Introduction
Summary of the Book Hyperfocus by Chris Bailey. Before moving forward, let’s take a quick look at the book. Picture yourself no longer drifting through tasks, constantly sidetracked by every passing notification. Imagine being able to choose whether to laser in on a single project or let your mind roam freely until it discovers a brilliant idea. This journey into understanding attention is about reclaiming your mental freedom. Instead of feeling at the mercy of distractions, you’ll learn to guide your focus like a steady hand on a steering wheel. You’ll discover techniques to identify when your mind wanders and how to bring it back, plus ways to arrange your surroundings so that deep involvement becomes natural. You’ll also see how open-ended thinking leads to fresh insights. By blending intention, meta-awareness, and the right balance of mental modes, you’ll learn to master your attention and shape your own future.
Chapter 1: Uncovering Why Our Once-Resilient Attention Spans Have Quietly Eroded Over Time.
Imagine a time, not so long ago, when you could easily immerse yourself in reading a long book, focus on a demanding homework assignment for hours at a stretch, or sit through a complex class discussion without your mind constantly drifting off. Back then, your attention felt more stable, like a steady beam of light shining on whatever you wanted to understand. But over the years, as phones became smart and social platforms began to fill every spare moment, this steady light flickered. What was once a calm river of concentration is now more like a choppy sea, full of waves trying to carry your thoughts away. Distractions have multiplied, promising endless quick bursts of entertainment. As a result, your attention span has quietly shrunk, making it harder to complete tasks and stay interested in ideas that require deeper thought.
Think about how digital life encourages this shift. Once upon a time, if you were curious about something, you might have wandered through a library’s shelves or spent an afternoon talking with a teacher or friend, letting ideas sink in slowly. Now, you can tap or swipe to get instant answers, but these answers come bundled with countless ads, videos, updates, and notifications. Your mind constantly shifts from one tidbit to another, never lingering long enough to develop a rich, full understanding. In a world that’s always nudging you toward the next click, it feels natural to hop between tasks. This shallow engagement can leave you feeling scattered. Instead of enjoying a focused journey into a subject, you often find yourself skimming its surface, missing the rewarding depths.
This modern environment doesn’t just make you lose time; it can also shape how you think and feel. Rapid interruptions and endless choices can make it tougher to appreciate subtle ideas or carefully craft meaningful work. They can dull your ability to immerse yourself fully in a project or relish moments of creativity. Over time, you may notice that activities you once enjoyed—like drawing, practicing an instrument, or writing stories—now feel strangely hard to begin or sustain. This isn’t just about technology alone. Your own habits, learned responses, and priorities all play a role. If you’ve grown accustomed to quick rewards, focusing deeply can feel like a struggle. But understanding how this happened is the first step toward rebuilding your ability to pay attention with renewed strength.
Thankfully, your attention span is not set in stone. Just as muscles can be strengthened through exercise, your attention can be trained, honed, and restored. Learning to guide your focus with intention can help you push back against the endless tide of distractions. Over the chapters to come, you will discover concrete methods, mental techniques, and environmental adjustments that let you reclaim your ability to concentrate. You’ll learn how to recognize when your mind wanders, steer it back on track, and gradually extend the time you can stay deeply involved in whatever you choose to do. By exploring why attention has eroded and what you can do to fix it, you’ll open doors to greater productivity, clearer thinking, and a calmer mental life in an age of relentless interruption.
Chapter 2: Exploring The Concept Of Hyperfocus To Spark Exceptional Productivity Inside Your Mind.
Imagine waking up one morning and setting out to complete a project that usually takes you days. Yet this time, you dive into it with unusual vigor. Hour after hour passes, and each time you glance at the clock, you’re amazed at how much ground you’ve covered. You feel engaged, enthusiastic, and clear-minded. This is the power of hyperfocus: a state where your mind becomes so absorbed in a single task that it feels almost effortless, like a current gently pulling you along. Hyperfocus is that special mode of attention where time seems to stretch or compress, and what once felt like hard work now feels natural and deeply rewarding. It’s not magic; it’s a mental skill you can foster, practice, and harness whenever you need it most.
