#54: The Focus Formula

My superpower is my ability to focus. Without it, I wouldn't be able to do 1/10th of what I do, and I'd have probably burned out a long time ago.

There's an entire industry built around helping people to focus. That industry, of course, was born from the fact that the world, and technology, is optimised to keep you distracted.

But here's what most focus advice gets wrong: it treats the symptoms, not the disease. Put your phone in another room. Use website blockers. Meditate for 20 minutes. Delete social media apps.

All surface-level bullshit that misses the real problem.

The truth is that focus isn't about eliminating distractions. It's about understanding why you get distracted in the first place and building systems that work with your psychology, not against it.

After working with multiple businesses simultaneously while maintaining my sanity, I've learned that laser focus isn't a talent you're born with. It's a skill you can build using the right framework.

The Distraction Trap That's Killing Your Performance

The Real Enemy Isn't Your Phone

Here's a stat that will blow your mind: 90% of our distractions come from within, not from external triggers.

Those pings, dings, and notifications everyone blames? They only account for 10% of the problem. The other 90% comes from internal triggers - boredom, stress, anxiety, uncertainty, fatigue.

Think about the last time you got distracted. I bet it wasn't because your phone buzzed. It was because you felt uncomfortable with whatever you were working on and sought relief.

This is why "just put your phone away" advice is complete garbage. You can throw your phone out the window, and you'll still find yourself reorganising your desk, checking email, or suddenly remembering that you need to research something "urgent."

The Intent Principle

The breakthrough insight that changed everything for me came from understanding the difference between traction and distraction.

Traction = any action that pulls you toward what you planned to do Distraction = any action that pulls you away from what you planned to do

Notice the key word: planned.

If you've scheduled time to watch YouTube videos, that's traction. If you check email when you planned to work on strategy, that's distraction - even though it's "work."

This reframe is crucial because it stops the moralization of activities. There's nothing inherently wrong with social media or games. The problem is doing them when you intended to do something else.

The Four Pillars of Laser Focus

Pillar 1: Master Your Internal Triggers

Time management is pain management. Full stop.

Every time you get distracted, you're trying to escape some uncomfortable feeling. Until you learn to deal with that discomfort, you'll always be at its mercy.

Here's my go-to technique - the 10-minute rule:

When you feel the urge to get distracted, tell yourself you can give in... in 10 minutes. Set a timer. Then you have two choices: get back to work or surf the urge.

To surf the urge, I close my eyes and repeat: "This is what it feels like to get better." Hard work is supposed to be hard. If it was easy, everyone would do it.

9 times out of 10, the urge passes before the timer goes off. And over time, 10 minutes becomes 12, then 15, then 20. You're building your resistance muscle.

Another crucial technique: note the sensation. Before you get distracted, write down what you're feeling. Bored? Anxious? Overwhelmed? Just the act of naming it reduces its power over you.

Pillar 2: Make Time for Traction

To-do lists are one of the worst productivity tools ever created. Here's why:

• No constraints (you can always add more)

• They focus on output, not input

• They create permanent guilt about unfinished tasks

• They give no feedback on how long things actually take

The solution? Timebox everything.

Schedule every minute of your day based on your values. Yes, every minute. I know this sounds rigid, but it's actually liberating.

When everything has a designated time slot, you know exactly what traction looks like at any moment. Anything else becomes distraction.

Your success metric isn't "Did I finish everything?" It's "Did I do what I planned for as long as I planned without distraction?"

Critical distinction: Schedule both reactive work (emails, meetings, messages) and reflective work (strategy, planning, deep thinking). Most people only do reactive work and wonder why they're always behind.

Pillar 3: Hack Back External Triggers

Once you've handled internal triggers and timeboxed your schedule, it's time to deal with the 10% of distractions that come from outside.

Audit your notifications ruthlessly. Ask yourself: Is this trigger serving me, or am I serving it?

Essential hacks:

• Use "Do not disturb while driving" during focus blocks

• Clear all desktop clutter into one "Everything" folder

• Create screen signs for colleagues during deep work

• Declare no-phone zones for meetings

• Turn off every notification except true emergencies

The goal isn't to become a hermit. It's to ensure external triggers support your intentions rather than hijack them.

Pillar 4: Prevent Distraction with Pacts

Pre-commitment is your final line of defence.

Use technology to block distracting technology:

• Website blockers like Cold Turkey during work hours

• Focus apps like Forest for visual accountability

• Focus partners or body doubling sessions

Warning: This only works after you've implemented the first three pillars. If you haven't dealt with internal triggers, you'll just find new ways to get distracted.

The Boundary Setting Strategy

Here's a game-changer for anyone who feels constantly interrupted by other people's demands.

Stop trying to say no to everything. Start being strategic about your availability.

Whether you're dealing with team members, clients, partners, or investors, the principle is the same: give people visibility into your schedule and set clear expectations.

Create "office hours" - specific times when you're available for questions, calls, and reactive work. Outside those hours, you're in deep work mode.

The key is being proactive about setting these boundaries rather than reactive. Most people will respect clear expectations - they just need to know what they are.

Why This Matters More Than Ever

Focus is the ultimate competitive advantage in our distracted world.

While everyone else is ping-ponging between tasks, burning out, and producing mediocre work, you'll be the person who actually gets shit done.

The compound effect is massive. Small improvements in focus create exponential improvements in output quality and speed.

Consistency beats intensity every time. A focused hour of work beats four scattered hours every single day.

Your Focus Implementation Checklist

1. Identify your top 3 internal triggers (what uncomfortable feelings drive your distractions?)

2. Create a timeboxed calendar for next week based on your values

3. Turn off all non-essential notifications on all devices

4. Schedule a weekly calendar review session

5. Set up one pre-commitment tool (website blocker or focus app)

6. Establish clear "office hours" for when others can interrupt you

The world will keep trying to steal your attention. Your job is to decide who gets it and when. Master focus, and you master your career, your business, and ultimately, your life.

Focus isn't just a productivity hack. It's how you choose who you become.