1. BRAIN MAINTENANCE: A HEALTHY DIET FOR YOUR MIND

Our brain is like a supercomputer that needs the right fuel and regular maintenance.

·        Train your brain: learning isn't enough; your brain needs to "play"! Games like sudoku, chess, crosswords, puzzles, or memory games are not just fun; they are excellent exercises for concentration, improving short-term memory and problem-solving skills. Make brain training a fun daily habit.

·        Get enough sleep & eat well: have you heard of "brain rot"? It was oxford's 2024 word of the year, describing cognitive decline from consuming too much low-quality online content. To avoid this and keep your brain sharp, you need 7-8 hours of sleep and proper nutrition. A healthy diet provides stable energy for the brain, helping you focus better.

2. HEALTHY BODY, FOCUSED MIND: THE POWER OF MOVEMENT & STILLNESS

Physical and mental health are deeply connected to your ability to concentrate.

·        Regular exercise: just four consecutive weeks of regular exercise can lead to a noticeable improvement in your attention span. Swimming, running, or even tai chi have fantastic benefits. When your body moves, blood circulation improves, delivering more oxygen to the brain and enhancing mental clarity.

·        Meditation and mindfulness: meditation is a powerful tool for increasing focus and reducing stress. Deep breathing and yoga are also excellent methods for connecting with yourself and bringing your mind back to the present. Spend 5-10 minutes each day "decluttering" your mind.

·        Connect with nature: sometimes, just a 15-20 minute walk in a park or sitting outside can recharge your mental batteries and improve your attention. Nature has a magical ability to help us escape the chaos and find clarity.

3. FIGHTING THE SCREEN: REDESIGNING YOUR ATTENTION

This is perhaps the number one enemy of focus in the digital age.

·        Control your devices: do you feel restless when your phone is out of reach? Don't let yourself become an "automatic news-updating machine." limit mindless social media scrolling. Use time management apps, set reminders, and organize your work scientifically. Turn off notifications and actively seek out content instead of letting algorithms pull you along.

·        Use the pomodoro technique: the pomodoro technique (25 minutes of work, 5 minutes of rest) is a great way to maintain a continuous state of focus. Short breaks help your brain recover and sustain concentration better than working for hours on end.

·        Put your phone out of reach: this isn't just to stop you from scrolling, but to remind you that the real world is right in front of you. Re-experience the simple, beautiful things that social media has stolen: the sound of the wind, the changing sky, or a phone-free conversation.

4. LEARN LIKE A CHAMPION: ACTIVE LEARNING STRATEGIES

Focus is the foundation for continuous learning and development.

·        Apply the feynman technique: physicist richard feynman had a learning method to help you grasp knowledge deeply and remember it longer:

1.     Set a goal: why are you learning this? What benefit will it bring?

2.     Grasp the knowledge: turn new information into mind maps or visualize it.

3.     Share the knowledge: teach it to someone else! If you can explain a complex topic to a 7-year-old, you truly understand it.

4.     Review and think critically: always question, explore deeper, reflect, and debate.

5.     Simplify and absorb: make the knowledge your own by personalizing it with your experiences.

·        Read physical books & use the "5 more minutes" rule: when you feel like giving up on a task, apply the "5 more minutes" rule to maintain your work rhythm. Reading physical books or focusing on one person or activity at a time are also great ways to train your attention to detail.

·        Find your "Why": understanding yourself, your core values, and what truly makes you different will provide a powerful motivation to stay focused on meaningful goals.

5. NURTURE YOUR "PRECIOUS LAND": THE POWER OF PERSISTENCE

Focus isn't an innate gift; it's a habit, a skill you must protect like "precious land."

·        Start small: don't try to change everything at once. Clean your desk, put your phone far away, or simply practice sitting still for a few minutes. Every time you resist a meaningless click or a pointless video, you are rebuilding the fence around your land of focus.

·        Don't fear mistakes: in the journey of learning, mistakes are inevitable. As polyglot steve kaufmann says, "every mistake is a step forward." feel free to try, fail, and learn from those experiences.

·        Be patient and consistent: training your focus requires daily patience and consistency for your brain to form good habits. You don't have to do everything. But if you can do one thing right, completely, without being pulled in 100 different directions-you are already ahead of most.

In an age of distraction, the person who can stay with themselves and master their own mind is the rarest-and the most valuable. Start your journey to unlocking your superpower of focus today!

See more: 5 steps to create yourself: Orientation of life goals