Building Focus Habits

Getting Distracted? Here Are Some Focus Habits That Work for Me. We wake up to notifications. We sit down to work and hear the constant ping of emails. Even when we want to focus, something pulls us away—a text, a headline, a quick scroll that turns into 20 minutes lost. The truth? Focus isn’t just about discipline. It’s about setting up your mind and environment to work with you, not against you. Here are some ideas to reclaim your attention: - Protect Your Mental Energy Like It’s Money Would you give away your salary in small, random increments every day? No? Then why give away your attention so easily? Distractions aren’t free—they drain your ability to think deeply. Set clear boundaries: mute notifications, close extra tabs, and put your phone out of reach when working. - Stop Treating Your Brain Like a Machine Productivity isn’t about squeezing out more hours—it’s about managing your peaks. Pay attention to when your mind is naturally sharpest (for most, mid-morning and mid-afternoon) and schedule your hardest work for those times. Save email and admin work for energy slumps. - Make Your Goals Impossible to Ignore Your brain follows what it sees. Keep your most important goals visible—sticky notes, a screensaver, or a whiteboard. The more you remind yourself what actually matters, the less likely you are to get lost in low-value tasks. -Interrupt Your Own Auto-Pilot Ever found yourself checking your phone without even realizing it? That’s not a lack of willpower—it’s habit. Instead of fighting distractions, catch them in the act. The next time you instinctively grab your phone, pause and ask: Am I bored? Avoiding something? That small moment of awareness can snap you out of autopilot. -Redefine What a ‘Break’ Means Scrolling LinkedIn or watching YouTube isn’t a break—it’s another input for your already overloaded brain. Real breaks involve silence, movement, or rest. Try a quick stretch, a short walk, or simply staring out the window. Let your mind breathe. -Be Fully Present in Conversations We’ve all been there—half-listening in a meeting while checking email, or nodding along in a conversation while mentally elsewhere. The problem? It trains our brain to operate on shallow focus. Instead, practice active listening: put down your device, make eye contact, and fully engage. It not only improves focus—it strengthens relationships. - Visualize the End of Your Day Before It Begins How do you want to feel at the end of today? Accomplished? Calm? Energized? Take a moment in the morning to picture that. When distractions pop up, remind yourself: Is this helping me get there? It’s a simple, yet powerful, way to stay on track. Your Focus is an Asset—Guard It Fiercely We live in an attention economy where distractions are designed to win. But the best thinkers, leaders, and creatives? They don’t just have focus—they protect and build it daily. What’s one focus habit that works for you? #Focus

I’m a content creator. And yet, if I realise a social media app is eating into my productivity… I uninstall it in under a minute. People are often surprised when I say this. “But you create content for a living! How can you uninstall an app?” Exactly. That’s the point. Being a creator doesn’t mean being addicted to apps. It means controlling your time, energy, and focus. Here’s what actually works for me — and can work for you too: 1. Track your usage first Spend 3–5 days noting how much time you spend on apps. Seeing 2–3 hours vanish in random scrolling often makes the decision obvious. 2. Give every app a purpose Each app should serve a clear goal: learning, creating, networking. If it doesn’t, remove it. Ask yourself: “Is this helping me grow or just consuming me?” 3. Replace, don’t just remove Instead of scrolling out of habit, redirect that time to something meaningful: jot down ideas, read, practice a skill. Your brain still gets stimulation — but productive stimulation. 4. Schedule deep-focus blocks Block 90–120 minutes daily without your phone. Most of my best ideas happen here, not while scrolling. 5. Use micro-decisions to build discipline Deleting one app might feel small, but repeated conscious decisions train your mind to value focus over distraction. These micro-decisions compound over time. 6. Reflect weekly Ask yourself: “Which apps or habits helped me grow? Which distracted me?” This keeps your digital space curated and your attention sharp. The lesson? Productivity isn’t about being on every platform. It’s about consciously choosing what serves your goals — and ruthlessly letting go of what doesn’t. So today, ask yourself: Which apps, habits, or routines are quietly stealing your time? And what one micro-decision will you make to reclaim it?

