Improving Focus Techniques

The silent productivity killer you've never heard of... Attention Residue (and 3 strategies to fight back): The concept of "attention residue" was first identified by University of Washington business professor Dr. Sophie Leroy in 2009. The idea is quite simple: There is a cognitive cost to shifting your attention from one task to another. When our attention is shifted, there is a "residue" that remains in the brain and impairs our cognitive performance on the new task. Put differently, you may think your attention has fully shifted to the next task, but your brain has a lag—it thinks otherwise! It's relatively easy to find examples of this effect in your own life: • You get on a call but are still thinking about the prior call. • An email pops up during meeting and derails your focus. • You check your phone during a lecture and can't refocus afterwards. There are two key points worth noting here: 1. The research indicates it doesn't seem to matter whether the task switch is "macro" (i.e. moving from one major task to the next) or "micro" (i.e. pausing one major task for a quick check on some minor task). 2. The challenge is even more pronounced in a remote/hybrid world, where we're free to roam the internet, have our chat apps open, and check our phones all while appearing to be focused in a Zoom meeting. With apologies to any self-proclaimed proficient multitaskers, the research is very clear: Every single time you call upon your brain to move away from one task and toward another, you are hurting its performance—your work quality and efficiency suffer. Author Cal Newport puts it well: "If, like most, you rarely go more than 10–15 minutes without a just check, you have effectively put yourself in a persistent state of self-imposed cognitive handicap." Here are three strategies to manage attention residue and fight back: 1. Focus Work Blocks: Block time on your calendar for sprints of focused energy. Set a timer for a 45-90 minute window, close everything except the task at hand, and focus on one thing. It works wonders. 2. Take a Breather: Whenever possible, create open windows of 5-15 minutes between higher value tasks. Schedule 25-minute calls. Block those windows on your calendar. During them, take a walk or close your eyes and breathe. 3. Batch Processing: You still have to reply to messages and emails. Pick a few windows during the day when you will deeply focus on the task of processing and replying to these. Your response quality will go up from this batching, and they won't bleed into the rest of your day. Attention residue is a silent killer of your work quality and efficiency. Understanding it—and taking the steps to fight back—will have an immediate positive impact on your work and life. If you enjoyed this or learned something, share it with others and follow me Sahil Bloom for more in future! The beautiful visualization is by Roberto Ferraro.

As someone with ADHD, I struggled to keep on top of my work for a long time. It took me a while but I’ve now developed a system that works for me. Here’s my top ways of working to keep on top of work and not get overwhelmed. Maybe they might help you, too. 1. I use my email inbox as my to do list. If it’s in my mailbox, it means I need to follow up or take action on something. One something is complete, I move it or file it. 2. I email myself in bcc to keep on top of emails I’ve sent and know I’ve got to follow up on. I also email myself separate tasks. As per point 1, if it’s in my mailbox then it means I need to take action. 3. I have access to my work calendar on my personal phone. This means I can plan my work week out in advance and know if I’m clear to commit to personal stuff, giving me a good work/life balance. 4. I deal with as much stuff as I can in the moment. If I receive an email and know it’ll take less than 3-minutes to action, reply or resolve then I do it straight away. This means I can tick it off and tasks don’t build up. 5. I block out focus time in my calendar and set reminders and follow ups there, too. That way I know what I need to do and remember. 6. I use my email drafts folder for notes or things I need to remember to discuss with people in 1-1 meetings. 7. I let people know in my email signature that I email outside of traditional work hours and don’t expect a response from them when they’re not working. This means I can work when suits my mind. 8. I use co pilot to break huge tasks down into smaller ones. 9. I use Microsoft Teams transcriptions to help take meeting notes - meaning I can concentrate on meeting content when I’m in the zone. 10. I turn off all email notifications on my phone. It gives me peace! Any other ADHDers got tips I might find useful? #DisabilityInclusion #Disability #DisabilityEmployment #Adjustments #DiversityAndInclusion #Content

