As long summer nights begin to cool and store shelves fill with pencils and backpacks, one thing becomes clear: fall is here, and back-to-school is just around the corner. For some, this return to structure is a welcome relief; for others, it feels like an uphill climb. This article is for the latter—for those who have a difficult time shaking off the freedom of summer and reclaiming the focus needed for the season ahead. We’ll explore what the brain goes through when its goal is focus, why clarity often dips in the summer, and how herbs may be just what you’re looking for to bring the mind back into balance gently.
It’s the first week of school. Your teacher is talking, but your attention is darting—from the window, to the tapping foot next to you, to the hum of the overhead lights. It seemed so much easier to focus a few months ago—so what changed? Let’s take a look at what happened over the summer.
Summer brings freedom, fun, and fewer obligations. But it also causes shifts in how the brain functions. That familiar fog isn’t just in your imagination; it’s often dubbed summer brain. It’s a real phenomenon tied to changes in focus, memory, and mental stamina. Here’s why your brain might be dragging in the first weeks back to school:
1. Your Circadian Rhythm Took a Vacation
During the school year, you have consistent wake and sleep times, which are beneficial for your internal clock, known as your circadian rhythm. But in summer, that structure often disappears.
Summer brings the freedom of late nights, sleeping in, and irregular meals. These freedoms disrupt our circadian rhythm, and in turn, disrupt the hormones melatonin and cortisol, which regulate sleep and alertness. The result? Grogginess in the morning, brain fog in the afternoon, and trouble falling asleep at night.
2. Your Summer Diet May Be Working Against You
What’s more iconic than the sound of the ice cream truck in summer? However, those cold treats, late-night snacks, and sugary drinks can overload the system with sugar and caffeine, both of which can spike and crash blood glucose levels, leading to overstimulation of the nervous system. These habits also deplete B vitamins and magnesium, which are essential for maintaining a calm and focused brain.
3. Screen Time Hijacks Your Focus
With more free time, screens often become the default. High-stimulation activities, such as scrolling and streaming, flood the brain with dopamine, the neurotransmitter associated with motivation and reward.
Over time, this leads to dopamine desensitization, making it more challenging to remain engaged in slower, focused tasks such as reading or studying.
It’s for all of these reasons—and more—that your brain may feel less toned than it did a few months ago.
What’s Happening in My Body When I Try to Focus?
To improve focus, it helps to understand how the central nervous system (CNS) functions. Made up of the brain and spinal cord, the CNS is the body’s command center. These are some of the significant components directly involved in supporting focus:
Neurons: The Brain’s Messengers
Neurons send and receive signals that regulate everything from memory and thoughts to mood and appetite.
For example, if you’re sitting in class and your teacher is talking, auditory neurons are processing your teacher’s voice. If your attention drifts to the window, visual neurons are now firing. If you feel overwhelmed by the tapping foot or the hum of the lights, somatosensory neurons are involved. All of these neurons send competing signals to the prefrontal cortex, creating an attention overload.
Neurotransmitters: The Brain’s Chemical Language
These molecules carry messages between neurons. When it comes to focus, three stand out:
- Dopamine: Fuels motivation and engagement. It helps your brain decide what’s enjoyable or rewarding. If the tapping foot or overhead lights seem more novel than the lecture, your attention will drift.
- GABA: Acts like a calming brake, reducing mental noise and filtering out distractions. If you’re stressed, overstimulated, or anxious, GABA may be low.
- Acetylcholine: Supports memory, attention span, and learning, but thrives in a stable, low-stress environment.
Herbs That Help
Now that we’ve explored what’s happening in the body and the changes summer brings, let’s talk about what you can do—naturally. Herbs can help restore mental clarity without relying on stimulants. Here are ten plants that support the nervous system, enhance blood flow to the brain, and help bring you back into balance:
- Chamomile (Matricaria recutita)
Soothes overactive minds and anxious tummies
Calming without being sedative - Eleuthero (Eleutherococcus senticosus)
Energizes sluggish mornings
Regulates cortisol and builds vitality - Gotu Kola (Centella asiatica)
Boosts blood flow to the brain
Supports memory, focus, and calm - Ginkgo (Ginkgo biloba)
Improves oxygenation and circulation
Supports memory and mental alertness - Holy Basil (Ocimum sanctum / tenuiflorum)
Balances stress hormones
Promotes emotional resilience and clarity - Lemon Balm (Melissa officinalis)
Gentle and calming for busy minds
Enhances GABA activity for mental ease - Oat Tops (Avena sativa)
Rich in minerals; deeply nourishing
Rebuilds and soothes overused nerves - Peppermint (Mentha × piperita)
Invigorates the senses
Great for brain fog and fatigue - Rosemary (Rosmarinus officinalis)
Traditional memory enhancer
Sharpens clarity and recall - Skullcap (Scutellaria lateriflora)
Calms the nervous system
Ideal for scattered energy
A Gentle Reminder
While these herbs can support the nervous system, they may not be right for everyone. Always consult your healthcare provider before introducing new herbs, especially if you’re taking medications or managing a medical condition.
References
- Bear, Connors, & Paradiso. (2020). Neuroscience: Exploring the Brain (4th ed.). Lippincott Williams & Wilkins.
- National Institute of Neurological Disorders and Stroke (NINDS). https://www.ninds.nih.gov
- Saper, C. B., Scammell, T. E., & Lu, J. (2005). Hypothalamic regulation of sleep and circadian rhythms. Nature, 437(7063), 1257–1263.
- Hoffmann, David. (2003). Medical Herbalism: The Science and Practice of Herbal Medicine. Healing Arts Press.
- Gladstar, Rosemary. (2001). Herbal Recipes for Vibrant Health. Storey Publishing.
By Megan Fuhrman-Wheeler
