by Patrick Holford

For many, the day doesn’t truly begin until that first cup of coffee hits the system. It sharpens the mind, lifts the fog, and gives an instant boost of focus – which explains why, in the UK alone, we drink an astonishing 100 million cups every single day, about two per person. But is this daily ritual really fuelling your brain, or quietly robbing it of long-term vitality?

Coffee is more than just a stimulant. Yes, it contains polyphenols – those antioxidant compounds that can protect the brain. But it also delivers caffeine, which fires up your adrenal hormones to give that short-term buzz. The problem is that this instant lift comes with a hidden cost: over time, it can deplete energy reserves and, more worryingly, raise homocysteine – one of the strongest predictors of dementia and Alzheimer’s.

How Much Coffee is Too Much?

So, does coffee protect against dementia – or put you at greater risk? The answer depends on quantity.  A UK Biobank study involving 400,000 participants compared those drinking 1-2 cups a day with those drinking six or more cups a day and found both a 53% increased risk of dementia and smaller brain volumes in those drinking 6 or more cups. The UK Biobank didn’t measure the homocysteine of the participants, but this is the most plausible mechanism.

Yet the story isn’t entirely one-sided. A review of all studies up to 2020 concluded: “Caffeine effects were more often positive when consumed in moderate quantities (100–400 mg/day), consumed in the form of coffee or green tea, and in women.” The most recent UK Biobank findings confirmed that moderate coffee or tea drinkers had a lower risk of cognitive decline than abstainers.

A double espresso delivers 200–300 mg of caffeine, so moderation seems to mean no more than two to two and a half cups a day — and only if unsweetened.

Sweetened or Unsweetened – Does it Matter?

It matters a lot. The UK Biobank found a modest reduction in risk in those drinking up to 2.5 cups a day, compared with non-coffee consumers, but only in those drinking unsweetened coffee. Those drinking sweetened coffee had a higher risk.

This is consistent with research at Canada’s University of Guelph. Participants were given a carbohydrate snack – such as a croissant, muffin, or toast – together with either a decaf or regular coffee. Those having the coffee-carb combo had triple the increase in blood sugar levels. In addition, insulin sensitivity, the hormone that controls blood sugar levels, was almost halved. The lesson? Enjoy your coffee on its own, without sugar or a carb-laden pastry.

Don’t Drink Coffee on Waking

Timing also matters. In the first hour after waking, your body naturally peaks in cortisol, the long-acting adrenal hormone that gets you going.   That is why it is probably better not to have coffee, which further promotes adrenal hormones, for at least an hour after waking. Otherwise, you may stop producing enough of your own cortisol and become dependent on the caffeine hit.

In the evening, it’s the opposite story. Cortisol should be reducing and melatonin rising, but caffeine can affect this for up to 10 hours. The results? Over time, poorer sleep, which can contribute to a whole host of health problems, and greater difficulty waking in the morning, leading to a cycle of dependency on coffee.

One cup of coffee a day, in the morning, ideally not on waking but at least 30 to 60 minutes later, seems optimal. However, the more tea you drink, the better, according to two studies, with green tea being the most beneficial.  This benefit, however, was not found in a UK Biobank study, which reported tea and coffee drinking to be associated with worsening cognition compared with abstainers. 

The Japanese have a tradition of making a pot of green tea and, if they want a second, simply add hot water to the teapot. I do the same with coffee – if I have a second cup I run the coffee through the filter paper again. In this way it is progressively weaker.

But let’s be honest: coffee is an addictive stimulant and, while it may not be as harmful as alcohol, it is ultimately an energy robber. Having used coffee to help me through an intense month of early mornings and book writing, I quit and experienced a severe withdrawal headache that lasted 36 hours!

In Short …

• One to two cups of unsweetened coffee a day, taken 30–60 minutes after waking, is probably optimal.
• Avoid combining coffee with sugar or high-carbohydrate foods.  
• Consider switching to green tea or more weakly brewed coffee where possible for a gentler stimulant effect.
• Avoid caffeinated drinks after noon, especially if you have difficulty getting to sleep or staying asleep.
• If you rely on caffeine to function or alcohol to unwind, it may be time for a reset.

Do you feel overwhelmed trying to juggle working from home with constant distractions and interruptions?

