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Your lack of focus is going to 
negatively impact every single 

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area of your life in more ways 
than you might think. 

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And that statement is not there 
to scare you. 

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It's simply there to tell you 
the truth as to what has already

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been happening and what's going 
to continue to happen if you do 

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not make a change. 
Now. 

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This is off the back of a poll I
did yesterday on my socials 

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asking people what their average
screen time was. 

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And 75% of people voted that 
they were on their screens for 

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more than six hours per day, six
hours every single day. 

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And now I'm not here to judge 
because that was me back in 

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2022. 
I would say I was easily in the 

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high eights, the high nines. 
And back then I'd always 

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brownish it as, Oh well, I've 
got to work. 

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I run my business off off social
media. 

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I run my business online. 
So all that time is being spent 

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doing productive things. 
I'm I'm, I'm building the 

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business. 
But I know now that that is a 

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complete barefaced line. 
I even tried to do something 

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about then to to try and bring 
it down because I understood the

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8 hours is a little bit too 
much. 

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So I put a screen time limit on 
Instagram to stop me at 3 1/2 

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hours, thinking that that was 
normal 3 1/2 hours spent on one 

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application. 
Now we've got the likes of 

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TikTok of X Facebook of whatever
it is that you're on your phone 

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that is constantly robbing you 
of your retention and of your 

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focus. 
And I did a little bit of math 

28
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and for those people who were 
on, we're going to say 6 hours 

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is the lowest. 
These people could have been on 

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7. 
These people could have been on 

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8-9 tens. 
But if you were to spend 6 hours

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every day in a whole year, you 
would lose 91 days to your 

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phone. 91 days of your year will
be spent on your phone. 

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And that is a crazy number. 
And This is why I've written up 

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this episode, the this video to 
talk about how we can start 

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claiming back some of that time 
and why we should claim back 

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some of that time and just some 
of the areas that is going to 

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negatively impact from your lack
of focus. 

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So I'm going to show you why 
this matters. 

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I'm going to show you why you 
need to change it. 

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And then lastly, what you can do
to change it. 

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So we're going to get straight 
into it. 

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I've got, I've got some notes 
I'm going to run with it. 

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00:02:03,000 --> 00:02:05,880
And yeah, let's start claiming 
back some of that focus. 

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So we're going to define focus 
as the ability to be able to 0 

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in on a task for an extended 
period of time. 

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And I believe that to improve 
anything, to improve in any 

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single area of your life, you 
need two things. 

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You need focus and you need 
effort. 

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You need to put in the work and 
you need to be able to sustain 

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that amount of work in order to 
create a change. 

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If you cannot do those things, 
then you're not really going to 

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make much of an impact. 
And if you're constantly 

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distracted, you cannot possibly 
give it your all. 

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You may be able to make some 
moves, you may be able to put in

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some effort, and you may even be
able to see some progress, but 

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you're never going to reach the 
absolute limits of your 

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potential because you're 
constantly being distracted. 

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You're always going to be 1 foot
in, one foot out. 

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It's always going to be half 
assed in a way because you don't

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know what's on the other side. 
If you would just be able to 

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focus, if you would be able to 
have concentrated effort on the 

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thing that you're trying to do. 
And for a long time, I didn't 

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think it was a problem. 
I was like, well, what, what, 

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what is that like? 
It's, it's 2 minutes, it's a 

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minute, It's just a quick 
scroll. 

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It's a quick message. 
It's not going to make that much

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difference. 
I'm still doing the task. 

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I'm still going to go back into 
the thing. 

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And as I was writing this all 
up, I was doing a bit of bit of 

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research and I found a thing 
called distraction recovery, 

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whereby it takes an average of 
23 minutes for the brain to 

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refocus on the original task. 
And again, linking back to how I

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would say that was pretty 
harmless was because of the fact

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that I was scrolling, still 
doing the work that I needed to 

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00:03:37,280 --> 00:03:38,720
do and getting straight back 
into it. 