12 science-backed strategies for deep focus: Distractions are draining your productivity. Your ability to focus is your competitive edge. But here’s the challenge: ↳ Constant notifications hijack your attention ↳ Multitasking lowers efficiency and quality ↳ An endless to-do list keeps you stuck The most successful people don’t rely on willpower. They build systems for deep focus. Here are powerful techniques to reclaim your attention: 1/ Define Your Goals with Precision ↳ Clarity fuels motivation and productivity. 2/ Design a Distraction-Free Workspace ↳ A clean, quiet setup boosts concentration. 3/ Cut Out Interruptions ↳ Silence alerts and remove unnecessary noise. 4/ Use Structured Time Blocks ↳ Assign specific hours for deep work sessions. 5/ Train Your Mind with Mindfulness ↳ Meditation improves awareness and focus. 6/ Follow the 3-3-3 Formula ↳ 3 hours on deep work, 3 on smaller tasks, and 3 on maintenance. 7/ Start with High-Priority Tasks ↳ Tackle what moves the needle first. 8/ Recharge with Strategic Breaks ↳ Step away to refresh and boost performance. 9/ Fuel Your Brain Properly ↳ Hydration and nutrition directly impact focus. 10/ Do One Thing at a Time ↳ Single-tasking leads to better results. 11/ Use Visual Cues as Reminders ↳ Notes and prompts keep you aligned. 12/ Establish Clear Work Boundaries ↳ Communicate when you need uninterrupted time. Master focus, and everything shifts in your favor. How do you stay focused? Let me know in the comments! --- ♻️ If this resonates, repost it to help others too. ➕ Follow Lukas Stangl for more. 📌 Want free PDFs of all my cheat sheets? Join our community of 100,000+ high performers today:  LukasStangl.com/Newsletter

Feel like you have a scattered brain? I do too. Here are 9 ways I stay focused as a solopreneur with ADHD. I struggle to regulate my attention. (Attention deficit hyperactivity disorder: the clue's in the name!) I don’t have a ‘deficit’ of attention- I have difficulties managing and controlling it. Especially now that I work for myself and have a lot more freedom. Attention shifts look like this: • Hyperfocus I get so absorbed in tasks that I forget to eat, drink or move. • Difficulty sustaining attention I get easily bored = restlessness, procrastination, distractibility. • Shifting attention I chaotically switch between tasks, disrupting my workflow. • Impulsivity I struggle to focus on one high-priority task at a time. I’m drawn to immediate, low-effort distractions that give me a quick dopamine hit. I have to work extra hard to regulate my attention. But I know that getting into a flow state is crucial for work productivity. So, here are 9 ways I maximise efficiency as an ADHDer: 1/ Changing my environment I’ll change my work location 2-3 times p/d. I know the signs that I’m losing focus… I get more irritable, distracted and less productive. My routine is usually: Morning/ afternoon: WFH - writing & calls Late afternoon: coffee shop/ hotel/ co-working space - deep work I was invited to Quintessential Offices in Glasgow recently and it was such a dream location to work from. It even has a gym & wellness area! 2/ Knowing my optimal workspace I've learned the triggers that make me feel overstimulated, unfocused and fidgety: Usually bright lights, noisy environments, too many people, uncomfortable seating, mess/ clutter. If possible, I’ll work in ambient atmospheres, use noise cancelling headphones and go to a location with different seating options so I can move between chair/ sofa. 3/ Fuel my body right Sounds simple, doesn’t it? But what I do/ don’t put into my body significantly impacts my concentration and productivity. I’ve stopped drinking alcohol, taking caffeine and eating junk food. The result: don't feel sluggish, higher energy and concentration, no dopamine spike & crash. More quick-fire tips: 4/ Custom DND mode (I put my phone on DND so I only receive notifications from clients). 5/ Exercise daily (My Apple Watch also reminds me to move about if I’m sat for too long). 6/ Gamify my work (If I do X task by X time, I can reward myself with X thing). 7/ Brain dump notebook/ board on Notion (I jot down ideas and tasks that come to my head so I can return to them later). 8/ Email only blocks (I dedicate a certain time to email responses, rather than replying in real time). 9/ Call scheduling (I try to squeeze my calls into a 2-3 day window, so I can dedicate the rest of the week to deep work). Finding ways to work with your brain - ADHD or not - is crucial. But just remember to be kind to yourself, too. Don't beat yourself up over your endless to-do list that was already impossible to finish!

