How to Improve Our Focus

Hey friend,

If you’ve ever sat down to work, only to find yourself checking your phone five minutes later… you’re not alone.

We’re living in the most distracted time in human history. Notifications, tabs, emails, YouTube shorts — all competing for your attention. But here’s the truth:

If you can learn to control your attention, you can control your life.

Let’s break down how to actually do that.

🔎 The Science of Focus

Focus isn’t just about willpower — it’s about managing your energy and environment. Your brain doesn’t multi-task well. Every time you switch tasks, your mental clarity drops.

Here’s what works:

Create friction between you and distractions (turn off notifications, use website blockers, remove them all together).
Use time blocks for deep work. Set a timer, and don’t let anything interrupt it. (25min or 90min sessions work best for me)
Clear your space. Physical clutter leads to mental clutter.

🧪 The Dopamine Factor

Every ping, like, or scroll gives your brain a hit of dopamine. That conditions you to seek novelty instead of sticking with hard, valuable work.

To reset your brain’s baseline:

Try a dopamine detox (even just one weekend).
Stop multitasking. Focus on one thing at a time.
Practice doing nothing — seriously. Go for a walk. Let your mind wander.

💡 Make Focus a Habit

You don’t rise to the level of your goals; you fall to the level of your systems.

Here are 3 small changes that build big results:

Design your environment to make focus the default.
Set a 3-task rule: Only allow yourself to work on 3 main tasks each day.
Use the Zeigarnik Effect: Start something small, and your brain will want to finish it.

🚀 Takeaway

You don’t need more hours in the day. You need more focus in the hours you already have.

If you can build the skill of deep work and protect your attention like your life depends on it — because it kind of does — you’ll unlock the potential most people never tap into.

Thanks for reading.

If this helped, reply to this email and let me know how you’re going to improve your focus this week. 👇
You’ve got this.

– Colt
Host of My Career Path Podcast

My Career Path Podcast