Breakfast habits are interesting. Most of us stick to whatever we grew up with or whatever feels easiest, without thinking much about how it shapes our focus, patience, or energy. Over time, I’ve noticed there are three main ways people kick off their day: 1. Traditional Breakfast Toast. Cereal. Fruit. Maybe a quick pastry with coffee if the morning is busy. It feels familiar and comforting, but often leads to: • Hunger creeping in quickly • Extra caffeine to stay alert • A noticeable dip in patience and focus mid morning • Low energy when the day starts getting demanding It works fine for some seasons of life. But when you are juggling work, family, and mental load, the cracks show quickly. 2. Protein-Focused Breakfast Eggs. Greek yogurt. A protein smoothie. Cottage cheese. Leftovers. Simple, steady fuel. This approach often brings: • Better focus • Stable mood • Stronger mental stamina • Less snacking and less reliance on caffeine • A calmer, more grounded start to the day For high-demand mornings, this one is powerful. 3. Intermittent Fasting Coffee or water in the morning, work first, eating later. This approach has been my default for my entire adult life. A 15 hour fasting window and a 4 hour eating window has always worked well for me. It keeps me mentally light, sharp, and switched on. Fasting can be an incredible tool, especially when sleep and stress are in a good place. In tougher seasons though, fasting can sometimes show up as: • Irritability • Higher stress response • Afternoon energy dips • Late-day cravings Like anything, it depends on what your nervous system is carrying. 🎯 The real takeaway There is no single “right” breakfast routine. The question is simple: Which approach gives you calm energy, steady mood, and clarity for the life you are building right now?

Most mornings used to start with coffee and chaos. Then I realised I was beginning the day already dehydrated. While we sleep, we lose water through breathing and sweating. Even mild dehydration can make you feel foggy and impatient. It is that off feeling where focus just does not click. Now I start my day with a glass of water before coffee. Sometimes I add a pinch of electrolytes or a squeeze of lemon. It is a small change that makes a big difference. My energy feels steadier and I stay sharper through the morning rush. 💡 Try this tomorrow: Drink a full glass of water before your first coffee and see how your focus feels by mid-morning. ☕ What is the first thing you drink in the morning?

I’ve always been curious about how different people start their day. Some wake up early to get quiet time before the kids are up. Others stay up late and use the mornings to recover. For me, I’ve learned that how and when I wake up changes everything including focus, patience, even how present I feel with family. So I’d love to know: 👉 What time do you usually wake up? 👉 Do you have a reason or routine behind it? There’s no right or wrong answer, this is just about awareness. Sometimes small tweaks in when (or how) we start the day can completely shift our energy.

For years my mornings followed the same pattern: Wake up → Head straight for the coffee machine → Down the first cup → Feel amazing for an hour → Hit a wall by 10:30 a.m. Here’s why it happens 👇 When we wake, our cortisol levels naturally rise to help us feel alert. Drinking coffee immediately stacks caffeine on top of that spike, giving a short-term boost but causing a sharper drop a few hours later. That’s the “10 a.m. slump.” Now I delay coffee for about 60 minutes, start with water and light movement, and my focus stays steady all morning. 💡 Try it this week: Wait an hour before your first coffee and notice how your energy feels. ☕ When do you usually have your first coffee?