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My top hacks to get your mind in the zone for optimal performance

Do you ever suffer from brain fog?

Struggle to get in the zone?

Can't seem to focus?

There's a lot of reasons you could be suffering,

And today, because you’re reading this, I'm going to give you the hacks that will get you firing on all cylinders.

A side effect is you’re going to be physically healthier and feeling better, not just have a high performing brain.

Here’s the thing though

There's no limitless pill that will give you euphoric and clear highs every time

If you want to have a supercharged brain, you have to be healthy from the inside out.

This includes diet,

Exercise,

Sleep,

Hydration,

And stress management.

I'll touch on all of these in this guide.

So to give you a solid base, you need to cut out anything that will negatively affect your brain.

That starts with diet.

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Highly processed foods and sugar will send your brain into overdrive.

You know when you have junk food, all you want is more junk food?

Your brain's reward systems are triggered by these foods, designed by companies to have you wanting more

This means goodbye to productivity.

You want to avoid high carb foods on a regular basis to maximise focus.

You spike blood sugar when eating these foods and this sends your brain crazy.

So keep it low carb,

Avoid fruit, muffins, pastas, rice, cereal, muesli, porridge etc.

Even skip breakfast altogether.

Your brain thrives on good healthy fats.

So having a diet high in organic animal fats from meats, fish, as well as certain healthy oils like coconut oil & olive oil.

Anything without carbs will help you.

Add in protein to fuel your muscles as well as slow the release of that amazing energy from fat and you're good.

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The next one is to cut out distractions.

Your phone will kill any productivity and performance you might have in you.

It's like the digital version of junk food.

You quickly get a hit of feel good hormone dopamine and that is short lived.

So you look for the next red notification, like or comment.

Don't even think about looking at your phone if you want to be productive in the morning.

Leave it in another room until you've done the work you need to do.

Make your environment as clutter free as possible.

If you have a space or office you can make yours,

Remove all random things lying about, this can keep you hyper focused.

While not amazing for health and wellbeing, even facing away from a window so you're not distracted by what’s outside would be great.

These little hacks will minimise any distractions that might pull you away from good work.

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Now to really get your brain going, the free thing you can do that would be illegal if it was a supplement, is sleep.

Protect your sleep at all costs if you want to use your brain to its fullest potential.

Your brain regenerates during sleep.

The deeper and longer the better.

You know those sleepless nights that have you feeling like you're losing your mind the next day?

There's a reason for that.

Your brain is dying.

There's a lot that goes into a good night's sleep.

You can't expect to be in bed for 8 hours and sleep perfectly.

You need to prepare.

This means getting rid of artificial lights before bed.

No TV, no phone, no bright home lights.

If you have to work or have a computer, invest in a good pair of blue-light block blocking glasses.

These will stop bad artificial light getting into your eyes.

That artificial light tells your body it's day time so it won't switch off or go into deep sleep.

So a dark room at night and an even darker bedroom will help you get into deep sleep.

This means blackout blinds and curtains, no TV’s, chargers or electronics in there,

Even switch off your WiFi.

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Avoid anything that will stimulate you.

This goes in the form of heavy food before sleeping.

Digesting food compromises your sleep quality.

So avoid heavy meals 2-3 hours before bed.

Also avoid caffeine.

While this is an amazing hack to get your brain into that zone,

Long term overuse affects your sleep quality.

If you're averaging 2-3 coffees per day,

You will always have caffeine in your system, 24/7.

So cut it out.

This is a big dilemma.

The reason you need coffee is because you're not sleeping,

And the reason you're not sleeping is because you're drinking coffee (amongst other things).

So consider giving it up for a while.

This will crush you for a week or 2 but you will eventually have a lot more energy and clarity in the long run.

You can reintroduce it later.

If you do have to drink it, no coffee after 10am to lunch time.

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Water will change your life.

I’d say 95% or more of my clients who start with me don’t drink enough water.

If you’re exercising, a goal is to drink 1 litre per 50 lbs bodyweight (22kg). So that’s about 4 litres if you’re 90kg.

Just 1-2% dehydration can lead to a 5-10% decrease in performance, and it gets worse the more dehydrated you are.

Kick your morning off with 500-1000ml of filtered water with added electrolytes or Celtic sea salt to give your body and brain the fluid and hydration it needs.

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Stress is a killer.

You know how it is.

Big projects,

Relationships and arguments,

A never ending to-do list.

This sends your brain into overdrive and you will lose all focus.

Two things will help this

1 - Better organisation and planning.

This means having all tasks at hand.

It also means having them listed in different priorities and knowing what you can delegate and say no to.

You can’t do it all

2 - Take breaks.

You’re a human being and need breaks.

This can start as simple as 5 minute breaks to full days off, and also making sure you take 1-3 holidays per year.

No phone, no work, nothing.

Let your brain connect to the basics and recover from the stress of working all the time.

So that's the real basics.

I rarely get people to look at more than this to start.

The reason is that any supplement or pill won't do as good as the things mentioned above.

Yes, things out there exist but the real difference is made when you invest time, effort and energy into being healthy.

Then you don't even need any extras.

Coffee does the job if you don't abuse it.

1 strong coffee 2-3 times per week should be your limit before productive work if you want to maximise your energy.

Then take 1-4 weeks off every 3-4 months ideally.

So that's the basics to supercharge your brain.

There's no 1 secret,

Like so many areas of life.

The dream of 1 pill is great but you can't medicate your way to health.

It's a lifelong commitment,

And it doesn't have to be complicated.

Starting with 1-2 of the tips below will start you on the journey of getting better.

? Cut out junk food

? Increase good fats and protein

? Remove distractions

? Sleep

? Reduce stress

? Hydrate

? Add in coffee in moderate amounts

If you want to explore this further,

This is one of many areas I work with my clients on.

Not just looking good, but feeling and performing well.

Message me the word "brain" and I'll get right back to you to set up a quick chat