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1-2-3 Get It Done: The Breakfast Mistake That Kills Your Focus and How to Fix It Fast
sent by Joaquín Kosegarten | March 03, 2026
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
Avoid starting your day with a heavy, carb loaded breakfast, and choose a lighter, balanced meal that keeps your energy steady.
2 Ways it saves you time
1. A heavy breakfast spikes your blood sugar, then drops it quickly, which causes brain fog and low focus. A balanced breakfast keeps your energy stable so you think faster and work sharper.
2. Stable energy in the morning prevents the slow, distracted start that leads to wasted hours. When your fuel is steady, your decisions are quicker and your tasks flow naturally.
3 Steps to Get It Done:
1. Choose a simple breakfast with protein and healthy fats, such as eggs, yogurt, or a smoothie.
2. Keep carbs light in the first half of the day to avoid early crashes.
3. Drink a glass of water as you eat to support digestion and improve alertness.
Conclusion
Your first meal sets the tone for your brain. Start with the right fuel, and the next few hours become clearer, faster, and much more productive.
“But I’m not hungry in the morning”
That is fine. Have something light, or just have a glass of water. The secret is to avoid heavy carbs and to prioritise a healthy, balanced meal whenever it’s time for you to eat.
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. Fun fact, eating protein in the morning increases your levels of tyrosine, a building block for dopamine. Higher dopamine means better focus, steadier motivation, and faster learning for the entire morning.
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The Breakfast Mistake That Kills Your Focus and How to Fix It Fast
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.