They say your habits shape your character. I believe that. But I also believe something else: Before you build a new habit, you often have to unlearn an old one. Let me give you an example. For years, my post-dinner routine looked like this: Plate down. Feet up. Netflix on. One episode became three. A quick escape from the day. When I began coach training, I realized something needed to shift. Coaching requires the self to be the instrument. And that instrument needed tuning. Not noise. So I started journaling. Replaced screens with silence. And swapped instant gratification for self-awareness. It wasn’t easy. It wasn’t perfect. But it changed everything. Most habit advice out there sounds like this: 📍Just use willpower. 📍Stack it onto an existing habit. 📍Do it for 21 days, and you’re set. I’ve found that it’s not that linear and here’s what actually worked for me: 👉🏽 Start by grieving the old habit. Letting go of your nightly binge-watch means letting go of a reliable source of dopamine. Acknowledge that. 👉🏽 Create emotional reasons, not just rational ones. “I should journal” never worked. But “I want to be more self-aware for my clients” did. 👉🏽 Focus on the identity shift. Don’t aim to “build a journaling habit.” Aim to become someone who reflects. Who listens inwardly. Who wants depth over distraction. 👉🏽 Design for friction Make the old habit inconvenient. I stopped keeping the remote on the table. And left my journal out, pen open, next to my glass of water. 👉🏽 Allow for failure without shame This one’s big. You will slip. The trick isn’t avoiding the fall, it’s learning how to return. If you’re trying to build a healthy habit, especially at work, ask yourself: Not just: What do I want to start doing? But: What am I willing to stop doing? Because real habit change doesn’t begin with motivation. It begins with intention. And gets built, slowly, with attention. #CareerGrowth #Leadership #HabitBuilding

How To achieve focus, flow and fulfillment at work: Try The Value Creation Habit I created The Value Creation Habit early on at Microsoft. I wanted a simple way to turn my strengths into high value creation. It gave my Deep Work hours focus flow, and fulfillment. Each week I could check how much time I was spending in my best value creation. 𝗪𝗵𝗮𝘁 𝗶𝘀 𝗧𝗵𝗲 𝗩𝗮𝗹𝘂𝗲 𝗖𝗿𝗲𝗮𝘁𝗶𝗼𝗻 𝗛𝗮𝗯𝗶𝘁? 1. A focus on spending more time in high-value activities. 2. Giving your best where you have your best to give. 3. Reducing time spent on low-impact or non-essential activities. 𝗪𝗵𝘆 𝗜𝘁 𝗠𝗮𝘁𝘁𝗲𝗿𝘀: 1. Helps you maximize your potential. 2. Allows you to create unique value. 3. Leads to greater fulfillment and impact. 4. Encourages Flow and mastery in your work. 𝗞𝗲𝘆 𝗣𝗿𝗶𝗻𝗰𝗶𝗽𝗹𝗲𝘀 𝗼𝗳 𝗧𝗵𝗲 𝗩𝗮𝗹𝘂𝗲 𝗖𝗿𝗲𝗮𝘁𝗶𝗼𝗻 𝗛𝗮𝗯𝗶𝘁: 1. 𝗦𝗽𝗲𝗻𝗱 𝗠𝗼𝗿𝗲 𝗧𝗶𝗺𝗲 𝗶𝗻 𝗩𝗮𝗹𝘂𝗲 𝗖𝗿𝗲𝗮𝘁𝗶𝗼𝗻 • Identify your strengths and use them. • Create unique value that only you can provide. • Focus on high-impact activities. 2. 𝗗𝗼 𝗪𝗵𝗮𝘁 𝗠𝗮𝗸𝗲𝘀 𝗬𝗼𝘂 𝗖𝗼𝗺𝗲 𝗔𝗹𝗶𝘃𝗲 • Engage in work that energizes and inspires you. • Avoid distractions that drain your passion. • Keep practicing your craft and refining your skills. 3. 𝗖𝗿𝗲𝗮𝘁𝗲 𝗠𝗼𝗿𝗲 𝗙𝘂𝗹𝗳𝗶𝗹𝗹𝗺𝗲𝗻𝘁 • Enjoy the present moment. • Align your activities with your values. • Serve others by giving your best where you have your best to give. 4. 𝗬𝗼𝘂 𝗚𝗲𝘁 𝗪𝗵𝗮𝘁 𝗬𝗼𝘂 𝗚𝗶𝘃𝗲 • Helping others succeed helps you succeed. • Adopt a mindset of contribution and generosity. • Leave a lasting legacy through your work. 5. 𝗔𝗽𝗽𝗹𝘆 𝘁𝗵𝗲 𝟴𝟬/𝟮𝟬 𝗥𝘂𝗹𝗲 • 20% of your actions create 80% of your results. • Identify and eliminate low-value activities. • Spend more time on what truly moves the needle. 6. 𝗗𝗼 𝗪𝗵𝗮𝘁 𝗬𝗼𝘂 𝗗𝗼 𝗕𝗲𝘀𝘁 • Writers, write. Runners, run. Entrepreneurs, innovate. • Play to your strengths and amplify your impact. • Add your unique twist to what you do best. 7. 𝗖𝗿𝗲𝗮𝘁𝗲 𝗬𝗼𝘂𝗿 𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹 𝗗𝗼𝗷𝗼 • Practice your craft with focus and intent. • Embrace continuous learning and improvement. • Seek feedback and refine your approach. 8. 𝗠𝗮𝗸𝗲 𝗧𝗵𝗲 𝗩𝗮𝗹𝘂𝗲 𝗖𝗿𝗲𝗮𝘁𝗶𝗼𝗻 𝗛𝗮𝗯𝗶𝘁 𝗮 𝗛𝗮𝗯𝗶𝘁 • Focus on consistent practice and learning. • Develop routines and rituals to support your habit. • Keep getting up to bat, and compound your results over time. 𝗚𝗲𝘁𝘁𝗶𝗻𝗴 𝗦𝘁𝗮𝗿𝘁𝗲𝗱 𝘄𝗶𝘁𝗵 𝗧𝗵𝗲 𝗩𝗮𝗹𝘂𝗲 𝗖𝗿𝗲𝗮𝘁𝗶𝗼𝗻 𝗛𝗮𝗯𝗶𝘁 1. Schedule dedicated time for value creation on your calendar. 2. Commit to the practice and track your progress. 3. Reflect, refine, and find ways to spend more time in high-value activities. 𝗙𝗶𝗻𝗮𝗹 𝗧𝗵𝗼𝘂𝗴𝗵𝘁: Who do you want to be? The person drained by low-value tasks, or the one thriving in their element, making an impact? Embrace The Value Creation Habit. Do what makes you come alive. Multiply your impact. Create your legacy.