As an Autopreneur, I've learned that the key to success is not just working hard, but working smart. One of the most powerful techniques I use is deep work - focusing intensely on a single task without distraction. Here's my deep work routine to help you master anything: 1. Turn Off Your Phone Notifications, calls, and texts are the enemy of deep work. When I'm in deep work mode, my phone is on airplane mode or in another room. If you service low-leverage tasks, you sacrifice energy from higher-leverage activities. It's a zero-sum game. 2. Reduce Multitasking Studies show that multitasking reduces productivity by 40%. When I'm doing deep work, I focus on one task at a time. I break projects into small chunks and work through them systematically. Multitasking is the ability to screw everything up simultaneously. 3. Practice Mindfulness And Meditate Before starting a deep work session, I take a few minutes to meditate. This helps clear my mind, reduce stress, and increase focus. Mindfulness gives you time. Time gives you choices. Choices, skillfully made, lead to freedom. 4. Get More Sleep Adequate sleep is crucial for cognitive function and productivity. I aim for 7-9 hours per night to ensure my brain is well-rested and ready for deep work. Practice does not make perfect. It is practice, followed by a night of sleep, that leads to perfection. 5. Focus On The Present Moment During deep work, I aim to be fully present with the task at hand. If my mind starts to wander, I gently bring it back to the present. This takes practice, but you can train your brain to focus. 6. Take Breaks Paradoxically, taking breaks can actually improve your focus. After 60-90 minutes of deep work, I take a short break to recharge. I'll go for a quick walk, do some stretches, or just rest my eyes for a few minutes. Because taking a break can lead to breakthroughs. 7. Connect With Nature Whenever possible, I do my deep work sessions outside in nature. The fresh air, natural light, and greenery have a calming effect that aids concentration. I believe nature is not a place to visit; it is home. 8. Train Your Brain Deep work is a skill that can be trained and improved over time. Start with shorter sessions (25 minutes) and gradually increase the duration as you build your focus muscle. Continuous improvement > Delayed perfection. 9. Exercise Daily  Regular exercise is one of the best things you can do for your brain. It increases blood flow, releases endorphins, and promotes the birth of new brain cells. Movement is a medicine for creating change in your physical, emotional and mental states. __ Enjoy this? ♻️ Repost it to your network and follow Matt Gray for more. Want more tips on how to achieve your goals? Join our community of 172,000+ subscribers today: https://lnkd.in/eaK8wGEG

Your brain is your leadership superpower. Here's how to keep it sharp. Most leaders optimize everything except the one thing that matters most: their thinking. Clear thinking isn't luck. It's practice. Here are 8 conscious habits that sharpen your mind and strengthen your leadership: 1️⃣ Follow Japan's 80% Rule Stop eating before you feel full. Overeating = brain fog. ✅ Eat slowly, stop at 80% 2️⃣ Stay Hydrated Like Your Career Depends on It Your brain is 73% water. Fuel it. Even 2% dehydration kills focus. ✅ Water bottle nearby, glass first thing AM 3️⃣ Take Walking Meetings Movement = momentum. Walking boosts brain blood flow. ✅ Swap one meeting for a walk 4️⃣ Build a Rest Ethic, Not Just Work Ethic Rest is brain fuel, not a reward. Sleep sharpens decisions. ✅ 7-9 hours, screens off early 5️⃣ Guard Your Attention Like Fort Knox Your attention is your most precious asset. Notifications split focus. ✅ Turn off alerts, batch emails 6️⃣ Single-Task Like a Sage Multitasking is a myth. Presence is power. Task-switching costs 40% of focus. ✅ One thing only, 25-45 min blocks 7️⃣ Start with Stillness, Not Chaos How you start shapes how you think. Morning stillness = all-day clarity. ✅ No phone first thing, 5 min breathing 8️⃣ Avoid Energy Vampires Who you spend time with shapes clarity. Drama clouds focus. ✅ Set boundaries, schedule energizers The clearest thinkers aren't the smartest people. They're the most intentional. Your leadership is only as strong as your ability to think clearly under pressure. Start with one habit. Build from there. Which of these 8 will you try this week? ♻️ Repost to help someone think clearer today 🔔 Follow Bhavna Toor for more conscious leadership tools

Time management tropes don’t work for all ADHD brains. Colour-coded calendars, “eat the frog,” time-blocking, Pomodoro till you puke… what fresh hell... Here’s what actually does work; my Top 21 ADHD productivity hacks, built on dopamine, honesty, and a refusal to measure myself against the Normcore Horde’s templates: Body doubling – someone else existing nearby = instant focus spell. Timers as spells, not shackles – 5–20 mins, just enough to break inertia. The one sticky note rule – today’s priority has to fit on one Post-it. Micro-deadlines – tiny finish lines for tiny dopamine hits. Outsource your memory – notes, boards, alarms. Brains are not filing cabinets. Dopamine treats – snacks, music, fidgets. Bribe your chemistry. The “do it messy” rule – ugly draft > eternal avoidance. Environmental hacks – new chair, new room, new café. Shift = spark. One-step entry – “open document,” not “finish report.” Visual anchors – water bottle = drink. Folder by door = take it. Gamify it – race the clock, beat past-you, pretend it’s a diamond heist. Outsource executive function – people, apps, reminders. Delegate the boring. Park downhill – stop mid-task so tomorrow’s on-ramp is easy. Emotional check-in > rigid planning – “How do I feel? What’s possible?” Done lists – track what’s finished, not what’s pending. Bribery – one email = one coffee. No shame, only caffeine. Batch boring shit – emails + calls in one numbed-out swoop. Novelty infusion – rotate pens, playlists, tools. Keep it shiny. Forgive and reset – lost hours doomscrolling? Restart your day at 3pm. Radical self-acceptance – my brain isn’t broken. My system just isn’t yours. Group by energy, not task – buzzing = big jobs. Foggy = admin. Match your battery. None of this is about “fixing” ADHD. It’s about building systems that actually work for how we’re wired. What’s your go-to ADHD tip? PS If you're demand avoidant, making it as pleasant as possible matters. Unless you were going to do that already....then....don't....

