Boredom, fatigue and anxiety can all get in the way of focusing. Not being able to pay close attention to something can be a total time suck, turning a relatively short task into something that takes three times as long to complete. It can also be dangerous, such as if you are trying to focus on the road while driving.According to a neurologist we talked to, however, there’s an easy way to get your brain to concentrate on the task at hand that only takes 10 seconds and is completely free. Keep reading to find out what it is and why it works so well.?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?
If you want to zero in on things better, neuroscientist Dr. Hayley Nelson, PhD, tells Parade, “Splashing cold water on your face can offer a quick reset for focus."Dr. Nelson explains that this simple action activates the mammalian dive reflex, which is an evolutionary response designed to help humans survive when they emerge in cold water. She says that when cold water hits the face, especially around the eyes and forehead, it sends signals through a major cranial nerve called the trigeminal nerve to the brainstem. When this happens, it triggers a rapid shift in the autonomic nervous system, which is a part of the nervous system that controls involuntary functions in the body, such as heart rate, digestion and breathing.Related: The Surprising Morning Habit That Experts Recommend for Better Focus
“Here’s what’s happening: The sympathetic nervous system, responsible for our fight-or-flight response, begins to downshift, and the parasympathetic nervous system, which helps us rest and digest, kicks in," she explains. "Heart rate slows, breathing deepens and stress hormone levels can decrease—creating just enough of a physiological pause to help the brain reorient. This brief reset can improve mental clarity, focus and even emotional regulation."If stress or anxiety is the cause of your loss of focus, scientific research shows that splashing cold water on your face can be especially effective. This simple action helps reduce cortisol levels in the body, which leads to feeling less stressed.What’s great about this focus-boosting habit is that it works instantly. “A few splashes are usually enough—think 5 to 10 seconds of exposure," Dr. Nelson says. "If you’re really in need of a reboot, you can hold a cold, damp washcloth over your face, especially your eyes and forehead, for 15 to 30 seconds while breathing slowly. This can help intensify the dive reflex response without being overwhelming."Related: 7 Signs Your Cortisol Levels Are Too High—and What to Do About It
Can Warm Water Boost Focus?
Maybe you don’t like the shock of cold water; you prefer a warm or hot stream. Can you splash warm water on your face instead and still reap the benefits? According to Dr. Nelson, unfortunately, no. The shock is the whole point!
“Cold water creates a shock to the system that warm water simply doesn’t. That temperature contrast acts like a jolt—waking up the sensory nervous system and grabbing the brain’s attention. It stimulates alertness through the release of norepinephrine, a neurotransmitter that plays a critical role in attention, arousal and mood,” she explains.
If you do use warm water, Dr. Nelson says you’re more likely to feel relaxed. “It may feel nice, but it won’t activate the same alertness pathways or engage the dive reflex. So, while a warm splash might relax you, a cold splash is far more effective when your goal is to refocus and get back on track,” she shares.
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While splashing cold water on your face is a quick fix for better focusing, Dr. Nelson emphasizes that it isn’t a cure-all, explaining, “For anyone looking to improve focus, pairing this strategy with other science-backed tools—like structured breaks, breathwork or even a brisk walk—can enhance results." Especially if the reason why you can’t focus is because you’re stressed, anxious or tired, it’s important to treat the root cause.
“Cold water face splashes offer a quick and natural way to engage your nervous system, reboot your attention and show your brain who's boss—no caffeine required,” Dr. Nelson says. The best part? It’s safe, free and accessible to everyone.
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Sources:
Hayley Nelson, PhD, neuroscientist, psychology professor, and founder of The Academy of Cognitive and Behavioral NeuroscienceThe Mammalian Diving Response: An Enigmatic Relex to Preserve Life? Physiology. 2013Autonomic Nervous System. Cleveland ClinicVagus activation by Cold Face Test reduces acute psychosocial stress responses. Scientific Reports. 2022 Read More Details
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