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But recently, now that I've 
relinquished some control over 

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my phone and over this constant 
distraction, I find myself 

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getting into what they call a 
flow state or, or peak 

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00:03:50,680 --> 00:03:56,760
performance quite often. 
And whenever I was being 

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distracted, I was always robbed 
from that. 

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It's very hard in the beginning 
to get into that flow state. 

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Flow state is not something that
you can just do on command. 

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It's not just something that 
appears. 

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00:04:04,200 --> 00:04:07,240
And you can do it within 10 
minutes if you are, if you're 

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00:04:07,240 --> 00:04:08,720
like me, you do anything 
creative. 

87
00:04:08,720 --> 00:04:10,440
You do some writing, you're 
doing some editing, you're 

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00:04:10,440 --> 00:04:12,760
trying to think of ideas. 
There's a little bit of 

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00:04:12,760 --> 00:04:15,320
resistance in the beginning. 
There's a little bit of, OK, 

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00:04:15,320 --> 00:04:17,600
what am I going to do? 
There's a lot of thoughts in my 

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00:04:17,600 --> 00:04:18,959
mind, like, OK, I could do it 
this way. 

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I could do it that way. 
And for me, there's a lot of 

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turmoil, there's a lot of 
decisions, there's a lot of 

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different things that I'm trying
to focus on before I can 

95
00:04:26,840 --> 00:04:28,680
actually get into the main crux 
of things. 

96
00:04:28,880 --> 00:04:31,760
And it takes a little while for 
me to get into the swing of 

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00:04:31,760 --> 00:04:34,760
things. 
But when I do, I'm locked in as,

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00:04:34,840 --> 00:04:36,840
as they say, now, I am locked in
on the task. 

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Ideas seem to flow so naturally 
and you end up doing your best 

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work. 
And if you cannot focus, you are

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00:04:44,600 --> 00:04:47,160
being robbed of this. 
If you think that that little 

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00:04:47,160 --> 00:04:50,240
scroll here and there is 
harmless, is not going to do 

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00:04:50,240 --> 00:04:53,080
anything, then you do not know 
what it's like to be in the flow

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00:04:53,080 --> 00:04:54,600
state. 
You do not know what it's like 

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00:04:54,600 --> 00:04:57,840
to reach your peak performance 
and your best output and see 

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00:04:57,840 --> 00:05:01,480
some of your best ideas. 
Because that peak performance, 

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00:05:01,480 --> 00:05:04,080
that flow state is usually when 
you're doing less thinking. 

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00:05:04,080 --> 00:05:05,720
It's usually when you're less 
distracted. 

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00:05:05,720 --> 00:05:11,720
It's usually when your mind is 
calm and social media 

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distractions, whatever it is, 
whatever capacity that is for 

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00:05:14,680 --> 00:05:17,400
you, your phone is going to rob 
you from doing that. 

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And I will going to make a brash
statement here and say that the 

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uptake or the notion that 
everyone has ADHD now is it's 

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just wrong. 
I just don't believe it. 

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I honestly would wage a bet that
50% of people who say they have 

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ADHD just don't have it. 
They just have a phone problem. 

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They are just constantly 
distracted. 

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00:05:41,040 --> 00:05:42,560
Their attention fans are too 
short. 

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00:05:42,720 --> 00:05:46,720
They have been accustomed to 
stopping tasks within a couple 

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of minutes to go and scroll. 
They cannot hold their focus on 

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00:05:50,400 --> 00:05:52,600
a single task for more than 5 
minutes. 

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00:05:53,080 --> 00:05:56,360
And obviously that is in line 
with being ADHD, Attention 

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00:05:56,360 --> 00:05:58,880
deficit hyperactive disorder I 
believe. 

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But I would say that a lot of 
those people don't actually have

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00:06:03,000 --> 00:06:04,520
it. 
They just are being robbed of 

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00:06:04,520 --> 00:06:07,760
their attention because of their
phone use, their constant 

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00:06:07,760 --> 00:06:10,840
scrolling, their constant 
breaking of trying to do one 

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00:06:10,840 --> 00:06:13,120
thing and then quickly doing 
another, trying to multitask. 

