The Focus Effect Program Home Page


1. Here are the keys 3 and 4 to mastering your morning:

2. Key 3: Fuel is the Foundation. Try to be deliberate about what you eat in the morning when your body needs fuel to get going. Avoid sugar or simple carbohydrates and choose foods high in protein, fibre, and healthy fats and carbohydrates.

3. Key 4: Increase Activity, Increase Productivity. Starting your day with some exercise is an ideal way to get your blood and brain moving, ensuring you arrive for work sharp and focused.

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Here are the final two keys to mastering your morning:


We know nutrition is the foundation for elite mental and physical performance. If you’re eating properly, your risk of cancer, heart disease, diabetes, metabolic syndrome, depression, and anxiety decrease dramatically.

Every food and drink choice you make impacts your health. A simple way to start treating your body better is by removing sugars. Every morning, I see lines out the door of my local coffee shop, where people start their days by loading up on scones, pastries, cakes, cookies, and of course, caffeine. Filling your body with so much sugar might give you a temporary jolt, but enjoy it while it lasts. By the time mid-morning rolls around, that burst of energy will be long gone and instead replaced with a feeling of lethargy and dissatisfaction.

Our bodies need fuel first thing in the morning, and using this as an opportunity to choose something healthy is a great way to start the day with intention. Stick to foods high in protein and fibre, full of healthy fats and complex carbohydrates.

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Starting the day with a workout is an ideal way to get your brain waves and blood flowing. Exercising in the morning floods your brain with brain-derived neurotrophic factor (BDNF), which stimulates the growth of new neurons to facilitate learning and memory. Exercise also activates the part of your brain associated with creativity and problem solving. It makes you sharper and more capable of concentration.

There are many ways you can incorporate physical activity into your day; a daily trip to the gym is great for many people, but even a quick walk outside or some stretching as soon as you get out of bed can make a big difference. We are not at our best when we feel weighed down. Exercise, even light movements, gets blood flowing and allows our brains to work faster and better.

A regular exercise routine will give you more energy as you begin to feel healthier and more active. Physical health feeds mental health and increases your ability to focus. Do whatever is necessary to ensure your health is optimal to start the day.

Today’s Habit: Morning routine

How is your morning routine going? Maybe you played around with the order, or maybe you found other activities that worked better for you. If you haven’t figured out your ultimate morning routine yet, that’s okay! This week, try it out again. Remember to make a checklist as you go through each activity.

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