Nudjed raises £350,000 investment to disrupt health-tech market

Leading South Wales tech startup raise money from private backers and Finance Wales

Funds will be used to demonstrate the company’s scalability and develop new areas of scientific research

Health data company Nudjed have closed another funding round, welcoming Pragmatica to their investment pool along with further backing from Finance Wales, the investment arm of the Welsh Government. Over the past 12 months, the company has expanded their work in the public health sector and developed several innovative new products. The fresh injection of cash will go towards research and development in exciting new scientific areas, and scaling the business across the UK and further afield.

Chair of Nudjed’s Advisory Board Ashley Cooper says, “We are delighted to welcome Pragmatica to the Nudjed Shareholder Group and to the Board. Pragmatica joined lead investor Finance Wales in this funding round, and will bring significant sector experience to the company. This latest funding round will accelerate the growth of the business in delivering disruptive technology to the health tech space.”

(L-R: Paul Teather, Pragmatica; Phil Barnes, Finance Wales; Ashley Cooper, Catalyst Growth Partners and Nudjed Advisory Board; Warren Fauvel, Nudjed CEO; Yasmin Crawford, Nudjed Advisory Board)

Paul Teather, Managing Partner at Pragmatica, said, “We have been looking for some time to find the right vehicle in the fast growing but fragmented digital health segment, and we are very excited to confirm we are working with the team at Nudjed. We believe that Nudjed has the leadership and capabilities necessary to make a significant impact on the digital health market through its vision of perceptual health, where an individual’s health intention can be understood and harnessed to improve their quality of life.”

Pragmatica is a hybrid investment and advisory firm which invests exclusively in digital propositions with disruptive business models. They work proactively with their clients and partners, advising on strategy and operations throughout the growth cycle, to create long term enterprise value and share in the benefits created.

Phil Barnes, the Finance Wales Investment Executive who structured the deal, said:
“We are delighted to have closed this second round investment into Nudjed. Nudjed was one of the earliest investments from Finance Wales’ Technology Seed Fund, and we are very pleased to be able to further support this innovative company.”

How to send a Nudjed Insights survey

There are a few things that you need for a successful Nudjed Insights survey:

  • A title for the survey (so you remember which one is which on your dashboard!)
  • Confirmation from the IT administrator that the technical requirements for Nudjed Insights are met. Download our tech spec as a PDF by clicking here.

With this sorted you can create a survey and send out a link to all the participants.

Creating the Survey
Creating an Insights survey only takes seconds. Watch the gif below to see how it’s done:

A gif showing how to create a survey

Sharing the Survey

Once you have created the survey, the page will display a URL link. You can copy and paste this link to share it with your participants in an email, text or other method. You can also go straight to the link yourself to see your live survey.

A gif showing how to view a survey

Automated Reminders
The Nudjed Insights platform also has the option to send out automated reminder emails over a week-long period. It only reminds those participants who haven’t yet completed the survey and results in higher completion rates.

To do this you’ll also need:

  • A start date for when you want the survey reminders to begin
  • A ‘from’ email address – the email address that you want the email reminders to come from, usually someone in management or the HR team.
  • A list of participant emails – in a simple list using a spreadsheet file (e.g. .xls, .xlsx, .csv)

A gif to show how to set up automated reminders

If any of this isn’t clear, or there’s something more that you need, why not arrange a Skype call with one of our team?

Tech Nation 2016

TN16 Social Banner

The 2016 Tech Nation report was released today, and things are looking good: the UK’s Digital Industries are growing 32% faster than the rest of the UK economy, and estimated turnover is £161 billion!

Nudjed is part of the South Wales tech cluster, and we were asked to give our thoughts on what it’s like to start and grow a business in this area. Obviously, we’re big fans; CEO Warren says:

There are lots of active, supportive communities of entrepreneurs. Organisations like Cardiff Start and Welsh ICE have been incredibly valuable to us and the Welsh Government is very supportive of new business, with various technology funds, tax incentives and graduate employment schemes designed to help startups to succeed.