When you enter hyperfocus, it’s as if you’ve zoomed in on a target with perfect clarity. In this state, you’re not splitting your attention between multiple streams of information. Instead, you’re channeling your entire mental energy into one chosen task. There’s no quick glance at your phone, no sudden pivot to an unrelated thought. Instead of juggling distractions, you treat your attention as a valuable resource that deserves careful use. This helps you tap into deeper layers of understanding and creativity. You begin to see patterns and solutions that escaped you before. Instead of feeling drained or overwhelmed, you often emerge from a hyperfocused session with a sense of accomplishment, satisfaction, and increased confidence in your mental abilities.
To truly benefit from hyperfocus, you must understand how it arises and how to maintain it. It starts with choosing a task that matters to you, something meaningful or valuable. Next, you have to clear away distractions—both external, like sudden pings and alerts, and internal, like daydreams or nagging worries. Once these are managed, you give your full, steady attention to your chosen activity. But the mind is not a machine—it wanders. Even when hyperfocused, you’ll experience moments when you drift off. The key is learning to gently, but firmly, bring your attention back to the task, again and again. Over time, this process builds the mental muscle of sustained concentration, making hyperfocus more natural and more reliable.
Embracing hyperfocus doesn’t mean every day must be an all-out marathon of concentration. Rather, it’s a tool to bring out when you truly need deep involvement. Think of it like a spotlight you can direct at will. The more you learn to direct this spotlight, the more you can shape your working habits, creativity, and productivity. As we proceed, you’ll gain insights into techniques that encourage hyperfocus—methods to structure your environment, train your mind, and develop habits that ensure you’re ready to lock onto a task. By exploring these methods thoroughly, you can break free from the belief that your short attention span is a permanent limitation. Instead, you can learn to harness hyperfocus, making it a cornerstone of your personal and professional growth.
Chapter 3: Learning To Single-Task Like A Laser Beam To Overcome Any Mental Roadblock.
In a world obsessed with juggling multiple tasks, single-tasking might sound old-fashioned. Yet, focusing on one thing at a time is a powerful way to break through mental barriers. When you resist the urge to jump between tasks, you allow your mind to dive deeper into a single idea. This immersion lets you notice the small details you might have overlooked before. Picture it like digging a well: if you keep drilling in one spot, you’ll eventually find water, but if you keep moving around, all you get are shallow holes. Single-tasking helps you pour all your attention into one place, making it easier to solve problems and produce higher-quality work. Over time, you’ll become faster, more precise, and more confident in handling challenging tasks.
To become a skilled single-tasker, start by carefully choosing your object of attention. Pick something that deserves your focus, like studying a tricky math concept, polishing an essay, or refining a design plan. Next, set aside blocks of uninterrupted time. Even short periods—20 or 30 minutes—can work wonders if you commit fully. Turn off notifications, close unneeded tabs, and put your phone out of reach. Imagine this as creating a quiet mental studio where only one masterpiece is being painted at a time. Initially, it might feel unnatural, especially if you’re used to constant digital chatter. But with practice, you’ll notice you’re achieving more in less time, and your understanding of complex subjects is growing richer. This calm, focused approach can become a pleasant, even enjoyable habit.
Part of mastering single-tasking involves learning how to handle distractions when they arise. You might think that ignoring your buzzing phone or random thoughts is simply a matter of willpower, but it’s more strategic than that. One approach is to anticipate these intrusions before starting. For instance, if you know you’ll be tempted to peek at social media, temporarily block those sites. If a nagging thought appears—like remembering a chore—jot it down on paper and promise yourself you’ll revisit it later. By acknowledging distractions and giving them a place outside your mind, you free your working memory to stay locked on your current goal. As you become better at this, you’ll find it increasingly satisfying to watch yourself remain calmly and steadily attached to the task at hand.
Over time, as single-tasking becomes a natural part of your routine, you may notice a positive ripple effect in other areas of your life. With practice, focusing on one thing helps you become more patient, more thoughtful, and more appreciative of depth. The frantic hurry that once characterized your work might recede, replaced by a quiet confidence that you can stick with even the most complex projects. This approach is not about turning back the clock to a simpler era; it’s about consciously choosing how you want to use your mental energy in a world bursting with distractions. By developing single-tasking abilities, you give yourself permission to slow down and engage fully, increasing the chances of discovering new insights, refining your skills, and completing tasks that truly make you proud.
Chapter 4: Creating A Distraction-Free Personal Work Oasis By Carefully Managing Your Environment.
