Activating the body is one of the most effective ways to engage and focus the mind. Research consistently shows that physical activity boosts cognitive performance, helping us think faster, focus better, and improve creativity.

The ability to focus your attention has become a valuable skill. Practicing mindfulness is a powerful way to sharpen focus and increase your ability to direct your attention to a specific task and keep your concentration on that task. Mindfulness is a practice that helps train your ability to sustain your concentration, allowing us to tackle tasks more efficiently and effectively.

Research increasingly shows that one of the most effective tools for regaining focus is right under our noses—our breath. Intentional breathing not only calms the mind but also boosts concentration by directly influencing brain chemistry and attention-related neural networks. This article explores how specific breathing practices can sharpen concentration and how the science of breath impacts our focus.

Exercise not only benefits the body but also significantly enhances brain function, in part due to brain-derived neurotrophic factor (BDNF). This protein, often called “fertilizer for the brain,” helps strengthen neurons, supports neuroplasticity, and plays a vital role in enhancing our ability to focus and concentrate.

In today’s hyperconnected world, being “always on” has become the norm. We are constantly within arm’s reach of our devices, often feeling the urge to check notifications, respond to messages, and scroll through social media. However, this perpetual connectivity can lead to stress, distraction, and burnout, making it essential to carve out mindful moments and embrace intentional disconnection. By unplugging and practicing mindfulness, we can foster deeper focus, mental clarity, and overall well-being.

This week I am going to challenge you to actively avoid interruptions when you are doing important tasks or activities.

Let’s focus on what we can do to thrive through a balanced relationship with technology. In your life, I’m guessing that doesn’t mean adding more technology time. Instead, my suggestion is to add some time to unplug and disconnect—so you can reconnect to your inner life and those that truly matter to you.

In this era of unrelenting distraction, attention is one factor we can control that has a significant impact on our lives. Here are 3 steps you can take to help you control our attention so you can focus deeply and concentrate better.

This week we’re exploring 7 tactics that you can use to help you direct your attention and energy towards the people / places / pursuits that are the most important to you.

These are the critical factors that, in my experience, make all the difference when you’re trying to make powerful positive changes in your life. Each one will take you some time to think about and implement. Have a read and build them into your life!

In order to reach our potential and experience life at the highest possible level, we need to spend time in each of these brainwave states. The question then is why do we spend so much time in beta brainwave mode?

​​Last week we introduced beta brainwaves, the brainwaves that occur when we are in a state of deep focus and sustained concentration. Learning how to unlock beta brainwaves and enter into focused execution allows us to accomplish more, decrease stress, and direct our attention towards what is important. However, the periods in between these deep focus states are just as important.

The five human brainwave states are Beta, Alpha, Theta, Delta, and Gamma. By understanding the different properties of brainwaves and the situations in which they arise, we can learn to trigger these performance states to enter into them at the appropriate time. This week we’re going to dive into the first state: Beta brainwaves.

Flow is often described as a peak state of consciousness. It was first identified by Mihaly Csikszentmihalyi, who described it as a highly focused state conducive to peak performance and productivity. During flow, people are completely immersed in the task at hand and are entirely in the present (no sense of past or future). People who experience flow say they feel a sense of timelessness, total body awareness, complete focus, and a sense of ease.

As mindfulness has been shown to improve focus, decrease physiological and psychological measures of stress, and reduce rumination, it’s no wonder that athletes are starting to incorporate mindfulness practices into their training!

In previous newsletters, we’ve discussed strategies to increase focus and how you can try to eliminate distractions as much as possible. One of the strategies we’ve discussed is Power Work, in which for a period of time a few times per day, you are focusing on your most important task and only your most important task until you get the job done or your Power Work period is over. This is also known as single tasking, which is an extremely powerful tool for you to use. If you can learn how to single task, you can uplevel your focus and boost your productivity.

One of the lifestyle habits we’ve come back to time and time again is meditation. You might already practice meditation on a regular basis. Maybe you've tried it a few times but never stuck with it. Or maybe you've never tried it and have no interest in pursuing it.

This week we’d like to dive into meditation a little deeper so you understand what it is, why it’s so important, and how to actually do it. Hopefully with more knowledge about the benefits and idea behind it, you can start to incorporate meditation into your life - or if you’re already practicing, make it a more consistent routine.

When I criticize our culture of hustle and endless drive, I am not in any way diminishing the importance of focus and execution. In fact, I think a commitment to rest and recovery is, in many ways, about setting you up to deliver results when it matters.

Living in a constant state of hustle and drive is so familiar to most of us that we aren’t always aware of what does – and doesn’t – help us focus.

Given how brains work, there are certain conditions that will cue beta waves when it comes time to deliver results.

Here are five techniques you can use to cue your brain to get into go mode.