Focus

Listen to calm music or pink noise without a hard beat to help calm you for sleep.

Things with a hard beat in them are bad for your sleep.

one person who lived it

If you need unobtrusive background noise, try listening to Stars of the Lid.

The droning sound signals to the brain that it is time to work.

one person who lived it

Listen to music and keep moving rather than sitting down to occupy your brain and transition between tasks.

Music keeps the brain occupied and moving helps progress from task to task.

one person who lived it

Play nature sounds with rain at high volume to block external noise and feel isolated while working.

It helps you feel alone, keeping you focused and relaxed.

one person who lived it

Listen to monotonous sounds like fans, rain, or trains to help you zone out and maintain focus.

Anticipating the sound allows you to completely zone out.

one person who lived it

Avoid pairing enjoyable stimuli like music or podcasts with mundane tasks.

This trains the brain to be more avoidant of boredom and can impede focus on harder tasks later.

one person who lived it

Listen to familiar music with known lyrics to occupy subconscious trains of thought.

Knowing how the song goes prevents the lyrics from derailing your main purpose.

one person who lived it

Play Electroclash or neo-80s music, such as tracks by Kavinsky or Miami Nights 1984, to help focus during homework.

It helps with focus and sounds great.

one person who lived it

Listen to familiar, vocal-heavy music at low volume if you know the lyrics.

People with milder symptoms sleep better this way.

one person who lived it

Try listening to lyric-free Chillstep or chillhop music to relax and inspire your train of thought while working.

It is relaxing and inspires the train of thought.

one person who lived it

Avoid the Hotline Miami soundtrack for focus tasks if you find it too energetic.

It may be too energetic for some.

one person who lived it

Do boring things on purpose, such as sitting without music or walking without podcasts.

It lets your brain experience unstimulated time; it may feel unbearable at first but can become peaceful.

one person who lived it

• Listen to podcasts or focus music while doing boring tasks to add stimulation.1

Select music that is happy yet calm to maintain focus without inducing sadness or the urge to dance.

Sad songs reduce the desire to work, while overly energetic songs distract with the urge to dance or sing.

one person who lived it

Shuffle through the God Is an Astronaut discography to soothe yourself while focusing on work.

The music is soothing and relaxing yet aids focus.

one person who lived it

Focus by listening to older video game tracks with repeated tunes that allow your brain to expect what comes next.

It relaxes the subconscious rather than forcing it to decipher abstract modern sounds.

one person who lived it

Listen to rain or thunderstorm loops to calm a loud mind and overcome initial hurdles in focusing.

It helped one person get over the initial hump when their mind was very loud.

one person who lived it

Use earphones to block out surrounding sounds and enter a workflow state.

Earphones prevent distraction from other sounds, whereas music over a general system does not.

one person who lived it

Avoid new music you like during tasks if you tend to sing along or focus too much on the music; instead, consider how your engagement level affects your work.

Knowing the music leads to singing along or increased focus on the music rather than the task.

2 people, independently

Avoid listening to music with lyrics while working to prevent breaks in concentration.

Lyrics can break your concentration regardless of whether you like the song or not.

one person who lived it

Listen to the NieR: Automata soundtrack for calming focus.

It is described as calming and effective.

one person who lived it

Use music your brain already recognizes as effective rather than unfamiliar ambient noise.

Familiar music is more effective and avoids feeling like horrible noise you don't recognize.

one person who lived it

Study with library or exam-like background noise rather than complete silence to simulate test conditions.

Exams are rarely completely silent.

one person who lived it

Use the same music playlist repeatedly while studying so your brain becomes familiar with it and avoids distraction from the music itself.

Familiarity prevents the brain from getting distracted by the music, helping prevent straying when focus is lost.

one person who lived it

Play musical instruments slowly enough to avoid mistakes.

Don't practice sucking

one person who lived it

Tune into pop classical stations featuring orchestral versions of popular songs without vocals for upbeat but non-distracting work music.

It is satisfying and upbeat without being distracting.

one person who lived it

Play loud music, such as EDM, guitar solos, or movie soundtracks, while exercising.

It enhances motivation.

one person who lived it

Listen to the Powerhouse (Cartoon Factory) soundtrack during repetitive or mind-numbing jobs.

The music improves as the job becomes more repetitive.

one person who lived it

Listen to lofi remixes of video game music to maintain focus while enjoying nostalgia.

The twist prevents distraction from gaming memories while providing concentration and pleasantness.

one person who lived it

Use Nine Inch Nails' 'Ghosts' or the Trent Reznor and Atticus Ross score for The Social Network for studying.

The score is described as perfect for studying.

one person who lived it

Listen to themes from boss battles or logic games (such as Ace Attorney, Mario RPGs, or Zero Escape) to rev yourself up.

They really rev you up.

one person who lived it

Play rain sound effects in a browser tab at 50% volume alongside preferred music.

It creates a comforting atmosphere for creative work.

one person who lived it

• Use film scores as background audio when you require concentration.5

Play the Fistful of Dollars soundtrack while playing billiards.

It creates an epic atmosphere.

one person who lived it

Listen to Jeremy Soule mixes from Skyrim to leverage a Pavlovian response for studying.

It works wonders if you have played Skyrim and established a Pavlovian response.

• Requires prior familiarity with Skyrim

one person who lived it

Use Morrowind and Oblivion OSTs as alternatives to Skyrim.

They are at least as good as Skyrim's.

one person who lived it

Play Jeremy Soule's scores for Skyrim and Oblivion while doing various tasks.

These game soundtracks often add to many activities.

3 people, independently

Listen to the Undertale soundtrack while studying or working.

It is awesome for these activities despite some considering it cringey.

• Some people deem it cringey.

one person who lived it

Play Assassin's Creed or Tron Legacy soundtracks while driving or riding.

Tron Legacy is described as having an amazing OST for these activities.

one person who lived it

Listen to Final Fantasy - Distant Worlds if you enjoyed the Squaresoft era of Final Fantasy.

It provides a nostalgia overload for fans of that era.

one person who lived it

Use Hunger Games soundtrack (excluding District 12 songs) for epic vibes.

