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1-2-3: The “Fuel-First” Trick That Prevents the 3pm Brain Fog
sent by Joaquín Kosegarten | August 5, 2025
Every second counts, so let’s get right to it. 1 idea, 2 ways it saves you time, and 3 steps to Get It Done:
1 Idea
Start your day with a balanced, protein-rich breakfast to avoid the afternoon energy crash.
2 Ways it saves you time
1. Prevents the crash-before-coffee cycle – A carb-heavy breakfast spikes your blood sugar, then drops it — leading to sluggishness, snacking, and scattered focus by mid-afternoon.
2. Keeps your brain fueled for longer – Stable energy means fewer interruptions for snacks, fewer brain fog breaks, and more hours of sharp thinking.
3 Steps to Get It Done:
1. Prioritise protein – Aim for 20–30g of protein first thing in the morning (e.g., eggs, Greek yoghurt, protein shake, or tofu scramble).
2. Avoid sugar bombs – Skip or reduce pastries, sweetened cereals, or juice-only breakfasts. They give you a spike now and a crash later.
3. Batch your breakfasts – Prep simple options the night before so you’re not relying on willpower when you’re half awake.
Conclusion
Breakfast isn’t just about feeling full — it’s about fuelling focus. Start your day strong, and you won’t need to fight your body for energy later.
“But I’m not hungry in the morning!”
That’s okay. Start with something light and protein-rich (even half a shake or a boiled egg). You’re training your body to fuel before it fades and to keep your focus steady.
As promised — 1 minute that can save you hours
Yours in Getting It Done,
Joaquin Kosegarten
Author of Get It Done
Creator of the 1-2-3 Get It Done Newsletter
P.S. I used to skip breakfast and push through — until 3pm when my brain said, “brb” and never came back.
What else am I working on?
Learn the full system I use to help top performers stay focused, energised, and in control — without letting their calendar run the show. Find it on Amazon!
Focus: The “Fuel-First” Trick That Prevents the 3pm Brain Fog
About the Newsletter
1-2-3 Get It Done is a weekly 1-minute read trusted by busy professionals who want to achieve more in less time without burning out.
Each issue gives you 1 idea, 2 ways it saves you time, and 3 steps to put it into action immediately.