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00:06:13,120 --> 00:06:15,600
Can't even watch ATV episode 
without checking your phone at 

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the same time. 
All of these things are going to

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stop you from reaching your 
potential, are going to stop you

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00:06:19,680 --> 00:06:22,640
from getting to your to your 
peak performance. 

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00:06:22,640 --> 00:06:27,640
But I only try and think about a
time where you were free from 

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your phone. 
Now I've had a couple of these 

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00:06:29,480 --> 00:06:32,960
moments where you just feel like
you're in the, you're just in 

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00:06:32,960 --> 00:06:35,720
the zone like, and again, 
reaching that flow state, the 

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00:06:35,720 --> 00:06:37,600
zone. 
Some of it's work related, but 

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00:06:37,600 --> 00:06:40,040
some of it's just pure activity 
and experience. 

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So there have been times where 
I, when I was travelling Bali a 

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couple of years back and the 
first week I would say of me 

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being there, I wasn't on my 
phone. 

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This is where I had a basically 
a two week holiday from my 

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00:06:54,400 --> 00:06:56,280
business. 
So I took that two week holiday 

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00:06:56,280 --> 00:06:59,080
and I was like, I'm doing no, no
social media, no posting, no 

145
00:06:59,080 --> 00:07:00,720
nothing. 
I'm just going to be in the 

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moment. 
And I always look back on that 

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00:07:03,800 --> 00:07:06,560
time as with fond memories 
because I was just present. 

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I was just speaking to people. 
I was just doing the thing. 

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I was just relaxing. 
I was free from checking other 

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people's lives. 
I was free from trying to open a

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00:07:16,200 --> 00:07:18,600
phone to get an answer that was 
just not there. 

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00:07:18,600 --> 00:07:20,880
And like sometimes I don't even 
know what the hell I was opening

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the phone for, but I just 
experienced the thing so much 

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more. 
And one of the tasks that I'm 

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going to be sharing with you 
later on in this video is taking

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00:07:29,840 --> 00:07:31,800
a phone free weekend, which I've
just come off the back of. 

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We're on Tuesday. 
So this weekend it's been a full

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00:07:34,600 --> 00:07:39,360
48 hours without my phone. 
I use a what is a brick, very 

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00:07:39,360 --> 00:07:41,680
similar to a brick that locked 
me out of social media and I get

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00:07:41,680 --> 00:07:44,760
no notifications, I do no 
scrolling, and I spend a full 48

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hours off the phone. 
And I found that everything that

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00:07:49,080 --> 00:07:51,680
I did just felt better. 
Every coffee. 

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00:07:52,000 --> 00:07:55,120
I spent time going to 
Waterstones because I'm sad. 

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I went to a comedy show, I met 
up with my family, I had a rough

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00:07:59,280 --> 00:08:00,680
dinner. 
I watched the football. 

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00:08:01,800 --> 00:08:05,200
The weekend seemed to drag in a 
way, not in a negative way. 

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The weekend seemed to go so much
slower because I was focused on 

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00:08:10,120 --> 00:08:13,160
everything that I was doing. 
I was focused on the coffee with

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a friend. 
I was focused on the 

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00:08:14,120 --> 00:08:16,240
conversation that I was having. 
I wasn't thinking, oh, should I 

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00:08:16,240 --> 00:08:18,120
check someone else's phone? 
Should I be distracted? 

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00:08:18,400 --> 00:08:22,520
Should I rush? 
Should I fill in this this bit 

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00:08:22,520 --> 00:08:26,680
of time where I'm, I'm a bit 
bored and try and just keep 

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00:08:26,680 --> 00:08:29,880
myself busy. 
And I just found that by doing 

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that, the weekend just seemed to
go a lot slower. 

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And I appreciated every single 
moment a lot more. 

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Again, because I was in the 
present moment and I was in the 

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flow state. 
I allowed my brain to get to a, 

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a space of calm, a space of not 
OK, what do I need to do next? 

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00:08:43,919 --> 00:08:47,760
What do I need to focus on? 
And just slow. 