Close your eyes and imagine your ideal workspace. It might be a tidy desk by a window with soft light and no extra gadgets calling for attention. Or perhaps it’s a quiet corner in the library, far from the hum of conversation. Crafting such a workspace involves removing unnecessary triggers that steal your focus. When your surroundings are cluttered with half-finished projects, random devices, and noisy notifications, it’s like trying to read a map in a blustering wind—you constantly fight the chaos. But by shaping your environment, you can reduce friction and pave the way for deeper concentration. You’re not just rearranging furniture; you’re sending a message to yourself that your attention is valuable, deserving of protection from the endless knocks of modern life.
Creating this distraction-free zone isn’t about going to extremes. You don’t need a soundproof bunker. Instead, start small. Adjust your phone settings so that only truly essential alerts get through. Store away devices not related to your current task. If you’re working online, use website blockers that prevent you from visiting sites you know will tempt you into time-wasting spirals. Consider the subtle cues around you: a pile of unopened mail, a TV droning in the background, or a chatty friend who forgets you’re working. Each of these nudges you off track. By removing, muting, or organizing these elements, you free your mind from the burden of resisting temptation. The less mental energy you spend warding off distractions, the more energy you have for the task you cherish.
Of course, complete isolation isn’t always possible. If you share a home or study space, others might need to reach you. In that case, schedule brief, dedicated check-in times. For example, you might say, I’ll answer texts every hour on the hour, or I’ll check my email after finishing this section. This way, you’re not constantly on edge waiting for the next interruption. Instead, you’ve established safe pockets for communication. You’re also training others to respect your focus time by making them aware of your schedule. Over time, this courteous boundary-setting can cultivate an environment where it’s understood that your concentration is prized and protected. Such an arrangement encourages more efficient collaboration and a healthier balance between deep work and necessary communication.
Finally, remember that this isn’t just about removing distractions—it’s about creating conditions where you can flourish. A calm, organized environment allows your mind to settle into a steady rhythm. Your thoughts can stretch out, explore, and unite in unexpected ways. You will feel more in control of your attention, happier with your progress, and more capable of achieving meaningful results. As you experiment and refine your environment, consider what truly supports your focus. Maybe it’s a specific chair, a certain type of lighting, or a background playlist of gentle instrumentals. Over time, you’ll discover a combination that works best for you. By shaping your surroundings, you empower yourself to be more present, productive, and engaged with the tasks that matter most to you.
Chapter 5: Using Meta-Awareness To Notice Wandering Thoughts And Reclaim Full Attention Power.
One of the biggest hurdles in maintaining focus is the simple fact that your mind tends to wander. Without even realizing it, you can drift from reading a chapter on history to wondering what’s for lunch, and then to thinking about last week’s funny conversation. This mental meandering is natural, but it can sabotage your best efforts at staying on track. Meta-awareness is the tool that can help you. Meta-awareness means stepping outside your stream of thought and observing where your attention is placed. It’s like having a second, wiser self looking down at your mind, noting when it strays, and gently guiding it back. By practicing this skill, you develop a kind of mental radar that detects when your focus drifts and helps you correct course.
To cultivate meta-awareness, start by paying attention to your own thought process. You might set a quiet alarm every half hour. When it chimes, ask yourself, What am I thinking about right now? You may find that you’re fully present, or you might catch yourself lost in a daydream. With time, you’ll get better at noticing your mental state more frequently and more naturally, without relying on alarms. This is not about judging yourself harshly. Everyone’s mind wanders. Instead, think of it as a kind reminder that your attention has value. Gradually, you’ll become more skilled at seeing your wandering thoughts as signals, not failures. These signals tell you it’s time to return to your chosen focus, just like a gentle tug on a kite’s string brings it back under control.
Meta-awareness also pairs beautifully with intentions. When you begin a task, take a moment to define what you want to focus on. It might be I want to read this chapter and really understand its main arguments or I want to finish drafting my report’s introduction. This intention acts as a compass. Then, when you notice your mind drifting—maybe you’re planning tonight’s dinner instead of reading—you can recall your intention and steer back to it. By repeatedly practicing this simple cycle—intention, drift, notice, return—you strengthen your control over where your thoughts roam. Over time, you’ll find it becomes a habit, making it easier to stay present, engaged, and productive, even in tasks that once felt like wrestling with a slippery rope.