You can read the full report at


Nudge Theory – The Psychology Behind Nudjed

Nudge theory is the theory behind the way Nudjed works, and it has recently hit headlines because of its application in British politics – both David Cameron and Barack Obama are fans of the theory.

It’s a concept that explains how people think, make decisions, and behave. The theory was first put forward in the book ‘Nudge: Improving Decisions About Health, Wealth, and Happiness’, written by American academics Richard H Thaler and Cass R Sunstein, and is based on the Nobel prize-winning work of the Israeli-American psychologists Daniel Kahneman and Amos Tversky.

The UK Government introduced a body called the Behavioural Insights Team in 2010. Their aim was to shape public behaviour through encouraging good choices, rather than through more traditional methods such as legislation, bans, taxes and benefits. For example, they created an initiative to encourage more unemployed people to attend job interviews by sending cleverly worded text prompts – after implementing the scheme, attendance increased by around 16%, and the initiative is now used in all job centres across the UK. You can read more about the government’s use of nudge theory in this report from BBC News.

So, how does nudge theory become Nudjed? Nudge theory proposes that the designing of choices should be based on how people actually think and decide (instinctively and rather irrationally), rather than how leaders and authorities traditionally (and typically incorrectly) believe people think and decide (logically and rationally).

For example, if the NHS or other authorities wanted make people healthier, they might use tools like the official recommended daily allowance of sugar. The problem with this is that those methods don’t really have much effect on the decisions ordinary people make in their day-to-day lives – we all know that doctors want us to eat less sugar, but that doesn’t stop us from deciding to have a chocolate bar when we’re hungry.


Nudge theory works by encouraging and enabling people to make the right choices. So, if you were to use Nudjed to encourage people to eat less sugar, we would use nudges (or ‘nudjes’, because we’re a startup and that’s the kind of thing we do) to inform people about the dangers of eating too much sugar. We could also suggest practical alternatives for other snacks you could have that are just as nice but have less sugar than a chocolate bar, like dried fruit or a trail mix with dark chocolate pieces.



Nudjed sends ‘nudjes’ in the form of text message or email reminders, which encourage you to stay on track with the healthy challenge you’ve decided to take. When we work with organisations, we could suggest that the company provides healthier snack options in the workplace – enabling people to make the right decision.Nudjed-Logo-Colour-800x600

If you’d like to learn more about nudge theory, this article explains it very well. And if you’d like to learn more about how Nudjed can make you or your business healthier, then don’t hesitate to get in touch!

Nudjed and Edgar – Best Buddies!

At Nudjed, we like to be open about our business, from the Lean and Agile methodologies we follow to the software we use. You can read up on some of that stuff here: the Startup Starter Kit, a look inside our office, and some thoughts from our UX developer on agile development and working in CSS.

Today, we’d like to share a social media marketing secret that we swear by – and his name is Edgar.

Edgar is a social media scheduling tool with a difference. We’ve used the whole run of apps, including Buffer, Hootsuite, Tweetdeck and many more, and nothing has impressed us more than Edgar. The premise is simple – the majority of your social media updates are effectively wasted. Organic reach for Facebook posts is down to 4%, and a tweet is only seen by the small proportion of your followers who happen to be online when you post it.

Edgar works by creating a library of your social media updates, and publishes them according to a schedule that you can customise for each of your networks – and when all of your new updates are posted, Edgar goes back and starts recycling older updates that your followers may have missed the first time round!

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Edgar has saved us a huge amount of time by effectively automating our social media updates – this leaves us with more time for creating new content, engaging with our followers in real time, and getting on with other important business-type stuff. We’ve also been hugely impressed with Edgar HQ’s active community Facebook group – the team behind Edgar are consistently available to help out with any questions or problems, and the users share content, tips and solutions in an awesome friendly environment.

In short, we love Edgar – and we think you might too! You can find out more by visiting If there are other aspects of the Nudjed process you think we should cover on this blog, feel free to get in touch – just email!

Nudjed Supports the Cardiff Half Marathon 100 Club


Nudjed is partnering with Run4Wales to support the Cardiff Half 100 Club – a group of 100 ordinary people from a diverse range of backgrounds who are training to complete the 2015 Cardiff Half Marathon in October.


