The Brain Box2.0

6. Phone breaks Your phone drains your brain even when you're not using it. Researchers found that simply having a phone on the desk, switched to silent and face down, reduced people's memory and focus compared with leaving it in another room. Simple ways to take breaks: • Keep it out of reach while you work • No phone for the first 30 minutes after waking • Charge it outside your bedroom • Turn off notifications you don't need Your attention is limited. Stop giving it away for free.

7. Deep squat with ankle rocks This final move works your ankles, knees and hips together. Steps: • Stand with feet slightly wider than your hips • Lower into a deep squat, heels on the floor • Rest your elbows inside your knees • Rock slowly from one ankle to the other Stay for 30 to 60 seconds. Hold onto a door frame or table if you can't keep your balance yet.