Improving Focus Techniques

I get asked about tools (drugs) for focus all the time. Remember: You can train focus. It’s like a workout. Set a timer for two to three hours. Force yourself to work the entire time. Every time you skip to something else, add 10 minutes. One bathroom break allowed. Next time is easier. People hate this answer, but it’s the only nonpharmacologic way I know to build focus as a skill. Quit seeking perfect conditions, internally and externally. The mental friction means you’re getting better. Don’t forget that. Some people will call this masochistic, but honestly, that’s a weak excuse. Unless you love doing something, it’s going to be hard to focus. But there’s so much power in learning to do it anyway. This skill builds fast. Unfortunately, it also degrades fast. In the world of immense distraction we live in, it takes more and more effort to recover this skill. The payoff gets bigger and bigger, however. Most people are drifting into the noise. Don’t be one of them.

I wasn’t lazy. I was just distracted. (And I didn’t even realize it.) Tasks that should’ve taken 30 minutes dragged on for hours. Blank screens. Zero motivation. Endless scrolling. The problem wasn’t Time management. It was 𝗙𝗼𝗰𝘂𝘀 𝗺𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁. Then one day, I stumbled upon a 𝘔𝘦𝘥𝘪𝘶𝘮 article that listed a few unusual focus hacks. I tried them. Tweaked them to fit my life. Soon, I started showing up better. With clarity, not chaos. Here’s what worked for me - (If focus has been a struggle lately, this might just help.) 1. 𝗚𝗶𝘃𝗲 𝘆𝗼𝘂𝗿 𝘄𝗼𝗿𝗸 𝗮 𝗳𝗮𝗰𝗲 We often chase vague goals — deadlines, KPIs, praise. But real energy comes when your work feels personal. One day, I was stuck on a complex analysis. No motivation. Then I pictured telling my mom what I did at work today. Her smile. Her pride. That image changed everything. Suddenly, it wasn’t just a task. It was something to be proud of. ➡ Ask yourself: “Who would I be excited to share this with?” Picture their face. Then start the work. 2. 𝗢𝗻𝗲 𝘀𝗼𝗻𝗴. 𝗢𝗻 𝗹𝗼𝗼𝗽. 𝗧𝗵𝗮𝘁’𝘀 𝗶𝘁. It sounds odd, but looping one instrumental track helps me zone in. I use Shri Hanuman Chalisa – Instrumental. No lyrics. Just rhythm. In no time, my brain quiets down. The repetition becomes an anchor: “You’re working now. Stay here.” ➡ Pick a calm, lyric-free track. Hit repeat. Let it ground your attention. 3. 𝗧𝗵𝗲 2-𝗠𝗶𝗻𝘂𝘁𝗲 𝗣𝗿𝗲𝘃𝗶𝗲𝘄 𝗧𝗿𝗶𝗰𝗸 Before starting a task, I set a 2-minute timer. No typing. No scribbling. Just look at the task. It’s like a warm-up for the brain. You’re letting your mind settle into the work, not crash-land into it. ➡ Try this tomorrow. Just 2 min of stillness before starting. You’ll be surprised how much smoother the task feels. 4. 𝗜 𝗯𝘂𝗶𝗹𝘁 𝗮 𝗙𝗼𝗰𝘂𝘀 𝗚𝗿𝗮𝘃𝗲𝘆𝗮𝗿𝗱 (𝘆𝗲𝘀, 𝗿𝗲𝗮𝗹𝗹𝘆) Every time I get distracted during work hours, I don’t fight it. I note it down in my phone’s Notes app. • An unfinished Udemy course • A half-watched YouTube video on AI agents • The novel I abandoned after Chapter 7 • A call I owe to a childhood friend It’s not about guilt — it’s about awareness. A quiet system that tells me: “This is not urgent. It can wait.” ➡ Create a “Graveyard” note. Every time your mind wanders, log it. Then return to your core task. The Result? I’m still a work in progress. But I’m sharper. Quieter. Less reactive. The Biggest Shift? Not in my schedule, but in how I protect my attention. REMEMBER - You don’t need more hours. You need fewer attention leaks. P.S. Which of these 4 hacks would you try first? 𝘐𝘧 𝘺𝘰𝘶 𝘧𝘰𝘶𝘯𝘥 𝘵𝘩𝘪𝘴 𝘩𝘦𝘭𝘱𝘧𝘶𝘭 → 𝘳𝘦𝘱𝘰𝘴𝘵 𝘧𝘰𝘳 𝘺𝘰𝘶𝘳 𝘯𝘦𝘵𝘸𝘰𝘳𝘬. LinkedIn Guide to Creating #big4 #lifestyle #productivity #timemanagement

