Elevate Letter #35: Build Your Focus Like A Muscle

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How To Build Your Focus Like A Muscle 💪

Focus is a skill.

And there’s an argument to be made that it’s the most valuable skill of the 21st century (It'd be my pick).

I like to think of it like a muscle.

Strengthened with deliberate training, weakened with neglect.

If you’re constantly switching between tasks, checking notifications, or working in a distracting environment, your ability to focus erodes. But with consistent effort, you can rebuild it.

Here’s the exact step-by-step process I used to train my focus:

Step 1: Set a timer for 5-10 minutes​
Start small. Pick one task and commit to focusing solely on it for a short amount of time.

Step 2: Start working and observe distractions​
Whenever you notice yourself getting distracted (e.g., checking your phone or opening another tab), acknowledge it without judgment and return to your task.

Step 3: Reset the timer if needed​
If you get too distracted and stop working entirely, restart the timer and refocus. This builds the habit of snapping back quickly.

Step 4: Track your distraction patterns (this is key)​
Notice what consistently pulls your attention away—specific websites, notifications, or internal thoughts. Make adjustments to minimize these triggers (e.g., use website blockers or turn off notifications).

Step 5: Gradually increase the timer​
Each time you complete a session without distraction, increase the duration by 5-10 minutes.
​

Bonus Tip: Use Focus Triggers

Try:

• Music or soundscapes – Binaural beats, lo-fi, or white noise can prime your brain for focus.

• A dedicated workspace – Working in the same spot conditions your mind to associate that environment with deep work.

• A pre-focus ritual – A simple habit (e.g., making tea, putting on noise-canceling headphones) can signal your brain that it’s time to concentrate.

A Song That Can Reduce Anxiety by 65% 🎵

Anxiety can feel overwhelming. But what if simply listening to a song could reduce it by 65%?

According to a University of Pennsylvania study (discussed by Dr. Andrew Huberman in his 3-hour deep dive on music), a specific song helped listeners experience a significant drop in anxiety—just three minutes in.

The Song: Marconi Union – Weightless

As someone who has battled anxiety for years, I’m always looking for science-backed tools to stay calm. This one is definitely going in my toolkit.

Give it a listen and see how you feel.

A Mindset Shift That Might Change Your Life 🧠

Ever looked at a skyscraper and thought, “Damn, humans made that”?

John Collison (co-founder of Stripe) puts it perfectly:

Every sidewalk, every bridge, every park—you name it—exists because someone had the tenacity to plan it, fund it, fight for it, and build it.

The Shift?
The world isn’t given to us. It’s created by people who decide to make things happen.

So why not you? What’s stopping you from building, creating, or launching something new?

Once you see the world this way, your own potential expands.

One Pattern in All Miserable People 😮‍💨

What’s the silent killer of joy, ambition, and peace of mind?

Overthinking.

A close friend sent me a thread on this, and I think Taylin absolutely nailed it.

If you feel stuck, anxious, or constantly second-guessing yourself, you’re not alone. But there’s a way out.

Most people don’t realize this:

• Overthinking = Indecision → The more you analyze, the harder it is to act.

• Unprocessed Emotions Fuel It → Fear, doubt, and stress keep the mental loops running.

• A Scattered Mind Leads to Scattered Results → When your attention is everywhere, so are your outcomes.

The worst part? Overthinking feels productive, but it’s just mental quicksand—the more you sink into it, the harder it is to get out.

Here’s the fix:

•  Develop Meta-Awareness → Notice when you’re overthinking. Meditation helps.

• Feel It to Heal It → Unprocessed emotions keep you stuck. Face them, don’t avoid them.

• Action > Thinking → Some problems can’t be solved by thinking—only by doing.

• Break Thought Loops → Writing is your escape. Dump your thoughts on paper, separate facts from fiction, and clear your mind.

• Protect Your Focus → Overthinking thrives on distraction. Reduce noise, train your attention, and take control.

• Set a 5-minute timer right now. Write down whatever is looping in your mind.

• Look at the list—what one action can you take today to move forward?

• Do it. No more waiting. No more thinking. Just action.

  The bottom line?

  Control your attention, and you control your life.

An Exercise to Reverse Engineer Your Ideal Life️ 🫴

The easiest way to get what you want in life?

Start with the end in mind.

Most people drift through life, reacting to circumstances instead of designing their future. But with the right questions, you can reverse-engineer the life you actually want.

The reason most people never build their ideal life isn’t lack of talent or resources—it’s lack of clarity.

• They don’t define what they actually want.

• They don’t identify who they need to become.

• They don’t take aligned action toward their vision.

Instead, they react to life, letting distractions and obligations dictate their path. But what if you could design a blueprint for the life you actually want?

The 5-Question Blueprint to Reverse Engineer Your Ideal Life

Inspired by Jay Yang, I created a simple exercise to help you map out your dream life.

 Step 1: Define the Vision
What does my ideal life look like?

• Describe your perfect day, environment, relationships, and activities.

Step 2: Become the Right Person
Who do I need to become to achieve this?

• What traits, skills, and mindset do you need to develop?

Step 3: Set Targeted Goals
What goals will help me develop these qualities?

• Focus on objectives that shape you into the person capable of living your ideal life.

Step 4: Identify Roadblocks
What obstacles are standing in my way?

• Pinpoint the limiting beliefs, habits, or external barriers holding you back.

Step 5: Take Immediate Action
What’s one step I can take today?

• No more overthinking. Start now. Small, consistent action beats perfection.

Your dream life won’t build itself. But if you get clear, take action, and adjust along the way, you can create something extraordinary.

Start now. Your future self is waiting.

Previous Elevate Letters👇

P.S. : If you haven’t read our previous Elevate Letter editions here they are 😀 

»Elevate Letter #34: 20 books everyone should read at least once in their life

»Elevate Letter #33: 10 Mental Models That Will Sharpen Your Thinking

»Elevate Letter #32: 19 incredible books to read in 2025