Each of the 100 runners has been given a Nudjed account to help them as they make healthy changes to their behaviour over the course of their training. They are also receiving specialist guidance from professional runner James Thie, who has competed in European, Commonwealth and World Championships.

24.06.15 Run the 'Diff Promo

The 100 runners have already had their first official meeting, and are currently training hard despite the heatwave to improve their fitness and reach their goal. To follow along with their journey, you can check out the #Training4TheDiff tag on Twitter – and keep an eye out for updates and case studies from us as we join them every step of the way!

If you’re taking part in the Cardiff Half Marathon yourself, you may be interested in our running content – covering protein, hydration, carbohydrates and much more to come. Good luck!

As always, don’t hesitate to get in touch with any questions via Twitter or email.

New Investors, New Team Members, New Clients – Good News From Nudjed

Today (8th June, 2015), we published a new press release to announce our latest round of seed funding. We’ve secured the backing of a number of prominent investors, including Catalyst Growth Partners, Professor Chris McGuigan of Cardiff University and the Life Sciences Hub, and Smart Anchor Ventures. This means that we’ve now raised over £275,000 in seed capital – and we’re putting the money to good use!


Nudjed CEO Warren Fauvel (centre) with (L-R): Mark Hindmarsh of Smart Anchor Ventures; Ashley Cooper of Catalyst Growth Partners; Professor Chris McGuigan; James Henderson of Finance Wales.

We’re proud to have attracted investors who have knowledge and experience in the industry, who are truly passionate about working with us to develop our business. Mark Hindmarsh, Director of Smart Anchor Ventures, says, “Having worked with Nudjed over the last 12 months we’re very excited about the amazing momentum the company is experiencing and believe that with this additional funding the company can develop faster. Nudjed is redefining the way organisations engage with and educate their workforces when it comes to health and happiness.”

With the new injection of funding, we’ve been able to expand our team, hiring a new Business Development Manager, a Customer Delivery Manager, and a Marketing Manager – you can find more info on our Team Page. We’re also planning to consolidate our Intellectual Property, and expand our science and product teams.

As well as securing funding, we’ve been busy signing new contracts and attracting a host of big clients including GoCompare, Bridgend Council, and OSTC. Julia Richards of GoCompare says, ““We signed up with Nudjed as we were impressed with their enthusiasm, and their passion for health and wellbeing matches our commitment to our staff.  From the off-set they were always on hand and able to provide bespoke communications and materials to support the roll out to our team. They work with us very closely to ensure that our staff are getting the most out of the service, and as such we are able to better understand the needs of our staff and further improve our staff offerings.”

You can find today’s press release and additional information over on our Press Page; if you can’t find what you’re looking for, contact


  • New contracts signed with organisations including Go Compare and Bridgend Council.
  • Fresh seed capital injection secured from Welsh investors.
  • Team expansion – appointment of key staff for sales, marketing and customer service.


L-R: Mark Hindmarsh (Director, Smart Anchor Ventures); Ashley Cooper (Director, Catalyst Growth Partners); Warren Fauvel (CEO and Founder, Nudjed); Professor Chris McGuigan (Chair, Life Sciences Hub); James Henderson (Technology Seed Fund Manager, Finance Wales)

Nudjed, the workplace health and wellbeing solution provider, today announced that it has closed an additional £100,000 in seed funding to further accelerate the company’s growth and customer success. The investment was led by Catalyst Growth Partners, with participation from serial biotech entrepreneur Professor Chris McGuigan and existing investors Finance Wales and Smart Anchor Ventures. To date the company has raised a total of £275,000 excluding early grant provision support from the Welsh Government’s Digital Development Fund.

Nudjed’s CEO and Founder Warren Fauvel says: “We’re delighted to have secured this new funding from a number of prominent investors, all of whom add huge value to our company. The new funds will enable us to expand our science and product teams, and will help us to consolidate our Intellectual Property. We’ve already  hired a new Business Development Manager to convert our growing sales pipeline, a Customer Delivery Manager to build customer success, and a Marketing Manager that will help build market brand awareness.”

