3 Secrets on How to Improve Focus

Hello, I’m Gregg Swanson. Over the past 20 years, I’ve coached individuals and teams to break through mental and emotional barriers. My own path—competing in CrossFit, surviving extreme conditions, and managing large sales territories—has given me unique insights into the power of resilience. I’m here to help you harness that same power in your life.

How to Improve Focus and Why Focus is the Foundation of Everything

I don’t know about you, but sometimes it feels like focus is the rarest thing on earth. We live in a world where our attention is pulled in a thousand directions—emails, social media, family, work… you name it. I used to think that being busy was the same as being productive. But, boy, was I wrong.

I remember the first time I really noticed how lack of focus was sabotaging my day-to-day life. I had a huge project due. You know the kind that takes everything you’ve got to finish? Yeah, one of those. But instead of tackling it head-on, I kept getting distracted by all the small stuff—checking my phone, organizing my desk (for the hundredth time), even just staring out the window. At the end of the day, I hadn’t made a dent in the project, and I felt drained.

That day, I realized something: focus isn’t just a nice-to-have, it’s a must. Without it, you’re like a ship lost at sea, drifting wherever the waves of distraction take you. The ability to focus—to really zero in on what matters—makes all the difference. That’s when I began to figure out how to improve focus in my life, and trust me, it’s been a game changer.

Now, I want to share what I’ve learned along the way, mistakes and all. Because let’s face it, learning how to improve focus is a skill you can develop, but it takes work and a lot of trial and error.

The Power of Attention and Focus

One thing I’ve learned is that attention is like a superpower. Where you place it, things grow. It’s true for your career, your relationships, even your personal goals. But here’s the kicker—attention is finite. It’s like having only so much water to pour on a garden. You can either focus on one plant and watch it bloom or scatter the water across everything and watch nothing grow.

I once tried multitasking my way through life, thinking I could give a little attention to everything and make it all work. Spoiler alert: it didn’t. I was exhausted and felt like I wasn’t getting anywhere. That’s when I had to learn how to improve focus by being intentional with my attention. It’s not about doing more, it’s about doing less, but better.

To really see the power of focus, start with something simple. Choose one task each day that really matters and give it your full attention. Set a timer for 25 minutes and go all in. Don’t check your phone. Don’t even glance at it. It’s called the Pomodoro technique, and it’s a great way to get into the flow. You’d be amazed at what you can get done when you stop trying to do everything all at once.

How to Improve Focus Through Daily Habits

Here’s the truth: focus isn’t just about willpower. It’s about creating habits that support your ability to concentrate. I had to learn this the hard way. For the longest time, I’d sit down to work and expect to magically focus for hours. But I wasn’t setting myself up for success. I was running on caffeine, staying up late, and expecting my brain to perform like a machine.

That’s when I realized that improving focus starts long before you sit down to work. It’s about creating a routine that primes your brain for deep work. Here’s what worked for me on how to improve focus through daily habits:

• Morning mindfulness: Starting the day with 5 minutes of mindfulness or meditation helps clear the mental clutter. You don’t need to be a Zen master; just sit, breathe, and notice your thoughts. It’s amazing how something so simple can have a huge impact on your ability to focus later.
• Exercise: Even a short walk around the block can help. When I’m stuck, I get outside. Moving your body helps clear your mind. Plus, studies show that regular exercise improves your ability to focus.
• Sleep: Yeah, I was that person who thought I could run on 5 hours of sleep. Let me tell you—it’s not sustainable. When I started prioritizing sleep, my focus improved dramatically. You can’t expect your brain to perform at its best when it’s tired.

These habits have made all the difference for me. It’s like building the foundation of a house—if you don’t have a strong base, everything else crumbles. Learning how to improve focus through these small daily routines can make all the difference.

The Role of Energy in Focus

Let’s talk about energy. I used to think focus was just about mental discipline, but I was missing a big piece of the puzzle—energy management. You can’t focus if your energy is tanked. I learned this when I hit a point of burnout and couldn’t concentrate on anything, no matter how hard I tried.

What I realized is that focus and energy go hand in hand. You can’t improve focus if you’re constantly running on empty. I started paying attention to my energy levels throughout the day. I noticed that I’m sharpest in the morning, so that’s when I tackle my most important tasks. By the afternoon, my energy dips, and that’s when I focus on lighter tasks, like responding to emails.

If you’re feeling drained all the time, take a look at your routines. Are you staying hydrated? Eating foods that fuel you, not just fill you? I found that when I started eating more whole foods—fruits, veggies, lean proteins—my energy levels stabilized, and my focus improved.

Sleep, as I mentioned earlier, plays a huge role too. Don’t skimp on rest if you want to improve your focus. Think of your energy like a battery—you’ve got to recharge it regularly to keep going. Figuring out how to improve focus means paying attention to your energy levels and taking care of your body.

Overcoming Distractions: Practical Tools and Techniques

Distractions are everywhere, and if we’re not careful, they’ll steal our focus without us even noticing. For the longest time, I thought I could power through distractions by sheer willpower. But you know what? That doesn’t work—at least not for me.

One of the best tools I’ve found is setting clear boundaries. When I’m working, I make it clear to everyone around me (including myself) that this is focus time. I silence notifications, close unnecessary tabs, and, if necessary, put my phone in another room. Trust me, the world will survive without your immediate response to that text.

Another game-changer for me was creating a distraction-free workspace. I used to work from my couch, which was comfy but not exactly conducive to focus. Now, I have a dedicated workspace, free of clutter, and that helps me mentally shift into focus mode. This small step helped me in the journey of how to improve focus.

One more thing that’s been surprisingly effective? Noise-canceling headphones. Blocking out background noise helps me get into the zone faster. Whether it’s music or white noise, find what works for you to create that mental space for focus.

Conclusion: Mastering Focus for Life Success

But here’s the thing: it’s a journey. There’s no “finish line” where you’ve perfected focus forever. Some days will be harder than others, and that’s okay. What matters is that you keep coming back to the practice. Whether it’s setting boundaries, building better habits, or managing your energy, it all adds up.

So start small. Pick one tip that resonated with you today and give it a try. Over time, you’ll see the impact. You’ll feel more in control, more aligned with what truly matters, and ready to tackle whatever life throws your way.

And if you stumble? That’s all part of the process. Keep going—you’ve got this. Learning how to improve focus is a continuous journey.

Final Word: Focus is like a muscle. The more you train it, the stronger it gets. Keep learning, keep experimenting, and most importantly, keep showing up. That’s how you improve focus and unlock your full potential.