“Focus is a matter of deciding what things you’re not going to do.” — John Carmack
Have you ever found yourself chasing one idea after another, like a puppy following shiny blue balls? Same here. That’s why I want to share my 4 favourite focus tools with you. They’re easy to use and can make a big difference to your day.
But first…
What is Attentional Intelligence?
It’s your brain’s ability to focus on something on purpose—and stay with it. It also helps you switch your attention when you need to. Think of it like a remote control for your mind. You get to choose what channel (or task) to focus on, instead of reacting to every little distraction.
Why Is Focus So Tricky Sometimes?
- Dopamine Cravings — We like quick wins. That’s why we often choose small, easy tasks instead of the big, important ones. They give our brain a fast “feel-good” hit of dopamine.
- Too Many Tasks Feel Like Threats — When our to-do list gets too long, our brain freaks out. It sees too much happening and goes into fight-or-flight mode.
- Our Brain Likes to Save Energy — Big tasks take more brainpower. So, your brain might try to delay or avoid them to save energy—even if they’re important.
Let’s Train Your Focus with These 4 Tools!
Tool 1: Brain Dumping
How to use it: Write down everything that’s on your mind—tasks, worries, ideas. This clears space in your brain and helps you feel more in control. It even works at bedtime if your brain won’t stop thinking.
Why it helps: Your brain treats unspoken thoughts like unfinished business. Writing them down helps tell your brain, “It’s handled,” so you can relax.
Tool 2: The Eisenhower Box
How to use it: Sort your tasks into these four categories:
- Urgent & Important – Do these right away.
- Important but Not Urgent – Plan time for these.
- Urgent but Not Important – Delegate if you can.
- Not Urgent & Not Important – Maybe skip these.
Why it works:
- It helps calm your stress centre (called the amygdala) and stops you from feeling overwhelmed by removing the “Everything is Urgent” illusion.
- It activates your prefrontal cortex—the smart part of your brain that helps you plan and focus. That switch alone helps reduce emotional reactivity and increase calm focus.
- It sets you up perfectly for the next tool: time boxing!
Tool 3: Time Blocking/Boxing
How to use it: Block out time in your calendar for each task—just like booking a meeting. Start with the most important task, then plan the rest of your day. Add both a start and end time.
Why it helps:
- You don’t waste energy wondering what to do next.
- You’ve already made the plan—now you just follow it.
- Having a time limit boosts motivation and focus.
- You focus on progress, not perfection.
Tool 4: The Pomodoro Technique
How to use it: Work for 25 minutes, then take a 5-minute break. After four rounds, take a longer break of 15–30 minutes.
Why it helps:
- Your brain focuses best in short bursts—20 to 40 minutes is the sweet spot.
- 25 minutes feels doable, so it’s easier to start.
- Once you begin, your brain wants to keep going (this is called the Zeigarnik Effect).
Bringing It All Together
Now that you’ve got some great focus tools, here’s how to make them work for you:
- Pick one or two tools to start with. You don’t need to use them all at once—try a couple and see what feels right.
- Tweak them to fit your style. Everyone works differently, so make changes that suit how you think and work.
- Try setting up no-meeting days. These are perfect for deep focus and getting into a good flow without interruptions.
- Build habits around what works. Once something clicks, turn it into a regular routine or ritual—it’ll help your focus and productivity grow even more.
Want more brain-based tools to boost your productivity or support your team?
Reach out at anthony@tenaxiti.com.au
Or visit Tenaxiti.com.au
