How to Never Lose Focus Again

Learn 8 strategies to improve focus and boost productivity.

Every week, I distil what really works for improving results, memory, depth of understanding, and knowledge application from over a decade of coaching into bite-sized emails.

=== Paid Training Program ===

(Designed for busy students and professionals aiming to achieve top results without endless studying. 77% of our students cover the same amount of study material in 30% less time within 1 month.)

=== Timestamps ===

00:00 How to focus.
00:37 The art of focus
04:18 Tip 8
04:57 Tip 7
05:48 Tip 6
06:34 Tip 5
08:10 Tip 4
10:13 Tip 3
12:05 Tip 2
14:34 Tip 1
18:05 Honorary mentions

=== About Dr Justin Sung ===

Dr. Justin Sung is a world-renowned expert in self-regulated learning, certified teacher, research author, and former medical doctor. He has guest lectured on learning skills at Monash University for Master’s and PhD students in Education and Medicine. Over the past decade, he has empowered tens of thousands of learners worldwide to dramatically improve their academic performance, learning efficiency, and motivation.

[JustinSung]

Every week, I distil what really works for improving results, memory, depth of understanding, and knowledge application from over a decade of coaching into bite-sized emails.

[YannSze]

1. Good habits
a. Diet & Exercise
b. Meditation to increase attention
c. Good & enough sleep
2. Preventions
a. Create focus zone
i. Remove visual, audio, digital distractions and interruption.
i. Break in-between sessions using "pomodoro"

[KoiAcademy]

Really informative video, Justin!

All 8 of your tips are important but tip number 1 "Controlling your interruptions" takes the cake, in my opinion.

You cant achieve good focus if everyone around you keeps interrupting your flow, so I am glad you talked about it in your video! 👏🏻

[ReflectionOcean]

1. Understanding Focus (0:00)

- Recognize what factors contribute to focus and which can be controlled.

2. Diet and Exercise (4:11)

- Maintain a balanced diet and regular exercise to support cognitive performance.

3. Limit Visual Distractions (4:57)

- Choose workspaces with minimal distractions, use hats or hoodies to narrow the field of view if necessary.

4. Task Timing (5:51)

- Schedule tasks when you're most focused, usually deep work in the morning and lighter tasks in the evening.

5. Create a Focus Zone (6:32)

- Keep work and relaxation spaces separate to condition the brain for focus and rest appropriately.

6. Train Attention Span (8:11)

- Practice mindfulness or meditation regularly to extend attention span and improve focus.

7. Rest Timing (10:12)

- Take short, frequent breaks using techniques like the Pomodoro (work 25 mins, break 5 mins) to maintain focus.

8. Craft Auditory Focus (12:09)

- Use noise-cancelling headphones and white noise apps to create an auditory focus zone tailored to your environment.

9. Control Interruptions (14:34)

- Manage physical and digital interruptions actively, use 'Do Not Disturb' mode, and set clear boundaries with others.

[EmmaAnimalWelfare]

Additional tip for ADHDers - communicating boundaries for when you don't want to be disturbed is *essential*. Advocate for yourself by having those conversations with your and continue to reinforce them (respectfully, and take into account urgent needs if you are disturbed).

Smell is another factor as part of building a "focus environment". I use an essential oil diffuser in my office at home and at work. The aromatherapy effects may only be placebo, but it's the habit and ritual of "setting up something that smells good" before I start working that helps to switch my brain into a focus state. Plus when you take a break and go back in the room it smells fantastic and triggers your brain to get back to flow again (it does for me at least)

This video is so reassuring - I do all of these as a non-negotiable part of my ADHD management now, but it's taken time to implement them gradually. Good luck everyone!

[ItsSoInteresting]

Diet and exercise: having a healthy lifestyle can help with cognitive performance, but it has a limit in how helpful it is.

Limiting visual distractions: avoiding things that can catch the eye and break the focus, such as having a nice view or wearing a hat with a hoodie.

Task timing: scheduling tasks and events during the day when one is more focused and effective for that task, such as doing deep work in the mornings and menial work in the evenings.

Crafting a focus zone: creating a clear and uncluttered workplace that is separate from where one sleeps or relaxes, and changing the environment if needed.

Attention span: training the ability to stay on task for longer periods of time, such as by doing mindfulness meditation or other breathing techniques.

Rest timing: taking frequent shorter breaks to keep the focus and energy levels topped up, rather than depleting oneself to exhaustion, such as by using the Pomodoro technique or a rule of thumb.

Creating auditory focus: blocking out distracting sounds and creating an auditory focus zone, such as by using noise cancelling headphones or earphones, and a white noise app that can match the type of distraction and the mood.

Controlling interruptions: preventing or minimizing interruptions from other people or devices, such as by putting the phone on do not disturb mode, telling the potential interrupters that one is working, putting a sign up, or moving to another location.

Honorable mention 1: task process: using a method of learning and studying that is engaging the right cognitive processes and helps to enter into a flow state, rather than a boring or ineffective method.

Honorable mention 2: sleep: getting enough and quality sleep to improve health, memory, learning, and cognitive performance, and having a good sleep hygiene and wind down night time routine.

[jamien.]

I just used your tips on breaks and white noise today and MY GOD. It’s really improved my studying. Thank you so much Justin you’re a lifesaver 🙏

[balanced_barrister]

SUMMARY


1. Diet and Exercise: Maintaining a healthy diet and regular exercise can contribute to better cognitive performance.

2. Limiting Visual Distractions: Creating a workspace with minimal distracting visual elements can help improve focus.

3. Task Timing: Scheduling tasks during times when you're naturally more focused can be effective.

4. Creating a Focus Zone: Designating a dedicated workspace for work or study can enhance concentration.

5. Attention Span: Training your attention span through practices like mindfulness meditation is crucial for sustained focus.

