How to Permanently 10x Your Focus

I’ve developed a five-step strategy that helped me focus through med school, surgical training, and now as a CEO.

It's called the Laser-Focus Framework, and today, I’ll show you how it can transform the way you study too by improving cognitive function.

If we can focus more effectively we can be more productive in our work. The problem is no-one really tells us how we can improve our focus or improve concentration. Whether you're a student, medical student or a working professional if we can improve our focus we'll improve our quality of work.

Let’s dive right in.

How to Increase Focus: Refocus Meditation

Let’s start with something that might sound unconventional for studying—meditation. Specifically, refocus meditation. This technique doesn’t require hours of sitting cross-legged in silence. Instead, it’s about training your brain to refocus quickly after distractions, which is especially useful if you find your mind wandering during study sessions. It’s a simple yet effective tool that helps create mental agility.

The way it works is by practicing a short, focused breathing exercise. Find a quiet spot, sit comfortably, and focus on your breath. Inhale for four counts, hold for four, exhale for four, and then hold for four again—this is known as box breathing. As you do this, your goal isn’t to completely shut off your thoughts but to recognize when your mind drifts and gently bring your focus back to your breathing. Each time you refocus, you’re training your brain to snap back from distractions more easily. This practice helps in preserving mental resources, ensuring that your mental focus and concentration are maintained over longer periods.

One of the key benefits of this exercise is that it helps build awareness of when your attention drifts. Studies show that mindfulness exercises like this can improve cognitive flexibility and attention span. Personally, I’ve used this technique during my busiest times—preparing for surgical exams or managing a business—to quickly regain focus during a hectic day. Over time, refocusing becomes almost automatic, and you’ll find it easier to switch back to your studies even when distractions arise.

The beauty of refocus meditation is that you don’t need a lot of time or special equipment to get started. You can even practice it for just 5-10 minutes before a study session to clear your mind and prepare yourself mentally. If you make it a daily habit, the cumulative effect will be remarkable—you’ll notice that you can concentrate for longer periods and handle disruptions more calmly. This practice is particularly beneficial for those who struggle with ADHD or anyone who finds it difficult to regain focus once distracted​​.

What is Refocus Meditation?

Refocus meditation is a mindfulness practice designed to help you regain mental focus and concentration. Unlike traditional meditation, which often involves long periods of silence, refocus meditation is about training your mind to stay present in the moment and let go of distractions. By practicing this technique, you can clear mental clutter and enhance your ability to concentrate on the task at hand. This form of meditation is a powerful tool for improving mental clarity, reducing stress, and boosting overall well-being. Whether you’re studying for exams or managing a busy work schedule, refocus meditation can help you maintain mental focus and stay on track.

Benefits of Refocus Meditation

The benefits of refocus meditation are numerous and impactful. Regular practice can significantly improve your mental focus, concentration, and attention span. By reducing mind-wandering, you can increase your productivity and enhance your creativity. Additionally, refocus meditation has been shown to alleviate symptoms of anxiety and depression, improve sleep quality, and boost your overall mood. Incorporating this practice into your daily routine can lead to a noticeable improvement in your mental health and overall quality of life. By dedicating just a few minutes each day to refocus meditation, you can experience a profound shift in your ability to concentrate and manage stress. What's more meditation can also improve concentration by helping us to get enough sleep. If you have difficulty concentrating just 5-minutes of meditation before bed can overcome constant stimulation and boost concentration and help us to get more sleep.

Set Clear and Specific Goals to Improve Focus

Next, let’s dive into the importance of setting clear and specific goals. Many of us sit down with the vague intention of “working for a few hours,” but this often leads to aimless reading or half-hearted efforts.

Our brains need direction, and without a specific target, it’s easy to get lost in distractions or procrastination. A clear goal, however, acts like a roadmap for your mind, keeping it on track and focused.

For example, instead of saying, “I’ll study for two hours,” narrow it down to something more actionable like, “I will do 25 practice questions and then pre-read a new topic.”

