Week 2. Reconnect

Spend 2 minutes setting a clear
intention for your day (‘Today I’ll focus on…’).

This helps train your prefrontal cortex — the part of your brain responsible for focus and decision-making.

Spend 2–3 minutes outdoors,
breathing deeply and thinking of three things you’re grateful for.

Sunlight boosts serotonin; gratitude boosts dopamine — both enhance mood and focus.

Choose a simple 3-minute calming routine before bed — stretch, journal, or sip herbal tea.

Signals your nervous system to downshift, supporting sleep and brain recovery.