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And once you get to that point, 
you, you make so many changes, 

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which is leading onto why you 
should want to implement this, 

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00:08:56,760 --> 00:09:00,400
why you should want to take back
some of your time, reduce your 

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00:09:00,400 --> 00:09:04,640
screen time and just overall be 
better. 

185
00:09:04,640 --> 00:09:07,320
So all of us could benefit from 
better focus. 

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00:09:07,680 --> 00:09:10,520
Hopefully moving the 1st 9 
minutes of this video, you would

187
00:09:10,520 --> 00:09:14,240
understand that the better focus
is going to have a 10X effect on

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00:09:14,240 --> 00:09:16,960
everything, on your 
relationships, on your workouts,

189
00:09:17,120 --> 00:09:21,000
on your experience of life, on 
your productivity, on so many 

190
00:09:21,000 --> 00:09:25,600
things. 
And it is the one skill or trait

191
00:09:25,800 --> 00:09:29,360
that is going to put you ahead 
of 75% of people who can't get 

192
00:09:29,360 --> 00:09:31,920
off their phones, who are 
constantly distracted, who are 

193
00:09:32,120 --> 00:09:35,280
at less than their best, who 
can't produce the work, who are 

194
00:09:35,560 --> 00:09:38,080
less productive, who are not 
reaching those levels that 

195
00:09:38,080 --> 00:09:43,680
you're trying to get to. 
And if we can focus, like if we 

196
00:09:43,680 --> 00:09:46,480
can take down that time, calm 
our minds a little bit, we'll 

197
00:09:46,480 --> 00:09:48,840
have less turmoil, we'll make 
better decisions, we'll have 

198
00:09:48,840 --> 00:09:51,240
better experiences. 
And subsequently, if it's if 

199
00:09:51,240 --> 00:09:52,800
this is your thing, you will 
make more money. 

200
00:09:53,120 --> 00:09:55,280
If you're better at what you do,
what you do, if you're having 

201
00:09:55,280 --> 00:09:58,240
better ideas, you are going to 
be able to stand out. 

202
00:09:58,600 --> 00:10:01,320
And that is the key thing I want
to kind of highlight there is 

203
00:10:01,320 --> 00:10:06,160
the standing out part of let's 
let's talk business in your work

204
00:10:06,160 --> 00:10:08,240
in, in the thing that you're 
trying to achieve. 

205
00:10:08,400 --> 00:10:10,640
If you can stand out because 
you're having better ideas, 

206
00:10:10,640 --> 00:10:12,840
because you can hone in on a 
task, because you're not being 

207
00:10:12,840 --> 00:10:16,200
distracted, because you've got 
the discipline, your output is 

208
00:10:16,200 --> 00:10:19,800
better, your productivity is 
better, you have more quality. 

209
00:10:20,280 --> 00:10:24,320
We are in a, a point in the 
world where AI has taken over 

210
00:10:24,320 --> 00:10:26,160
the world. 
Like if you don't change within 

211
00:10:26,160 --> 00:10:28,840
the next three years, then we're
all going to be jobless and 

212
00:10:28,840 --> 00:10:32,160
homeless, which is the message 
that I see online. 

213
00:10:32,160 --> 00:10:38,360
But if there is a situation 
where AI can do your job and 

214
00:10:39,480 --> 00:10:43,320
your employer starts seeing, OK,
I can actually get someone in to

215
00:10:43,320 --> 00:10:46,240
do this, but they don't want to 
do it straight away. 

216
00:10:46,240 --> 00:10:48,000
Maybe they want to try and keep 
some of the people on. 

217
00:10:48,000 --> 00:10:49,840
They want, they want to keep the
people, they want to prioritise 

218
00:10:49,840 --> 00:10:52,080
the people over the AI. 
Let's just say, picture a 

219
00:10:52,080 --> 00:10:57,480
scenario and AI can do what you 
do, but your boss is looking at 

220
00:10:57,480 --> 00:11:01,200
you and seeing that you are 
distracted, you're not producing

221
00:11:01,200 --> 00:11:04,280
great output and everything that
you can do can be done by AI. 

