How to Maximize Focus: Breakfasts, Breaks, and Brainpower

Plus Goodman Psychiatry Waitlist is HERE.

My wife and I celebrated our 3-year wedding anniversary this weekend. Marrying her was the best decision I’ve ever made.

Over the past four years of residency, life has challenged us in many ways. From grueling 24-hour shifts and days apart on opposite hospital schedules, to sunny Saturdays together at the beach—these last four years in Miami have been a wild, beautiful ride. And we’re just weeks away from our next chapter: moving across the country to San Diego.

This week I announced our move on Instagram (finally!). It was really fun to share publicly—but of course, you all already knew. You all usually hear about major life updates long before I post anything on social media. In case you missed the announcement, you can watch it here:

Next week, I’m heading to Los Angeles for the American Psychiatric Association’s annual conference. I won’t be presenting this year—just soaking up as much knowledge as I can, especially around integrative psychiatry. I’m excited to learn and bring even more evidence-based tools into my new practice, Goodman Psychiatry, when it launches this July.

Speaking of which... the time has come.

Soft Launch: Goodman Psychiatry Waitlist is Open 🧑‍⚕️

After 4 years of medical school, 4 years of residency training, and thousands of hours with patients…
I’m launching my own integrative psychiatry practice: Goodman Psychiatry.

The waitlist is open:

⚠️ A few quick things:

• I’m only licensed to see patients in California and Florida (for now!)

• It’s a cash-pay practice to allow full flexibility in treatment

• Being on the waitlist doesn’t guarantee a spot, but it does put you first in line when my team reaches out soon to gather more information

I’ll be treating conditions like depression, anxiety, ADHD, insomnia & sleep disorders, trauma related conditions, and so much more—using therapy, medication, nutrition, exercise, sleep strategies, and supplements when appropriate. This clinic is built on zero shame, zero judgment, and a whole lot of hope.

👉 Join the Waitlist for Goodman Psychiatry

Now, let’s talk FOCUS.

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🧠 How I Stay Focused Without Burning Out

After studying for & passing every USMLE exam (those brutal 8-hour tests every U.S. doctor must take), earning a dual MD/MBA, working long shifts in residency, building a business, and writing this newsletter every Sunday for over a year without missing a week… I’ve learned a lot about how to boost focus without burning out.

Here’s what actually works:

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1. 🍅 The Pomodoro Technique

Most people try to power through hours of work without breaks. That’s a mistake.

Your brain—just like your muscles—needs rest to perform well.

Think of it like the gym: You wouldn’t do 200 reps of bench press in a single set. You’d risk tearing your rotator cuff, frying your muscles, or being too sore to lift for weeks. Real gains come from doing manageable sets—like 6 to 10 reps—with rest in between. That’s exactly what the Pomodoro method is built for.

How it works:

• 25 minutes focused work

• 5-minute break (repeat 3–4x)

• After 4 “Pomodoros,” take a longer 15–30 min break

But here’s the key: Your 5-minute break should be a real break. No scrolling TikTok. No replying to texts. Lay down. Breathe. Step outside. Give your brain a true rest—then get back to it.

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2. 🪑 Create a Focus-Friendly Environment

Even while living out of suitcases during our cross-country move like we are right now, I’ve carved out a makeshift workstation to help me stay focused.

Here’s what’s working for me:

• Standing desk attachment ($120-ish on Amazon - this is the one I’m using right now)

• Noise-canceling AirPods or Loop earplugs

• Phone on Do Not Disturb

• Large monitor at eye level

• Hydration station (lots of water + an occasional green tea in the afternoons)

• Yoga mat nearby for light stretching between sessions

The goal is zero friction. Every time you have to get up to fix something—your posture, your lighting, your neck—it chips away at your focus.

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3. 🍳 Eat a High-Protein Breakfast

Low blood sugar = low brain power. A high-protein breakfast helps keep blood sugar stable all morning, which prevents the crashes that lead to sluggish thinking.

Here are my go-to options:

🍶 Kefir with granola, berries, and almond butter
Kefir is a fermented dairy drink (like drinkable yogurt) that’s packed with probiotics to support your gut and brain health. I’m a bit intolerant to lactose, but I can drink Kefir with no issues. I mix in granola for crunch, almond butter for healthy fats and protein, and berries for antioxidants.

🍳 Scrambled eggs with avocado and nutritional yeast
Nutritional yeast is a cheesy-tasting flake (sounds weird but trust me it’s good) loaded with B vitamins like B12. It supports energy metabolism and brain function. Sprinkle it on eggs or veggies.

🥣 Overnight oats with hemp seeds and walnuts
Walnuts & hemp seeds = loaded with protein & omega-3 fatty acids. Walnuts are one of the best brain foods on the planet. Mix them with oats soaked overnight in your milk of choice for a filling, fiber-rich breakfast.

Eat like this and you’ll be amazed at how much longer your focus lasts.

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👥 Bonus: Join Me for a Free Mental Health Panel

I wanted to announce that I’m hosting a free virtual panel on Mental Health in Medicine on Wednesday, May 14 from 7–8pm EST. We’ll talk openly about what it takes to protect your mental health in healthcare. It will be geared toward medical students and future doctors but really any future or current healthcare worker is welcome! Also it’s completely free — register here if you’d like to join us.

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A Brief Thank You

Whether you’ve been with the Mental Health Movement Newsletter since January 2024 or just joined—thank you. Writing this newsletter has been one of the most meaningful parts of my journey, and I’m so grateful to share it with you.

My mission is simple: to make evidence-based mental health education accessible to all. This newsletter is 100% free. For those who choose to donate—thank you. Your support goes directly into making this newsletter the best it can be.

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Thank you for reading.
I’m so grateful you’re here. Thanks for investing in your health and taking steps toward a more balanced life—we’re in this together.

Let’s keep the conversation going:
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Disclaimer: This newsletter is for informational purposes only and does not constitute medical advice. The content is based on evidence-supported research and personal experience, and is not intended to replace professional medical care. Always consult your healthcare provider before beginning new treatments or making changes to your health routine. This newsletter does not establish a doctor–patient relationship. While every effort is made to ensure accuracy, we make no guarantees as to the completeness or accuracy of the information presented. Content is general in nature and may not apply to your specific situation.

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If you or someone you love is seeking an integrative psychiatrist trained in medication, therapy, supplements, nutrition, and exercise to improve mental health and fitness, my practice is open for telehealth in California and Florida.

Join the waitlist HERE!

Please note: Submitting the intake form does not guarantee a response from our office. Completion of this form does not establish a client–patient relationship. We will respond to all qualified inquiries as promptly as possible.