Your Attention: Are You Leading It or Letting It Lead You?
- Craig Law-Smith
- Feb 26
- 3 min read
Updated: Mar 17
Wherever your attention goes, your energy, mood, and productivity follow.
Yet, we live in a world designed to hijack our focus. The average person checks their phone over 100 times a day and spends more than 2 hours on social media. At work, we multitask endlessly—jumping between emails, instant messages, and countless browser tabs—believing we are being efficient.
But here’s the truth: we can only focus on one cognitive task at a time. Multitasking doesn’t make us more productive—it actually reduces productivity by 40% due to constant mental switching.
And the external distractions aren’t the only challenge. Internal distractions—worrying about the past or catastrophizing about the future—pull us away from the present moment. Studies show that over 50% of the time, our minds are not where our bodies are—meaning we spend much of our lives mentally absent from what we’re actually doing.
This disconnection takes a tremendous toll on our energy, well-being, and personal effectiveness. We chase dopamine hits from social media likes, making it harder to sustain focus. Constant interruptions spike cortisol (the stress hormone), leading to fatigue and anxiety. Meanwhile, serotonin (the mood-regulating neurotransmitter) declines, negatively impacting our emotional resilience.
“Give your full attention to what is in front of you. Only then will your next step be clear.” — Lao Tzu
If you want to perform at your best, sustain high energy, and show up fully in your work and life, you must take control of your attention. Your focus determines the direction of your thoughts, emotions, and actions.
How to Reclaim Your Attention & Strengthen Focus
Here’s how you can train your mind to stay present, think deeply, and lead with clarity:
1. Practice Meditation & Mindfulness 🧘♂️
Studies show that mindfulness training increases gray matter in the prefrontal cortex—the part of the brain responsible for focus and self-regulation.
Even 5–10 minutes a day of meditation improves attention and cognitive performance.
Tools like Headspace or Waking Up can help establish a habit.
2. Work in Focused Deep Work Sessions ⏳
Research shows the brain works best in 90-minute deep work cycles, followed by a short break.
The Pomodoro Technique is an alternative: 25-minute focus sprints, followed by 5-minute breaks.
Eliminate distractions during these sessions to maximize productivity.
3. Single-Task with Intention 🎯
Multitasking reduces efficiency by 40%, according to Stanford research.
Commit to one task at a time and give it your full attention before switching.
4. Control Your Environment (Don’t Let It Control You) 🔇
Turn off notifications on your phone and computer.
Use noise-canceling headphones or ambient sounds to block distractions.
Keep only necessary tabs open and put your phone in another room when working.
Prioritize Sleep for Cognitive Sharpness 😴
Sleep deprivation is as damaging as being legally drunk, reducing cognitive function by 40%.
Aim for 7–9 hours of quality sleep to improve focus, memory, and decision-making.
6. Eat to Fuel Your Brain 🥑
Brain function relies on stable blood sugar and key nutrients.
A whole food, plant-based diet enhances brain function, blood flow, and mental clarity.
Avoid processed sugars, which cause energy crashes and brain fog.
Stay hydrated—even a 1-2% loss in body water reduces attention span.
7. Move Your Body for Mental Clarity 🏋️♂️
Exercise boosts dopamine, motivation, and focus.
It also increases Brain-Derived Neurotrophic Factor (BDNF)—a protein that acts as fertilizer for the brain, helping it grow, repair, and function optimally.
8. Practice Digital Fasting 📵
Social media and notifications train your brain to crave novelty over deep focus.
Set aside dedicated screen-free periods to reset your attention span.
9. Take Strategic Breaks 🌿
Expose yourself to natural light and greenery—it enhances cognitive function and reduces stress.
Short outdoor walks or working near a window help refresh your focus.
10. Strengthen Attention with Cognitive Training 🧠
Reading, puzzles, chess, and deep thinking exercises strengthen focus.
Consume long-form content rather than endless short-form distractions.
Final Thought: Attention is Like a Muscle 💪
The more you train it, the stronger it gets. Small daily habits create massive long-term results in how well you control your focus, energy, and productivity.
So, the real question is:
Are you going to lead your attention, or let it lead you?
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