This skill isn’t limited to work or study sessions. Meta-awareness can help in conversations with friends, family, or teachers. Instead of spacing out when someone’s talking, you can catch yourself and refocus on what they’re saying. It can also enhance activities like exercise or hobbies, allowing you to fully experience each moment rather than floating through it half-aware. Essentially, meta-awareness gives you a key to unlock greater mental freedom. Instead of being passively dragged around by random thoughts, you take the wheel, steering your attention where you want it to go. This leads to richer experiences, stronger learning, and a greater sense of confidence in your mental abilities. Over time, you’ll find that noticing your own thinking brings you closer to becoming the mindful director of your own mind.
Chapter 6: Intentionality As Your North Star: Steering Attention Toward Meaningful Tasks For Better Results.
Your attention is a finite resource. Think of it as a small, cozy room in which only a few visitors can fit at once. If you let any random guest wander in—be it a silly meme, a half-remembered errand, or a snippet of gossip—your attentional space gets crowded, leaving no room for what truly matters. That’s why having clear intentions is so important. Intentions guide you to choose what deserves a seat in your mental room. Before you start a task, ask yourself: What’s my goal? or Why am I focusing on this right now? Setting an intention acts like a sign on the door, telling trivial distractions they’re not welcome. Instead of drifting aimlessly, you chart a clear path forward, ensuring your limited attention invests itself wisely.
Intentions help you remember your priorities, serving as a bright North Star overhead. For example, if your goal today is to learn a new math technique, then when your mind drifts toward social media, you can recall your intention and refocus on your learning. By regularly reaffirming these intentions, you create a healthy habit of evaluating what deserves your thought power and what doesn’t. Over time, choosing intentions becomes second nature. You begin each study session, work shift, or creative endeavor by deciding what outcome you want. This mental framework not only sharpens your concentration but also enhances motivation. When you know why you’re doing something, you find it easier to persist, even when the task is challenging. You’re no longer just passing time; you’re building something meaningful.
The relationship between intentions and meta-awareness is symbiotic. While meta-awareness helps you notice when you’ve strayed, intentions give you a destination to return to. Without a clear intention, catching your wandering mind might not help much, because you have nowhere specific to guide it back. Think of intentions as the anchor and meta-awareness as the watchful sailor, ready to tug on the rope and keep your boat steady. Together, they empower you to shape your attention rather than let it shape you. As you become more skilled at setting intentions, you’ll find that you spend more time absorbed in worthwhile activities, whether it’s mastering a complex skill, understanding a difficult text, or producing a thoughtful piece of work. This alignment makes your efforts count more and your results shine brighter.
Being intentional with your attention also improves your relationship with the world around you. By focusing deliberately on the tasks you value, you step away from the frantic race of constant distractions. You develop a quieter, more centered approach to life. This calmness can even ripple out to others. When you consistently show that your attention is precious and purposefully directed, people may respect your focus and respond more thoughtfully. Over time, your steady commitment to meaningful tasks can lift the quality of your work and learning, making you more confident in what you produce. Instead of scattering your attention and hoping for the best, you navigate your mental space with purpose. By steering your thoughts with intention, you reclaim the power to shape your future and strengthen your creative potential.
Chapter 7: Introducing Scatterfocus: Harnessing Daydreams And Open-Ended Thinking To Fuel Creative Sparks.
After exploring hyperfocus and how to maintain steady attention, it might feel like letting your mind wander is a step backward. Yet daydreaming, when approached correctly, can unlock immense creativity. This is where scatterfocus enters the picture. Scatterfocus is different from hyperfocus. Instead of zooming in like a laser, you zoom out and let your thoughts meander. It’s like strolling through a garden without a fixed destination, noticing the colors, shapes, and scents. This mental wandering isn’t aimless distraction; it’s a method for sparking new connections and insights. Where hyperfocus digs deep into one point, scatterfocus roams freely, allowing unexpected ideas to bump into each other in your mind. By balancing these two modes of attention, you cultivate both productivity and innovation.
Consider scatterfocus as a change of mental gears. When you stop forcing your mind to concentrate tightly and instead let it drift, you create room for unexpected thoughts to surface. You might recall something you read last week that suddenly applies to a current project. Or your mind might link a personal experience to a problem you’re trying to solve, generating a fresh angle. When you intentionally embrace scatterfocus, you’re acknowledging that your brain isn’t a simple tool that only works in direct, linear ways. It’s a network of countless connections waiting to be discovered. By exploring scatterfocus, you give yourself permission to think outside the box. This can be especially helpful when you’re stuck—taking a mental wander might be just what you need to find a hidden solution.