222
00:11:04,480 --> 00:11:06,920
Then you're making it a given to
be replaced. 

223
00:11:07,480 --> 00:11:10,680
If you can't create new ideas, 
if you not thinking outside the 

224
00:11:10,680 --> 00:11:14,320
box, if you're not providing any
unique value, then you're making

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it a given to be replaced 
because AI can do it for you. 

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There is a choice as there's two
things that can do the same job.

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1 is not distracted at all. 
Then you know what, you're not 

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distracting AI. 
Unfortunately in the way that we

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can. 
Then you're going to put 

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yourself in a very difficult 
position if that time comes 

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around because you're not 
bringing anything different to 

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the table. 
So focus now is more valuable 

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than it's ever been, more 
valuable than being. 

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And that's only in one 
situation. 

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It has spill over to so many 
different things like in your 

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relationships, being able to 
focus on your partner, being 

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able to focus on your friends, 
being able to water the 

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relationships you have being to 
the ability to be where your 

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feet are to to be in the present
and appreciate the moment and 

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kind of quiet in your mind. 
All of these things come from 

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focus. 
So what can you do to change it?

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What are some things you can go 
and implement right now to start

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changing that? 
I'm not saying you're going to 

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be able to cut your screen time 
by half. 

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Some of you may if you've got 
the willpower, but some things 

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you can do analogue activities 
that slow you down, things that 

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don't require your phone, 
obviously things that are not 

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going to take your attention and
that take time. 

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I mean, actually, I'll caveat 
that there is one thing that is 

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not analogue, but things like 
reading. 

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I've read. 
I listened to something the 

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other day that said someone was 
asking the question of is there 

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an audio book? 
Because I can't sit there and 

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read a book. 
I get too antsy. 

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I can't focus. 
And the person turned around and

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said, if you cannot focus on a 
book, how the hell are you going

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to focus or put the focus 
required to change your life, to

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get that promotion, to build 
that business, to build that 

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body to, to build that life that
you want? 

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How the hell are you going to 
focus on that? 

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If you cannot focus on reading 
something so simple as reading, 

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have a practise. 
Do short books. 

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Don't go to anything crazy, but 
stuff that is going to take 

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time, stuff that delays the 
gratification. 

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You have to sit through it to 
get to the end, to get through 

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to the learning. 
I've written that. 

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I don't know why I've written 
down Sudoku here or something, 

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but I imagine that it's it takes
time, it takes thinking, it 

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takes you actually having to 
focus on what it is that you're 

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doing. 
And again, it's not that short 

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burst of dopamine and 
creativity. 

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And then I put long form 
content, so switching from reels

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and and TikTok to maybe watching
longer form YouTube videos like 

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this one. 
Some of you or majority of you 

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are not even going to be here at
13 minutes, which is sad, but it

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is a reality. 
If you can see things through, 

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if you can listen to to longer 
podcasts, if you can watch the 

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longer videos, then you then 
train the ability to focus and 

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get to that point where your 
brain slows down, it quietens 

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the noise of all the other 
thoughts, and you take in the 

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information that you need #2 is 
create a recognise, release and 

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refocus routine for when you are
being distracted. 

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So recognise when you are doom 
scrolling. 

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Recognise when you spent the 
last half an hour scrolling 

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through videos and you don't 
even know what the last two 

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videos were that you watched. 
Then release that recognition. 

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So OK, I'll go on. 
I'm doom scrolling now. 

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I'm going to take a deep breath 
in. 

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This sounds very woo woo, but 
stick with me. 

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You're going to take a deep 
breath in and you're going to 

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focus on one sole object as 
you're doing that. 

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So you're going to take your 
focus away from the screen. 

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You're going to look at 
something. 

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Take a big breath and then 
you're going to try and change 

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your state. 
You're going to refocus. 

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You're going to go and do 
something different. 

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You're going to go move your 
body. 

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You're going to go close the 
phone. 

