Finding Your Focus and Calm

Simple steps to enhance your wellbeing and mental clarity.

1. Starting with MINDFULNESS

Mindfulness is a powerful tool for recalibration and bringing you to your present and your bodily intuition. A Harvard study found that people who meditate for just 10 minutes daily experience greater calm, increased focus, and reduced stress​.  

Actionable Tips: Here’s what we suggest you practice daily, even if only for 5-10 mins:

• Meditation or Self-Hypnosis: Start with guided meditations. We recommend Headspace & Ten Percent, but there are also lots of great free options on Youtube. For self-hypnosis, we recommend Reveri. Try body scans and sense-work. Tune into what you can see, hear, taste, smell, touch.
• Breathwork: The way we breathe is so intimately linked to our nervous system, we can use our breathing to determine whether we want to get ready for action (SNS) or relax and recover (PNS).This can be particularly accessible if you struggle with meditation or helpful if you’re feeling panicked or anxious. Try box breathing taking a slow breath in for 4 secs, holding for 4, then breathing out for 4. In the morning - take a long, deep inhale through the nose, then a short, second inhale through the nose, before exhaling fully throughout the mouth. Do this for five minutes. 
• Reading or Journalling: Sometimes it takes a little slow escapism to give you some perspective. However, reading isn’t for everyone, which is where we suggest trying journaling. Getting your thoughts down on paper can feel ultra cleansing, and can help you process emotions you might be struggling with. 

2. Next, your NUTRITION

What you eat directly affects your ability to concentrate. Certain nutrients will fuel your brain function, keeping you sharp and steady throughout the day.

Examples of foods to fuel brain power:

• Omega-3 fatty acids, found in foods like flaxseeds, walnuts, and salmon (a study in Frontiers in Aging Neuroscience found that Omega-3s improve cognitive function, helping with memory and focus​. 
• Complex carbohydrates, such as oats, quinoa, and sweet potatoes, provide a slow, steady release of energy, preventing the blood sugar crashes that can lead to irritability and brain fog.

Actionable Tip: Start your morning with a balanced breakfast that kicks your metabolism and brain into action and supports focus. Think eggs, avocado and grains or chia pudding with berries, almond butter, and a sprinkle of flaxseeds for a dose of Omega-3s and fiber to keep your energy stable.

3. Consider your MOVEMENT

Exercise is one of the best ways to improve mental clarity and reduce stress. Here’s why:

• Research shows that even moderate exercise increases blood flow to the brain, boosting focus and reducing anxiety. 
• A study published in the British Journal of Sports Medicine found that just 10 minutes of physical activity can improve memory and enhance mood​​. 
• Movement that connects breath and body like yoga or Pilates, also helps release tension and restore calm.

Actionable Tip: Incorporate short movement breaks throughout your day. Whether it’s a quick stretch, a short walk, or even a 10-minute yoga session, these moments of activity help clear mental clutter and keep your body energized.

1. Lastly, and arguably most importantly, SLEEP

4. Sleep is the foundation of both mental clarity and emotional stability. When we’re sleep-deprived, it becomes nearly impossible to focus or manage stress. Research from the National Sleep Foundation highlights that adults need between 7-9 hours of sleep per night to function optimally​.

Actionable Tip: Create an evening routine that prepares your mind and body for rest. Try winding down first with an evening drink. You will slowly start to associate this ritual with sleep, switching your body and mind into the right mode for deep slumber. We recommend either a peppermint, camomile or dandelion tea to help cleanse and soothe, whilst also increasing your intake of nutrients. Otherwise, we also would suggest trying WelleCo's chocolate Evening Elixir with 47% of your daily recommended magnesium intake (this is included with our All-Round Reset). Try to avoid screens for at least 30 minutes before bed, ideally an hour. Keep your room dark and cool. If stress keeps you awake, consider a nightly journaling practice to release any lingering thoughts.

Focus and calm are deeply intertwined, and by nourishing your body, moving regularly, practicing mindfulness, and prioritizing sleep, you can nurture both. These small, intentional habits allow you to find the balance you need to feel more present, clear-headed, and at peace. Remember, it’s not about perfection—it’s about progress.The key is to be consistent - practice simple tools daily - and you’ll be amazed at the transformation within you.

Our All-Round Reset supports finding your focus and calm after a busy summer. This limited-edition programme brings you a nutrition plan and wellbeing gifts that fulfil each pillar of wellbeing mentioned above. Clue is in the name, to offer a gentle reset for September and have you feeling revitalised, refreshed and more like you in no time. Book here.