Focus
In brief
Section titled “In brief”- Attention is limited and vulnerable to distraction
- Only 3-4 hours per day are available for high-quality concentration
- Focus arises from rhythm, environment, behavior, and recovery
- Focus is trainable: priority + environment + rhythm + recovery = sustainable concentration
Heuristics
Section titled “Heuristics”Heuristics are practical rules of thumb that guide behavior without extensive decision-making. They reduce mental load and increase consistency.
Examples:
- One task at a time
- Start with 5 minutes
- Phone out of sight
- Morning = deep work
1. Foundation
Section titled “1. Foundation”The brain has fundamental limitations when it comes to attention:
- The brain cannot handle complex multitasking
- Executive functions become quickly depleted
- Focus works in cycles of 45-90 minutes + break
- Emotional stability determines quality of attention
2. Internal strategies
Section titled “2. Internal strategies”Internal strategies are about how you handle your own attention:
| Strategy | Application |
|---|---|
| Identity | ”I protect my attention” |
| MIT | Start with the Most Important Task |
| Micro-start | Start with just 5 minutes |
| Pre-focus rituals | Breathing, water, short walk |
| Brain dump | Write down all thoughts to reduce cognitive noise |
3. External strategies
Section titled “3. External strategies”Your environment has a major influence on your concentration:
- Low-stimulus workspace — Remove visual distractions
- Headphones/noise cancellation — Block auditory stimuli
- Digital hygiene — Airplane mode, notifications off
- Time blocks — Reserve fixed moments for deep work
- Start and end rituals — Mark the beginning and end of focus time
4. Execution
Section titled “4. Execution”Practical application of focus in your workday:
Pulses
Section titled “Pulses”Work in blocks of 45-90 minutes of deep work, followed by 5-10 minutes of active break. During the break: move, look outside, drink water — no screens.
Single-task rule
Section titled “Single-task rule”Do one thing at a time. Multitasking is a myth; what you experience as multitasking is rapid switching between tasks, which is cognitively expensive.
Note distractions
Section titled “Note distractions”When a distraction comes up (a thought, a task, something you want to look up): note it briefly and continue. Only assess the list at the end of your focus block.
Day structure
Section titled “Day structure”| Time | Type of work |
|---|---|
| Morning | Cognitive peak — deep work |
| Afternoon | Light tasks, communication |
5. Meta-strategies
Section titled “5. Meta-strategies”Strategies to optimize your focus system:
- Synergy — Combine behavior + environment + rhythm
- Personal focus ecosystem — Design a system that suits you
- Weekly feedback loops — Evaluate what works and what doesn’t
- Accountability — Share your intentions with someone; this increases compliance
- Consistency over intensity — 1 hour of focus time daily is better than 4 hours occasionally
6. Lifestyle and focus
Section titled “6. Lifestyle and focus”Your lifestyle largely determines your ability to concentrate:
| Factor | Recommendation | Effect |
|---|---|---|
| Sleep | 7-8 hours, fixed times | Foundation for cognitive functioning |
| Blood glucose | Keep stable | Prevents concentration dips |
| Exercise | Daily | Increases neuroplasticity |
| Stress reduction | Breathing, meditation | Improves attention regulation |
| Morning light | First 30 min after waking | Activates alertness |
7. Daily structure
Section titled “7. Daily structure”An example structure for optimal focus:
Morning
Section titled “Morning”- Exercise (walk, stretching)
- No phone first 30-60 minutes
- Deep work on your most important task
Afternoon
Section titled “Afternoon”- Communication and email
- Meetings
- Administrative tasks
Late afternoon
Section titled “Late afternoon”- Finishing ongoing matters
- Shutdown ritual: note what needs to happen tomorrow
- Mentally close work
Essence
Section titled “Essence”Build your personal focus ecosystem step by step. Start with one heuristic, experiment for a week, and then add the next.
Veelgestelde vragen
How many hours per day can you really concentrate?
Only 3-4 hours per day are available for high-quality concentration. The brain cannot handle complex multitasking and executive functions become quickly depleted. Focus works best in cycles of 45-90 minutes followed by a break.
What are heuristics for better focus?
Heuristics are practical rules of thumb that guide behavior without extensive decision-making. Examples: one task at a time, start with 5 minutes, phone out of sight, morning = deep work. They reduce mental load and increase consistency.
What is deep work and how do you apply it?
Deep work is concentrated work in blocks of 45-90 minutes, followed by 5-10 minutes of active break. Work in a low-stimulus environment, turn off notifications, and note distractions instead of reacting to them directly. The morning is the cognitive peak for deep work.
How does lifestyle affect your concentration?
Sleep (7-8 hours, fixed times), stable blood glucose, daily exercise, stress reduction, and morning light are essential for focus. Stable glucose prevents concentration dips and exercise increases neuroplasticity.
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.