Refuel

Tips for healthy consumption

• Stay hydrated: Drink plenty of water throughout the day.
• Eat a balanced diet:
  • Include fruits and vegetables.
  • Avoid processed foods and those high in added sugars or fats.
• Limit harmful substances: Minimise or avoid caffeine, nicotine, alcohol, and other substances.

Why it matters

What you consume affects your energy, anxiety, and mood over time, helping to keep both your body and mind recharged.

See the NHS Eatwell Guide for more information.

Rest

Tips for staying focused and alert

1. Take regular breaks:
   • Step away every 50 minutes to an hour.
   • Incorporate breaks consistently throughout the day.
2. Practice good sleep hygiene:
   • Maintain a consistent sleep schedule.
   • Create a relaxing bedtime routine.
   • Minimise screen time before bed.

Why it matters

Taking breaks and improving sleep quality helps prevent fatigue and maintain focus.

Run

Tip for boosting energy and focus

• Stay active: Engage in physical activities such as walking, running, exercising, or playing sports.

Why it matters

Regular physical activity boosts energy levels and improves your ability to handle complex tasks.