3 rules I swear by for deep focus

I’ve always been obsessed with both mental and physical performance.

Even back in university when my actions didn’t reflect it, I was always learning and looking for ways to take my performance - and therefore my results - up a notch.

The one thing that I kept seeing pop up over and over again for getting results in ANY FIELD was focus.

There’s an unwritten law of the universe that states:

Your future is determined by your willingness to focus for a prolonged period of time.

If you can’t focus on something for a prolonged period of time, you can’t dedicate the necessary effort and energy to completing it to a high standard, hence your results suffer and your future suffers.

And that goes for EVERYTHING - work, study, business, the gym.

Over the past 3 years, I’ve mastered focus.

I used to struggle to get anything done without getting distracted every 2 minutes.

Now I can bang out 2 hours of deep focused work like it's second nature.

And that’s because focus isn't a trait, it's a skill - all you need to do is build it.

So here are 3 rules I SWEAR by for deep focus:

One high-priority task at a time

Multitasking splits your focus and therefore your energy, diminishing your results.

Choose 1 task that moves the needle toward your goals and focus solely on it until it’s completed.

No phone for the first 4 hours of my day

We’re all addicted to our phones.

The second we look at it in the morning our monkey brain is craving it every second of the rest of the day.

And the last thing you want is to get distracted during your work block - so you NEED to keep your brain free of this craving.

The best way I’ve found to do that is to not use my phone until I’ve completed my deep work.

All deep work done in a distraction-free room

Distractions take you out of flow and focus, meaning you have to go back into flow and focus which isn’t a “fun” process.

The initial ~25 minutes of entering deep focus is tough, it’s uncomfortable so you don’t want to have to go through it more than once in your work block.

Remove distractions - phone, people, anything else in your environment, and FOCUS.

There are obviously tonnes more things you can do to optimise your focus and help build it, but if you don’t have these 3 things down, you’re going to struggle.

These are foundational and crucial.

If you want to master your focus like I’ve mastered mine, I go over exactly how to do it in MasteryOS, click here to check it out.

- Ross

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