Tracks like 'entering the capitol muttations Penthouse/Training' are awesome.

one person who lived it

Listen to the Battlestar Galactica soundtrack by Bear McCreary for drum-heavy energy.

The music features drums everywhere.

one person who lived it

Listen to contemporary classical composers like Dutilleux, Varese, or Boulez for studying.

It really works.

one person who lived it

Listen to soundtracks from Skyrim, Civilization, or Disco Elysium to improve focus.

3 people, independently

Take up exercise, such as walking or working out, to allow the mind to wander productively or reset focus.

A good walk or workout can help you be more focused later.

2 people, independently

• Go for a good run to clear your head completely, allowing you to focus intensely and for long periods afterward.2

Narrate your thoughts and actions out loud while working to refine your thought process.

It forces you to dwell on fleeting thoughts.

one person who lived it

When stressed or down, go for a bike ride or a drive to satisfy a craving for forward motion.

It improves mood.

one person who lived it

Go for a hike or spend time in nature to calm yourself.

It helps calm you down.

one person who lived it

If you are stuck doom-scrolling or unable to start work, go for a walk outside.

One person found it helped them want to get started on schoolwork by the time they got back.

one person who lived it

Watch longer YouTube videos (10-15 minutes) instead of short clips to help retrain attention.

It helps.

one person who lived it

Schedule short, dedicated blocks of deep work (e.g., 30 minutes) daily with zero interruptions to train focus muscles.

It makes the brain feel quieter and ideas clearer.

one person who lived it

• Block time in your calendar for deep work and strictly prohibit yourself from moving or doing anything else during that period.5

Accept that deep work will feel unpleasant, as this discomfort is how you get better.

Deep work feels unpleasant because that is the mechanism for improvement.

one person who lived it

Try mindful breathing for 10 minutes a day.

It can help improve concentration.

one person who lived it

• Practice meditation for 10 minutes daily, preferably in the morning before getting out of bed.2
• Meditate daily, gradually increasing duration, to train focus like a muscle.4

Expect focus to return in small, frustrating increments rather than all at once after stopping heavy scrolling.

Rewiring the brain is a slow process; one week is not enough time for it to feel significant yet.

one person who lived it

Do not plan your day down to the minute if you have concentration problems.

It will not work for someone with concentration problems.

one person who lived it

Do cardio exercise that increases your heart rate.

More blood flow to the brain increases focus.

one person who lived it

Go to a designated space like a library or coffee shop with your materials and a plan to trigger your brain into focus mode.

A designated space triggers work/focus mode.

2 people, independently

If you stop retaining information while studying, play a few sessions of Call of Duty Black Ops II to wake up.

It helps when you realize you aren't soaking anything in anymore.

one person who lived it

Make your writing interesting to yourself to maintain focus if you struggle with attention span.

Making the task engaging helped one person work consistently for hours.

one person who lived it

Take deep breaths if you are short on time to reset your brain.

It feels like flossing residual dopamine out of the brain.

one person who lived it

Play single-player video games that require focus early in the morning.

Your brain is fresh in the morning, making it better than playing at the end of the day.

one person who lived it

Try to empty your mind and stop overthinking while doing tasks, as this can help.

it will help

one person who lived it

Work on personal goals during early morning hours (e.g., 4 AM to 7 AM) if nighttime focus is poor.

one person who lived it

Combine quiet sitting with contact with nature, such as looking at a stream, pigeons, insects, or a fire.

Looking into a fire can be a soul cleanser.

one person who lived it

Play 'Brain Age: Concentration Training' to help reduce procrastination.

One person reported it helped them procrastinate less after playing for a few weeks.

• Based on one person's experience over a few weeks.

one person who lived it

Practice mindfulness meditation to an extent to help aim for flow in tasks.

Mindfulness meditation can help achieve flow, which is hard but possible.

one person who lived it

Identify your personal maximum sustainable study hours (e.g., 4-7 depending on exam proximity) and stick to them to prevent failure from overreaching.

Aiming beyond this limit leads to failure.

one person who lived it

Reward yourself with physical activity like push-ups or a quick walk after work sessions instead of watching videos.

This increases blood flow and oxygen to the brain.

one person who lived it

Do tasks first thing in the morning without any distractions like phones or TV to maintain focus and motivation.

Sitting down and taking time leads to losing motivation or drive.

one person who lived it

If forcing harder doesn't fix stress-associated study habits, try shorter cycles with real breaks and change your environment slightly.

Forcing harder won't fix it.

one person who lived it

Practice focusing through physical exercise, such as running on grass while keeping eyes on the ground.

Physical exercise can add to focus.

one person who lived it

Perform Wim Hof breathing exercises before starting work to energize the body and clear the mind for heightened clarity.

It boosts energy and clears the mind.

one person who lived it

Read books providing rules and tactics to stay focused and avoid shallow work.

It helps you do work deeply and avoid distractions that hurt productivity.

one person who lived it

Set up your coffee maker with a timer to brew automatically about 15 minutes before your alarm goes off.

The aroma motivates you to get up.

one person who lived it

Use a low-level, familiar distraction (like rewatching old shows) in the background while working to prevent falling into deeper procrastination wormholes.

Familiar content does not require full attention, whereas new or complex distractions (like music that makes you dance) can derail you.

• Music or engaging media can cause procrastination instead.

one person who lived it

If concentration or focus is the issue, set specific goals rather than time limits.

Specific goals are much better for concentration/focus issues.

one person who lived it

When you notice your focus slipping during the day, pause to consciously acknowledge what is happening and redirect your attention to the present moment.

Meditation trains the mind to return to the present over time.

one person who lived it

Take up physical activities like mountain climbing or shouting along to loud music to calm down and regain focus.

These actions helped one person calm down a bit.

one person who lived it

Write and follow a realistic schedule to improve your ability to stay focused.

It helps with the ability to stay focused, not just libido.

one person who lived it

Journal every morning and practice sitting quietly in meditation to become more present.

These practices can make you more aware and thoughtful.

one person who lived it

Pair a physical movement with your task to occupy your brain and reduce the bandwidth available for distraction.

