Day 3: Food & Water – "ELITE NUTRITION"

Focus: Nutrition & Hydration

Captains don’t leave port without ensuring the ship is well-stocked with supplies. Your body is no different. Proper fuel keeps you steady at the helm. It's so simple, yet we often don't do it. We are the last priority.

• Action Step: Plan your meals and water intake.

• Get a water bottle that you take everywhere with you. Keep one in your car, work bag, or gym bag.

• Ensure it is with you always.

• Make time to eat.

• Breakfast, lunch and dinner should be sitting down, undistracted.

• Don't eat and scroll. Refrain from eating at your desk. Don't eat while driving.

• You deserve better.

• If you go to the shops, can you buy more for the rest of the week, saving time and headspace for other things?

• Ensure your brain is fueled with good food. Whatever diet suits you best, stick with that.

• If your family members usually eat separately, perhaps take this opportunity to bring the focus back to family time—an hour spent together—if possible. If you don't have family, connect with a friend now.

Reflection: How does planning to ‘fuel yourself’ affect your ability to stay focused and energised?

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