15 minutes of focus is the price of every notification you open. Yet most of us are bleeding hours every day without knowing it. Getting things done has nothing to do with working longer. It's about: ✅ THE SETUP: Setting up the environment before you start. ✅ THE BLOCK: Protecting the block while you're in it.  ✅ THE SYSTEM: What you fix after so that the next session runs cleaner. Most people skip all three and wonder why they seem to be wasting their time. Here are 11 habits that fix it: 🗓️ THE SETUP 1️⃣ Block the time  ↳ Two focused hours will beat five scattered ones every week.  Tip: Block the same hours every day for focused work, and protect them. 2️⃣ Claim a space  ↳ Your brain learns the association and switches into work mode when you do.  Tip: Find a room you can close off and sit undisturbed every session. 3️⃣ Know your peak  ↳ We all have a time in the day when the flow state is much easier to reach.  Tip: Track your focus for two weeks, find the window where you ship the most, and build the rest of your day around it. 4️⃣ Prep the tools  ↳ Hunting for anything mid-stage kills the momentum you spent time building. Tip: Open the files, pour the water, and leave the phone in another room before you begin the next stage. 🎯 THE BLOCK 5️⃣ One task only  ↳ The task you’ve been avoiding is the one worth doing today. Tip: Pick the task you've been adjourning and make sure it is in your priority list this week 6️⃣ Cut the inputs  ↳ Notifications can cost you 15 minutes of focus time. Tip: Aim to put your phone on airplane mode and leave it in another room. 7️⃣ Catch the thoughts  ↳ Some of the best ideas can come from random thoughts during a meeting.    Tip: Keep a pad next to you for when a random thought hits, take good note, and deal with it in the next stage. ⏳ THE SYSTEM 8️⃣ Run the clock  ↳ Set a 90-minute timer and stop the second it goes.  Tip: Do not push past it when it goes off, or the next session pays the price. 9️⃣ Review the session  ↳ Distractions have the power to take you out of an important session.  Tip: Log what pulled you out after every stage and fix it before tomorrow. 1️⃣0️⃣ Guard your inputs  ↳ The brain runs on the body, and no amount of caffeine can replace it.  Tip: Aim to book a 20-minute walk between stages instead of reaching for another coffee. 1️⃣1️⃣ Defend the sleep  ↳ You will never out-discipline a tired brain.  Tip: Aim to sleep six hours minimum, ideally seven if you really want to give your best. So don’t confuse productivity with a personality trait.  It's a set of decisions you make before the work starts. But don't try implementing all 11 at once or they will die before you've even applied them. Instead, pick the one you flinched at while reading and run it for 7 days. Then stack the next. Which habit jumps out to you? Let me know in the comments below. ♻️ Repost to help others build and scale. 🐺 Follow Francis Wolff for business advice that works

