Build Your Focus Diet

Put it all together into one daily plan:

• Breakfast: eggs, whole-grain toast, and berries
• Mid-morning: a handful of walnuts and water
• Lunch: protein, complex carbs, and vegetables
• Afternoon: dark chocolate and green tea
• All day: water at every work transition

You do not need to overhaul everything at once. Start with one change, swapping an afternoon sugary snack for nuts, and let small improvements compound.