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Why You're Always Distracted: How to Get Back Your Focus

Updated: Dec 22, 2023

Why are you always distracted?

Are you always feeling distracted and not able to concentrate on your tasks? You are not alone. Distractions have become a part of our daily lives, and it's high time we address them. In this article, I'll delve into the primary reasons why you're always distracted and walk you through practical solutions to regain control.

1. Internet and Phone Addiction

It's no secret that we're living in a digitally dominated-era. However, the excessive use of the internet and smartphones can lead to a form of addiction, keeping us constantly distracted. If you find yourself endlessly scrolling down trashy TikTok videos, you probably have only short-term focus. SOCIAL MEDIA IS RUINING OUR LIVES. Your constant distraction is rooted in the addictive nature of social media, social media is worse than you think. It releases dopamine every time you consume such content, and even if you check your phone, it releases a tiny amount of dopamine, and you get more addicted to the internet.

Get out of the Internet's Grip

The first step to overcoming this digital dilemma is acknowledging the problem. If you find yourself incessantly scrolling through trashy social media or waiting anxiously for the next notification, it's time to take action. You have to delete social media apps from your phone right now. If your work requires social media, use them strictly on your laptop or desktop. I've written a guide on how to overcome internet addiction; Go check it out

2. The Impact of Junk Food and Sugar Overload

Your diet plays a crucial role in your ability to focus. Junk food is not only addictive, consuming too much processed food, high in sugar and chemicals, can impact your mental and physical health, and also lowers your testosterone level, contributing to your distraction.

Embrace Clean Eating

Switching to a balanced, nutritious diet can dramatically improve your focus. Incorporate wholesome foods like vegetables, fruits, nuts, lean meats, and whole grains into your meals. Avoiding sugary snacks can also help control insulin spikes and keep your energy levels stable throughout the day. Watch out for what you eat. You are what you eat.

3. Carb Overload: Can Your Lunch be Lulling You to Sleep?

Carbohydrates are essential for our body, but consuming them in excess, especially during the day, can lead to feelings of fatigue and drowsiness, hindering your focus.

Striking a Balance in Your Diet

To keep your energy levels stable throughout the day, balance your carbohydrate intake with protein-rich foods. For instance, swap your high-carb breakfast with a protein-packed alternative like eggs or cheese. You can still enjoy carbs, but I'd recommend skipping carbs until dinner.

4. The Importance of Correct Breathing

Breathing is so automatic that we rarely give it a second thought. However, incorrect breathing techniques can deprive your body of essential oxygen, affecting your overall well-being and concentration.

Breathe Right for Better Focus

Practicing correct breathing techniques can improve your focus. Breathe deeply, inhaling through your nose and exhaling slowly, ensuring the air reaches your stomach. Regularly practicing these techniques can significantly enhance your focus.

5. Distractions in Your Surroundings

Your environment plays a significant role in your ability to focus. A cluttered workspace or a noisy environment can lead to constant distractions.

Creating a Distraction-Free Zone

Keep your workspace clean and organized. Get rid of anything that may divert your attention, such as your phone or unrelated papers. If noise is an issue, consider investing in a good pair of noise-canceling headphones.

6. Staying Inside Too Long Can Affect Your Focus

Getting less sunlight can lead to feelings of restlessness and anxiety, impacting your focus. It's crucial to spend time outside for your physical and mental health overall.

Embrace the Great Outdoors

Regularly spending time outdoors, getting some sunlight at least 15 minutes a day, and exercising can improve your mood and enhance your focus. Even on cloudy days, you still get sunlight through clouds, natural light can significantly impact your well-being. Andrew Huberman spends 15 minutes outside each morning, getting sunlight into his eyes.

7. The Power of Intermittent Fasting

Intermittent fasting is not just a trend; it has numerous benefits, including improved focus. Because when we eat, our body uses energy for digesting foods. Intermittent fasting saves our energy for important tasks.

Fasting for Better Focus

Intermittent fasting can enhance your cognitive abilities. By not eating until your work is done, your body can use its energy more efficiently. You will be surprised by the increase in focus and productivity you experience.

8. Doing So Many Tasks: Are You Trying to Do Too Much?

Multitasking and busy routines can deplete your brain energy, leaving you feeling drained and distracted. If you add millionaire habits to your day-to-day routine. You might feel productive, but if doing so many tasks isn't a priority of your goal, then scrap some.

Prioritize Your Tasks

Identify the tasks that are most important to you and prioritize them. Don't waste your mental energy on trivial tasks. Remember, even Steve Jobs chose to wear the same outfit every day to save his mental energy for more important decisions.


Understanding why you're always distracted is the first step towards regaining control over your focus. By identifying the culprits and implementing these practical solutions, you can dramatically improve your concentration and productivity. Remember, overcoming distractions is a gradual process, but with consistency and effort, you can reclaim your focus and achieve your goals.

I hope you will implement those principles into your life.

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