One of the biggest lessons I’ve learned from my deep dive into self-improvement is that there are scientifically-proven ways to increase both your energy and focus.

After experimenting with many different protocols I’ve researched, below are the 5 quickest and most effective protocols that have worked for me. These are all things that I’ve incorporated into my daily routine and have seen a noticeable increase in my focus, attention, and energy.

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1. Take a cold shower in the morning. Cold water exposure results in elevated dopamine levels that you sustain throughout the day, resulting in increased energy and motivation. It also helps improve circulation and stimulates the nervous system. Switch out those hot showers for cold ones!
2. Get sunlight in the early morning hours. We’ve evolved over millions of years to naturally rise and set with the sun. Getting sunlight in the early morning hours - specifically, while the sun is at a low angle in the sky - helps tell our body to wake up for the day. As a bonus, it also sets our biological clock and makes it easier to fall asleep at night.
3. Stop doomscrolling on your phone. So many people do this and it could be the single biggest killer of energy today. Our phones are essentially dopamine machines. When you become overstimulated with dopamine (i.e. the “motivator” chemical), you become unmotivated to do anything else besides scroll on your phone. Get yourself a good screen time app - I use *“*Present: Screen Time Control” because instead of app blocking it actually motivates you by turning staying off your phone into a game - but there are countless others out there. Find one that works for you.
4. Wait to drink coffee until 90 mins after waking. Personally, I love caffeine, and I think most of the science says that it is good for motivation and focus. However, the research is clear: drinking caffeine right when you wake up interferes with your body’s natural wake-up mechanisms, leading to that afternoon crash we all know. Wait at least 90 mins after you wake up for the first cup.
5. Practice deep breathing exercises. Breathing is so important. It seems simple, but a lot of us don’t focus on this enough. Deep breathing exercises can help increase oxygen flow to the brain and improve energy levels. Take a few deep breaths, inhaling through your nose and exhaling through your mouth, throughout the day to help maintain your energy levels.