Embracing scatterfocus doesn’t mean sitting around doing nothing. There are various methods to guide your drifting mind productively. One approach is capture mode. In capture mode, you periodically sit down with a notebook and allow any thought—unfinished tasks, forgotten chores, random observations—to pour onto the page. By clearing these lingering thoughts, you free mental space for more constructive wanderings. Another approach is problem-crunching mode, where you hold a single problem gently in your mind and let ideas float in, hoping to make novel connections. There’s also the habitual mode, where you perform a simple, repetitive task like walking, doodling, or washing dishes, and let your mind roam at its own pace. Each of these modes can coax out insights that wouldn’t emerge under strict, forced concentration.
Rather than viewing daydreaming as wasted time, scatterfocus reframes it as fertile ground for growth. By toggling between hyperfocus and scatterfocus, you balance intense production with refreshing exploration. Imagine having both a microscope and a telescope in your mental toolkit—one for examining details up close, and the other for surveying the bigger picture. Scatterfocus allows you to notice patterns, spark new concepts, and plan for the future. It gives you room to breathe and reflect, essential nutrients for creativity. Over time, learning to alternate between these two states will help you navigate challenges more effectively, solve problems with originality, and approach tasks with a richer, more versatile mindset. When scatterfocus becomes part of your mental routine, your imagination blooms, offering pathways you never thought you’d find.
Chapter 8: Connecting Distant Ideas Through Scatterfocus To Solve Puzzling Challenges And Spark Insights.
Have you ever had a brilliant idea strike you in the shower, during a walk, or right before sleep? This often happens when your mind is at rest, drifting between thoughts and not aiming for a specific goal. In these moments, you’ve tapped into scatterfocus, and something fascinating occurs: distant pieces of information suddenly click together. Your mind is a vast library of knowledge and experiences. Many of these pieces aren’t obviously related, but given free rein, your mind can weave them into unexpected patterns. This is the magic of scatterfocus—by giving your brain time and space, you unlock the creative power to combine ideas in fresh and meaningful ways, turning random thoughts into practical solutions or clever new projects.
This creative power is rooted in how your brain handles unfinished business. Known as the Ziegernik effect, the mind quietly works on incomplete problems long after you’ve stopped thinking about them directly. Even when you switch tasks, your brain keeps the puzzle on a back burner, ready to add new information as it appears. The moment you encounter a clue—maybe a casual remark from a friend, a pattern you notice in nature, or a snippet of an article—you fit that piece into your mental puzzle. Suddenly, an insight emerges. Think of it like planting seeds without knowing exactly when or where they’ll sprout. Scatterfocus is the sunlight and water those seeds need. By reviewing problems regularly and exposing yourself to varied experiences, you invite these revelations to bloom.
To leverage this effect, start by clearly defining the problems or questions you want to solve. Write them down, making a habit of revisiting them occasionally. These reminders keep the problems active in your mind’s background. Then, engage in experiences that broaden your horizons. Explore different topics, read diverse books, talk to people with unique interests, or watch documentaries on subjects you know little about. Each new piece of knowledge is like a building block waiting to be connected. When your mind drifts during scatterfocus, it sorts through these building blocks, trying out different combinations until one arrangement makes sense. The result can be a Eureka! moment—an elegant solution or an innovative concept that seemed impossible before.
In this way, scatterfocus helps you become a better thinker. Instead of only depending on brute-force concentration, you tap into the subconscious power of your own mind, which works quietly, continuously, and often surprisingly. You stop viewing random thoughts as pointless distractions and start seeing them as potential keys to solve locked doors. Over time, this approach transforms your relationship with complex challenges. Instead of panicking when you don’t have an immediate answer, you trust the slow brew of scatterfocus. You learn that stepping back and letting your mind wander can be just as important as leaning in and working intensely. As a result, you not only get better at solving problems but also become more open-minded, flexible, and resilient in the face of uncertainty.
Chapter 9: Feeding Your Mind High-Quality Information To Strengthen Both Hyperfocus And Scatterfocus.
