We can increase our focus and motivation by increasing the environmental signals that we should be alert.

In evolutionary terms, our strongest routine call to action was light. Our sympathetic nervous system is an action state, and light was needed for the majority of activities before the days of artificial lighting. This is reflected in our cortisol surge after waking, to support action.

Using light consciously can support our circadian rhythm, and also increase focus. Exposing yourself to light first thing in the morning can support your cortisol surge and consequent focus, and working first thing in the morning can be a good time to focus, if it is available to you. Having a well-lit work environment can also increase focus and productivity.[1]
 
You can learn more about the importance of light in this Huberman Lab episode

Never look directly at bright light sources, or the sun.

[1] Golmohammadi et al. J Res Health Sci. 2021;21(4):e00529

Cold water immersion can increase our arousal, focus and mood, and enhance performance.[1,2]  It is important to practise cold water immersion safely, and to work up gradually.
 
Andrew Huberman recommends building up to 11 minutes in divided doses per week, and provides a useful overview of the rationale, and safety considerations here.

Cold water immersion can take the form of cold showers, using baths or pods, or cold water swimming. If you are interested in cold water swimming, Chill UK have guides to hubs across the UK.

Always observe appropriate safety precautions and check with your medical practitioner before exposing yourself to cold temperatures. 

[1] Yanyouskaya A et al. Biology 2023;12:211-231

[2] Andrew Huberman on cold water immersion

In our evolutionary past, we needed to be alert when we were, or shortly after we had been, on the move. Exercise and movement remains a useful way to increase our mood, focus and alertness.[1] 

Mild-moderate exercise such as going for a walk, can be useful to increase our alertness and ability to focus. 

Options to incorporate movement into the working include:
- Using under-desk treadmills or seated bikes while working;
- Having walking meetings remotely, or in person;
- Standing up and moving around regularly (e.g. on a timer);
- Doing short stretches or exercise 'snacks', during the working day.

We sustain focus after bouts of moderate or vigorous exercise, so working after a workout can also be a good option. 

Two considerations with vigorous exercise: 
1. If you are optimising your performance for small muscle movement like microsurgery, doing it after vigorous exercise can be a problem if you tend to develop tremors, particularly in the morning.
2. Avoid vigorous exercise too close to bedtime, as it can impact sleep quality.

Always consider checking with your medical practitioner or an appropriate professional to support you in making changes to your exercise protocol.

[1]Lambourne K and P Tomporowski. Brain Research 2010;1341:12-24
Exercise can also positively impact our mood and, in the longer term too, regular exercise is important for our health.*
*The Mayo Clinic recommends >150 minutes of moderate and/or 75 minutes of vigorous activity per week, and 2x20-30 minute sessions training the major muscle groups. A good rule of thumb is 30 minutes per day of moderate exercise, like going for a brisk walk.