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You're going to go wash up. 
You're going to put your clothes

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away. 
Whatever it is, have that, have 

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some sort of routine that it's 
going to allow you to recognise 

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feeling, release what it is, the
tension that you're trying to 

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get rid of, the distraction and 
then refocus back on something 

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different. 
Another one is sleep without 

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your phone in your room. 
So get a alarm clock that is 

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going to act as something that's
going to wake you up, not 

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straight away going on your 
phone, seeing your 

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notifications, already thinking 
about that Slack message that 

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you got, that WhatsApp that 
you've got the messages, the 

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missed calls, all those kind of 
things, the Instagrams. 

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And then on top of that is 
removing the phone from the 

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first to the last hour of your 
day. 

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So the first hour of your day, 
you use the alarm clock to wake 

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up and you don't spend and you 
don't do no scrolling, no 

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nothing, no checking emails. 
You, you, you make some sort of 

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routine, you go for a walk, you 
drink your coffee, you have your

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breakfast, you get ready for the
day. 

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No phones. 
OK? 

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Learn to get away from the 
focus. 

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Learn to allow your brain to 
sort of wake up and understand 

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00:15:25,000 --> 00:15:26,440
what it is that needs to be done
today. 

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And then the same with the last 
hour a day. 

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You've had so much stimulation. 
There's been so many things 

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00:15:30,880 --> 00:15:32,480
going on. 
You want to make sure that 

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you're winding down, getting 
ready for bed. 

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So the last thing you want to do
is be scrolling. 

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So no phone in the last bit of 
the day, phone free moments like

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I alluded to in the video is 
spending a weekend spending 24 

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hours without your phone. 
And when people say oh, you 

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haven't got your phone, what if 
someone what if an emergency 

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happens? 
What I mean is social media. 

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Lock yourself out of social 
media in some form or another. 

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00:15:51,200 --> 00:15:56,720
There is an app called Focus 
FOQOS that you can use or you 

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00:15:56,720 --> 00:15:58,680
can use the screen time. 
The other thing with that is you

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00:15:58,680 --> 00:16:01,280
can override it. 
So it's quite easy, but just get

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00:16:01,280 --> 00:16:03,960
rid of the social media of the 
emails, the things that are 

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00:16:03,960 --> 00:16:06,440
going to distract you. 
Leave the phone calls, go see if

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00:16:06,440 --> 00:16:08,800
there is an emergency. 
People can phone you but 

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00:16:09,160 --> 00:16:12,280
experience a whole day, 2 days 
without your phone, without 

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00:16:12,280 --> 00:16:15,120
scrolling and just notice how 
good it feels. 

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00:16:15,600 --> 00:16:17,560
And then just plan moments of 
boredom. 

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00:16:18,080 --> 00:16:21,240
Plan times when you're just 
sitting there and go for a walk 

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00:16:21,240 --> 00:16:24,440
with no headphones, no music, no
phone and you're just bored. 

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00:16:24,480 --> 00:16:26,880
You're just taking in what's 
what's around you. 

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00:16:27,840 --> 00:16:30,520
B if there's if you're standing 
in the queue, if you're sitting 

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00:16:30,520 --> 00:16:33,040
on a train, no phone, no 
headphones, just sit there. 

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00:16:33,040 --> 00:16:35,320
Be bored. 
Train yourself to focus. 

348
00:16:35,320 --> 00:16:37,200
Train yourself to to think about
your thoughts. 

349
00:16:37,200 --> 00:16:39,120
Train yourself to see what it is
that's going on around you. 

350
00:16:39,120 --> 00:16:41,520
And then the last thing I've 
written here is don't let the 

351
00:16:41,520 --> 00:16:43,520
opportunity. 
Don't let opportunity and 

352
00:16:43,520 --> 00:16:47,160
success pause you by because 
social media or things alike 

353
00:16:47,360 --> 00:16:50,320
have decide have been designed 
to hold you back and take away 

354
00:16:50,320 --> 00:16:52,840
your focus and make you less 
than your best. 

355
00:16:53,320 --> 00:16:56,040
So that is the one skill in 2026
that is going to absolutely 

356
00:16:56,040 --> 00:16:58,160
change your life. 
So go out there and make it 

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00:16:58,160 --> 00:16:58,480
happen.