Your Focus is a Muscle

Oh, hey. It's Joy here. I wanna walk you through a scenario I'm sure will feel familiar. You're focusing on a task. Maybe you're just starting it or you're in the middle of it, and bam, something interrupts you. Maybe it's the pinging of a notification, or just your brain wandering off on its own. Whatever the cause, just like that, your focus disappears. Don't worry. It happens to the best of us. And it's a totally human thing to do. In fact, studies show that nearly half the time we're doing one thing, we're thinking about something else. Focus is difficult. And it can be easy to beat ourselves up when it slips away from us. But what if we made an effort to show ourselves compassion instead of negative self-talk when we get distracted? When we greet distraction with curiosity and compassion, we can refocus on the present moment and return to our tasks from a place of safety. And something that can help us refocus is called a focus ritual. A focus ritual is a thing or combination of things that helps you get in the zone. Maybe it's grabbing tea or a cold glass of water as you dive into your work. Or perhaps it's a candle that you light. Or maybe it's a certain playlist you can turn on and listen to while you work. These things might seem small, but they can be there to gently nudge you back to focus when it slips away. Let's figure out a focus ritual that might help you. Let's get started with a big deep breath. In and out. Another one. In and out. Feel your body relax. Close your eyes or just lower your gaze. If it's available to you, place your right hand on your stomach and your left hand on your heart. Keep breathing deep. Feel the energy of these spaces. Notice where the air rises and falls. Bring your awareness to your belly now. Breathe into it, feeling the air rise and fall, witnessing your body the way it is right now. Now, focus on your heart. Breathe into your lungs and chest, feeling them rise and fall. Let your hands rest. And start to visualize yourself in a moment of pure focus, your mind fully zoned in on one thing. Your thoughts and actions are deeply connected. Everything else around you is tuned out, almost as if you're in a bubble. Notice what that feels like in your body, having all your senses pointed to just one thing. Now, what might help you get there today? What's a small ritual that can help you tap into this feeling in real life that can signal to your brain, "Hey, we're getting into focus mode now." Try and think of a small ritual that you can connect with that feeling of focus. Now, let's end by creating an affirmation that you can repeat when it's time to focus or refocus. Think of some kind...