1. Fuel the body Eat four to five smaller meals throughout the day. For breakfast and lunch, ensure you eat some protein. Protein contains tyrosine, which is converted into the alertness neurotransmitter, dopamine. Dopamine helps boost energy levels and concentration. 2. Move, baby move Physical activity and strategic movement keeps circulation pumping through the body. Just like computers have an energy-saving mode when they aren't being used, so does the human body. Get up off your backside and move at least every 90 minutes. 3. Work in waves The study of biological rhythms shows we can concentrate and perform high-level cognitive processing (thinking) tasks for 90 to 120 minutes. Set your day up to work in waves of 90 minutes to two hours followed by a five- to 15-minute brain break. 4. Recharge and refresh Sustaining energy levels throughout the day actually starts the night before, with a deep, restorative sleep. Aim to get between seven to eight hours' sleep (for most people) and consciously switch off 60 minutes before going to bed each night.