Your focus is under constant assault from: • News • Emails • Social media • Random apps trying to get you to buy things Ruthlessly protect your focus by ignoring these distractions.

You don't need more time. You need better priorities. You don't need more caffeine. You need more sleep. You don't need more productivity apps. You need better habits.

Struggle to sleep? Use the 1-2-3 routine: • Avoid phone screens 1 hour before bed • Avoid stimulating work 2 hours before bed • Avoid eating 3 hours before bed This lets your body and brain relax so you can fall asleep.

You don't need more time. You need to prioritize your time better.

Tired? Take a 10 minute walk. Unfocused? Take a 10 minute walk. Frustrated? Take a 10 minute walk. Walking will improve your focus, energy, and mood.

Easy ways to make your phone less distracting: • Use grayscale mode • Use Do Not Disturb mode • Leave it in another room • Uninstall timewasting apps • Use app blockers like Freedom

Make a deep work playlist. Some great options: • Lofi • Classical music • Video game soundtracks • Hans Zimmer movie soundtracks Your brain will start to associate the playlist with focus. You'll be more productive.

Categorize your calendar. Use specific colors for: • Work • Errands • Personal events Schedule them all in your calendar. You'll be much more efficient with your time.

10 foods scientifically proven to improve your brain power: