{"id":10472,"date":"2026-06-22T18:05:49","date_gmt":"2026-06-22T16:05:49","guid":{"rendered":"https:\/\/rolandwegerer.at\/?p=10472"},"modified":"2026-06-22T20:33:45","modified_gmt":"2026-06-22T18:33:45","slug":"biologie-des-fokus","status":"publish","type":"post","link":"https:\/\/rolandwegerer.at\/en\/biologie-des-fokus\/","title":{"rendered":"The biology of the focus, More concentration by body &amp; brain"},"content":{"rendered":"<div class=\"shariff shariff-align-left shariff-widget-align-left\"><div class=\"ShariffHeadline\">Share this post:<\/div><ul class=\"shariff-buttons theme-round orientation-horizontal buttonsize-medium\"><li class=\"shariff-button facebook shariff-nocustomcolor\" style=\"background-color:#4273c8\"><a href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Frolandwegerer.at%2Fen%2Fbiologie-des-fokus%2F\" title=\"In Facebook share\" aria-label=\"In Facebook share\" role=\"button\" rel=\"nofollow\" class=\"shariff-link\" style=\"; background-color:#3b5998; 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background-color:#cb2027; color:#fff\" target=\"_blank\"><span class=\"shariff-icon\" style=\"\"><svg width=\"32px\" height=\"20px\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 27 32\"><path fill=\"#cb2027\" d=\"M27.4 16q0 3.7-1.8 6.9t-5 5-6.9 1.9q-2 0-3.9-0.6 1.1-1.7 1.4-2.9 0.2-0.6 1-3.8 0.4 0.7 1.3 1.2t2 0.5q2.1 0 3.8-1.2t2.7-3.4 0.9-4.8q0-2-1.1-3.8t-3.1-2.9-4.5-1.2q-1.9 0-3.5 0.5t-2.8 1.4-2 2-1.2 2.3-0.4 2.4q0 1.9 0.7 3.3t2.1 2q0.5 0.2 0.7-0.4 0-0.1 0.1-0.5t0.2-0.5q0.1-0.4-0.2-0.8-0.9-1.1-0.9-2.7 0-2.7 1.9-4.6t4.9-2q2.7 0 4.2 1.5t1.5 3.8q0 3-1.2 5.2t-3.1 2.1q-1.1 0-1.7-0.8t-0.4-1.9q0.1-0.6 0.5-1.7t0.5-1.8 0.2-1.4q0-0.9-0.5-1.5t-1.4-0.6q-1.1 0-1.9 1t-0.8 2.6q0 1.3 0.4 2.2l-1.8 7.5q-0.3 1.2-0.2 3.2-3.7-1.6-6-5t-2.3-7.6q0-3.7 1.9-6.9t5-5 6.9-1.9 6.9 1.9 5 5 1.8 6.9z\"\/><\/svg><\/span><\/a><\/li><li class=\"shariff-button mailto shariff-nocustomcolor\" style=\"background-color:#a8a8a8\"><a href=\"mailto:?body=https%3A%2F%2Frolandwegerer.at%2Fen%2Fbiologie-des-fokus%2F&subject=Die%20Biologie%20des%20Fokus%3A%20Mehr%20Konzentration%20durch%20K%C3%B6rper%20%26%20Gehirn\" title=\"By E-Mail\" aria-label=\"By E-Mail\" role=\"button\" rel=\"noopener nofollow\" class=\"shariff-link\" style=\"; background-color:#999; color:#fff\"><span class=\"shariff-icon\" style=\"\"><svg width=\"32px\" height=\"20px\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 32 32\"><path fill=\"#999\" d=\"M32 12.7v14.2q0 1.2-0.8 2t-2 0.9h-26.3q-1.2 0-2-0.9t-0.8-2v-14.2q0.8 0.9 1.8 1.6 6.5 4.4 8.9 6.1 1 0.8 1.6 1.2t1.7 0.9 2 0.4h0.1q0.9 0 2-0.4t1.7-0.9 1.6-1.2q3-2.2 8.9-6.1 1-0.7 1.8-1.6zM32 7.4q0 1.4-0.9 2.7t-2.2 2.2q-6.7 4.7-8.4 5.8-0.2 0.1-0.7 0.5t-1 0.7-0.9 0.6-1.1 0.5-0.9 0.2h-0.1q-0.4 0-0.9-0.2t-1.1-0.5-0.9-0.6-1-0.7-0.7-0.5q-1.6-1.1-4.7-3.2t-3.6-2.6q-1.1-0.7-2.1-2t-1-2.5q0-1.4 0.7-2.3t2.1-0.9h26.3q1.2 0 2 0.8t0.9 2z\"\/><\/svg><\/span><\/a><\/li><\/ul><\/div>\n<h2 id=\"die-biologie-des-fokus-warum-dein-krper-mitentsche\" class=\"wp-block-heading\">The biology of focus: key in determining Why your body<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Why are you on some days, razor-sharp Thinking and other after three E-Mails internally in the fog? The provocative answer is that Your focus is not only a question of discipline, but of&nbsp;<strong>Biology<\/strong>. If sleep, diet and exercise do not fit together, even the best concentration method quickly the weather is nice strategy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is exactly why a look at the fundamentals is worth, before you