As an Autopreneur, I've learned that the key to success is not just working hard, but working smart. One of the most powerful techniques I use is deep work - focusing intensely on a single task without distraction. Here's my deep work routine to help you master anything: 1. Turn Off Your Phone Notifications, calls, and texts are the enemy of deep work. When I'm in deep work mode, my phone is on airplane mode or in another room. If you service low-leverage tasks, you sacrifice energy from higher-leverage activities. It's a zero-sum game. 2. Reduce Multitasking Studies show that multitasking reduces productivity by 40%. When I'm doing deep work, I focus on one task at a time. I break projects into small chunks and work through them systematically. Multitasking is the ability to screw everything up simultaneously. 3. Practice Mindfulness And Meditate Before starting a deep work session, I take a few minutes to meditate. This helps clear my mind, reduce stress, and increase focus. Mindfulness gives you time. Time gives you choices. Choices, skillfully made, lead to freedom. 4. Get More Sleep Adequate sleep is crucial for cognitive function and productivity. I aim for 7-9 hours per night to ensure my brain is well-rested and ready for deep work. Practice does not make perfect. It is practice, followed by a night of sleep, that leads to perfection. 5. Focus On The Present Moment During deep work, I aim to be fully present with the task at hand. If my mind starts to wander, I gently bring it back to the present. This takes practice, but you can train your brain to focus. 6. Take Breaks Paradoxically, taking breaks can actually improve your focus. After 60-90 minutes of deep work, I take a short break to recharge. I'll go for a quick walk, do some stretches, or just rest my eyes for a few minutes. Because taking a break can lead to breakthroughs. 7. Connect With Nature Whenever possible, I do my deep work sessions outside in nature. The fresh air, natural light, and greenery have a calming effect that aids concentration. I believe nature is not a place to visit; it is home. 8. Train Your Brain Deep work is a skill that can be trained and improved over time. Start with shorter sessions (25 minutes) and gradually increase the duration as you build your focus muscle. Continuous improvement > Delayed perfection. 9. Exercise Daily  Regular exercise is one of the best things you can do for your brain. It increases blood flow, releases endorphins, and promotes the birth of new brain cells. Movement is a medicine for creating change in your physical, emotional and mental states. __ Enjoy this? ♻️ Repost it to your network and follow Matt Gray for more. Want more tips on how to achieve your goals? Join our community of 172,000+ subscribers today: https://lnkd.in/eaK8wGEG

