Why We Struggle With Focus (and 3 Ways to Fix It)

We live in the most distracted era in history. Notifications ping nonstop, our to-do lists never seem to shrink, and our brains are trained to chase the next shiny thing. It’s no wonder that sitting down to focus — whether it’s for work, writing, or simply being present — feels harder than ever.

But here’s the good news: focus isn’t lost forever. It’s a skill, and like any skill, it can be rebuilt. Let’s explore why we struggle with focus and the three most powerful ways to fix it.

Why We Struggle With Focus

 1. Our Brains Are Wired for Novelty

Every ping, ding, and red notification dot is designed to hijack your dopamine system. Your brain rewards novelty — which means focus feels boring by comparison.

2. Information Overload

We process more information in a day than people did in a lifetime just a few centuries ago. Constant input leaves us mentally fatigued, making it hard to sustain attention.

3. Unrealistic Expectations

We expect ourselves to multitask and still be deeply productive. In reality, multitasking splits attention, lowers efficiency, and creates stress.

3 Ways to Fix It

1. Create “Focus Zones”

Carve out small windows of distraction-free time. Start with 20–30 minutes where you silence notifications, close unnecessary tabs, and give your brain permission to dive deep.

• Pro tip: Use the Pomodoro technique (25 minutes work, 5 minutes break).
• Even a single focus zone per day builds momentum.

2. Train Your Attention Like a Muscle

Think of focus as a muscle that weakens without exercise. You can strengthen it with deliberate practice:

• Read a book for 10 minutes without checking your phone.
• Practice single-tasking (just cook, just walk, just write).
• Gradually increase your “attention reps” the same way you would in the gym.

3. Protect Your Energy First

Focus isn’t just about attention — it’s also about energy. A tired, overstimulated brain simply can’t concentrate.

• Get enough sleep (7–8 hours).
• Stay hydrated.
• Fuel your body with whole foods instead of constant caffeine/sugar spikes.

When your energy is stable, your focus follows.

Focus doesn’t come from forcing yourself harder. It comes from working with your brain, training it to single-task, and protecting your mental energy.

Start small: create one focus zone, train your attention with micro-practices, and support your energy. Bit by bit, your ability to concentrate will return — and with it, the clarity and momentum you’ve been craving.

Ready to rebuild your focus and create lasting routines? Grab my Aligned & Abundant: 14 Days to Purpose in Action PDF — it’s packed with daily steps to help you quiet distractions, strengthen your attention, and create a life you love.