I used to pride myself on answering every email within minutes. Then I realized I wasn't leading, I was reacting. My calendar controlled me. Notifications owned my attention. And my most important work? It never got done. That's when I learned: Leadership isn't about being available. It's about being focused. The 7 Habits That Changed Everything: 1️⃣ Eliminate Digital Distractions → Turn on "Do Not Disturb" during deep work → Check email 3x daily: 9 AM, 1 PM, 4 PM 2️⃣ Set Clear Daily Goals → Every morning, write your 3 most important tasks → Ask: "If I only accomplish 3 things today, what should they be?" 3️⃣ Prioritize One Task at a Time → Block 90-minute windows for single-task focus → Close all tabs except what you're working on 4️⃣ Fuel Your Brain Properly → Keep nuts and fruit at your desk → Drink water every hour 5️⃣ Get Enough Sleep → Cut screen time 1 hour before bed → Aim for 7-9 hours consistently 6️⃣ Train Your Mind with Meditation → Start with 5 minutes of guided meditation → Use apps like Headspace or Calm 7️⃣ Practice the Pomodoro Technique → Work for 25 minutes, break for 5 → Use timers to manage your workflow 📌 Pro tip: Pick ONE habit this week. Install it. Watch your focus transform. 🚀 Join 88,000+ leaders reading my daily science-backed tips on leading high-performing teams using clear and confident communication No vague recommendations. All backed by science and experience. ➡️ Follow me here https://lnkd.in/gXiDDj5U

This one got me through university. Ironically, it was also invented by a university student. In the 1980s, Francesco Cirillo used a tomato-shaped kitchen timer to create the Pomodoro Technique. - He set the timer and worked for 25 minutes. - When the timer rang, he took a 5-minute break.  - He completed four of these 30-minute sets in a row, then took a longer 20 to 30-minute break, using the timer to stay on task. That’s the Pomodoro Technique. There are four keys to making this approach work: 1. Plan the Pomodoro Planning and maintaining a prioritized to-do list is critical for this approach. A Pomodoro is not for figuring out what work needs to be done; it’s for getting work done that you’ve already identified!  2. Protect the Pomodoro For this to work and help you get into a flow state, DON'T let distractions creep in. Close your email, and put your phone on airplane mode. Focus. If you finish the task before the timer goes off, take the additional time to review your work or work ahead. This is critical to maximizing this approach's effectiveness. Protect the Pomodoro! 3. Make the BREAK a BREAK. When it is time to break, take a break! Stand up. Walk around. Change locations. (When at university, I would grab my laptop and books and move to a different spot in the library).  Then, get back to work. 4. Go Low-Tech.  Cirillo recommends using an actual, mechanical kitchen timer — that's why it's called the Pomodoro Technique! (Pomodoro is the Italian word for tomato, a reference to that tomato-shaped kitchen timer.) Going analogy/mechanical keeps the distractions on your phone at bay. If you use your phone as a timer, at least keep it in airplane mode! The physical setting of the timer helps trigger the habit of focused work.  The Pomodoro Technique is a simple and effective way to get into a habit of daily, focused work and get things done. *** #productivity #mindset #leadership #growth #FocusAndFlow

