4 Simple Ways To Tune Out Distractions & Build Your "Focus Muscles" Daily

In an age of information overload, cultivating attention has never been more important—or more difficult. We asked Lee to share the best strategies he's found for tuning out distractions and living a more focused life:

For Lee, this means keeping his desk empty save for a mouse, a keyboard, and the occasional cup of coffee, using software to reduce his screen time, and storing his television out of sight in the garage until designated TV times with his daughter.

Take a day to notice all the distractions that keep you from achieving your goals and leave you feeling icky. Write them down and consider how to replace them with things that encourage more positive habits or hobbies, like paper for writing or drawing or a stack of books to read.

Twenty-five minutes may not sound like enough to accomplish much, but Lee finds that the strict time parameter has helped him stay significantly more productive and on task. Then, the five-minute break allows his brain to recharge but not go offline entirely. Instead of using it to check his phone, he'll typically walk around his home or do some exercises.

Try stacking your work blocks with short breaks. Use your breaks to do something mentally restorative but not overly distracting—knock out some pushups or planks or look at the sky out your window, for example.

"I can do all of them in three minutes. I can do them in 30 minutes apiece. It just kind of depends on how much time I have available," he explains. No matter how long he does them, he finds they improve his ability to focus and enhance his willpower.

Create a list of two or three brain-healthy habits you can commit to doing daily—no matter how busy you are. Maybe you complete a brain game or puzzle, do a breathwork routine, or take a walk without your phone. Taking a targeted brain supplement like focus+—which features extended-release caffeine, ginseng to combat brain fatigue, and guarana to improve mental alertness—can be a simple addition to your daily brain health checklist.*

This isn't to say you need to burn yourself out working on the weekends. Instead, consider how you can continue to set aside blocks of focus time for activities that bring you joy. Maintaining a consistent sleep schedule and doing your brain health nonnegotiable, even on your "off" days, will also be helpful.

Don't forget about your routine come Saturday! Set aside "focus time" during the weekends or days when you are not doing your typical work to make art or music, read, or do another activity that brings you joy and fulfillment. This will make the transition back to work on Monday much easier.

Ultimately, tuning out distractions and building your capacity to focus is not about depriving yourself. Instead, it's about freeing up more of your time to dedicate to the things in life you actually love to do. By minimizing distractions, taking strategic breaks, and sticking to a few brain-healthy habits, you can expand your attention span and give every day the focus it deserves.