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- Eat three healthy meals, always including breakfast
- Take 30 minutes of physical activity, even if its just a walk
- Get at much sleep as you know you need – you should be able to wake up on time without an alarm
- Drink 1.2 litres of water, that’s about one large bottle
- Never exceed the recommended daily allowance of alcohol
- Reduce your caffeine consumption – this includes coffee, tea and fizzy drinks
- Eat 5 portions of fruit and vegetables
- Take two relaxation breaks of 10 minutes
- Complete 1 hour of brain exercises spread across the day
- Have a conversation with someone you wouldn’t usually speak to
- Think of three things you did well each day
- Break two habits, like your usual route to work
- Fill in your daily scorecard and alertness rating
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