Time: < 30 Minutes
STEP 1: Start by taking a few calming breaths, breathing deeply into your stomach, not into your chest (as this increases anxiety). This will prepare your brain to be ready to focus. Engage your diaphragm by placing one hand on your chest and the other on your stomach. As you breathe in, feel your stomach push against your hand while making sure the hand on your chest stays still.
STEP 2: Determine where your focus needs to be. Start on a macro-scale (what to do for the year or month), then move to a micro-scale (this week, this day, in the next 30 minutes). Be realistic about your goals and try to hold only a few in your mind for this exercise—it’s important not to overwhelm yourself with too much information as this can cause unwanted stress.
STEP 3: Once you determine what you need to focus on in the present moment, give yourself a time-out. Unplug from all things digital for 20-30 minutes. You’ll be amazed how much can be completed with focus and without constant distractions and interruptions.
STEP 4: Grabbing some coffee, tea or protein may help you stay focused. Turning on some background music and taking a few short breaks can also contribute to your focus efforts. It’s important to stay patient with yourself as you practice employing focus to daily and long-term tasks—invest time in strengthening that muscle!