6. Rest Timing: Implementing regular breaks, such as using the Pomodoro Technique, can maintain energy and focus levels.

7. Auditory Focus: Using white noise and specific sounds to drown out distractions and enhance focus.

8. Controlling Interruptions: Managing interruptions, both physical and digital, is the most critical factor in achieving and maintaining focus.

[Essen]

I was part of the ICS course and my personal opinion is that not only the advice in this video but also the course is suited for people with ADHD - at least for my ADHD - but if you're not getting treatment it's probably best to start treatment and get the hang of the ropes a little bit before you start the course.

[siggy]

- Focus involves many factors - control the "dials" based on the situation
- Least important: diet, exercise, visual distractions, task timing
- More important: focus zone, training attention span, timed breaks, auditory control
- Most important: controlling interruptions, sleep, effective task process
- Control interruptions with do not disturb, communicating with others, moving locations
- Good sleep and engaging task process make focus easier
- Be adaptable and optimize factors for each situation
- Take a layered approach adjusting multiple factors
- Knowledge, experimentation and practice make focus a habit

[Birthday]

Actions I implemented after watching this video:-
1) Moved my study table, directly in front of my window
2)started using white noise app
3) scheduled my breaks with activities like meditation, exercise, reading, (social time) and other important stuffs
4)I will follow one space one use rule
5) turned DND on

[TimboSlice]

going to say that adding the crowded place white noise over poeple talking has been AMAZING to drown them out. You said it in a previous video and has been a game changer when studying at home with 2 very small kids 🙌🏼

[jawadmaou]

I can not wait for this, and implement them.

[seankim]

I love how different people took notes differently, as seen in the comment section. Some people chucked it as "most important" "least important" whereas others chucked it by Justin's order, o just list as well!

I would chunk it this way:

[hamzakhurram]

Really like your consistency with uploading quality videos. Keep it up Sir!

[KhoaNguyen-quic]

🎯 Key Takeaways for quick navigation:

04:23 🍏 *Diet and exercise play a role in focus; regular exercise and awareness of how certain foods affect you can enhance cognitive performance. However, the impact has limits.*
05:43 🌆 *Limit visual distractions; position yourself in a workspace with a nice view but not overly interesting. Wear a hat or hoodie to narrow your field of view if needed.*
06:25 📅 *Task timing matters; schedule tasks based on your focus and energy levels. Experiment to find the most productive times for different types of work.*
07:47 🏢 *Craft a focus zone; create a dedicated, uncluttered workspace separate from relaxation areas. Changing your environment, like going to a library or cafe, can also enhance focus.*
08:42 🧠 *Attention span is crucial; short-form videos and social media can train attention spans to be shorter. Train your attention span through activities like mindfulness meditation.*
10:35 ⏲️ *Rest timing matters; take breaks before losing focus, using techniques like the Pomodoro Technique. Time breaks to prevent exhaustion and engage in activities that re-energize you.*
12:23 🔊 *Create auditory focus; block out distracting sounds with noise-canceling headphones and use white noise apps. Match the white noise with the type of distraction you're trying to drown out.*
14:44 🚫 *Control interruptions; whether digital or personal, interruptions can severely impact focus. Use strategies like "do not disturb" mode, communicate your focus time, or change your location to minimize interruptions.*

Made with HARPA AI

[eehyunjae]

Flow zone

Focus not dependent on effort. Focus dependent on multiple complex factors, thus can vary day to day. Learn what factors affect your focus so you know what factors to modulate.

The following 8 factors are crucial for Justin (may differ for you) in increasing rank/priority.

8) 04:18 Diet/exercise - have generally balanced/healthy diet and regular exercise
7) 04:57 Limit visual distractions - adjust your external view
6) 05:48 Task timing - for him, concentration work in mornings and menial tasks in afternoon/evenings, but experiment for yourself
5) 06:34 Craft a focus zone - uncluttered work zone away from where you sleep/relax. Go external (ex: library) if needed. Cue/condition your focus.
4) 08:10 Attention span - current short-form media works against longer attention spans so we need to train this (like exercise to train muscles). Mindfulness medication (ex: Calm) forces your mind to be distracted but you have to refocus it. 15-20 min daily
3) 10:13 Rest timing - rest when flow is decreasing, mind is more easily distracted, or you’re restless. Break time rule of thumb = total focus time / 4. Time your breaks and do something restful/reenergizes you (ex: meditation, Wim Hof breathing). Don’t get into a game or TV series that will take up longer than the allotted break time.
2) 12:05 Create auditory focus zone (ex: noise cancelling headphones, white noise). Use white noise similar to your environment sounds and mood.
1) 14:34 Control your interruptions (ex: people around you, phone/digital) - app blockers, put away phone, put up sign, tell person, move to new location. If all of those are tried but interruptions can’t be controlled, then use that time to prep for focus time and focus another time/place.


More info at flowresearchcollective.com

[jayeshpatil]

You are changing my life
Bro love you from india

[andrielep]

Hi, great tips, mate! I especially loved the "white noise" one. It was cool how you suggested using a noise that blends in with your environment. I tried it yesterday and it really worked for me. That way you can feel immersed in the environment without it distracting you. Thanks!

[ipsitast]

8.diet n exercise
7. Limit Visual distraction
6.