COURSE

Improving Focus

In a world of endless notifications and distractions, focus has become a rare skill. Learn why our brains are wired to wander, and train your attention using practical tools like the flashlight method and mental push-ups to improve productivity and clarity.

Performance Psychology Concentration Stress Science

Meet your Teacher

Insight Timer

Sydney NSW, Australia

Dr. Amishi Jha, PhD is Director of Contemplative Neuroscience and Professor of Psychology at the University of Miami. She leads research on attention and the effects of mindfulness-based training programs on cognition, emotion, resilience, and performance in education, corporate, elite sports, first-responder and military contexts. In her recent book, Peak Mind, she shares her discoveries on how attention can be trained for optimal performance and well-being.

2 Days

8.8k students

4.8 stars

13 min / day

Performance

English

Lesson 1

Theory: Trouble Focusing

Learn how humans are naturally wired to be distracted, a trait that once helped us survive but now makes it harder to concentrate in a world full of digital noise and constant interruptions. This lesson explores the science behind attention, why focus is so easily lost, and how improving it can lead to greater productivity, mental clarity, and overall wellbeing.

Lesson 2

Practice: How To Improve Focus

Train your brain to strengthen its attention span using simple, effective techniques like the flashlight method and mental push-ups. These practices help you notice when your focus drifts and gently guide it back, building the mental muscle needed to stay present and engaged with the task at hand, especially in distraction-heavy environments.

4.8 (377)

Recent Reviews

Aru

January 8, 2026

Thoughtful, compassionate and practical course. Highly recommend! Thank you

sarah

December 11, 2025

Great

Steffi

November 27, 2025

Great course- love the calm voice and the explanations😍. Finally found out that the widening ribcage is my personal flashlight spot . Thank you 🙏

Priyanshu

February 22, 2025

Amazed by theory and theory made me realise importance of mindfulness. I knew what mindfulness is but now I have realised how and why it is so important. Thanks 😊

Frank

July 21, 2024

Thank you.

Junie

July 3, 2024

Exce

Laurie

June 21, 2024

That meditation helped me so much.

Chris

May 9, 2024

Excellent thank you

Karina

May 9, 2024

Thanks for bringing me back to the flashlight. That visualisation really helps.

Kris

April 26, 2024

Loves this!

Raynard

April 11, 2024

Perfect and easy.

Marie

March 10, 2024

This was lovely. So relaxed after. This is in line with what I am reading about completing work well. Thank you!

Rusty

March 6, 2024

Thank you for this lesson and meditation on focusing. Very helpful for me today.

Colleen

February 28, 2024

Exactly what I was looking for in a guided meditation.

Jackie

January 23, 2024

Loved the information and how it removed self-judgment. Loved the voice, very calming.

Thue

May 12, 2023

Nice 🙂 👍

Shrivatsa

May 6, 2023

I feel I understand focus

Andrew

May 4, 2023

Amazing author who provides real world tools to deal with mind wandering and focus related issues.

Evangelina

April 4, 2023

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