Physical movement may keep the brain occupied enough that there is no extra bandwidth to get distracted.

one person who lived it

Schedule specific times away from technology for long-attention-span activities like reading.

If you do not make the time, you never do it; exercising self-discipline for a few weeks restores attention span.

one person who lived it

Adopt meditation, better diet, hydration, and exercise routines.

These changes alone can make a massive difference.

one person who lived it

To help regain flow and focus, try writing morning pages and meditating in the morning.

This approach will absolutely help.

one person who lived it

Go for a run, swim, or cycle to control distractibility.

One person found it a lifesaver for controlling distractibility because their body gets tetchy.

one person who lived it

Eliminate unnecessary distractions for an extended period to rewire your brain; expect the first two weeks to be brutal, with shifts starting in week three and craving silence by week six.

one person who lived it

Check for physical discomforts, such as poor chair height, that may be hindering your focus.

Adjusting physical ergonomics can rejuvenate focus.

one person who lived it

If you struggle with productivity, try working a balance of days in the office and at home; one person reported this made their productivity much better.

one person felt their productivity was much better

• based on one person's experience

one person who lived it

If you cannot meditate, satisfy your mind and reduce skippiness by working with your hands, such as washing dishes or fixing things.

Working with hands satisfies the mind when regular meditation is not effective.

one person who lived it

Build boredom into your day by doing chores without headphones or entertainment.

Doing crappy chores without constant backup entertainment makes fun time tasks hold interest better.

one person who lived it

Take 20-minute walks after lunch to improve afternoon focus.

The combination of habits genuinely improved afternoon focus.

one person who lived it

Stop multitasking unnecessarily, particularly avoiding simultaneous inputs like Reddit, shows, and chats.

Being used to a stream of different inputs is not good.

one person who lived it

Study or work immediately after waking up to use a fresh mind.

A fresh mind helps you see things clearly.

• Ensure you have had enough sleep the night before.

one person who lived it

Treat yourself with the respect you would show a VIP, rather than bossing yourself around.

You are the most important person in your life.

one person who lived it

Write down worries before sleep to let your brain switch off.

• Writing them down can be difficult if thoughts are scrambled.

3 people, independently

Use a bullet journal to organize tasks.

works well

• Sounds girly

2 people, independently

• Read 'Getting Things Done' and build a system based on the method described in the book.4
• Use a bullet journal to focus on and time-block your activities.4

Force yourself to attend workouts daily until it becomes a non-negotiable routine.

It becomes such a part of your routine that missing a day feels out of place.

one person who lived it

Ask yourself what you would regret not accomplishing if you couldn't do anything for 24 hours to gain clarity on priorities.

It gives clarity to what you have.

one person who lived it

Expand your comfort zone by 5% at a time by picking one slightly uncomfortable thing to do on a schedule, making it predictable and safe for your brain.

Predictability is safe for the brain.

one person who lived it

Live courageously to open more doors in your life.

Life expands in proportion to one's courage.

one person who lived it

Remove fluff and take consistent daily action toward your goals.

This will get you closer to what you aspire to.

one person who lived it

If a new activity feels hard at first, take small steps to get used to it before adding new goals.

Things become easier with every day as you get used to them.

one person who lived it

Start fitness habits with extremely small actions, such as five squats or ten push-ups a day, and gradually increase over time.

8 people, independently

Choose a simple task to start when resuming work.

It helps ease back into the workflow.

2 people, independently

Limit time spent watching the news.

You cannot control what is happening outside, only what you do while it is happening.

one person who lived it

Focus on sleeping well over waking up early.

You will be more productive.

one person who lived it

Compress your effort into a fixed number of hours rather than extending your day; if it doesn't fit in that time, it doesn't fit in your life.

one person who lived it

Focus on tasks using the ABCDE method: A for absolutely must do, B for best if done, C for indifferent, D for delegate, and E for eliminate.

It helps focus on tasks the right way.

one person who lived it

Start with the most recent assignments if late penalties apply, or use the snowball method by knocking out the easiest task first to build momentum.

Momentum builds as you clear items.

one person who lived it

List your habits, rank them by the usefulness they would yield after three years, and drop lower-priority habits that interfere with higher ones or cause burnout.

Lower-priority habits may interfere with more important ones or lead to stress and exhaustion.

one person who lived it

Practice performing tasks efficiently and without forcing or rushing to avoid built-up stress.

Forcing or rushing leads to built-up stress.

one person who lived it

Stop overthinking details and start doing the task immediately, trusting that you can fix it later if it is not right.

Thinking prevents action.

one person who lived it

Break large projects into parts and focus only on performing one part at a time.

3 people, independently

Stack new habits onto existing ones, such as journaling while drinking coffee.

4 people, independently

Develop routines for pedantic tasks.

You don't have to think about them and can do them on auto-pilot.

one person who lived it

Pretend you are giving a tutorial while performing repetitive tasks to make them easier to continue.

It makes the task slightly more entertaining.

• The pretending itself can eventually become repetitive and boring.

2 people, independently

Start the activity immediately without deliberating all day; once you are there, habits will kick in.

Thinking about it all day makes it feel like a chore.

one person who lived it

Make a list of small, easy tasks to do as stimulating alternatives to reels.

These easy wins are stimulating and satisfying without being reels.

one person who lived it

Reduce your daily work goal to a manageable amount, such as 4.5 hours, rather than attempting an unachievable 12-hour target.

12 hours is described as unachievable without amphetamines.

one person who lived it

Ease into studying by starting with small tasks rather than attacking the hardest part immediately.

Doing too much at once can lead to burnout.

one person who lived it

Sit with yourself and talk about what is important to gain clarity.

Talking to yourself can do wonders for clarity.

one person who lived it

Repeat the word 'systematically' to yourself to focus on doing just one task at a time.

This helps maintain focus until tasks are finished.

one person who lived it

Accept that you cannot do all things and say no to yourself to focus on activities.

one person who lived it

Take up singletasking rather than multitasking, since shifting between tasks consumes energy.

Shifting between tasks consumes energy.

3 people, independently

Structure your days by dedicating specific days to different tasks, such as cleaning, introductory studying, involved studying, and deep work.