Nudjed, based in Cardiff, are fast becoming one of the success stories of the South Wales tech cluster. The company was recently named in this year’s ‘Tech Nation Report’ as a notable start-up success, and was also nominated as one of the Digital 2015 ‘Digital Dozen’ top companies to watch in Wales. Following the appointment of an experienced Board of Advisors at the start of the year, the Nudjed management team have delivered a plan that has enabled the company to go from strength to strength.

Professor Chris McGuigan, the co-founder of several hugely successful businesses, is the Chair of the Life Sciences Hub in Cardiff Bay, and Professor of Medicinal Chemistry at Cardiff University. He said of the opportunity to invest: “I am delighted to help support the further expansion of Nudjed. With their unique offering and wonderfully dynamic management they seem to me certain to establish themselves as a key player in the workplace health and wellbeing sector.”

Ashley Cooper, Co-Founder and Director of Catalyst Growth Partners (CGP), a high growth business accelerator focused on working with positive people and innovative businesses in driving structured growth, says that the decision to invest in Nudjed by the Directors of CGP was driven by four key factors. “Nudjed has a great founder and team, a really innovative product that the market needs, great growth potential, and is a business where we can add significant value to the strategic direction and growth. We are very excited as to what the future holds for Nudjed, and are delighted to be involved.”

Finance Wales’ seed investment in Nudjed last year was the first investment from the Wales Technology Seed Fund, and enabled them to develop their product. Commenting on Nudjed’s second seed investment round, Technology Seed Fund Manager James Henderson said: “Nudjed has made impressive progress since we invested last year.  They have developed their product, won new contracts and made some key appointments.  Attracting high-calibre investors in this second seed investment round clearly demonstrates Nudjed’s potential, and they are now well placed to capitalise on their achievements as well as the growing health tech market.”

“Having worked with Nudjed over the last 12 months we’re very excited about the amazing momentum the company is experiencing and believe that with this additional funding the company can develop faster,” said Mark Hindmarsh, Director, Smart Anchor Ventures. “Nudjed is redefining the way organisations engage with and educate their workforces when it comes to health and happiness.”

As well as the new round of seed funding, Nudjed’s methods for measuring and improving the health of organisations have attracted some big names to their client list, including GoCompare, Bridgend Council and OSTC. Julia Richards from GoCompare says: “We signed up with Nudjed as we were impressed with their enthusiasm, and their passion for health and wellbeing matches our commitment to our staff.  From the off-set they were always on hand and able to provide bespoke communications and materials to support the roll out to our team. They work with us very closely to ensure that our staff are getting the most out of the service, and as such we are able to better understand the needs of our staff and further improve our staff offerings. It’s refreshing to work with such an enthusiastic group of people who really care about what they do.”

Notes to editors:

Nudjed was founded by Neil Atherton (a scientist) and Warren Fauvel (a designer), who combined their expertise to create a service that uses intelligent technology and behavioural science to help users achieve health, fitness and weight loss goals through a step-by-step series of personal challenges.

Press resources for Nudjed – including logos, founder photos, company infographic and video – are available online at

For further Nudjed press information, contact:

07834 591400

Nudjed Joins The 2015 Digital Dozen

Digital Dozen BannerDigital 2015 is a two day event billed as a ‘festival of digital inspiration and innovation’, featuring panel discussions, workshops and talks from some of the brightest and best minds in the digital economy.

Now in it’s third year, the event is a prime showcase for the growth of the South Wales technology cluster. Each year, the organisers handpick twelve businesses who are raising the bar and setting the tone for future digital innovation – and this year, Nudjed has the honour of being one of the twelve!


Other companies in this year’s Digital Dozen include Veeqo, a stock and order management platform; Neighbourly, a social network for social good; and Schoop, a communications platform for uniting and engaging communities – find out more about these and the other companies taking part here.

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We’ll be attending Digital 2015 on the 8th and 9th of June, where you’ll be able to catch CEO Warren taking part in a panel discussion on digital health, and giving a talk on Lean and Agile methodologies for digital business. The event is free to attend, and you can register for tickets here.