How you should start every day for the rest of your life… (According to the highest-paid copywriter in history). ‘The Boron Letters’ by Gary C. Halbert is a collection of advice letters Gary wrote to his son from prison. They dive into a range of topics: Copywriting, direct-response marketing, business strategy, mindset and personal discipline. Gary’s 1.5-2 hour morning routine has always stuck with me... He ticks these tasks off before even starting work: •⁠ ⁠Physical exercise •⁠ ⁠Breathwork •⁠ ⁠Hydration •⁠ ⁠Nutrition •⁠ Reading •⁠ ⁠Writing Gary said that the disciplined habits he built contributed to his success. They optimised his productivity, focus, creativity and overall wellbeing. This is his optimal 8-step morning routine: 1. Wake up early: 5.30 - 6.30am Stay ahead of your competition and have quiet, focused time. (He doesn’t specify a time, so whatever works for you).  2. Do ‘ground work’ - walk, run or jog outside: 30-60mins Wakes you up naturally, sparks creativity and clears your mind. (Use this time to problem solve and ideate). 3. Deep breathing + fresh air: 10-20mins Ideally outside- reduces stress and sharpens your focus. (Take deep, slow breaths to fully oxygenate your brain). 4. Drink water: 500-750ml Hydration boosts mental clarity. (Add salt or lemon for electrolyte balance). 5. Eat a high-protein breakfast: 30g+ protein Maintains energy, supports brain function and keeps you full. (Avoid sugary carbs, they cause energy crashes). 6. Read: 15-30mins Daily reading sharpens your skills and mindset. (Non-fiction or anything that stimulates creativity or strategy). 7. Journal + idea generation: 10-20mins Writing helps clear your mind and organise your daily game plan. (Business ideas, personal reflections, creative strategy, to do lists). 8. Get to work: within 1 hour of finishing breakfast Morning hours = peak mental focus for most people. (Tackle the most high-value/ important take before distractions creep in). Win the morning, win the day! My routine is pretty similar to Gary’s: → Wake up, don’t snooze my alarm (don’t feel groggy) → Go a jog or do a mini HIIT workout (healthy dopamine) → Breathwork/ meditation (encourages quiet time) → Shower (at what point does Gary get ready for the day?) → Drink water (water + lemon and peppermint tea) → Eat a high-protein breakfast (Greek yogurt, fruit, nuts) → Journal (daily gratitude, freeflow it or use prompts) → Write (to-do lists, creative brainstorms, idea dumps). Light a candle, put my phone on DND for deep work mode and *usually,* I get into deep focus mode. In the afternoon when my focus dips, I have a screen break: Cook, go for a walk, change location to a coffee shop, read… My evenings are for me: I go to the gym every night and I'll go for a walk too. This routine has been years of trial and error. I'm also working with an ADHD coach now too to optimise it! How do you win your morning!? 💭 Reckon you could give Gary C. Halbert’s routine a go?

You're in the middle of an important task when, suddenly, anxiety strikes. These intrusive thoughts aren't just annoying—they're the gateway to distraction. But what you need to know is that you don't have to be held hostage by your own mind. In my research for my book, Indistractable, I found a great mindfulness technique called "Leaves on a Stream." It helps with managing the internal triggers that so often derail our focus. This is how you do it:  Imagine you're seated beside a gently flowing stream. Place each thought in your mind on a leaf. Let each leaf float down the stream, swirling away. Watch your thoughts drift by without judgment. Here's why it works:  Most of us try to fight off unwanted thoughts, which paradoxically makes them stronger. Instead, this technique teaches us to acknowledge our thoughts without getting entangled in them. Next time you feel pulled toward distraction, try visualizing your thoughts as leaves on a stream, drifting away. You might be surprised at how much easier it becomes to stay on task. For more focus tips like this, subscribe to my free weekly newsletter (link in bio).