Cleaning is hard, so separating it helps manage complexity.

one person who lived it

Separate tasks into categories: 'have to do', 'need to do', 'want to do', and 'want to want to do'.

This helps distinguish essential duties from merely admiring someone else's ability in things that look interesting.

one person who lived it

Reframe a heavy workload by viewing it as 'room for activities' rather than a burden of things you have to do.

one person who lived it

Take items to their final destination when you are already making a trip there.

It is efficient multi-tasking.

one person who lived it

Limit your research to only the current task to avoid idleness or procrastination; for example, if working on meditation, research only meditation.

Researching unrelated topics means you are being idle or procrastinating.

one person who lived it

Clean yourself up and dress professionally every day, even if working from home.

The routine signals to your brain that you are entering society.

one person who lived it

Write down information even if you think you will definitely remember it.

If it is important enough that you believe you won't forget it, writing it down ensures you don't.

one person who lived it

Ruthlessly eliminate unproductive activity and focus exclusively on the single most important task until it is done well before moving to the next.

Success comes from this elimination and focus.

one person who lived it

Take action immediately rather than waiting to learn everything beforehand.

You will only truly learn when you take action.

one person who lived it

Write down random thoughts that pop into your head when you cannot look them up immediately, intending to research them later.

• One person reported never actually looking any of those things up.

one person who lived it

Set your phone to silent with no vibration to avoid distraction from beeps and buzzes.

Hearing a beep distracts you from other tasks, creating an urge to check the phone.

• This may not work for time-sensitive texts or calls.

one person who lived it

Shift your identity so you no longer see yourself as someone who scrolls.

This shift can make scrolling feel boring.

one person who lived it

Remove apps that do not provide significant value to your goals.

Feeds drain the mind while valuable resources rewire it.

one person who lived it

• Delete social media apps to stop engaging in activities that provide pleasure without value.1

Reduce daily screen time to prevent cognitive fatigue and retrain the brain to tolerate lower dopamine frequencies.

High screen time can leave the brain fried and condition it to need constant new dopamine hits.

one person who lived it

Turn off data and notification sounds for a day or two to make your phone function as an actual phone again.

It reduces stress and saves battery life since the phone doesn't constantly try to update.

one person who lived it

Limit open browser tabs and hide your bookmark bar.

Seeing them can trigger you to click on them.

one person who lived it

Remove infinite scroll apps from your phone's home screen.

It may make your brain feel calmer.

one person who lived it

Charge your phone away from your bed.

It helps get better sleep and prevents scrolling past bedtime.

one person who lived it

If you struggle with phone usage, try meeting friends or going for walks.

This helped one person most.

one person who lived it

Put your phone in another room while watching movies or TV shows.

This stops you from googling details about the show or rewinding due to phone distractions, preserving the experience.

• One person stated they do not need to do this to avoid using their phone.
• Another raised concerns about missing urgent calls from family members.

one person who lived it

• Leave your phone in another room while reading.2

Aloud say 'I'm willing to miss out' ten times to feel liberated from FOMO.

It feels liberating.

one person who lived it

Establish new habits to fill the time created by quitting social media to prevent relapse into old habits.

Without new habits to fill the void, people tend to return to old behaviors.

one person who lived it

Block short-form social media reels to prevent them from sinking your focus.

Short-form reels are identified as a big sink for focus.

one person who lived it

Allow yourself short breaks to browse social media if needed, rather than fighting the urge entirely.

It's not a bad thing to spend time browsing as a break.

one person who lived it

If possible, make yourself unreachable for two weeks to reduce stress.

It helped massively.

one person who lived it

Set your phone to Do Not Disturb unless you are waiting for something critical.

This prevents you from reflexively checking the device every time an alert appears.

4 people, independently

When reaching for a distraction, ask yourself what emotion you are trying to avoid feeling right now.

Distraction is often used to avoid feelings like silence, boredom, or guilt.

one person who lived it

Acknowledge that short-form content may have rewired your brain to reject media without frequent dopamine hits.

Short-form content conditions the brain to expect a hit every 15 seconds.

one person who lived it

Stop using social media scrolling as a form of rest.

It contributes to burnout cycles because it is not rest.

one person who lived it

Stop or drastically reduce consumption of short-form content like TikTok, Instagram Reels, and Twitter threads.

Endless scrolling can take over your brain and damage your attention span.

one person who lived it

Wait 24 to 48 hours before pursuing a new idea or purchase, avoiding further research during this time.

This allows the initial excitement to subside.

one person who lived it

Practice mindfulness to recognize that time spent scrolling is gone forever.

It helps you stay alert.

one person who lived it

Use a timer that beeps frequently (e.g., every 30 seconds) while engaging in distracting activities; do not turn it off until you stop the activity.

The frequent beeping is painful and discourages the behavior.

one person who lived it

Say aloud the next item on your list to maintain focus.

It prevents spending excessive time on distractions like browsing Reddit.

one person who lived it

Resist looking at your phone immediately upon waking.

It sets your mind up for distraction and overstimulates it.

4 people, independently

Delete apps entirely rather than just logging out, as logging out does nothing and you need actual friction.

You need actual friction.

one person who lived it

Leave your phone away from you where you cannot see its screen during focus sessions.

It helps reduce temptation.

one person who lived it

If you struggle to wake up, use an alarm app that requires solving math problems to snooze and retyping a nonsensical string of characters to turn it off.

One person reported this setup works pretty well for waking up.

one person who lived it

Remove distracting apps from your home screen to make them less accessible.

It makes it easier to catch yourself using them.

one person who lived it

Remove app versions of social media and use the browser versions instead.

Browser versions are painful to use, causing you to fatigue quickly.

one person who lived it

Keep a fidget toy nearby and pick it up instead of your phone when you feel the urge to distract yourself.

It helps maintain attention without mindlessly grabbing the phone.

one person who lived it

Keep a pocket journal nearby and write down thoughts, errand notes, or ideas instead of consuming content on your phone.

