How to Stay Focused and Feel Content
Have you ever found yourself under a cloud, struggling to stay focused while working or doing something you usually enjoy, like reading? Have you paused to reflect on your daily habits — from the moment you open your eyes to when you close them at night?
As a yoga teacher, my job requires me to show up and talk in front of people multiple times a day. Some days, I feel deeply connected to my words and my students; other days, I seem to go on autopilot. Similarly, when I read, I sometimes absorb every word, while at other times, I can’t recall what I just read.
Recently, I listened to a podcast by Dr. Rangan Chatterjee featuring Mithu Storoni and Jim Kwik. Their discussion on focus resonated deeply with me, especially as I’ve been struggling to balance my packed schedule. Despite my passion for my work, it had started to overwhelm me, leaving me feeling exhausted and forgetful.
It’s easy to overlook when focus starts slipping from our grasp. We become so accustomed to distractions that we don’t recognize their impact — like zoning out during a conversation with a loved one or realizing you’re physically present but mentally elsewhere.
I craved the ability to engage fully in every moment — whether it’s reading, working, walking my dog in nature, or simply being with friends and family. That desire to live more presently pushed me to evaluate my daily habits. Through this reflection, I discovered focus wasn’t just something I lacked; it was something I needed to nurture.
Here are the simple practices I’ve adopted to rebuild focus and bring contentment into my life:
1. Setting a Bedtime Alarm
I set an alarm for bedtime as a signal to wind down and remind myself that I’ve done enough for the day. Sleep is as important as work meetings or deadlines, and this small gesture tells my brain, you deserve rest.
2. Starting the Morning Slowly
Mornings are sacred for me now. I avoid checking my phone or emails and ease into my day with a flexible routine. Whether it’s feeding the dogs, reading, or simply sitting and observing, I embrace what I can do without rushing through a checklist.
3. Fostering Presence During Work
Before teaching a class, I look my students in the eyes, aligning their expectations with mine. This habit helps me feel grounded and less overwhelmed by small disruptions. If I lose focus during class, I remind myself to embrace the moment and learn from it.
4. Clearing Mental Space Before Social Time
Before attending a social gathering or game night, I ensure all urgent tasks are completed. This helps me fully enjoy the experience without my mind wandering back to unfinished responsibilities.
5. Practicing Mindful Eating
When eating, especially at restaurants, I engage with the people preparing or serving my food. I notice the flavors, textures, and ingredients, reflecting on the effort it took to bring the meal to my plate. This practice fosters gratitude and mindfulness.
6. Structured Learning Time
I allocate time for learning, whether reading or listening to a podcast. Some days, I immerse myself for two hours straight; other days, I break it into smaller chunks. The goal isn’t perfection but progress, and I remind myself that it’s okay to continue tomorrow.
Rediscovering Kindness Toward Myself
These habits didn’t just improve my focus; they taught me to be gentler with myself. I realized I’d been punishing myself with harsh self-criticism, constantly feeling like I wasn’t doing enough. But focus isn’t about ticking off tasks — it’s about understanding why we do what we do.
I reconnected with my reasons: Why wake up early? Why limit social media? Why value sleep, conversation, or learning? Without these “whys,” my routines had become mechanical and uninspired, leading to burnout and a blurred sense of purpose.
Even now, I’m still in the process of rebuilding my focus, step by step. But these practices have already helped me feel more grounded, present, and content.
If you’re facing similar challenges, I encourage you to explore Dr. Rangan Chatterjee’s podcast. Below are three episodes that deeply resonated with me and might inspire your own journey:
2. How to optimise your brain health, improve your memory & unlock your full potential with Jim Kwik
I hope you find these tips helpful and, most importantly, that you discover the joy of being fully present for yourself and the people and things you love.
With love, Vena…
