Structuring our environments strategically, such as removing distractions like cell phones, can help manage our emotions effectively.

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.

Distraction is a major flow blocker; managing distractions ahead of time is essential for maintaining concentration during work sessions.

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

Studies show that low-intensity white noise can significantly improve performance in auditory working memory tasks by enhancing neural circuitry activation.

Minimize your cognitive load from distracting things that don't really matter; it's hard to overstate how important this is, and how bad most people are at it.

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

Constantly shifting attention throughout the day inhibits the brain circuits responsible for maintaining focus, which is detrimental to our ability to concentrate.

There is evidence that maintaining a thought train without visual input can enhance our ability to focus and perform cognitive tasks effectively.