my deep focus formula
phone completely out of sight
for me, keeping my phone out of reach during work hours is an absolute must to maintain deep focus. all it takes is a quick check before i know it, i’ve been scrolling through social media for an hour. so i lock it away and only check during breaks.
music
listening to music is such an effective way to enhance focus and concentration. i like listening to ambient, brown noise, hans zimmer, shamanic drumming, nature sounds, slow jazz, beta brain waves/binaural beats or classical. research has proven that classical music specifically mozart is the ultimate focus music.
lion’s mane
referred to as nature’s adderall. i love adding a few drops of lion’s mane into my morning coffee and diving straight into any work or creative project. i love this brand.
detailed list & time blocking
to ensure productivity during deep work sessions, i find prioritizing tasks by creating a detailed to-do list and time-blocking. i like making a simple handwritten list of the day’s tasks in a notebook the best. i start with a brain dump then narrowing down to three must-do tasks for the day, followed by anything else i can fit in or save for the next day. shop my printable time block planner here.
app & website blocking
if you find yourself constantly distracted by certain apps, social media, or websites beyond your control, consider using app and website blocking tools like opal.
setting the mood
i find creating a clean and tidy environment an essential in maintaining focus. i like to clean, palo santo, light candles, incense, or essential oils depending on how i’m feeling on the day. rosemary, sage, peppermint, and eucalyptus are great choices for enhancing memory and focus, especially for people with ADHD.
mastering the pomodoro technique
the pomodoro technique is a time management method that involves breaking work into focused intervals. i find this method incredible at keeping track of
tasks and time. i recommend using a website like pomofocus and adding in the tasks you’ve written down for the day, then ticking them off as you go.
recharge & energise during 5 minute pomodoro breaks
taking regular breaks during deep work sessions is like recharging your mental battery. during the 5-minute pomodoro breaks, try doing breathwork exercises,
5 minutes of meditation, or simple body exercises, or go for a quick walk outside and sit in the sun.
nutrition & hydration
staying hydrated and maintaining good blood sugar levels by having regular nutrient dense meals with adequate protein, fats and fresh produce is so important for a focused day. shop my printable meal planner here.
an early morning walk in nature
taking an early morning walk in nature has such a big impact on your physical and mental health, creativity, focus, and confidence. implementing this into my morning routine has been a game changer.