even think about productivity. In my post&nbsp;<a href=\"https:\/\/rolandwegerer.at\/en\/deep-work-fokus-statt-ablenkung\/\" target=\"_blank\" rel=\"noreferrer noopener\">Deep Work: focus, instead of distraction<\/a>&nbsp;it comes to the mental side of deep work, and in&nbsp;<a href=\"https:\/\/rolandwegerer.at\/en\/konzentriert-arbeiten\/\" target=\"_blank\" rel=\"noreferrer noopener\">Productivity 10x &#8211; focus on your Work<\/a>&nbsp;I show how you reduce distraction practical. Here, we go one step deeper: in the physical Basis of concentration.<\/p>\n\n\n\n<h2 id=\"neurotransmitter-die-unsichtbaren-regler\" class=\"wp-block-heading\">Neurotransmitters: The invisible Control<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Your brain works with chemical messengers, which to decide whether or not you're calm, motivated, awake, or overwhelmed. The focus is particularly on two factors are exciting:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Serotonin<\/strong>&nbsp;mood and inner peace to stabilize.<\/li>\n\n\n\n<li><strong>Melatonin<\/strong>&nbsp;your sleep controls-Wake rhythm, and thus indirectly influences your mental performance the next day.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"873\" height=\"630\" sizes=\"auto, (max-width: 873px) 100vw, 873px\" src=\"https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/visual-selection-7.webp\" alt=\"\" class=\"wp-image-12751\" style=\"aspect-ratio:3\/2;object-fit:cover\" title=\"\" srcset=\"https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/visual-selection-7.webp 873w, https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/visual-selection-7-300x216.webp 300w, https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/visual-selection-7-768x554.webp 768w\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">This is not a Spa idea, but a real power factor. If your sleep tilts rhythm, tilting often your focus. Anyone who wants to understand the System, should not only optimize To-do lists, but the nervous system brain.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote has-custom-petrol-hell-background-color has-background is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>Mnemonic:<\/strong>&nbsp;Focus is often not want a problem, but a problem of Supply.<\/p>\n<\/blockquote>\n\n\n\n<h2 id=\"ernhrung-als-denkstoff\" class=\"wp-block-heading\">Nutrition is a think fabric<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Your brain needs a constant energy, not sugar spikes, but in a stable Form. Right here is a diet that promises to not concentration, but physiologically helps.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Particularly important are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Complex Carbohydrates<\/strong>&nbsp;such as oats, whole grains and sweet potatoes.<\/li>\n\n\n\n<li><strong>Healthy Fats<\/strong>&nbsp;how Omega-3 fatty acids from fish, Chia seeds, or walnuts.<\/li>\n\n\n\n<li><strong>Proteins<\/strong>&nbsp;as the building blocks for neurotransmitters.<\/li>\n\n\n\n<li><strong>B-vitamins, Magnesium and zinc<\/strong>&nbsp;for nerve function and energy balance.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A fitting addition to this, you can find in&nbsp;<a href=\"https:\/\/rolandwegerer.at\/en\/biohacking-fuer-kreative-genial-oder-gefaehrlich-5-8\/\" target=\"_blank\" rel=\"noreferrer noopener\">Biohacking for the Creative: Awesome or dangerous?<\/a>where I shed light on the thin line between clever routines, and self-optimization delusion. This is important because diet should not be used for the ideology. They should help you, not stress.