If your focus stalls, don’t bully your brain. Feed it. Movement. Breath. Better fuel. Right-time/right-task. Attention Anchors for energy are the fastest to deploy.
In part one, we set up your Environment. In part two, we anchored your Mindset. Today, we power the system. Even a single bout of movement turns the lights on in your prefrontal cortex, the control center for planning and attention. The effect is strong for most people and especially valuable for neurodivergent brains, including those with ADHD. sciencedirect.com
Why it matters
- Acute exercise improves attention and executive function. sciencedirect.com
- Longer exhales calms your nervous system and counters screen apnea (yes, it's a real thing!). PMC
- Hydration and caffeine timing can make or break your next deep-work block. PMC
Lessons
- Move for 30–120 seconds. Push-ups, jumping jacks, five sun salutations, or a brisk block walk while mentally rehearsing your first sentence. You’ll return more alert. Walking is bonus fuel for creativity. PubMed
- Breathe with a longer exhale. Try the physiologic sigh: inhale, quick top-off inhale, long slow exhale. Two minutes lowers arousal more than mindfulness in head-to-head comparisons. Or use 4–6–8 or box breathing. Prioritize the exhale. PubMed
- Fuel like a pro and sip water or other liquids; even mild dehydration can affect mood and attention. Eat protein-forward snacks for steady energy. Time caffeine so it powers focus without stealing sleep—avoid it within about six hours of bedtime. Then match tasks to your chronotype: do deep work at your peak and lighter admin during your trough. PMC
Pair this Energy ritual with your Environment and Mindset rituals before each deep-work block for five days. Track your streak. Relentless prioritization beats endless optimization.
Want this training for your team? Check out our Elevate Your Focus and Everyday Energy programs!
