Focus Exercises Program
Attention workouts for creators and executives
Intensity + structure = unshakable focus.
Deep work boost
+32 minutes
Average per session after 21 days
Distraction drop
-45%
Interruptions measured via tally logs
Environment Prep
Declutter, set lighting, and eliminate notifications before training. Use noise-cancelling headphones or brown noise playlists to block randomness.
Set a timer and visible goal (words written, problems solved) before each session.
Drill Menu
Use Reaction Time for selective attention, breath counting for sustained attention, and alternating Stroop tasks for flexibility. Stack 3 drills per session (5 minutes each) to cover all attention types.
Finish with a 20-minute deep work sprint that applies the sharpened focus immediately.
Recovery & Anti-Distraction
Practice deliberate breaks—walk outside, stretch, breathe. Avoid toxic breaks (doomscrolling) that reset dopamine sensitivity.
Reflect nightly on distractions you resisted vs. ones that caught you. Design fixes the next day.
Action Steps
Install focus cues
Same seat, same playlist, same pre-focus beverage.
Track distraction count
Mark tallies in a notebook to gamify improvements.
Celebrate streaks
Reward yourself for every 5 consecutive focus sessions.
Recommended Games
Reaction Time
Instantly reveals lapses in attention.
Sequence Memory
Demands unwavering focus under pressure.
Related Resources
Strategy companion.
Science behind these drills.
Frequently Asked Questions
Should I train focus in the evening?
Train when energy is highest—usually mornings. Evenings work only if you are consistent and well-rested.
Do stimulants help?
They can, but tolerance builds quickly. Rely on sleep, nutrition, and structure first.