Reclaiming focus in a distracted world

(Trilogy Part 1: Focus, resilience, and slowing down)

Photo by Jasper Garratt on Unsplash

This article is part of a trilogy—an exploration of how I reclaimed my focus, built resilience amidst challenges, and ultimately learned that sometimes, slowing down is the key to real progress. Each part of this journey was a lesson in itself, shaping how I approach work, growth, and personal fulfilment today.

In Part 1, I focus on reclaiming deep work and protecting my attention. Part 2 focusses on building resilience amidst challenges—because staying focused is one thing, but staying strong when life throws obstacles my way is another battle altogether. And in Part 3, I explore the paradox of progress—how slowing down can actually speed things up, and why learning to pause has been one of the most counterintuitive yet valuable lessons in my journey.

Recognizing the problem: where my focus had broken down

There was a time (a few years ago) when my attention felt constantly under siege. I was not just getting distracted—I was losing control over my ability to focus. I would sit down to work, and before I knew it, my mind would move from one thing to another—emails, notifications, unfinished thoughts. The worst part? I did not even realize how much it was affecting me until the fog of shallow work became my default state.

I knew I could not keep going like that. The constant distractions, the shallow work, the feeling of being ‘busy’ but not actually productive—it was exhausting. The more I thought about it, the clearer it became: my focus had been gradually eroding, and I had not even noticed until it started affecting the quality of my work and how I felt at the end of the day. So, I decided to do something about it. Not through some grand overhaul, but by making small, intentional changes to how I approached focus. It was not about trendy productivity hacks; it was about regaining control over how I spent my time and attention.

1. Constant context switching – Every time I shifted between tasks, I lost momentum and took longer to get back on track.

2. Digital distractions – Social media, emails, and endless notifications were like a mental tug-of-war pulling me away from deep work.

3. Shortened attention span – I struggled to engage with long-form reading or sustained thinking, opting instead for quick, shallow interactions.

4. Feeling busy but not productive – Without uninterrupted focus, my work lacked depth, and I often felt drained without real progress.

I knew that focus was not just a switch I could flip—it was a skill I needed to rebuild. And rebuilding it started with being intentional about my environment, my habits, and my mindset.

The deep work reset: My personal prescription

1. Time-blocking deep work – I set aside dedicated 20-minute focus blocks with zero interruptions.

2. Reducing digital noise – My phone went on silent, notifications were off, and I only checked emails once or twice a day.

3. Training my attention span – Instead of giving in to distractions, I gradually increased the time I spent in deep focus.

4. Optimizing my environment – A clean, clutter-free workspace with noise-canceling headphones.

5. Prioritizing impact over busywork – Not all tasks deserved equal attention. I focused on fewer but more meaningful tasks.

6. Embracing boredom – Instead of reaching for my phone in idle moments, I picked up a book or simply let my mind wander, giving myself space to process thoughts naturally.

It was not easy at first. My brain had been conditioned for quick dopamine hits from distractions, but I committed to breaking that cycle.

What changed and what was still hard

After weeks of actively working on my focus, I saw the difference. My ability to concentrate for longer periods improved. I felt less drained at the end of the day, and my work became more meaningful. But I will not pretend it was all smooth sailing.

What worked:

• Deeper focus sessions – I could work for longer without feeling the itch to check my phone.

• Less mental exhaustion – Without constant interruptions, I felt more mentally present.

• Better quality work – The output of deep work was undeniably better than fragmented, scattered efforts.

What remained challenging:

• The habit of multitasking – I still caught myself wanting to switch between tasks just to ‘feel productive.’

• Navigating social expectations – People expected quick replies, and prioritizing focus sometimes meant pushing back.

• Patience with the process – Retraining my mind was not instant, and there were still frustrating moments of distraction.

Making focus a way of life

I did not want this to be a short-lived fix—I needed a lasting change. I knew that if I did not take charge of my attention, distractions would keep stealing time from the things that truly mattered. So, I started making small adjustments, not with rigid discipline, but with the awareness that my focus was worth protecting.

Now, focus feels less like a struggle and more like a choice—one that I try to make every day.

This is just the first step in a bigger journey. Next up, I will be tackling something just as important—resilience. Because focus is great when everything is going smoothly, but what happens when life gets messy? When setbacks pile up, and motivation feels out of reach? That is where resilience comes in, and that is what I will be exploring next.