<\/p>\n\n\n\n<div class=\"wp-block-group is-style-section-3 has-global-padding is-layout-constrained wp-container-core-group-is-layout-3dbef34a wp-block-group-is-layout-constrained is-style-section-3--1\" style=\"padding-top:var(--wp--preset--spacing--30);padding-right:var(--wp--preset--spacing--30);padding-bottom:var(--wp--preset--spacing--30);padding-left:var(--wp--preset--spacing--30)\">\n<p class=\"wp-block-paragraph\"><strong>Practice exercise:<\/strong><br>Start for three days with a Breakfast of oatmeal, nuts, berries and cottage cheese. Watch then aware of how stable your energy level remains until noon.<\/p>\n<\/div>\n\n\n\n<h2 id=\"schlaf-der-unterschtzte-produktivittshebel\" class=\"wp-block-heading\">Sleep: The underrated productivity lever<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep is not a break of power, but a part of the performance. While you sleep, processed, your brain information, consolidates memories, and regulates various systems that affect the next day your focus. The CDC recommends that adults 7 to 9 hours of sleep per night.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When you realize that your everyday life is to become full and loud, often helps first of all, an honest look at your own life. The Article&nbsp;<a href=\"https:\/\/rolandwegerer.at\/en\/persoenlichkeitsentwicklung-alltag\/\" target=\"_blank\" rel=\"noreferrer noopener\">Development of personality in everyday life: What we miss<\/a>&nbsp;fits well here, because it shows how much reflection, silence and deliberate breaks in development contexts. Sleep hygiene is not a side issue, but a daily decision.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"572\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" src=\"https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_i4gxp7i4gxp7i4gx-1024x572.webp\" alt=\"Biologie des Fokus\" class=\"wp-image-12749\" style=\"aspect-ratio:16\/9;object-fit:cover\" title=\"\" srcset=\"https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_i4gxp7i4gxp7i4gx-1024x572.webp 1024w, https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_i4gxp7i4gxp7i4gx-300x167.webp 300w, https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_i4gxp7i4gxp7i4gx-768x429.webp 768w, https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_i4gxp7i4gxp7i4gx-1320x737.webp 1320w, https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_i4gxp7i4gxp7i4gx.webp 1376w\" \/><\/figure>\n\n\n\n<div class=\"wp-block-group is-style-section-3 has-global-padding is-layout-constrained wp-container-core-group-is-layout-3dbef34a wp-block-group-is-layout-constrained is-style-section-3--2\" style=\"padding-top:var(--wp--preset--spacing--30);padding-right:var(--wp--preset--spacing--30);padding-bottom:var(--wp--preset--spacing--30);padding-left:var(--wp--preset--spacing--30)\">\n<p class=\"wp-block-paragraph\"><strong>Practice exercise:<\/strong><br>Set for seven days of a fixed sleep time, reducing screen time an hour before, and concern for the darkness in the bedroom. This is unspectacular, but effective.<\/p>\n<\/div>\n\n\n\n<h2 id=\"bewegung-fokus-durch-krperaktivitt\" class=\"wp-block-heading\">Movement: focus on physical activity<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Movement is like a restart button for the head. It improves blood circulation, lowers Stress, and can support the formation of new brain connections. The WHO recommends at least 150 minutes of moderate exercise per week.