It shifts you from constantly taking in information to creating and sending out.

one person who lived it

• Carry a small notepad when outside to write down directions, grocery lists, or creative thoughts instead of using your phone.2

Forbid casual internet use except for talking to people you know personally; do not browse for anything you don't need.

Casual browsing clutters the head, buries real tasks, overloads the brain, and prevents being fully rested.

one person who lived it

Limit web searches to the first three results to avoid getting lost in hyperlinks.

prevents getting lost in hyperlinks

one person who lived it

Take photography on walks in nature to disconnect from the internet.

Focusing on finding subjects like birds or insects makes you forget about your phone.

one person who lived it

Replace social media app icons on your home screen with book reading apps to disrupt muscle memory habits.

This breaks the automatic habit of opening social media.

one person who lived it

Disable all lock screen notifications so you only see the time when picking up your phone.

This allows you to put the phone away again immediately after checking the time without seeing distracting alerts.

one person who lived it

Spend time alone in public places to become more comfortable with your surroundings and reduce feelings of being an outsider.

One person found this helped them get more comfortable after feeling hyper-aware.

one person who lived it

Stand up while checking social media to prevent getting comfortable and ignoring timers.

Sitting down makes one likely to ignore timers and get more comfortable; standing works better for one person.

• This worked for one person.

one person who lived it

If you no longer enjoy video games and want to progress in life, uninstall them completely; one person felt much better after doing so.

• Based on one person's experience

one person who lived it

Delete social media apps when you are busy with other fun activities.

It is easier to quit when you are constantly engaged in enjoyable alternatives.

one person who lived it

Play TV shows or podcasts with voices on repeat to simulate social presence and comfort if being alone makes you feel weird or bothered.

Being alone bothers some social people and makes them feel weird; voices provide comfort.

one person who lived it

Lower overall stimulation by allowing yourself to be bored, avoiding phones during walks, meals, and short waits.

Focus slowly came back.

one person who lived it

Turn off push notifications for emails completely to focus on the task at hand.

Constant alerts and sounds can be super distracting.

one person who lived it

Sit with the discomfort of not having your phone and reflect on your feelings instead of distracting yourself.

one person who lived it

Check your phone only when you can articulate a valid reason for doing so.

This reduces checking frequency and increases productivity.

one person who lived it

Dress in formal attire, such as a suit, to calm your mind and reduce the urge to check your phone.

This leverages the 'Alter Ego effect' and 'enclothed cognition', helping you defer worrying about notifications.

one person who lived it

Set specific times to check other platforms and incorporate mindfulness practices like focusing on breath.

Gradually reducing time on platforms can be helpful.

one person who lived it

Occasionally spend a day without digital equipment, using only print and vinyl media.

It may help concentration.

• might work for you

one person who lived it

Create a separate computer user account with only necessary bookmarks to prevent habitual social media distraction.

It is easy to open sites like Reddit out of habit.

one person who lived it

Use electronic distractions only after finishing a medium-sized task.

This turns entertainment into a reward rather than a default habit.

one person who lived it

Choose productive tasks that offer delayed gratification over the instant dopamine from phone use.

Instant gratification from phones can negatively affect you in the long run.

one person who lived it

• Quit using your computer and engage in outdoor activities or hobbies to break the loop of instant gratification.1

Keep a mini journal noting daily activities that bring joy to motivate yourself to engage in hobbies instead of scrolling.

One person realized they were spending too much time scrolling their phone and started noting down things that brought them joy.

one person who lived it

Avoid using technology during downtime intended for resting your focus.

Constant technology use takes a toll on willpower.

one person who lived it

Recognize that capitalist grind culture makes dedicated leisure feel illegal, leading to scrolling short-form content as the only allowed leisure.

one person who lived it

Wean yourself off social media gradually if you experience uncontrollable urges to check it.

one person who lived it

Redirect energy from quitting harmful apps into constructive learning, such as studying a new language.

one person who lived it

Assign a unique notification tone for specific important contacts so you know immediately if urgent attention is required.

one person who lived it

Shift to a specific workspace such as a library, campus, café, or kitchen counter to reduce interruptions and prepare your brain for tasks.

Moving to another location readies your mind for labor, while social expectations deter idling.

5 people, independently

Place a small, low-light clock next to your bed.

The low light ensures it won't bother your sleep.

one person who lived it

Keep your study table clean to help align your mind and motivate you to study.

One person found that a clean table helps them align their mind and motivates them to study.

one person who lived it

Store your mouse in a location that requires you to get up and walk across the house to retrieve it, giving yourself time to think and curb impulse gaming or browsing.

The physical effort provides time to reflect on the impulse.

one person who lived it

Set up distinct digital profiles for academic work and personal time to restrict access to distracting apps.

This helps stop you from switching to other tasks during lessons.

• One person forgot the password for their study account and used that as an excuse not to study.
• Another person reported never opening the designated study account.

3 people, independently

Use your computer only in one specific spot that is not the most comfortable chair.

To discourage leisure browsing.

one person who lived it

Study in a library or public space instead of at home to concentrate better and avoid distractions from things to fiddle with.

The nature of the surroundings makes it easier to concentrate.

one person who lived it

• Study in locations away from home, such as cafes, friends' houses, or your car, to avoid home distractions.1

Write your daily to-do list on a physical dry erase board the night before, avoiding digital devices.

The physical act of writing nails the tasks into your subconscious.

one person who lived it

Keep your study area clean and free of visual distractions.

Fewer items catching your eye is better for focus.

one person who lived it

Assign specific physical locations for work and leisure, such as a desk for study and a couch for videos, and do not mix them.

4 people, independently

Write down distracting thoughts immediately so you stop thinking about them and can return to reading.

You'll never stop thinking about it otherwise.

one person who lived it

Jot down distracting ideas on a whiteboard in your room so you are reminded every time you leave.

One person found they would always forget digital lists on their phone, but leaving the room triggers a reminder from the board.

one person who lived it

Change your work environment to remove distractions or create new associations with productivity.

Environment is cited as the number one thing killing productivity; changing it helped one person get more done.

one person who lived it

Move or rewrite sticky notes occasionally to prevent them from becoming background noise that you ignore.

