7+ Simple Habits for Daily Focus
by Joe · 44 things on Twos
- I have been practicing these habits which have had a big impact on my focus.
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- Have a low dopamine morning
- Stay away from your phone long as possible
- Drink water
- Avoid caffeine
- Avoid a highly caloric breakfast
- Read a chapter of a book (Slow, engaged, accomplishment)
- Meditate
- It can last 5, 10 minutes
- You can close your eyes or focus on a particular object
- You can sit in silence, or repeat an anchoring word throughout your practice
- It will help set your intentions for the day in a calm state of mind
- My favorite, simple meditation app: Oak - Meditation & Breathing
- Write things down
- Wherever it's easiest, take 15 minutes to write things down
- To-dos, goals, affirmations, journaling, anything that will slow you down and keep your on track for the rest of the day.
- Exercise
- If you’re looking for a mid-afternoon break, increasing your heart rate (even just a little) helps with afternoon focus.
- If you can do this first thing in the morning, even better.
- Then take walks in the afternoon.
- Reduce apps / social media
- Apps are designed to give you quick dopamine hits - which will impact your ability to focus for the rest of the day.
- Remember apps can be addictive just like anything else, so if you need to delete them, (just to see how they’ve been affecting you) do.
- Berocca Performance
- This is the first clean supplement I’ve found that gives me great focus for about 1-2 hours. Perfect for an afternoon push.
- Stay away from substances
- Alcohol, THC, Nicotine, etc.
- These are *cravings* bc of the quick dopamine release they create.
- Be cautious, because what goes up must come down. Either the day of intake or the morning after.
- Get good rest
- 8 hours of sleep per night is recommended
- Screens/alcohol/etc. can negatively impact restful sleep
- You can also 'rest' throughout your day with short breaks
- Consider a pomodoro timer! (here is mine)
- Create a Dedicated Workspace
- Minimize distractions
- Choose a quiet, clutter-free area
- Stay hydrated and eat well
- Proper nutrition and hydration boost brain function
- Check out the full blog digging into each!
- NEW BLOG: 20 Signs You Might Have ADHD (and personal stories for each)