

How to tackle workplace stress, from a neuroscientist

According to Dr Velazquez, one of the most effective ways to tackle stress (and boost our cognitive endurance) is to get moving.

Regular exercise helps regulate the brain and body’s response to stress, he says, and can help our brain recover from ‘psychological challenges’ – ‘Even taking a walk, getting outside, or doing a short bout of exercise during the workday can provide a valuable mental reset.’

Another tip for reducing stress and mental pressure is to take breaks from your screen and the tasks at hand, and instead take a short walk or do some breathing exercises. If nothing else, Dr Velazquez recommends simplifying our tasks to focus on one thing at a time.

‘Constantly switching between emails, meetings, notifications, and demanding tasks keeps the brain in a state of continuous engagement… simply doing one task at a time can help restore attention and reduce mental overload.’

He’s also keen to point out the power of mindfulness and meditation – as well as a good night’s sleep.

According to Dr Velazquez, workplace trials have found that mindfulness training can ‘reduce perceived stress, anxiety and psychological distress, with some evidence of beneficial effects on physiological measures of stress as well,’ meaning our bodies feel the benefit too.

‘Brain health is built, not inherited’

If you feel your cognitive endurance and ability to focus are declining, take comfort in knowing there are many ways to support your brain and improve its resilience.

‘What we eat, how much we exercise, how well we sleep, how socially and cognitively engaged we remain, and what environmental exposures we encounter can all shape cognitive resilience,’ Dr Velazquez concludes.

‘Ultimately, the goal is to give our brains the resources and resilience they need to perform at their best, throughout every stage of life and whatever challenges our environment demands of us.’

Dr. Ramon Velazquez, PhD, is a neuroscientist specializing in cognitive decline, aging, and long-term brain health and a Scientific Advisor at Mind Lab Pro. His expertise focuses on how lifestyle choices and evidence-based interventions influence cognitive function and overall brain performance.