116 - Attention Anchor: Energy - Flip on Focus in Under Five Minutes

In part three of the Attention Anchor series, Marcey Rader shows how to fuel focus fast with movement snacks, breathwork, smart fueling, and scheduling your hardest tasks to your peak-energy windows. Why it matters:

• Acute movement boosts attention and executive function—even after one short bout. sciencedirect.com
• Breath with longer exhales calms your nervous system and counters screen apnea. lindastone.net+1
• Hydration and caffeine timing directly influence today’s focus and tonight’s sleep. PMC+1
• Matching work to chronotype improves output without working longer. PMC

What you’ll learn:

• Movement snacks that flip on focus (and the ADHD-friendly science behind them) PubMed
• Three fast breathing protocols, including the physiologic sigh PubMed
• A simple hydration + snack checklist for steady energy PMC
• How to schedule deep work to your timing sweet spot PMC

Sustainable performance beats burnout every time. On the Health-Powered Productivity Podcast, host Marcey Rader, Certified Speaking Professional®, TEDx speaker, and author of Reclaim Your Workday, helps you simplify to amplify. Each episode gives you practical tools for relentless prioritization, focus and attention management, meeting effectiveness, email and chat optimization, and task and workflow management. Healthy guardrails. Zero fluff. From RaderCo, a high-performance consulting company. Proud to be named a Top 50 Productivity Podcast on Feedspot. Subscribe and share this episode with a teammate. Connect with Marcey:

• Consulting, Training, and Coaching: www.helloraderco.com
• Keynote Speaking: www.marceyrader.com
• LinkedIn: www.linkedin.com/in/marceyrader
• Book: Reclaim Your Workday www.reclaimyourworkday.com
• Weekender Snapshot Tipsletter: https://radergoodies.com/profile

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