All you have to do is inhale!

Essential oils can be powerful tools to help increase your focus, concentration and mental band-width to manage overwhelm.  And they offer the easiest channel into the body. Your sense of smell, which is part of our olfactory system, is one of the most powerful channels into the body.   In fact, olfactory cells are brain cells, and the olfactory membrane in the nasal cavity is the only place in your body where the brain is directly exposed to the environment.

Research shows that inhalation can be the most direct and effective method for using essential oils. The entire process from the initial inhalation of an essential oil to a corresponding response in the body can happen in a matter of seconds.  Which means, the fastest way to calm overwhelm is to inhale essential oils.  It’s so simple and so small that you can carry it in your pocket.

Essential oils can immediate calm anxiety and increase focus.  Inhaled or topically applied essential oils can help increase blood flow to specific regions of your brain, like your pre-frontal cortex which helps enhance your focus and brain power and calm anxiety.

I want to share my favorite essential oil blend that I personally use before jumping on back to back Zoom meetings or when struggling to meet a big deadline that requires mental focus, while simultaneously juggling home schooling and parenting responsibility that require calmness and level headed function.

3 Essential Oils for Focus

1. Focus™

Similarly, research from the University of Cincinnati found that inhaling peppermint oil increases the mental accuracy by 28%.

Apply 1- 2 drops across brow, back of neck, collar bone or on temples and wrists to increase mental focus.

2. Attention™

The four oils in the Attention™ blend – Vetiver, Frankincense, Lavender, and Cedarwood  — all showed substantial benefit, with Vetiver  helping 100% of the test cases.  The blend further synergizes the positive impact of the individual oils.

For best results, apply 1- 2 drops on brain stem (back of the neck), temples, across the forehead and the bottom of the feet.

3. Brain Boost™

Apply 1- 2 drops on the back of the neck, on the temples, the bottoms of the feet and especially on the big toe.

Image via Freepik

There’s a quiet thief that follows you into every job interview, creative endeavor, Zoom call, and performance review. It doesn’t kick down the door or leave fingerprints, but it takes a toll just the same. Imposter syndrome, that tangled knot of self-doubt and internal criticism, whispers that you’re a fraud—that any day now, someone smarter will tap you on the shoulder and say, “We’ve made a terrible mistake.” If that sounds familiar, you’re in the company of high achievers across every industry. But here’s the truth: you don’t beat imposter syndrome by outrunning it. You beat it by seeing it clearly, understanding its origins, and giving yourself the kind of grace you’d give anyone else.

Doubt That Doesn’t Quit

You know the voice. It questions whether you really deserved that promotion or insists your last success was just dumb luck. Imposter syndrome manifests as chronic self-doubt even in the face of clear evidence of competence. You might ace a project, win accolades, even teach others—and still lie awake wondering when it’ll all come crashing down. It’s not just the occasional insecurity either. It’s persistent and often irrational, undermining progress and muting confidence even when there’s no logical reason to question yourself.

Overachievement as Armor

One of the sneakiest disguises of imposter syndrome is perfectionism. You’re working late, double-checking emails, rewriting slides—not because you love the craft, but because you’re terrified of being exposed. You convince yourself that if you over-deliver, no one will notice you’re “faking it.” But this compulsion to overachieve isn’t sustainable. It drains your energy, keeps you from celebrating wins, and reinforces the false narrative that you must always prove yourself worthy.

The Comparison Trap

Thanks to social media, you’re now gifted with a 24/7 highlight reel of everyone else’s lives. Everyone looks successful, polished, unbothered—especially the people in your field. Meanwhile, you’re sitting in sweatpants wondering how they make it look so easy. This false sense of others having it all figured out feeds imposter syndrome like gasoline on a fire. Comparison shrinks your sense of self, replacing curiosity with envy and confidence with paralysis.

Keeping It Together When Everything Feels Scattered
 
There’s something oddly calming about knowing exactly where your important documents live—especially when everything else in life feels like chaos. Instead of drowning in stacks of paper or juggling a dozen different files, digitizing your records gives you clarity and control. You can streamline the process by merging pages into one clean PDF with an online tool that lets you reorder, delete, and rotate as needed (check this out). It’s a small move with big impact, giving your mind one less thing to worry about and one more reason to breathe easier.

