Mastering Your F-F-F-Focus: 3 ways to wrestle the monkey brain.

There I was…4pm…stuck knee-deep in the mighty to-do list, brain already fried sunny side-up from the 8 hours before when another little digital square of distraction popped up. And then, the infinite question: “Watcha gon’ do about it?”

To respond or not respond?

Do you fight the urge to follow the white rabbit? Or stay with what you’re doing?

Some days, you get it right; some days, your brain get swept away by the tide.

The brain has an ancient part responsible for instinctive reactions, like a Tyrannosaurus Rex, which clashes with the modern one. The modern part is tasked with rational decisions, like a buttoned-up butler – Alfred?

The limbic system represents the brain’s primal, powerful aspects, while the prefrontal cortex embodies wisdom and calculation.

To understand emotional awareness we need to know how these two parts work together. The wild side provides energy and passion, while the domesticated side helps us make thoughtful choices.

Thinking before you speak, planning ahead, vs. losing your sh*.

The success of a business (and work in general) often hinges on self-awareness. Whether you’re the boss or not, understanding yourself is crucial.

Your energy, talents, and insight are your most precious renewable resources. Your success depends on you, so you must manage yourself as best you can.

BUT…

Have you ever tried to stick to your to-do list when a new ping comes in? And you know you shouldn’t read. But you do. Aaaaagh! Every time!

Even if you don’t, you still think about it… focus GONE.

Focus vs. Distraction. The endless struggle. Flow state is the goal, and modern life is anti-flow state.

These days, it’s easy to get hooked on updates—a new update, email, or DM. We are primed to the ping— distraction, a dash of excitement, something shiny to beat the boredom. Cue the minions…

Now you ask: “How can you avoid this trap?”

Lately, I’ve been trying to increase my productivity (again). I’ve been measuring my output to see how I can improve and get more done.

What’s the benefit?

• You get the important stuff done, not just the urgent.
• You feel more in control of your day
• You get stuff done faster because your thinking is clearer

Having tried a few things over the years, here’s three things you can try today.

1. Plan vs. Do: It’s called prioritY not prioritIES – singular

If you have more than one, you won’t know what to focus on. One thing at a time, done well, is worth a lot of half-baked ideas.

Dedicate more time than needed to plan your day. Create a list.  Most important first. Pro tip: write it by hand. Forces you to slow down) This allows me to allocate specific time for focused work and ensure it is as uninterrupted as possible. Focused work is best for me in the morning, then all the smaller tasks follow after.

Action steps:

• Take 5min at the end of each day, or before work to create a prioritised to-do list,
• Figure out when you are at your creative best – morning, afternoon, or evening.
• Allocate specific time blocks for focused work, and minimise distractions during dedicated work sessions. I use the 3x3x3 method – 3hrs for one main creative task, then 3 other tasks, then 3 admin tasks.
• Ask yourself every day: “what is the one thing that is most important today?” Not urgent…important.

Try it out. Careful planning is essential to get more done.

2. The Importance of Pausing and Deciding

Pausing in the present involves implementing our intentions, deliberately making decisions in each moment to stick to the plan, and training the muscle of discipline required for consistency. It’s about staying in the moment and resisting the pull of emotions, as we are all aware of what happens if we don’t.

Take a moment to reflect and make intentional decisions rather than impulsively reacting to emotions. Practice mindfulness, resist the urge to respond immediately, and consider the long-term consequences of your actions.

Action Steps:

• Breathwork can be a secret weapon here. The one thing you can control is your breath. Focusing on your inhale and exhale for a few beats has been proven to dampen the stress response, allowing you time to make better decisions. Box Breathing or a long exhale stabilises the stress response, making you think clearer.
• Think about the situation from the other persons view. How do they see this?
• Active listening is a great habit to implement to give you some time to respond, especially in a stressful situation. If you’re in a conversation, take the time to summarise what you heard and repeat it back to the other person, to make sure you understand what they are saying before you respond.

3. The Role of Mindfulness in Focus

Engaging in mindfulness practices can be likened to attending a mental gym, where we exercise and cultivate our ability to focus, be present in the moment, and develop self-awareness. This mental workout can help to bounce back faster from a difficult situation and increase your overall sense of control over the situation.

Practicing to focus better is a sure way to take control of your emotions, your mindset and your actions. When emotions run high, you need that bit of perspective to respond constructively.

Action steps:

• Find what works for you. Not everyone can sit cross-legged for hours. I prefer moving meditation to something stationary, and it took me a long time to figure this out.
• Spend time in nature, or get a friend to join you for regular exercise, yoga, or even a walk. Focusing on moving your body is a great way to become more mindful.
• Unplug from your devices. Spending time away from screens is a great way to cultivate your focus. Read a physical book, spend time with friends and family. Social interaction is a great substitute for the digital diet.

Understanding your emotions, planning effectively, and practising mindfulness can significantly improve your focus, increase productivity, and handle difficult situations better. Remember, it’s a journey, not a destination. Consistent effort and dedication will yield results.