How to Recover Your Focus When You Didn't Sleep Well

A bad night's sleep doesn't have to ruin the entire next day. The key is damage control, not perfection. Get sunlight within the first hour of waking — it resets your circadian clock. Have caffeine strategically, but stop by early afternoon to protect tonight's sleep. Keep your most demanding tasks to the first half of the day when focus is naturally higher. Take a short nap (20 minutes max) if possible, but not after 3 PM. And above all, don't catastrophize — one bad night won't break you. Just protect the next one.