The Fear of Being “Found Out”

Ever avoid speaking up in meetings out of fear you’ll say something “stupid”? Or sidestep opportunities because someone else “probably deserves it more”? That’s imposter syndrome creating a fear of exposure. It tells you to play small. But here’s the trick: nobody who’s truly “faking it” worries about faking it. Your awareness of your limits is, ironically, a sign of your competence—not the opposite.

Isolation from Self and Others

Imposter syndrome is lonely. You second-guess praise and internalize criticism. You hesitate to share your struggles because everyone else seems so confident. And yet, the moment you talk about it out loud, people nod. They’ve felt it too. That isolation you carry isn’t unique—it’s shared by even the most outwardly successful among us. Vulnerability, it turns out, is a powerful antidote.

Unlearning the Myth of Effortlessness

One of the most damaging ideas we’ve inherited is that mastery should be easy if you’re truly talented. The myth of “natural ability” disregards practice, grit, and learning curves. If you believe things should come easily, every challenge feels like a sign you don’t belong. But thriving isn’t about being effortlessly good—it’s about showing up consistently, learning, and iterating. Everyone struggles. The difference is that confident people don’t make struggle mean they’re unqualified.

Learning on Purpose

If imposter syndrome thrives in silence, it dies in motion. One of the most effective strategies to quiet that inner fraud cop is to invest in your own growth intentionally. Online platforms like eCourseCapital offer courses and e-books in a dizzying range of topics, from leadership and marketing to personal development and financial literacy. Signing up for a course or reading a new perspective isn’t just about gaining skills—it’s about reminding yourself that you’re someone who learns, evolves, and deserves to be here. 

You Are Not Your Inner Critic

It’s easy to confuse the inner critic with the voice of reason. But that voice telling you you’re not enough? That’s not your conscience—it’s your fear. And fear is rarely a fair judge. The more you build awareness of that voice, the more you can interrupt it. Try journaling your self-doubt and then writing down the actual evidence. More often than not, you’ll find a gap between how you feel and what’s real. That gap is where your growth lives.

Here’s the part most people miss: imposter syndrome doesn’t mean there’s something wrong with you. It means you’re stretching. It shows up when you’re growing, trying, stepping beyond your comfort zone. The goal isn’t to eliminate it entirely—it’s to understand it, talk back to it, and take action anyway. You don’t need more validation. You need to believe what the validation is already telling you. You’re not a fraud. You’re someone becoming. And that’s more than enough.

Unlock your potential and enhance your well-being with eCourse Capital. Explore a range of transformative online courses and e-books today, and start your journey toward a more empowered life!

Life isn’t a linear path of perfect mornings, ideal decisions, and endless energy. It’s unpredictable and sometimes downright messy. But even in the middle of that chaos, you can still find ways to feel better, reset your mindset, and reclaim your day. Feeling your best isn’t about striving for perfection—it’s about tuning into yourself and using practical tools that actually work.

Create a Soft Landing First Thing in the Morning

You don’t have to dive straight into productivity mode the second your eyes open. In fact, one of the best ways to improve your well-being is by allowing your mornings to be gentler and more intentional. Whether that’s five minutes of stretching in bed, lighting a candle while your coffee brews, or even just not checking your phone right away—it all matters. The way you start your day has a ripple effect, and giving yourself a soft landing helps build emotional resilience before the world starts asking things of you.

Redefine Movement on Your Terms

You don’t need to hit the gym at 6 AM or run a 10K to feel like you’ve “moved enough.” Movement should feel like a gift, not a punishment. That might look like walking your dog while listening to your favorite podcast or doing a few squats while you wait for the microwave to finish. The goal isn’t intensity—it’s consistency, joy, and presence in your body.

Feed Yourself Like You Actually Care

There’s a big difference between eating and nourishing. One is reactive, the other is intentional. Taking time to feed yourself foods that give you energy, support your digestion, and feel comforting is an act of real self-respect. You don’t need an elaborate meal plan or a fridge full of superfoods—just pay attention to what makes you feel grounded and supported, and start from there.

