Working from home definitely has its perks, no commute, extra sleep, your own playlist, and no awkward lift small talk. But let’s be honest: staying focused, motivated, and productive from your living room can feel like a constant battle.
Notifications ping, snacks call your name, and before you know it, your to-do list is still untouched. The good news? With a few small shifts in your daily routine, you can create the focus, energy, and calm you need to thrive at home.
Here are 8 science-backed tips to help you get in the zone (and stay there):
1. Keep a Routine That Works for You
Your brain loves rhythm. Waking up, eating, and starting work at consistent times each day helps regulate your internal clock - which boosts focus and energy.
Set daily goals (yes, old-school lists still work), plan breaks every 90 minutes, and get enough sleep. Aim for 7–9 hours a night and a consistent bedtime, your brain and mood will thank you.
2. Cold Water Therapy (Trust Us!)
A two-minute cold shower in the morning can do wonders for energy, alertness, and mood. Research shows it can increase dopamine and serotonin levels, reduce inflammation, and boost focus. It’s a natural, invigorating reset, and way cheaper than a double espresso.
3. Meditate to Refocus
Even five minutes of meditation or deep breathing can help quiet mental noise and bring you back to centre. Focused Attention Meditation (FAM) is especially effective for improving concentration and creativity. Try it first thing in the morning or during a mid-afternoon reset.
4. Tidy Space, Clear Mind
Clutter competes for your attention. Keeping your workspace clean and minimal helps your brain relax and focus. You don’t need an influencer-style desk setup, just a tidy, calm environment where your mind can settle.
5. Go on ‘Airplane Mode’
Distractions are productivity killers. Switch your phone to flight mode, mute notifications, or use a focus timer app like Forest. Tell your friends and family you’re off the radar for a few hours, they’ll respect your focus time (and maybe even join you).
6. Tune Into the Right Sounds
Music can be your secret weapon for focus. Try instrumental or low-tempo playlists — think lo-fi, ambient, or acoustic - to keep you in flow without distraction. If you share your home, noise-cancelling headphones are worth their weight in gold.
7. Move Your Body, Boost Your Brain
Exercise increases circulation, endorphins, and brain function. Just 30 minutes of movement, a quick walk, yoga flow, or stretch, can sharpen focus and lift mood. It’s not just about fitness; it’s mental fuel.
8. Eat (and Drink) for Focus
What you eat shapes how you feel. Highly processed, sugary foods can cause brain fog and fatigue, while nutrient-rich meals support clarity, balance, and sustained energy.
Focus-friendly foods:
🥑 Avocado — full of healthy fats for brain function
🍫 Dark chocolate — rich in antioxidants and a gentle energy boost
🫐 Blueberries — improve memory and focus
🥚 Eggs — packed with choline for brain health
🌰 Walnuts & almonds — loaded with omega-3s
🐟 Oily fish — supports cognitive health
🥦 Broccoli, sage, turmeric, ginger — all reduce inflammation
And of course, hydrate, your brain can’t function properly without water. Keep a glass or bottle nearby and sip regularly throughout the day.
Nourish Your Focus with NUUDA
At NUUDA, we believe that energy and focus start from within. Our ready meals are crafted by chefs and nutritionists to support mental clarity, balanced energy, and gut health — so you can stay fuelled and focused while working from home.
No prep, no stress - just good food that makes you feel good.