Are you looking for a way to improve your focus?
In a world full of notifications and distractions, the ability to focus has become a superpower.
Whether we realize it or not, we check our phones almost 200 times per day.
Notifications, social media, and constant noise pull our attention in every direction.
No wonder it feels hard to concentrate, stay present, or finish what we start.
The ability to focus, to block out the rest of the world for a specific period, and concentrate on what we are doing is a valuable skill. And like any skill, we can train ourselves to improve.
And you don’t need hours of meditation or complex routines. Here are 3 simple exercises you can start today to improve your focus and clarity. And remember, the more you work on it, the better your focus will become.
1. Try the Pomodoro Technique
Suppose you struggle to stay focused for extended periods or have trouble maintaining your attention on tasks with deadlines. In that case, this technique is one of the most effective ways to block out distractions and enhance your focus.
The Pomodoro Technique is the easiest of the three exercises I will give you.
Here’s how it works:
Start a task and set a timer for 25 minutes. Remove any distractions and focus solely on one task. No multitasking, no phone-checking, just focus on one thing.
Then, when the timer goes off, you take a 5-minute break.
That’s one Pomodoro.
Continue by setting a new 25-minute timer, followed by another 5-minute break.
After 4 Pomodoros, take a longer break, 15 to 30 minutes, to rest, recharge, check your phone, and tune in with the world.
This cycle helps your brain stay fresh and prevents burnout while building your ability to focus over time.
Why does it work?
Because it teaches your brain to work in sprints rather than marathons.
You’re more likely to stay engaged if you practice intensely, focusing in short periods, knowing a break is coming soon. Those short resets help you come back sharper every time.
Where did it come from?
The Pomodoro Technique was created by Francesco Cirillo in the late 1980s.
As a university student struggling to concentrate, he started using a tomato-shaped kitchen timer (Pomodoro means “tomato” in Italian) to break his study sessions into short, manageable intervals.
He found that this structure helped him stay on track, and what started as a simple fix evolved into a time management method now used by people worldwide.
While the classic version uses 25-minute work sessions and 5-minute breaks, feel free to tweak the timing to what works best for you.
The goal is to establish consistency and provide your brain with a rhythm it can follow.
2. Use a “What’s My Intention?” Pause
Sometimes, the best way to improve your focus isn’t to push harder, it’s to pause.
Yes, pause!
Just for a moment.
And in this pause, you can take a minute to do this next exercise:
Here’s how it works:
Before diving into a task (or when you find yourself getting distracted), take a brief pause, just a few seconds, and ask yourself:
“What’s my intention right now?”
It might be to finish writing a report, be fully present in a conversation, or simply clear your inbox.
Whatever it is, bringing that intention or purpose to the surface helps guide your focus and cuts through mental clutter.
Why does it work?
Because intention creates direction, when we remind ourselves why we’re doing something, we’re more likely to stay engaged with it.
That tiny moment of awareness acts like a reset button, grounding you in the present and helping you choose your next action more consciously.
Where did it come from?
The idea of pausing to set an intention has deep roots in mindfulness.
While it’s not entirely clear who originated it, Jon Kabat-Zinn, a pioneer of modern mindfulness, developed the Mindfulness-Based Stress Reduction (MBSR) program in 1979.
At its core, this method teaches people to be present, observe their thoughts without judgment, and act with awareness.
The “What’s my intention?” pause follows these same principles:
- Awareness of the moment
- Non-judgmental observation of your thoughts
- Intentional action instead of automatic reaction
While the phrase itself isn’t tied to a single origin, the concept is a practical offshoot of these timeless mindfulness techniques.
And it works, because the more you practice bringing intention to your actions, the easier it becomes to stay focused, calm, and clear.
3. Puzzles and Brain Games:
Crosswords, Sudoku, jigsaw puzzles, chess, and even bridge – as fun as they are, they’re also workouts for your brain.
Here are a few things you might not have realized about these common, everyday games:
They boost your focus & problem-solving abilities
Playing puzzle-type games stimulates the brain’s frontal lobe, enhancing attention, concentration, and decision-making skills. * *
Slows cognitive decline
One study found that older adults with mild cognitive impairment who engaged in crosswords over an 18-month period experienced improvements in memory, outperforming their peers who played digital games.
Real-world benefits beyond puzzles
People who regularly play word games and board games develop stronger reasoning and memory, with puzzles being one of the most consistent predictors of cognitive health.
So next time you reach for your phone, grab a Sudoku or start a quick game of chess. Even just 15–30 minutes a day can sharpen your mind, lift your mood, and build a sharper, more resilient brain.
You don’t need more time—you need more focus.
And focus isn’t about being perfect. It’s about practicing presence, even in small moments.
So start with one of these exercises today.
Commit to it for a week.
Watch what happens, not just to your productivity, but to your peace of mind.
Because when your mind is focused, your life moves forward.
Here’s to improving your focus!
Love,
Jim