Re-shuffling or re-writing ensures they don't become part of the desk space you tune out.

one person who lived it

Doodle or draw in notebooks during class to aid listening without creating noise or visual distractions for peers.

Unlike fidget toys or pen spinning, this does not make noises or get other people's attention.

one person who lived it

Place work materials like research or word documents directly in front of you to compete with electronics on your desk.

This levels the playing field against digital distractions.

one person who lived it

• If you struggle with digital distractions, try printing out your assignments to remove the temptation of using a computer for non-work activities.1

Study outside to avoid fighting inner distractions.

It makes studying easier by removing the need to battle internal distractions.

• One person's solution

one person who lived it

Define your priorities clearly so that distractions become obvious and easy to avoid.

Knowing priorities makes distractions clear.

one person who lived it

Keep a clear, tidy work environment that is separate from other activities.

Tidiness is a huge factor in productivity and avoids confusion.

one person who lived it

Optimize your environment by choosing positive settings such as music, friends, fitting clothes, or cologne to improve your state of mind.

Positive settings have significant effects on the mind.

one person who lived it

Create a separate computer user profile dedicated solely to work, with distinct history and desktop icons.

3 people, independently

Keep your computer desktop clean by filing away unrelated files and displaying only shortcuts for active projects.

It makes accidental deletions less likely and locating files in backups easier.

one person who lived it

Take a nap followed by a shower to clear your head after work.

It clears your head and reduces sluggishness.

one person who lived it

Drink coffee and freeze your room to stay awake and focused during projects.

Both help one person stay awake and focussed.

one person who lived it

Consider running if you already run or use it as meditation, but be aware it may increase stress hormones and cause joint damage over time.

Running can make some feel energized, productive, and improve mood, but others find it causes daytime tiredness, increases cortisol, and damages knees and hips.

• One person found morning running made them tired throughout the day.
• A personal trainer does not recommend running unless used as meditation due to increased cortisol and long-term joint damage.

one person who lived it

Avoid alcohol to prevent sluggishness and lack of focus in subsequent days.

Days following alcohol consumption often involve sluggishness; not drinking helps avoid this.

• Based on one person's experience of feeling effects two days after drinking any amount.

one person who lived it

Eat high-fat foods like peanut butter directly from the spoon and wait 20 minutes before struggling with difficult material.

Avoiding sugary foods prevents worsening concentration.

one person who lived it

Take breaks involving light physical activity like walking or jogging, drink plenty of water, and try invigorating exercises like Qigong to overcome drowsiness.

These activities are invigorating and help get over drowsiness.

2 people, independently

Read the text aloud to yourself to force engagement and regain focus.

It works every time for some people and helps you get focused after just a few lines.

2 people, independently

• Read foreign-language books or watch films with subtitles to force active focus.1

Read books instead of articles or watching movies to maintain the capacity for deep thinking.

Books are a deeper dive than articles or movies, which can cause a loss of capacity to think deeply.

one person who lived it

Skim around in non-fiction books to find what interests you rather than forcing yourself to read front-to-back.

You can’t really force yourself to read a book; skimming makes it more interesting.

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Read until you get sleepy before bed to build a dedicated 'read time' habit.

It helps reduce distractions by establishing a routine.

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Summarize what each paragraph or section said after reading it without looking at the text.

This ensures you understand and retain the information.

3 people, independently

Start with lightweight, easy-to-read books to train your brain to read again before attempting complex texts.

Complex books require significant effort to get into; lighter reads help build the 'reading muscle'.

2 people, independently

Read a paragraph, then briefly summarize it aloud without looking, as if explaining it to someone, to test your attention.

This is how the source tests if they have paid attention enough.

one person who lived it

Read at your own pace without setting deadlines to preserve the fun.

Setting a deadline prevents reading for enjoyment.

one person who lived it

Find a narrative thread in non-fiction texts and stay curious about what happens next.

Treating the text as a story makes it instantly more interesting.

one person who lived it

Surround yourself with visual materials like color schemes and fonts to spark insights.

They may grant a flash of insight.

one person who lived it

Reread a book you previously enjoyed to transport yourself to simpler times.

It transports you to simpler times.

one person who lived it

Spend 45 minutes outdoors reading favorite fiction that captivated you as a child.

It helps you remember the enjoyment of reading and adds vitamin D from the sun.

one person who lived it

Read books like 'Getting Things Done' by David Allen and 'Atomic Habits' by James Clear.

These guides have helped many people with productivity and workflow.

one person who lived it

Read at a pace that allows for understanding and absorption rather than trying to read quickly.

Rushing increases distraction.

one person who lived it

Read for general ideas rather than every single word, treating the text like a conversation.

Context usually fills in what you miss.

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Avoid reading complex books when you are tired.

More complex books require more concentration.

one person who lived it

Set a minimum daily reading requirement and increase the volume each week to build attention span.

This approach helped one person rapidly increase their attention span.

one person who lived it

Divide dull or overwhelming topics into small, doable steps, like reading a single page and summarizing it in one or two sentences using your own phrasing, or simply reading for 5 minutes.

3 people, independently

Research new information about the subject or company to generate genuine interest.

Genuine interest makes it easier to focus.

• Based on experience with ADHD.

one person who lived it

Focus more on production (creating or doing) than consumption (reading, watching, listening), as consumption alone does not lead to application.

Consumption is easy but leads to passivity and does not help with application.

one person who lived it

When tempted to quit a book, read reviews about how it positively affected others to inspire yourself to continue.

It inspires you to continue.

one person who lived it

Read aloud to activate multiple language centers (reading, speaking, listening) for better retention.

One person reports this activates three language centers instead of just one.

one person who lived it

Read material that genuinely thrills or interests you, even if it is considered lowbrow or easy.

Concentration becomes second nature when reading what thrills you.

one person who lived it

• Read material on topics you are genuinely interested in to maintain focus and motivation.1

Read articles instead of watching videos to improve focus.

Reading helps improve focus.

one person who lived it

Read books you are interested in; if forced to read something else, tackle it in big pieces to build suspense and motivation.

Reading in big pieces increases motivation through increasing suspense.

one person who lived it

Use different colored highlights for different types of information, such as names, dates, and unknown words.