This breaks the task into concrete actions, making it easier for your brain to understand what’s expected. Having a clear primary focus helps eliminate distractions, thereby enhancing your cognitive capacity and productivity. When you set small, manageable tasks, you experience a sense of accomplishment each time you complete one, which keeps you motivated to continue. It’s similar to ticking off items on a to-do list—the brain loves that little dopamine hit when you complete a task.

In my personal experience, breaking down my goals was essential during med school and surgical training.

Rather than attempting to tackle entire textbooks, I would focus on mastering one medical condition at a time or reviewing a set number of exam questions each day. This made the workload feel less overwhelming and allowed me to make consistent progress without feeling burnt out. By the end of the week, I had covered more material than I would have by trying to cram it all in with vague goals.

One powerful tool you can use to set these specific goals is the SMART framework—goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. For instance, instead of saying, “I’ll write an essay today,” a SMART goal would be, “I will write the introduction and outline for my essay by 2 PM.” This not only gives your brain a clear target but also a deadline to work toward. It’s amazing how much more focused you become when you know exactly what you need to achieve and by when​.

Engage with Active Focus by Practicing Mindfulness

Now, let’s talk about how to actively engage with the material you’re studying. A common mistake many students make is reading passively, which means they’re not really processing the information deeply. You might be flipping through the pages of your textbook, but if you’re not engaging with the content, very little will stick. Active focus, on the other hand, requires you to interact with the material, which helps cement the knowledge in your brain.

One effective way to engage actively is by breaking the material into smaller sections and summarizing each one as you go. After reading a section, pause and ask yourself, “What were the main points?” Try to summarize them without looking at the text. This forces your brain to recall and process the information rather than just letting it pass by. This technique also helps in developing concentration skills, allowing you to focus better and achieve greater productivity. I use this technique frequently—it ensures that I’m not just skimming the material but actually absorbing and understanding it. Summarizing helps you internalize the content and makes it easier to retrieve later.

Another method I recommend is using Parkinson’s Law, which states that work expands to fill the time available for its completion. To use this law to your advantage, set a strict time limit for each study task. For example, instead of saying, “I’ll study until I finish,” say, “I’ll summarize Chapter 3 in 45 minutes.” This not only adds a healthy sense of urgency but also prevents procrastination. I’ve found that when I give myself too much time, I tend to get distracted, but a tighter deadline helps me stay laser-focused.

Finally, don’t underestimate the power of active recall, which goes hand-in-hand with active focus. After completing a section, test yourself without looking at your notes. Can you explain the key concepts to someone else? This method is incredibly effective for long-term retention. By engaging with the material in an active way, you’re training your brain to remember and apply the information more effectively​​.

Build Up Your Mental Resources

Just like any physical skill we can build up our focus. Similar to a muscle we want to push our limits in order to extend the time we can focus without our minds wandering.

The idea is simple: start with short, manageable work sessions and gradually increase the time or complexity as your focus improves.

This method not only builds mental stamina but also prevents burnout, which is crucial for long-term success.

Begin by tracking your natural focus span. Set a timer when you start studying and note when your concentration begins to waver—this is your baseline. Identifying your baseline can help address difficulty concentrating by highlighting when and why your focus starts to drift. Let’s say you can focus for 20 minutes before your mind starts to drift. That’s a great starting point. During your next study session, aim to add just 5 more minutes.

Slowly increasing your focus time will strengthen your ability to concentrate for longer periods, just like how adding weights gradually builds muscle strength.

It’s a bit like the Pomodoro technique but you progressively build up sessions and notes down if you get distracted.

Once you’ve extended your focus duration, shift the focus from time-based goals to task-based goals. Instead of studying for an hour, challenge yourself to complete a specific task without taking a break.

For instance, “I’ll finish reviewing this case study before I get up,” or “I’ll solve these five problems before checking my phone.” This shift in focus helps build task endurance and trains your brain to complete work efficiently without the need for frequent breaks.

Pushing our focus limits isn’t just about extending time; it’s also about increasing the difficulty of the tasks. Start with simple material and, as your focus improves, gradually introduce more complex topics. This way, our brains adapt to handling harder tasks with sustained focus.

