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A psychologist has shared the simple morning routine that she claims will help you to avoid midday burnout and stay focused until you finish work.

With millions of Covid-weary Australians currently working from home in lockdown, Nancy Sokarno says there are five steps we should all be following to keep our mental health in check until stay-at-home orders are lifted.

Ms Sokarno, who lives in Sydney, claims a productive day begins by waking up earlier than you need to to make time for exercise followed by a nutritious breakfast, 30 minutes of 'you' time and five minutes of planning for the day ahead.

Sydney psychologist Nancy Sokarno says a productive day begins by waking up earlier than you need to to make time for four things: exercise, a nutritious breakfast, 'you' time and planning for the day ahead (stock image)

She says re-prioritising your mornings can help to prevent the midday or 3pm slump, which many are experiencing with increasing severity as shutdowns continue across the country. 

Sydneysiders and Melburnians were on Monday warned they could face another three months of stringent restrictions, with besieged NSW Premier Gladys Berejiklian hinting lockdown could linger until 80 percent of the adult population is vaccinated.

Likewise, Victorian health chiefs have told Melburnians holed up in their sixth lockdown they also face another extended period under strict stay-at-home orders if mystery cases from the current outbreak continue to rise. 

1. Wake up earlier

Although waking up earlier may sound counter-productive if you're struggling to stay focused past lunchtime, Ms Sokarno told Bed Threads that having extra time in the morning is essential to starting your day right.

Psychologists believe the monotony of lockdown is wreaking havoc on our ability to concentrate because we are living a a sort of repetitive 'Groundhog Day', which makes it harder for our brain to record memories and retrieve them later on.

While there is little to no data on the effects of Australia's current shutdowns, a study of 4,000 Italians under strict stay-at-home orders for about two months in 2020 showed a significant increase in distraction, daydreaming and forgetfulness.

UNSW psychology professor Brett Hayes says lockdown causes difficulties with focus and damage to mental health because we are met with the same scenarios day after day.

'What we know about human memory is that the context is really important,' he explained.

Psychologists believe the monotony of lockdown is wreaking havoc on our ability to concentrate because we are living a a sort of repetitive 'Groundhog Day', which makes it harder for our brain to record memories and retrieve them later on (stock image)

'You might be doing a job at home, chatting to a friend, or watching a movie...but your brain is actually encoding a lot of other things just incidentally, like where that's happening, the location, where and when it's taking place.'

Because of this, Professor Hayes says it is much easier to record memories when the background is changing, as we move around and visit different places at different times each day.

But when our world becomes smaller for an extended period of time, it becomes harder to separate one experience - and consequently one memory - from the next.

'When you are in lockdown, your opportunities to move around in the environment and engage in different activities are very limited,' Professor Hayes added.

'The days do tend to start blurring into each other, because we have the same context for each day.'

That's why Ms Sokarno believes waking up earlier can be beneficial, by giving you more time to fit in activities and hobbies to break up the drudgery of your normal daily routine.

2. Prioritise exercise

The second step in Ms Sokarno's morning routine is exercise which revitalises you after sleep by raising your heart rate and releasing energy-giving endorphins.

'It doesn't even need to be a hardcore HIIT workout or a long run - a brisk walk around the block or a morning stroll will do the trick,' she said.

Professor Hayes agrees there is a close connection between mental ability and physical activity, which means exercising regularly is a good way to keep your memory and rational thinking in shape during lockdown.

'There's some evidence that even if you are really restricted, even doing something like playing online exercise games where you watch a screen and jump around, does show some benefits,' he said.

Keeping in touch with family, friends and co-workers through phone calls or social media is another way to improve your focus, according to Professor Hayes. 

'Complete isolation is very bad for our cognitive functioning, but if we can keep up that interaction to some degree with whoever is in our house or online, that seems to be good for our cognitive functioning,' he said.

The Italian research also showed those who had conversations within the last three days maintained better cognitive health during long periods of lockdown than those who did not speak to anybody. 

3. Eat a nutritious breakfast

After your morning walk, Ms Sokarno says it is vital to fuel yourself with a healthy, nutritious breakfast to keep you focused and energised throughout the day.

'The body typically uses a lot of energy for growth and repair throughout the night, so it needs to be re-fuelled the next day,' she explained.

'Eating breakfast will boost your energy levels and restore your glycogen levels, which can keep your metabolism burning throughout the day.'

Ms Sokarno added it is crucial to nourish your body with slow-releasing energy foods that will fuel your body in the long run rather than processed, sugary snacks that deplete your energy levels further. 

Dietitians say the four key ingredients for mental focus are omega 3 fatty acids, vitamin E, vitamin D and caffeine.

These nutrients can be found in nuts, oily fish and leafy green vegetables, as well as cheese, pumpkin, capsicum and fortified cereals.

After your morning walk, Ms Sokarno says it is vital to fuel yourself with a healthy, nutritious breakfast to keep you focused and energised throughout the day

4. Make time for yourself

In lockdown, it can be all too tempting to haul yourself out of bed minutes before you are due to start work and spend the day in pyjamas and slippers.

But Ms Sokarno says your mood and outlook will change if you set aside at least 30 minutes for 'you' time each morning.

'Use this time to switch off your phone, block out any distractions and do something that can mentally prep you for the day,' she said.

'You' time could include meditating, reading, completing your skincare routine or doing yoga, according to Ms Sokarno.

'All of these things are good for the soul and will allow you to set great intentions for the day ahead,' she added.

Ms Sokarno says your mood and outlook will change if you set aside at least 30 minutes for 'you' time each morning (stock image)

5. Plan for the day ahead

The last step in Ms Sokarno's morning routine is taking five minutes to plan for the day ahead.

She says it is important to 'prioritise prioritising' to avoid becoming stressed and overwhelmed with what's on your plate each day.

Ms Sokarno suggests making a list of your most important tasks, then blocking off time in your calendar and turning your phone on airplane mode when it is time to tackle them.

It has bee seven weeks since Sydney and surrounding regions were plunged into what was described at the time as a snap lockdown.

Since then, daily case numbers have increased into triple digits and crept into regional areas, prompting harsher restrictions in Covid-ravaged hotspots and a statewide lockdown for at least one week.

Residents in Sydney and Melbourne could remain in lockdown for weeks as daily infections continue to rise. Pictured are Melburnians enjoying the winter sunshine over the weekend

Osama Suduh (pictured), 15, has died in a Sydney hospital after testing positive to Covid-19.  He was admitted to hospital with pneumococcal meningitis - a life-threatening infectious disease that causes inflammation of the layers surrounding the brain and spinal cord

Melbourne is halfway through the second week of its sixth shutdown in 18 months, with newly reported infections averaging around 20 each day.

Sydney teenager Osama Suduh, 15, became the youngest victim of Australia's Covid Delta crisis on Sunday when he died from meningitis while infected with the virus. 

He was last week admitted to hospital with pneumococcal meningitis - a life-threatening infectious disease that causes inflammation of the layers surrounding the brain and spinal cord - then placed on life support after testing positive to Covid.

The Kingsgrove North High School student is understood to have died at Sydney's Children Hospital in Randwick on Sunday.

His cousin confirmed the tragic news to Daily Mail Australia on Monday.

A spokesman for the hospital said the teenager was not vaccinated against Covid-19 but was up-to-date with his routine childhood vaccinations.