Rewrite Your Work Life with an Online Degree

If you’re stuck in a job that drains you more than it drives you, it might be time to rethink what you’re doing and who you’re doing it for. Changing careers isn’t about starting over—it’s about realigning your work with what actually matters to you. Online degree programs make it easy to earn your degree while still working full-time or tending to family obligations, giving you the flexibility to pivot without derailing your life. Specifically, if you’re already a nurse looking to level up, you can enhance your skills by earning an online RN or BSN degree—check this out for further details.

Let Rest Be an Everyday Habit, Not a Luxury

Rest doesn’t always mean sleep. It’s about pausing long enough to check in with yourself. Taking ten minutes to close your eyes, stepping outside for a few deep breaths, or even just sitting in silence with no agenda is a form of rest that most people ignore. When you treat rest like it’s only allowed after you’ve “earned it,” you set yourself up for burnout—so give yourself permission to rest even when there’s still more to do.

Notice the Small Wins and Let Them Count

So much of how you feel hinges on where you choose to place your attention. If you constantly focus on what’s left undone, of course you’ll feel drained. But if you train your brain to notice small victories—like finally replying to that one email, drinking a glass of water, or even getting out of bed on a hard day—you’ll start building momentum. Small wins aren’t meaningless; they’re proof that you’re still in the game.

Speak to Yourself Like Someone Worth Rooting For

The things you say to yourself shape your inner world more than you probably realize. If you’re always criticizing, shaming, or doubting yourself, it’s hard to feel good—because you’re living with an inner bully. Imagine if you spoke to yourself the way you’d speak to someone you love who’s trying their best. That voice, the encouraging and forgiving one, is the one that helps you feel safe enough to grow.

Touch Grass—Literally or Metaphorically

You don’t need to be a hardcore nature person to benefit from grounding. There’s something powerful about stepping outside, noticing the sky, feeling the earth under your feet, or even opening a window and listening to the wind. Nature has a way of recalibrating your nervous system and putting your problems into perspective. When life feels too digital or too fast, getting closer to something real and living can remind you of your place in the world—and it’s humbling in the best way.

Keep One Thing That’s Just for You

When your time gets sliced up by responsibilities, it’s easy to forget that you’re allowed to do things just because you enjoy them. That might be journaling before bed, building puzzles, watching weird documentaries, or painting badly on purpose. Whatever it is, let it exist outside of metrics and productivity. That one thing that’s just yours? It reminds you that you’re more than your to-do list, and that joy doesn’t have to be earned.

You don’t need to completely overhaul your life to feel better. Most of the time, it’s the small shifts that make the biggest difference—paying attention, adjusting your environment, protecting your energy, and being kind to yourself when it matters most. Wellness doesn’t have to look like a perfectly curated routine or a hundred-step program. It’s messy, fluid, and deeply personal. But when you learn to tune in and respond with care, every day becomes a chance to feel a little more like yourself again.

Unlock your potential and enhance your well-being with How to Organize Your Life. Explore our transformative online courses today and start your journey towards a more empowered life!

Improving wellbeing

Of course, the exercise you get from daily dog walks is a huge plus when it comes to your health, but that’s not the only reason pets give you a wellbeing boost.

For many, pet ownership reduces stress, and this has the bonus of improving physical health.

That’s because lower stress means lower blood pressure, reducing the risk of cardiovascular disease.

Reducing loneliness

Part of this is because pets can stop us feeling lonely.

And this doesn’t only hold true for dogs and cats – any animal, from hamsters to tortoises, can provide companionship and purpose, adding structure to our day.

Pets can even help us meet new people. Walking with a dog can lead to chats with strangers and talking to a fellow cat lover gives you an easy conversation starter.

Pets aren’t a magic solution to fix all problems though. They’re a serious commitment, so it’s vital you have the time, finances and energy to take care of them.

Opportunities for pet companionship

If time or financial constraints mean you can’t have a pet, there are other ways to bring some animal magic into your life. Animal shelters and charities such as the RSPCA often need volunteers to help with animal care. There are also opportunities to foster dogs, cats and smaller pets, while shelters are looking for a rescued animal’s forever home.

Since 1985, volunteers with the Cinnamon Trust have been helping older and terminally ill people care for their pets, making sure they don’t lose that precious companionship. This might include dog walking for a housebound owner, fostering pets when their owners are in hospital or simply buying the cat food.