Just like a plant needs rich soil to grow strong roots and vibrant leaves, your mind thrives on a healthy diet of information. If you’ve been practicing hyperfocus and scatterfocus, you’ve developed great tools to direct and wander with your attention. But the results you get depend on what you’ve been feeding your brain. Spend too much time on low-quality content—empty entertainment, shallow gossip, or endless social media scrolls—and you limit the raw materials your mind can use to build ideas. On the other hand, reading insightful articles, learning about unfamiliar fields, and engaging with challenging topics stock your mental library with valuable resources. The dots you collect determine the depth and originality of the connections you make when you shift into scatterfocus or power through hyperfocus.
Cultivating a rich mental environment doesn’t mean forcing yourself to study only serious topics. It’s about seeking meaningful content—biographies that inspire, documentaries that expand your worldview, and thoughtful discussions that make you think. If you’re passionate about music, dive into the history of a genre you love. If you’re curious about technology, learn about breakthroughs that shaped our world. The key is to choose information that encourages deeper thought rather than shallow distraction. By doing so, you’re preparing your mind to make clever links between concepts. Even if these connections aren’t immediate, trust that your brain is storing and sorting this knowledge. Later, when you return to a tough problem or feel stuck, those hidden insights might rise to the surface.
This approach doesn’t mean giving up relaxation or entertainment. It’s about striking a balance. After all, everyone needs downtime, and not every show or game must be a masterclass in critical thinking. However, the more you recognize your attention’s value, the more selective you become about how you spend it. Think of each piece of content as a guest applying for a seat in your mind. What will it contribute? Will it broaden your perspective, help you understand the world better, or inspire new ideas? Or is it just noise, leaving you no wiser than before? By asking these questions, you naturally steer toward enriching material. This steady habit of selection enables both your hyperfocus and scatterfocus modes to function at their best, turning mental wandering and concentrated effort into powerful thought tools.
Over time, as you fill your mind with higher-quality information, you’ll see improvements in your creative solutions, problem-solving speed, and overall productivity. Your hyperfocus sessions will feel more purposeful because you’ll have richer knowledge to draw from. Your scatterfocus wanderings will be more fruitful, with a greater likelihood of stumbling upon breakthroughs. This intentional information diet also boosts your confidence. You’ll trust in your ability to tackle complex ideas because you’ve given yourself the intellectual building blocks needed to succeed. Ultimately, nourishing your mind is an act of self-respect. It says that you believe in your capacity for growth and refuse to waste your precious attention on mental junk food. By doing this, you keep both your focused working periods and your creative explorations alive and rewarding.
All about the Book
Unlock unparalleled productivity and clarity with ‘Hyperfocus’ by Chris Bailey. This transformative guide equips you with strategies to sharpen your focus, manage distractions, and maximize efficiency in both personal and professional life.
Chris Bailey, a productivity expert and author, specializes in time management and personal development, empowering readers to optimize their focus for unprecedented results.
Entrepreneurs, Marketers, Teachers, Project Managers, Software Developers
Mindfulness Meditation, Journaling, Productivity Hacking, Reading Self-Help Books, Time Management Techniques
Distractedness in daily tasks, Overwhelm from multitasking, Inefficient time management, Struggles with focus and concentration
You can’t rely on your brain’s focus on its own; you need to train it to be more focused.
Tim Ferriss, Cal Newport, Adam Grant
Best Business Book of 2020, Audible’s Top Productivity Audiobook, Readers’ Choice Award for Self-Help Literature
1. How can you enhance your focus in daily tasks? #2. What techniques help you avoid distractions effectively? #3. How does prioritizing tasks improve productivity levels? #4. What role does mindfulness play in concentration? #5. How can you set goals that boost focus? #6. What is the importance of taking focused breaks? #7. How can distractions impact your overall performance? #8. What strategies can help maintain sustained attention? #9. How does environment influence your ability to focus? #10. What is the relationship between focus and creativity? #11. How can technology be a focus-enhancing tool? #12. What are effective methods for organizing your workload? #13. How do you determine what truly deserves your focus? #14. What habits can cultivate a more focused mindset? #15. How can you measure the effectiveness of focus? #16. What is the connection between sleep and focus? #17. How does multitasking affect your concentration abilities? #18. What practical exercises train your focus muscle? #19. How can you establish a routine to enhance focus? #20. What are the long-term benefits of improved focus?
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https://www.amazon.com/Hyperfocus-How-Manage-Distracted-Boost/dp/0525536510
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