Keep an eye on this blog and our social media for more updates in the coming week, and be sure to follow us on Twitter for live tweets on the day!



Supporting Performance and Productivity at Work

Our most recent HR Roundtable event featured our very own Dr Peter Wootton-Beard RNutr who spoke about the ways good nutrition can help us to improve work performance in an office environment.

Peter is a Registered Nutritionist who, after completing his PhD in Nutrition, lectured at several universities before joining Nudjed as Chief Scientific Officer in July 2014. He is passionate about food and health and his motto is: “We’re all practising health; there is no such thing as perfection.”

The roundtable event was centred around the simple healthy actions that business leaders can take to give their staff the best opportunity to perform at their highest levels. This post accompanies the talk and provides a summary of the key points.


We’re all practising health, there is no such thing as perfection.

Improving Work Performance

People should take time off when they are ill, and a culture where there is no shame in doing so ought to be at the centre of any successful business.

But, what should you do when you are ‘not quite 100%’? Taking time off then wouldn’t seem right.

How often do you say ‘I’m not quite 100% today, I don’t know why’?

Could that be a bigger problem in terms of business performance than absence or even presenteeism? How can you tackle it?

Expecting everyone to be at 100% all the time is a fantasy, but creating opportunities for them to be able to is possible…

Great performance is dependent on great preparation and great support. No sportsman or woman ever just turned up to a competition and won without first preparing correctly, and the same is true of any other job.

To perform at work you need support for:

  • The immune system
  • Maintaining energy levels
  • Healthy digestion
  • The skeleton
  • Maintaining concentration
  • Good rest, relaxation and recovery
  • Positivity and optimism

The Immune System

The immune system can be supported through the foods we eat. There are certain foods that may allow us to fight off colds and flus and keep minor illnesses at bay. Just knowing about the benefits of different types of foods  can help people to reduce the effects of minor illnesses.

These foods are separated into groups with the following functions:

Reduce inflammation associated with minor illnesses/aches and pains and may help us to recover more quickly.

  • Ginger
  • Turmeric
  • Sweet potatoes
  • Oily fish
  • Dark Green Veggies
  • Almonds

These foods may reduce the impact and symptom severity of viral conditions such as the common cold.

  • Garlic
  • Coconut
  • Chillies (decongestant)
  • Prawns (and other seafood)
  • Elderberry
  • Green tea
  • Liquorice

Colourful (rich in vitamins)
Vitamins and minerals are to be found in abundance in fruits and vegetables and they are an important part of the immune system. Focus on:

  • Reds, yellows and oranges
  • Dark greens, purples and blues

A very important part of immune support is good hydration: keep a water bottle with you and drink regularly.

Maintaining Energy Levels

Drops in energy levels, and feeling generally tired are all too common in modern office environments. Managing energy levels effectively is possible and it can lead to huge improvements in performance, here are the main contributors:

Caffeine is a double edged sword. It is the bringer of alertness and energy one minute and the bringer of crashes in energy and irritability when its effects wear off the next. You should try:

  • To reduce caffeine dependency by offering and promoting alternatives such as water
  • Try switching to decaf, especially in the afternoons
  • Swap coffee breaks for walks

All too often a drop in energy has us reaching for a quick fix in the form of a sugary snack or drink. It’s like plugging a leak with a piece of kitchen paper: it’s not going to hold for long! Some better options are:

  • Trail mixes – the perfect high energy, high nutrient snack for when you need a boost. Here’s how to make one.
  • A banana – the right blend of nutrients for a healthy energy boost!
  • Crackers and cheese – a mixture of complex carbs and protein to keep you going.

Drinking water again….it really is so important to maintaining energy levels. Over 2/3 of your body is water; when you’re dehydrated it makes you feel tired and irritable and unable to work at your best.

Complex Carbohydrates
This is all about eating foods which release their energy more slowly to help maintain more consistent energy levels. It’s explained in the next section on glycaemic index (GI). The main food groups to include are:

  • Wholegrain/wholemeal varieties of bread/rice/pasta/cereals
  • Fresh vegetables with the skin left on where possible
  • Nuts, seeds, beans and lentils

Glycaemic Index (GI)

GI is all about how quickly your blood sugar rises and falls after you eat.