Distraction isn't just interruption. It's theft. It steals your best work, your deepest thoughts, your breakthrough moments. Here's what research reveals about your focus: 1. The Cost of Context Switching • 23 minutes to refocus after each distraction • 40% less productivity when multitasking • 2.1 hours lost daily to interruptions 2. The Deep Work Formula • 90 minutes uninterrupted = 1 flow state • 4 hours maximum deep work per day • Rest enhances, not reduces, output 3. The Distance Rule • Keep phone 20 feet away = 26% focus boost • Notifications off = 56% fewer task switches • Silent mode isn't enough. Out of sight is key 4. The Focus Stack • Environment shapes behavior • Behavior creates habits • Habits determine outcomes • Outcomes define legacy 5. The 3-3-3 Method • 3 major tasks • 3 hours of pure focus • 3 breaks between sessions Mastery isn't about time management. It's about attention management. Guard your focus like your future depends on it. Because it does. ♻️ Share this with someone whose genius is hiding behind distractions 🔔 Follow Kabir Sehgal for science-backed insights on peak performance

As an academic, I know how easy it is to feel pulled in a million directions. Between teaching, research, meetings, and deadlines, the distractions are endless. I struggled with this for the longest time until I discovered the power of deep, focused work. It changed everything. Now, instead of juggling tasks, I commit to structured, focused work sessions. Here’s what helped me, and it might just help you too: 1. Set Clear Priorities ↳ Know exactly what needs your attention before you start the day. For me, it’s the key research tasks that move the needle. 2. Time Block Your Tasks ↳ Allocate specific blocks of time for uninterrupted work. Teaching prep? 8-9 PM and 5-7 AM. Research? 1-3 PM. Editorial and industry engagement work? Fridays. No distractions. 3. Eliminate Distractions ↳ I turn off all notifications—emails, texts, you name it. A quiet workspace is the foundation of deep work. 4. Work in Sprints ↳ The Pomodoro Technique (25 minutes work, 5-minute breaks) has been a real game-changer. It keeps my energy and focus up all day. 5. Review and Adjust ↳ At the end of the day, I reflect on what worked and make tweaks for tomorrow. This small habit keeps me improving. If you’re feeling stretched thin, try making deep, focused work a priority this week. The results—both in productivity and peace of mind—will speak for themselves. Wishing you all a focused and productive week! #mondaybits #deepwork #FutureProofYourLeadership #focus #productivity

Have you ever found yourself scrolling through social media, only to realize hours have passed and you've accomplished nothing? This phenomenon is called the "Attention Residue Effect." When you switch between tasks or get distracted, your brain takes a while to adjust. This residual attention can linger, making it harder to focus on what's truly important. Missing this effect can lead to: - Decreased productivity - Increased stress - Poor time management - Missed deadlines - Lost opportunities Here are some interesting ways to avoid this happening to you. 1. Stop, Drop, and Refocus: When you catch yourself mindlessly scrolling, stop immediately, drop what you're doing, and refocus on your priority task. 2. The 2-Minute Warning: Set a timer for 2 minutes before switching tasks. This buffer helps your brain adjust and reduces attention residue. 3. Task-Stacking: Group similar tasks together and complete them in one session. This reduces switching costs and minimizes attention residue. 4. Attention Anchors: Use a physical object, like a rubber band or a small stone, as a tactile reminder to stay focused on your priority task. 5. The '3-Then-Me' Rule: Complete three important tasks before checking social media or email. This helps you prioritize and reduces distractions. 6. Focus Sprints: Work in focused 25-minute increments, followed by a 5-minute break. This technique is called the Pomodoro Technique. 7. The 'Eisenhower Matrix' Hack: Use the Eisenhower Matrix to categorize tasks into urgent vs. important and focus on the most critical ones first. 8. Schedule 'White Space: Leave intentional gaps in your calendar for relaxation and rejuvenation. This helps reduce mental fatigue and attention residue. I have often found that when I am stressed about something, I happen to do it a lot. So, before you start with the solution, make sure you find your "why" first.