Turning reading into a scavenger hunt forces better focus.

one person who lived it

Read and listen to productivity-related content.

It helped one person change their thought process and eventually their actions.

one person who lived it

Take detailed notes, including writing text word-for-word, when struggling to understand material.

One student found this helpful during difficult school assignments.

one person who lived it

Practice close or active reading by paying attention, interacting with the text, and asking questions.

This approach requires active engagement rather than passive looking.

one person who lived it

Treat reading like a muscle by practicing regularly; accept that retention will be low initially as your brain adjusts.

One person reported needing to reread paragraphs and accepting low retention at first before improving over time.

one person who lived it

Write out study notes from reading material to begin assimilating information even if you are not actively studying yet.

It helps start the process of assimilation.

one person who lived it

Stay engaged in reading by highlighting and taking notes.

Active engagement helps maintain focus better than passive activity.

one person who lived it

Focus on getting faster at noticing when you drift and coming back, rather than trying to never drift, as recovery is the actual skill.

You don't get better at never drifting; the recovery is the actual skill.

one person who lived it

If you must choose between hobbies, focus on those that add to relationships or provide tangible benefits like exercise.

One person in their 40s reported feeling the loss of these aspects more acutely later in life.

one person who lived it

Focus 100% on one single thing to generate exhaustion and elation that can help push back darkness.

The intensity of focus creates feelings that can scare away internal darkness.

one person who lived it

Reframe mistakes as lessons rather than wastes of time.

Mistakes teach you more than success would.

one person who lived it

When you get tired or burnt out on one learning method, switch to a different project or method.

Learning is compared to going to the gym; listening to your body prevents burnout.

one person who lived it

If you struggle with scattered focus, try dedicating a year to improving only one area of your life.

Focusing on a single area allowed for progress despite enthusiasm busts and failures.

one person who lived it

Approach focus issues as a mood and attitude management problem.

We make decisions and focus based on our mood and attitude.

one person who lived it

View changing course as a sign of adaptability rather than failure, especially when acquiring new information.

Admired people change course dramatically without it being a shortcoming; sticking to a plan despite new info is the sunk cost fallacy.

• Changing course can be overdone.

one person who lived it

Center your identity on learning and creating to prevent life from pulling you in every direction.

Without such a center, life pulls you in every direction.

one person who lived it

When starting a new skill, recognize that the urge to stop is normal for beginners and push through the hurdle before your dedicated time.

Recognizing you are new to the hobby helps you push through the initial resistance.

one person who lived it

Connect your focus symbol to a deeply meaningful goal to make the symbol more potent.

Seeing the goal in your mind and knowing focus is key to achieving it increases potency.

one person who lived it

Change your perspective to view each challenge as something that grows you.

one person who lived it

Adopt a 'growth mindset' focused on process and progress rather than a 'goal fixed mindset' focused on future outcomes.

A growth mindset leads to immediate action, while a goal fixed mindset leads to contemplation and potential failure.

one person who lived it

On low-energy days, keep moving at a reduced intensity rather than stopping completely.

Falling off completely breaks your path.

one person who lived it

Pull back on optimization and let some days just be normal rather than optimized or wasted.

The nervous system compounds under steadiness, not pressure.

one person who lived it

Acknowledge that if you naturally struggle to stay focused on boring tasks, you may switch tasks despite knowing you shouldn't; recognize this as a difficult personal tendency rather than a universal rule.

Some people can naturally single-task while others cannot, making it very hard to overcome the urge to switch when bored.

• This is described as a personal struggle that is 'very hard to overcome' and not applicable to everyone.

one person who lived it

Redirect focus away from trivial distractions toward what truly matters.

Taking focus off bullshit allows you to see a marked difference by focusing on things that matter.

one person who lived it

Focus on one or two primary interests at a time to get mastery, accepting that progress in other areas will suffer.

higher degrees of mastery require sacrifice in other areas

one person who lived it

Frame your path as necessary rather than wrong, recognizing that doing 'wrong' things may have been required to reach your current 'right' state.

one person who lived it

Search for 'thought errors' to identify cognitive distortions affecting your focus.

One person reported this helped them loads years ago.

one person who lived it

Accept that failure is inevitable and avoid over-planning backup plans to prevent learning from mistakes.

Avoiding mistakes prevents you from learning how to get better.

one person who lived it

Do not deviate from your chosen path immediately after committing, as other options will seem more attractive.

As soon as you commit, all other creative paths immediately become more attractive.

one person who lived it

View distraction not as something pushed on you, but as a state of hypnosis where you become compelled by it.

one person who lived it

Instead of fighting boredom, acknowledge it and immediately focus your attention on the next specific step you need to do.

Trying not to think about boredom paralyzes you, while focusing on the immediate action allows progress.

one person who lived it

Reduce volatility and randomness in areas of life you do not want to focus on.

Volatility requires attention; reducing it helps you pay attention to important things.

one person who lived it

Concentrate on the current moment rather than worrying about past events or future expectations.

8 people, independently

Define specific characteristics for your focus symbol, such as an arrow that keeps going forward unwaveringly despite distractions.

It deepens why the symbol represents focus.

one person who lived it

Take pride in the resilience of restarting habits after slipping, rather than expecting perfection.

one person who lived it

Accept that dealing with boredom is not intuitive because human evolution prioritized survival over alone time.

Understanding this lack of intuition helps manage the experience.

one person who lived it

Work with someone present, even if they are just on camera and muted, to help with focus.

It is helpful.

one person who lived it

When feeling an impulsive urge to choose easy entertainment over hard tasks, pause and work out why you want to do it to increase self-awareness.

It makes you more aware of yourself and feels less negative about yourself.

• It does not always result in not doing the activity.

one person who lived it

Set three specific goals to get before you die to serve as a motivating factor for your decisions.

These goals act as a motivating factor in decision-making.

one person who lived it

Write a compelling motivational message in large marker on paper and tape it where you can see it, such as at your desk.