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Especially if you sit a lot, this is a relevant lever. A short walk, climbing stairs or ten minutes mobilization can make a noticeable difference. In my post&nbsp;<a href=\"https:\/\/rolandwegerer.at\/en\/krisen-meistern-resilienz-aufbauen-und-neue-wege-gehen\/\" target=\"_blank\" rel=\"noreferrer noopener\">Crises masters: resilience and developing new ways to go<\/a>&nbsp;I show also how much physical stability, strengthen mental stability.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"572\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" src=\"https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_jl6q1ajl6q1ajl6q-1024x572.webp\" alt=\"Biologie des Fokus\" class=\"wp-image-12748\" style=\"aspect-ratio:16\/9;object-fit:cover\" title=\"\" srcset=\"https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_jl6q1ajl6q1ajl6q-1024x572.webp 1024w, https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_jl6q1ajl6q1ajl6q-300x167.webp 300w, https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_jl6q1ajl6q1ajl6q-768x429.webp 768w, https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_jl6q1ajl6q1ajl6q-1320x737.webp 1320w, https:\/\/rolandwegerer.at\/wp-content\/uploads\/2026\/04\/Gemini_Generated_Image_jl6q1ajl6q1ajl6q.webp 1376w\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to think the thoughts of artistic on, worth to have a look at my work on the artist page:&nbsp;<a href=\"https:\/\/artist.rolandwegerer.at\/\" target=\"_blank\" rel=\"noreferrer noopener\">artist.Roland wegerer.at<\/a>&nbsp;and specifically&nbsp;<a href=\"https:\/\/artist.rolandwegerer.at\/glitch-self\/\" target=\"_blank\" rel=\"noreferrer noopener\">Glitch Self<\/a>. There, it's on a different level to the body, perception, and Transformation \u2014 i.e., exactly those issues which shape the focus and identity.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>Mnemonic:<\/strong>&nbsp;A tired body produces rarely a clear head.<\/p>\n<\/blockquote>\n\n\n\n<h2 id=\"fokus-braucht-system\" class=\"wp-block-heading\">Focus needs System<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to improve focus, really, you need not a panacea, but a functioning System. The strongest levers are still pretty unspectacular: eat, sleep, move, repeat. This is a good productivity does not work against the body, but with him.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For the mental structure behind it, you can work with additional methods. The&nbsp;<a href=\"https:\/\/rolandwegerer.at\/index.php\/2024\/08\/28\/die-s-p-a-l-t-e-n-methode\/\" target=\"_blank\" rel=\"noreferrer noopener\">S. P. A. L. T. E. N. Method<\/a>&nbsp;helps you to sort out thoughts and to reduce complexity. And if you want to dive deeper into the Thinking and creativity pattern is also&nbsp;<a href=\"https:\/\/rolandwegerer.at\/en\/die-walt-disney-methode-kreativitaet-aus-verschiedenen-perspektiven\/\" target=\"_blank\" rel=\"noreferrer noopener\">The Walt Disney Method<\/a>&nbsp;exciting, because it uses a change of perspective as a tool.<\/p>\n\n\n\n<div class=\"wp-block-group is-style-section-1 has-global-padding is-layout-constrained wp-container-core-group-is-layout-3dbef34a wp-block-group-is-layout-constrained is-style-section-1--3\" style=\"padding-top:var(--wp--preset--spacing--30);padding-right:var(--wp--preset--spacing--30);padding-bottom:var(--wp--preset--spacing--30);padding-left:var(--wp--preset--spacing--30)\">\n<div class=\"wp-block-group is-style-section-1 has-global-padding is-layout-constrained wp-block-group-is-layout-constrained is-style-section-1--4\">\n<h2 id=\"fazit-fokus-beginnt-im-krper\" class=\"wp-block-heading\">Conclusion: focus starts in the body<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The good news is: You don't \"have to force your focus\". You can prepare him. If you give your body good conditions, your head automatically clearer, calmer, and more resilient.