I still remember the day my first company crashed and burned. Sitting in my office at 3 AM, surrounded by empty coffee cups, I was trying to do everything at once - responding to urgent emails, preparing for an investor meeting, and attempting to solve a major product issue. My calendar was a mess of overlapping commitments. My phone wouldn't stop buzzing. My brain felt like scrambled eggs. That's when I learned the hardest lesson of my career: burnout isn't just feeling tired - it's the culmination of poor time management destroying everything you've built. Here's what I learned about owning your time: The Hard Truth: Your calendar isn't just scheduling—it's your life passing minute by minute Most people waste 3 hours daily on low-value tasks Your brain has finite decision-making capacity Context-switching destroys productivity What's at stake: ↳ Burnout ↳ Decision fatigue ↳ Shallow work instead of deep impact ↳ Letting others control your attention Here's what works: 1. Oliver Burkeman's 3/3/3 Method ↳ 3 hours of deep, focused work ↳ 3 shorter, medium-priority tasks ↳ 3 quick admin tasks to clear mental space 2. The Eisenhower Matrix ↳ Stop living in urgent-important quadrant ↳ Spend 80% of time in important-not urgent ↳ Delegate or eliminate the rest ↳ Your best work happens outside of panic mode 3. Eliminate Multitasking ↳ Multitasking weakens neural pathways ↳ Single-tasking increases focus by 42% ↳ Block distractions during deep work periods ↳ Your brain needs 23 minutes to refocus after interruption 4. Digital Detox ↳ Schedule daily tech-free blocks ↳ Keep phones out of sight during deep work ↳ Use analog tools for creative thinking ↳ Reclaim your attention from algorithms 5. Biological Scheduling ↳ Match high-value work with energy peaks ↳ Honor your chronotype (I'm a morning person) ↳ Schedule recovery periods between intense focus ↳ Your biology doesn't care about hustle culture The Science of Time Ownership: • Each attention switch depletes brain glucose • Deep work activates default mode network for insights • Consistency beats intensity for lasting results The question isn't "how to do more"—it's "how to focus on what matters most." What time-wasting habit are you ready to eliminate? Share below 👇 - Follow me Dan Murray-Serter 🧠 for more on habits and leadership. ♻️ Repost this if you think it can help someone in your network! 🖐️ P.S Join my newsletter The Science Of Success where I break down stories and studies of success to teach you how to turn it from probability to predictability here: https://lnkd.in/ecuRJtrr

As a software engineer juggling ADHD and PTSD, I've had to get creative with my work habits. Here's a peek into the strategies that keep me productive. 👨💻🎧 🔊 Loud Music for Laser Focus Forget lo-fi — give me that high-energy beat to lock in my concentration and keep my mind from drifting. 🖥️ Single Screen, Singular Focus Despite the popularity of multi-monitor setups, a single screen minimizes distractions and maximizes my coding flow. 🚫 Strategic Meeting Minimization Meetings can be a significant flow disruptor. I now schedule a dedicated four-hour block for uninterrupted coding, significantly boosting my output. 📴 Phone Coffin: Out of Sight, Out of Mind My phone goes into a literal coffin, and my watch gets docked. If it's urgent, Slack or Teams is the way to reach me. 🔕 Do Not Disturb: My Silent Ally DND mode is non-negotiable during my focused coding blocks to keep those pings and dings at bay. ⏲️ The Countdown Timer Technique A physical timer sets the boundary for my work sprints, helping me stay on track and reminding me when to take a break. 🤖 AI Tools: My Secret Sauce From scheduling with Motion to note-taking with Notion, AI tools help me stay organized and in the zone. And Copilot? It's my co-coding companion that lets me stay in my editor longer. These are my adjustments to keep me coding at my best. If you're navigating similar challenges or seeking focus-enhancing tips, I hope these insights inspire you. Stay productive, and keep coding! #CodingWithADHD #ProductivityHacks #SoftwareDevelopment #MentalHealthAwareness

Productivity isn’t just time management. It’s energy management. For the longest time, I thought the secret to being productive was fitting more into my schedule. Wake up earlier. Work longer. Stack tasks back to back. Maximise every hour. But instead of getting more done, I ended up feeling mentally drained, struggling to focus, and constantly chasing the feeling of “catching up.” I’d start my mornings forcing myself into deep work when my brain wasn’t ready. Push through long meetings when my energy was at its lowest. Ignore when I was naturally sharpest—just because my calendar said otherwise. And the worst part? I felt like I was busy all the time, but not seeing the results I wanted. So instead of forcing productivity at the wrong times, I started working with my natural energy. Here’s how it’s going so far: 🌅 Morning: 🧘♀️ Gym, stretch, walks → sets the right mindset. ↳ Without movement, I feel sluggish all day. 💡 Deep work & most pressing projects → avoid meetings. ↳ Mornings are my peak focus time. No distractions. ☀️ Midday: ☕ Lunch break, coffee break, stretch, fresh air. Hopefully get some sun (spring is almost here, you guys!) 🌆 Afternoon: 📞 Calls, meetings, admin tasks, group projects. ↳ Not as mentally intense, but still important. And if you struggle with afternoon crash but still need to perform. Here are things that help me reduce it: 1️⃣ Dirtea Lion’s Mane coffee → helps with cognition. 2️⃣ 2L+ of water & avoiding carb-heavy lunches. 3️⃣ Moving my body & getting fresh air often. Of course, this schedule isn’t always 100% doable, life happens. But whenever I structure my days like this, I perform at my best. What about you? Have you found the perfect system that works for your energy?👇🏼