Quick = Short term energy (white bread/pasta/rice, fizzy drinks, energy drinks,sweets, crisps, fruit juice)

Slow = Long term energy (Wholemeal bread/rice/pasta, vegetables, nuts, seeds, beans, lentils, dried fruit, wholegrain crackers)


In the graph, you can see that a high GI food makes the blood sugar rise and fall quickly, leading to drops in energy levels throughout the day. Low GI foods keep the energy levels more stable.

Healthy Digestion

Feeling uncomfortable, bloated or a bit below par digestively is a common issue, and one that is rarely noticed or reported for fear of embarrassment. But nevertheless it can throw you off your game, here are some easy ways to improve the situation:

Reduce Bloating
There are some foods that have been shown to reduce bloating, and the good news is that lots of them have been added to herbal teas to provide an easy method of consumption. They are:

  • Aniseed
  • Basil
  • Caraway
  • Fennel
  • Mint
  • Papaya

Pre and Probiotic
Some foods (probiotics) contain live ‘good’ bacteria that support your gut function, others (prebiotics) contain a special type of carbohydrate that feed the good bacteria that are in your stomach and improve digestion. Some good options are:

  • Sweet potato – Prebiotic
  • Parsnip – Prebiotic
  • Jerusalem artichoke – Prebiotic
  • Chicory – Prebiotic
  • Live yoghurt – Probiotic

Fibre is the cornerstone of good digestion, it comes in two forms but both are important for good digestive health. Increase fibre by eating:

  • Wholegrain foods
  • Lentils, beans and other legumes
  • Nuts and Seeds
  • Vegetables
  • And leaving the skin on whenever you can

Beginning to notice a pattern here? Good hydration is at the centre of so many essential processes. Having plenty of water is an essential part of any healthy routine.

The Skeleton

The number one reason for people to take time off are musculoskeletal issues like lower back pain. There are some simple practices that you can adopt to prevent this issue for becoming a bigger problem later on. They are:

Practising Good Posture
Good posture is a combination of knowing and practising. The key elements of good posture are as follows, but you have to practice them! Check your posture every 10-20 minutes and correct it if you have slouched.

  • Feet facing forwards, legs straight
  • Engaged legs, a little bit of tension in the upper legs
  • A natural curve in the lower back, and straight upper back
  • A slight forward tilt to the pelvis, pushing lower back backwards and bringing thighs forwards.
  • Shoulders back and relaxed
  • Chin gently tucked in towards the neck, with neck straightened

Correct Equipment
Having the basic equipment to support your body whilst you work can significantly reduce the amount of pressure on your spine and the amount of problems you experience, the 4 most important are:

  • A supportive chair that allows the natural arch in your lower back, and ideally has head and neck support
  • A computer screen that is at eye level so that you don’t have to strain your neck to type
  • A screen that is far enough from your face that your eyes do not feel strained from looking at it
  • Space to get up and stretch regularly throughout your day

Being able to get up from your desk and move around regularly will help your muscles to relax and allow you to correct your posture. You could try:

  • Getting up and moving every 20 minutes
  • Making the effort to make your own tea or coffee so that you have to leave your desk
  • Conducting walking meetings so that everyone is able to move and stretch
  • Simply going for a 2 minute walk around the office on a regular basis


Being able to focus and concentrate on the task at hand can be a key driver of performance. A loss in concentration, or the ability to concentrate can really affect productivity, particularly in the afternoons. Here are some simple things that can help:

Perhaps the biggest reason for a drop in focus and concentration is dehydration, just 2% dehydration can lead to a drop in mental performance, and you won’t feel thirsty until you are well beyond that. Keeping a bottle of water on your desk and re-filling it regularly takes this out of the equation.