Over time, you’ll find that what used to feel like a long, difficult work session now feels manageable, and you’ll be able to tackle even more in less time​​.

Focus by Eliminating Distractions

Here’s a counterintuitive approach that can take your focus to the next level—learning to focus with distractions around.

Many of us are told to create a perfect, distraction-free study environment, but life doesn’t always cooperate. Whether it’s a noisy cafe, a buzzing phone, or even our own wandering thoughts, distractions are unavoidable. Instead of fighting them, I’ve found that the real power lies in training yourself to focus despite them.

One technique I use is what I call “deliberate distractions.” This means intentionally allowing mild distractions during your study sessions to build resilience. Start by studying in environments that aren’t completely silent, like a coffee shop or a park. These settings will train you to filter out background noise and stay focused on the task at hand. Additionally, various environmental factors such as diet, sleep quality, and physical health can significantly affect focus.

Once you’re able to focus amidst low-level distractions, even more disruptive environments won’t throw you off as much.

A key part of mastering focus amidst distractions is shifting the way you perceive them. Often, we get distracted not because of the noise or our phones but because we get frustrated or angry with the distractions. When you train your brain to ignore these stimuli and stay locked on your task, distractions lose their power over you.

So, that’s the Laser-Focus Framework: start with refocus meditation, set clear goals, progressively build your focus, engage actively with your material, and learn to thrive through distractions.

Apply these tips consistently, and you’ll see a major improvement in your focus and productivity.

Practicing Mindfulness for Better Focus

Practicing mindfulness is an effective way to improve focus and concentration. Mindfulness involves paying attention to the present moment without judgment or distraction. By focusing on the present, you can reduce mind-wandering and stay focused on the task at hand. Here are some practical tips to help you practice mindfulness for better focus:

• Take a few minutes each day to sit quietly and focus on your breath. This simple exercise can help you center your mind and prepare for focused work.
• Pay attention to your thoughts and emotions without judgment. Acknowledge them and gently bring your focus back to the present moment.
• Engage in physical activities that promote mindfulness, such as yoga or tai chi. These practices can help you stay grounded and improve your ability to concentrate.
• Practice mindfulness meditation regularly. This can enhance your ability to stay focused and improve your overall mental clarity.

These are just a few examples. By incorporating these mindfulness practices into your daily routine, you can improve your focus and concentration, making it easier to stay on task and achieve your goals.

Creating a Conducive Environment for Focus

Creating a conducive environment for focus is essential for improving concentration and productivity. Here are some tips to help you create a distraction-free zone:

• Eliminate distractions by turning off notifications and finding a quiet workspace. This helps you stay focused on your work without interruptions.
• Use noise-cancelling headphones or listen to calming music to reduce background noise. This can help you maintain concentration in noisy environments.
• Keep your workspace organized and clutter-free. A tidy environment can reduce mental clutter and make it easier to focus.
• Use natural light to boost your mood and energy levels. Natural light can enhance your cognitive function and help you stay alert.
• Take regular breaks to rest and recharge. Short breaks can prevent burnout and help you maintain focus over longer periods.

By optimizing your study environment, you can create a space that supports your concentration and productivity, making it easier to stay focused and achieve your goals.

Staying Present in the Present Moment

Staying present in the present moment is essential for improving focus and concentration. When you’re present, you’re able to focus on the task at hand without distraction or mind-wandering. Here are some tips to help you stay present:

• Practice mindfulness meditation regularly. This can improve your ability to stay focused and present.
• Take regular breaks to rest and recharge. Short breaks can help you maintain your focus and prevent mental fatigue. Getting enough sleeps helps improve concentration and mental health.
• Engage in physical activities that promote mindfulness, such as yoga or tai chi. These practices can help you stay grounded and improve your concentration.
• Pay attention to your thoughts and emotions without judgment. Acknowledge them and gently bring your focus back to the present moment.
• Focus on the present moment without worrying about the past or future. This can help you stay centered and improve your ability to concentrate.

By staying present in the moment, you can improve your focus and concentration, making it easier to stay on task and achieve your goals.