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The three most important levers remain:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A Nutrient-Rich Diet.<\/li>\n\n\n\n<li>Restful Sleep.<\/li>\n\n\n\n<li>Regular Exercise.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If you do that with a clear working structure combine, Deep Work, not to the state of emergency, but a habit. 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background-color:#999; color:#fff\"><span class=\"shariff-icon\" style=\"\"><svg width=\"32px\" height=\"20px\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 32 32\"><path fill=\"#999\" d=\"M32 12.7v14.2q0 1.2-0.8 2t-2 0.9h-26.3q-1.2 0-2-0.9t-0.8-2v-14.2q0.8 0.9 1.8 1.6 6.5 4.4 8.9 6.1 1 0.8 1.6 1.2t1.7 0.9 2 0.4h0.1q0.9 0 2-0.4t1.7-0.9 1.6-1.2q3-2.2 8.9-6.1 1-0.7 1.8-1.6zM32 7.4q0 1.4-0.9 2.7t-2.2 2.2q-6.7 4.7-8.4 5.8-0.2 0.1-0.7 0.5t-1 0.7-0.9 0.6-1.1 0.5-0.9 0.2h-0.1q-0.4 0-0.9-0.2t-1.1-0.5-0.9-0.6-1-0.7-0.7-0.5q-1.6-1.1-4.7-3.2t-3.6-2.6q-1.1-0.7-2.1-2t-1-2.5q0-1.4 0.7-2.3t2.1-0.9h26.3q1.2 0 2 0.8t0.9 2z\"\/><\/svg><\/span><\/a><\/li><\/ul><\/div>","protected":false},"excerpt":{"rendered":"<p>Du willst deine Konzentration auf ein neues Level heben und suchst nach dem ultimativen Geheimnis f\u00fcr Deep Work? Dann bist du hier genau richtig! Wir tauchen ein in die faszinierende Welt der Biologie und zeigen dir, wie Ern\u00e4hrung, Schlaf und Bewegung deine Produktivit\u00e4t revolutionieren k\u00f6nnen.<\/p>","protected":false},"author":1,"featured_media":12750,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[103,106,104],"tags":[389,159,275,456,114,458,88,457],"series":[],"class_list":["post-10472","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kreativitaet-methoden","category-innovation-zukunft-gestalten","category-persoenliche-entwicklung","tag-bewegung","tag-biohacking","tag-deep-work","tag-ernaehrung","tag-fokus","tag-neurotransmitter","tag-produktivitaet","tag-schlaf"],"_links":{"self":[{"href":"https:\/\/rolandwegerer.at\/en\/wp-json\/wp\/v2\/posts\/10472","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rolandwegerer.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rolandwegerer.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rolandwegerer.at\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/rolandwegerer.at\/en\/wp-json\/wp\/v2\/comments?post=10472"}],"version-history":[{"count":3,"href":"https:\/\/rolandwegerer.at\/en\/wp-json\/wp\/v2\/posts\/10472\/revisions"}],"predecessor-version":[{"id":13993,"href":"https:\/\/rolandwegerer.at\/en\/wp-json\/wp\/v2\/posts\/10472\/revisions\/13993"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rolandwegerer.at\/en\/wp-json\/wp\/v2\/media\/12750"}],"wp:attachment":[{"href":"https:\/\/rolandwegerer.at\/en\/wp-json\/wp\/v2\/media?parent=10472"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rolandwegerer.at\/en\/wp-json\/wp\/v2\/categories?post=10472"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rolandwegerer.at\/en\/wp-json\/wp\/v2\/tags?post=10472"},{"taxonomy":"series","embeddable":true,"href":"https:\/\/rolandwegerer.at\/en\/wp-json\/wp\/v2\/series?post=10472"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}