Regular Screen Breaks
Staring at a lit screen for long periods of time is draining on the eyes and the brain. There is no point being in front of the screen if you can’t focus on what you doing on it. You should:

  • Get up and move away from your screen at least every 20 minutes
  • Take 5 minutes away from the screen to rest your eyes every hour. Do some other small task

A Steady Energy Supply
Maintaining consistent energy levels is very important when it comes to keeping yourself focused and able to concentrate. Quick fixes will have us peaking and crashing throughout the day, which is a recipe for disaster. To maintain a consistent supply of energy we should:

  • Eat meals based on low GI carbs
  • Opt for healthy snacks that release their energy slowly
  • Try not to go to long between meals, even if they are small

A Quiet and Peaceful Environment or Some Gentle Music
There is always the odd person who thrives in a bustling environment, and who can tune out the sounds around them, but most people need a peaceful environment to be able to concentrate fully. It’s part of creating the right environment for productivity and mutual respect. We can:

  • Remove unnecessary distractions
  • Keep general noise to a minimum
  • Listen to a playlist of calming music
  • Agree to disturb one another only when strictly necessary
  • Communicate online before asking someone a question in person to make sure they are not busy

Rest, Relaxation and Recovery

The recovery is just as important as the performance. Without fully recovering, you cannot expect to repeat a great performance. The opportunity to rest, and recover should be just as important as the imperative to perform. We can provide these opportunities by:

Getting good sleep
Good sleep is the foundation of good recovery. It’s when our brains work out problems, and when our bodies repair and reset. Some simple ways to improve sleep are:

Time to Calm Down
After periods of intense activity it is important to find time to be calm and relax to relieve tension and stress so that they are not carried over into the next day and beyond. Stress is growing problem in the UK and accounts for lots of time off and lost productivity. Here are a few things that can help:

  • Allocating 20-30 minutes to sit quietly, perhaps with a book or a drink and calm down after work
  • Practicing yoga
  • Learning to meditate, even for 10 minutes a day
  • Find or build a calming playlist that you can listen to when you’re feeling stressed

Good Quality Protein
Protein helps our bodies to repair themselves and build new cells. Our ability to recover quickly depends on eating sources of good quality protein. Here are some of the best sources:

  • Oily Fish
  • Eggs
  • Lentils and beans
  • Quorn, tofu and other soy products
  • Lean meats
  • Milk and other dairy products

A Colourful Diet
The vitamins and minerals in fruit, vegetables and wholegrains, especially antioxidants, contribute to our ability to fight off environmental stressors and recover effectively. Focus on:

  • Dark Greens
  • Blues and Purples
  • Reds

Low GI Foods
A steady supply of energy is also important for rest and recovery, and stable energy providers like low GI foods are a great choice.

Positivity and Optimism

Feeling good about what you’re doing and what you’re going to do are really important when it comes to performing at your best. It’s an important part of maintaining motivation and feeing empowered to achieve your best work. Here are some things that can help people to feel more positive and optimistic at work.

Focusing on Solutions
It’s easy to find problems, no process is perfect and nobody is perfect. Thinking about some possible solutions or committing to working on one rather than simply pointing out a problem is a much more constructive way to work, it keeps everyone feeling positive.

Practice not Perfection
In the same vain, chasing perfection is draining and exhausting. It’s unlikely that it’ll ever be achieved, but that doesn’t mean you can’t achieve something you can be proud of. Create a culture of practice and improvement rather than chasing perfection and people are able to feel more optimistic even in the face of adversity.

Good Posture
It might sound like it has come a bit out of left field, but having a good posture and keeping your head up can make a difference to how positive and empowered you feel. Practising good posture, keeping your head up and back straight could provide that little boost of confidence that is required at a difficult time.

Flexible Working and Rewards
It goes without saying that people respond to different motivators. Knowing what works for your team is very important when it comes to getting the most from them. Here are some of the areas where it might be valuable to focus:

  • Notice effort and success equally. Success is often the product of persistence in the face of repeated failure, so it’s the effort that counts in the end.
  • Provide thoughtful rewards or allow someone to choose their own
  • Be flexible and allow for individual working styles. People work better in different environments, and being accommodating as far as possible can provide great benefits in productivity.
  • Show you care, take every opportunity to support people in their lives, both in and out of work

If you have any questions for Peter, you can get in touch with him by emailing

If you’d like to know more about Nudjed, you can visit