It helps regain focus when tired, hungry, or cranky.

one person who lived it

Find mentors who are already doing what you want to do to avoid wasting time and money figuring things out yourself.

avoids wasting time and money

one person who lived it

Try body-doubling: have someone present with you throughout the work process to keep yourself on track.

One person realized they were most productive when someone was present with them.

one person who lived it

Talk yourself into doing tasks.

One person found this works.

one person who lived it

Start with just one small task to bypass intimidation and activate your internal reward system.

Completing the first step makes you likely to continue and feel good about starting.

one person who lived it

Use deadline pressure or the fear of having to retake a class due to failure to motivate action.

One person works better with deadline pressure because they procrastinate when they have stacks of time.

one person who lived it

Decide on and focus on your life goals, visualizing them in detail, to reduce dependence on fleeting motivation.

People often struggle because they are too dependent on 'feeling' like doing something.

one person who lived it

Set a timer and allow yourself to either work or sit doing nothing; the resulting boredom will eventually compel you to work.

The boredom of doing nothing gets you to work.

one person who lived it

Keep a running, dated list of progress and personal details for each student or person you manage.

Remembering small details makes people feel seen.

one person who lived it

Be kind and patient with yourself; stop calling yourself lazy or stupid because anger makes procrastination worse.

Anger won't get you anywhere and self-criticism only makes the situation worse.

one person who lived it

Communicate with your teachers about your struggles and ask if they can help reduce difficulties or provide guidance.

Teachers are usually on your side.

one person who lived it

Work on a call with a friend to create mutual accountability.

It creates a sense of responsibility because not showing up lets the other person down.

one person who lived it

• Partner with someone to share daily plans and mutually encourage each other to complete them.1

Rate yourself daily on focus and discipline scores.

Knowing you will see those scores pushes you to do better.

one person who lived it

Regularly remind yourself of the reason for your efforts.

This is vital for self-motivation and is stressed in study guides.

one person who lived it

Join a workshop to build something you haven't built before.

It provides a sense of accomplishment and a story to share.

one person who lived it

Make your 'Why'—what you want to get—a focal point of your life to generate drive and determination.

one person who lived it

Start every work period with specific, measurable objectives, such as an exact number of pages or questions to complete.

Without a specific number, there is no gauge for whether you are doing enough.

one person who lived it

Allow yourself to perform tasks poorly if you cannot do them well, rather than avoiding them entirely.

Doing something badly is better than waiting to feel motivated.

one person who lived it

Get an accountability partner to keep each other committed to daily tasks.

Having a partner works very well for maintaining daily study or task habits.

one person who lived it

• Establish an accountability partner or ask someone to monitor your progress to ensure you stay on task.2

Set a significant milestone weeks in the future and shut down the project with no excuses if you miss it.

one person who lived it

Ask teachers, parents, or others for help with getting work done, as they may be sympathetic.

People can be surprisingly sympathetic toward those struggling to complete work.

one person who lived it

Create small personal projects that specifically use concepts from boring subjects to lessen procrastination.

Procrastination lessened when this approach was used.

• Based on one person's experience

one person who lived it

Choose materials you are genuinely interested in to avoid the burden of obligation and learn faster.

We learn way better and faster when we are actually interested in something.

one person who lived it

Make SMART goals—Specific, Measurable, Attainable, Relevant, and Time-bound—so that progress is meaningful.

Progress would be meaningful.

one person who lived it

Livestream your work session, even if no one is watching, to leverage the fear of being seen wasting time as a motivator to stay focused.

The possibility of being observed makes wasting time terrifying.

one person who lived it

Avoid telling yourself '5 more minutes' of procrastination, as it rarely stops at five minutes.

The '5 more minutes' excuse typically leads to much longer periods of procrastination.

one person who lived it

Decide whether to keep goals secret to maintain intrinsic motivation or share them to increase commitment.

Speaking goals outwardly can help commit to them and avoid excuses; making yourself the only audience provides everything needed.

one person who lived it

Cycle through hobbies by focusing on one or two at a time, setting others aside temporarily, or alternating them by day.

As new hobbies are gained, older ones may naturally fall to the wayside.

3 people, independently

Spend a month being present during routine activities like mowing, brushing teeth, or commuting, then reintroduce entertainment on a schedule.

Things become more enjoyable when reintroduced on a schedule.

one person who lived it

Use a second inexpensive phone for personal use and turn off your work phone completely after hours and on weekends.

You may realize how many work communications intrude on your personal time that you hadn't noticed.

one person who lived it

Audit your weekly time and cut down on 'dead time' by blocking out specific periods for set activities in your calendar.

People often have more available time than they realize.

one person who lived it

Play disc golf daily.

It creates quality time together.

one person who lived it

Go directly from work to social meetups without stopping at home.

To avoid wasting evenings.

one person who lived it

Treat entertainment as a reward by scheduling school duties first and assigning specific gaming or leisure time afterward.

This is a behaviorist strategy.

one person who lived it

Do not sit down immediately after getting home to avoid being unable to get back up for the rest of the evening.

Sitting down often leads to staying seated for the entire evening.

one person who lived it

Invite friends over for board games to engage in active social time rather than passive relaxation.

Social time should be 'brain-time', not 'butt-time'.

one person who lived it

Play the board game Azul for deliberate entertainment.

The random selection of tiles changes the strategy every round.

one person who lived it

Time-block your day into specific segments for study, physical activity, food, socializing, and relaxation.

5 people, independently

Schedule specific hobbies on specific days of the week using block scheduling.

2 people, independently

Set a routine of pausing and resuming by taking regular breaks.

Knowing you will have to pause helps it work out.

one person who lived it

Build rest and downtime into your schedule so you are not constantly in a 'should be working' mindset.

Otherwise you use up energy without getting anything done.

one person who lived it

Try fixed point meditation.

it will help

one person who lived it

Take breaks that involve movement, resetting, or drinking water rather than surfing the internet.

Surfing during a break does nothing for me; movement, resetting, and water is what helps.

one person who lived it

Work in different areas between sessions to sharpen your review checks.

Changing location makes second and third check reviews sharper.

one person who lived it

Restart every moment instead of waiting for larger blocks of time like quarters to reset.

one person who lived it