Hi,
It's Mary here.
You've just been pulled in a dozen different directions.
Emails,
Notifications,
Interruptions,
Maybe an unexpected crisis.
Your attention feels scattered and you need to get back to your focused work.
I get it.
When I was working in the film industry,
Constant interruptions were the norm.
But I learnt that trying to force focus when your nervous system is dysregulated is like trying to drive with the handbrake on.
Let's restore your focus properly.
Not through willpower,
But through a nervous system regulation.
First,
Close any tabs or apps you don't need right now.
Literally.
Your brain processes visual clutter as potential threats,
Keeping your attention divided.
Now three clearing breaths to signal to your nervous system that it's safe to focus on one thing.
Remember,
The breath is coming down into your belly and you're aiming to keep the chest still.
Breathe all the way in.
Let your belly relax.
And as you exhale,
Releasing the energy of interruptions.
Breathe all the way in,
Into the belly.
And as you breathe out,
Gathering your attention back to yourself.
Breathe in.
And as you breathe out,
Creating space for a single pointed focus.
Place both hands flat on your desk or your lap.
Feel the solid surface beneath your palms.
This is your anchor to the present moment.
Now instead of diving straight back into the work,
Take a moment to clarify what is the one most important thing you need to focus on right now.
Not everything on your list,
Just one thing.
See yourself completing this task with ease and clarity.
Your mind is sharp.
Your attention is steady and you have everything you need to do excellent work.
For the next few minutes,
Treat your attention like a precious resource.
When you notice your mind wandering to other tasks,
Emails or worries,
Gently guide it back to your chosen focus.
Your brain is designed to focus when your nervous system feels safe.
You've just created that safety.
Now trust your ability to concentrate.
Take one more deep breath into your belly.
Relax your shoulders.
And as you exhale,
Step into focused work.
Your attention is your superpower.
Use it wisely.