You’re not lazy. You’re just buried in 275 pings a day. Try these steps to reclaim your focus: At work, we’re drowning in messages. And it’s slowly killing our focus and momentum. We’re hit with 275 pings a day. (That’s one every 2 minutes!) Each feels urgent. But the real issue? No system to manage such volume. When everything feels equal, nothing gets done. Here’s how to fix it: 1️⃣ Block deep work time ↳ 60–90 mins, no messages. ↳ Treat it like your most important meeting. 2️⃣ Turn off the noise ↳ Mute all non-essentials. ↳ Urgent? They’ll call or walk over. 3️⃣ Make your system visible ↳ Share your reply schedule. ↳ Add it to your email signature or DM status. 4️⃣ Batch your messages ↳ Check email twice a day or once every hour. ↳ What matter is you: Open, reply, close, then move on. 5️⃣ Use the 4Ds ↳ Delete, Delegate, Defer, or Do. ↳ Decide quickly... don’t dwell. 6️⃣ Follow the 2-Minute Rule ↳ Takes under 2 mins? Do it. ↳ If not, drop it into your system. 7️⃣ Set team norms ↳ Define what’s async. ↳ Align on response time expectations. Every ping is input. Your system makes it useful. What’s one habit that helps you stay focused? Drop it below. ____________ ♻️ Repost to help others reclaim their focus and time. 📌 Follow Jorge Luis Pando for actionable insights. 📘 This post comes from my weekly newsletter. Read the full edition + get my free eBook → https://lnkd.in/gQm5bSPJ

The Science of Building Habits That Stick. Hint: Disciple isn't the answer. Most people fail to build habits because they aim too high, too fast. They think discipline is the answer. It’s not. Science shows that habit formation is about small, repeatable wins. Here’s how to make habits stick—based on research: 1) Start ridiculously small. - The smaller the habit, the easier it is to begin.   - Want to start exercising? Start with a 10 min walk.   - Want to read more? Commit to one page.   - Success builds momentum. 2) Anchor new habits to existing routines. - Habits are easier to form when linked to something you already do.    - While drinking your coffee, write your top 3 daily priorities.  - After brushing your teeth, do 10 squats.   - This creates a natural trigger for your habit. 3) Celebrate small wins. - Every time you complete a habit, acknowledge it.   - This releases dopamine, reinforcing the behaviour. - It’s not about perfection; it’s about consistency. 4) Focus on identity, not outcomes. - Don’t aim to lose 10kg, focus on doing 10k steps a day. - Your habits should align with the person you want to be. 5) Leverage the environment.    - Make good habits easy and bad habits hard.   - Put your gym clothes out the night before.   - Keep unhealthy snacks out of sight (or out of the house).   - Your environment shapes your behaviour. Small habits, done daily, compound into massive results.   Start today by choosing one small, specific action. What habit will you work on this week? ♻️ Reshare to help your network build better habits.   ➕ Follow @james for more.

Small Changes. Big Results. 🚀 If you’re trying to create meaningful change in your life or career, here’s the truth: It doesn’t take massive leaps. Consistency and tiny steps are the real game changers. Here are 6 transformational takeaways from James Clear’s Atomic Habits that can help you build better habits, break bad ones, and unlock lasting success—whether in work, fitness, relationships, or personal growth. 1️⃣ Small Changes Matter Big transformations are the result of small, consistent actions compounded over time. Focus on improving by just 1% daily, and you’ll see exponential results in the long run. 2️⃣ Identity-Based Changes The key to lasting behavior change? Focus not on what you want to achieve, but who you want to become. Example: Instead of saying, “I want to run a marathon,” embrace the identity of “I am a runner.” Your habits should align with the type of person you want to be. 3️⃣ Habit Stacking Build new habits by linking them to routines you already do. Example: "After I pour my morning coffee, I’ll write in my journal for 2 minutes." This formula is simple but incredibly effective. Pair your new habit with an existing one to make it stick. 4️⃣ The Four Laws of Behavior Change To ensure habits stick, follow these principles: - Make it Obvious: Design your environment to highlight good habits. - Make it Attractive: Pair habits with something you enjoy to boost motivation. - Make it Easy: Break it into the smallest, most manageable steps. - Make it Satisfying: Celebrate small wins to reinforce progress. 5️⃣ Environment Shapes Behavior Your environment often influences your success more than motivation or willpower. - Want to eat healthier? Keep nutritious snacks visible and junk food out of sight. - Want to focus better? Declutter your workspace and remove distractions. Set your environment up for success, and your habits will follow. 6️⃣ The Two-Minute Rule New habits can feel overwhelming. Here’s the hack: Start tiny. - Want to begin working out? Start with just 2 minutes of stretching. - Want to read more? Commit to reading only 1 page. Starting small lowers resistance and builds momentum. Once you're in motion, growth happens naturally. 💬 Which of these habits resonates most with you? Drop your thoughts in the comments! ♻️ If this post was helpful, share it to inspire others to start building better habits! 👉 Follow me @BrantMenswar for more tips on creating momentum and leadership that makes a difference. Let’s start small today and build something extraordinary together.