The first week back at work can be a struggle. Transitioning from a slower paced December back to early alarms and packed meetings is often a shock to the system. After weeks of festive highs, late nights and with deadlines looming, the prefrontal cortex - the part of the brain that handles decision making and emotional control, can feel frazzled.
However, the brain is highly adaptable and responds well to how we treat it. As psychiatrist Dr Daniel Amen states in his book Change Your Brain Everyday - you can make your brain better. “Each day your brain is either getting better and growing younger or it’s getting worse due to your daily diet, supplements, thoughts, decisions and habits.”
Instead of plodding through January, here’s how to fuel your way back to sharper thinking and a better mood.
Brain boosting lifestyle hacks
Recharge while you sleep
The brain recharges and clears toxins during sleep. Getting back to a solid seven to nine hours of shut eye is the quickest way to improve focus. A 2024 study found that adults who consistently clock seven to nine hours a night show better memory, sharper focus and faster thinking, while even small reductions in sleep can leave the brain less able to perform at its best. If you find it hard to wind down, try cooling the room, ditching screens an hour before bed or taking a magnesium glycinate supplement to settle the nervous system.
Reset your internal clock
Get 10 minutes of sunlight before checking your phone. It resets circadian rhythm and supports vitamin D production, which is crucial for cognitive performance.
Move for your mind
To avoid that mid-afternoon mental block, try five minute micro-breaks or movement during your working day. Physical activity increases blood flow and oxygen to the brain, which fights mental fatigue and keeps the mind engaged. If you can get near some greenery, even better; a study found that even brief exposure to nature helps restore focus.
Hydrate the neurons
The brain is made up of around 80 per cent water and even mild dehydration can make you feel foggy and irritable. When concentration starts dipping, reach for a big glass of water before another cup of coffee.
Train the brain
Keep the brain ticking with some neuroplasticity training. Activities like crosswords, learning an instrument or creative hobbies like painting, can challenge the brain in different ways and help maintain mental sharpness.
Nutrients and supplements for brain function
Omega-3 fatty acids
Omega 3 fatty acids are said to be the building blocks of the brain. Since we don't produce them naturally, they need to be sourced from foods like oily fish, flaxseeds or supplements. A 2023 study in the American Journal of Clinical Nutrition found that higher omega-3 levels are associated with a lower risk of cognitive decline.
Saffron extract
Saffron is an up-and-coming supplement ingredient and the hype is backed by science. This spice has been found to increase serotonin and dopamine, while decreasing inflammation, which may support mood and memory. Some research suggests it can be as effective as the antidepressant fluoxetine, making it a great natural option for those who find it difficult to get through January. Try Natroceutics Saffron Bioactive for mood and mental clarity.
Bacopa monnieri
If you’re heading back into intense work projects or study sessions, this ancient Ayurvedic herb is a nootropic favourite. Several studies have shown it may help support memory, attention and mental processing when taken consistently over time. Find it in Cytoplan Organic Bacopa Monnieri.
Lion’s mane
This medicinal mushroom is packed with compounds like hericenones and erinacines that stimulate nerve growth factor in the hippocampus, the brain’s hub for memory, learning and emotions. By supporting nerve cell health, it can improve focus and sharpen memory. Stir a spoon of Dirtea Lion’s Mane Mushroom Powder to your tea or coffee, for a daily brain boost.
