Taking a break from screens for just 30 minutes can help you notice how often your attention shifts, revealing the impact of constant digital engagement on focus.

Spending at least 10 minutes a day looking at distant objects, such as a horizon, is beneficial for keeping the lens of the eye elastic and the eye muscles strong.

To optimize your 90-minute work session, aim to start it during the steepest rise in your body temperature, which supports better focus.

Taking micro-breaks throughout the day, even just 10 seconds, can significantly enhance memory retention and focus during high-attention tasks.

During a 90-minute work session, I aim to enter a focused state, turning off my phone and using low-level white noise to enhance learning and workflow. I find that achieving this focused work state can be challenging, but once I do, it feels incredibly satisfying, like a workout for the mind.

To achieve a productive flow state, dedicate at least 20 minutes to focused work without distractions.

Practices that involve maintaining attention without visual input can help train our ability to focus on tasks that require visual attention.

Visual focus is crucial for cognitive focus; as you concentrate on a specific task, your mental focus aligns with your visual focus, allowing for deeper engagement and productivity. This is similar to how athletes use milestones to maintain motivation during performance.

To maintain the health of your visual system, it's essential to get outside and allow your eyes to relax by looking at distant objects, which helps exercise the eye muscles.