Leaders waste more energy on divided focus than any other activity. I learned this the hard way in the SEAL Teams. During a training evolution, I was juggling radio communications, coordinating multiple teams, and making split-second calls. And I wasn’t doing any of it well. My commanding officer pulled me aside: "Mac, you're everywhere and nowhere. Focus or you'll miss the critical moment." He was right. I was spread so thin I couldn't see the patterns emerging right in front of me. This isn't just a military problem. I see it daily with my executive clients: → Scanning emails during strategy discussions → Mentally rehearsing a presentation while their team shares crucial updates → Attention bouncing between five urgent problems, solving none completely The cost isn't just productivity. Your leadership presence evaporates. Your team's trust erodes. In high-performance environments, attention isn't just a resource. It's your competitive advantage. When you focus fully: → You notice micro-expressions that signal team tension → You spot connections between seemingly unrelated data points → You make decisions from clarity rather than reaction Most leaders know this. Few practice it consistently. The difference isn't knowledge, it's discipline. The solution isn't complicated: 1. Practice intentional monotasking. Whatever deserves your attention deserves your FULL attention. 2. Create attention boundaries. Block time for deep work with zero notifications. 3. Build a daily mindfulness practice. Even 5 minutes trains your focus muscle. 4. Batch-process inputs. Schedule specific times for email and updates rather than letting them hijack your entire day. In my 17+ years as a SEAL, the leaders I trusted most weren't just the smartest or toughest. They were the ones who could maintain complete presence amidst chaos. They showed up fully. Their attention wasn't divided. Their focus created a gravity that pulled teams together. What deserves your full attention today? ——— Follow me (Jon Macaskill ) for leadership insights, wellness tools, and real stories about humans being good humans. And feel free to repost if someone in your life needs to hear this. 📩 Subscribe to my newsletter here → https://lnkd.in/g9ZFxDJG You'll get FREE access to my 21-Day Mindfulness & Meditation Course with real, actionable strategies.

We often see signs like this on the road. But this message extends far beyond driving. In our fast-paced world, we frequently rush through tasks, projects, and even life itself, often missing out on the benefits of a slower, more intentional approach. Here are 3 ways being slower and more intentional can be beneficial: 1. Enhanced Quality of Work Just like driving too fast can lead to accidents, rushing through tasks can lead to mistakes and subpar results. Taking time to carefully plan, review, and execute ensures higher quality and more effective outcomes. Harvard Business School research shows mindfulness and deliberate practice significantly improves performance and creativity. 2. Improved Relationships In our personal and professional lives, meaningful connections are built on time and attention. When we slow down, we can truly listen, understand, and engage with others. This intentionality fosters stronger, more trusting relationships, essential for teamwork and collaboration. 3. Better Health and Well-Being: Constant rushing can lead to stress, burnout, and health issues. Embracing a slower pace allows us to be more mindful, reduce stress, and take better care of our physical and mental health. As a #changemanagement consultant, I've seen firsthand that successful change requires a deliberate and thoughtful approach. Rushing through change processes can lead to resistance, errors, and ultimately, failure. By slowing down and being intentional, we can ensure that changes are well-planned, effectively communicated, and sustainably sponsored and led. As we navigate our busy lives, let's remember that speed isn't always an advantage. Slowing down, being intentional, and taking the time to do things right can lead to greater success and fulfillment. How will you embrace a slower, more intentional approach in your life and work? #QualityOverSpeed #WellBeing #IntentionalLiving