5 ways to keep your focus sharp

Step 1: Filter Information. Top players don’t get distracted by anything that doesn’t help them complete tasks or win. So, cut down on useless, fragmented info that clutters your mind. Bombarding your brain with low-quality, chaotic information turns it into a junkyard, making it hard to concentrate. Imagine during an exam, you can’t stop replaying a catchy tune in your head. Instead of trying to control your brain, make sure it never even knows about these distractions in the first place. By stopping the intake of this junk from the start, you ensure it never pops up. For more on controlling your attention, check out our video on proactive attention management.
Step 2: Stay Present. High-level players don’t have extra thoughts cluttering their minds; they focus entirely on each moment’s decisions and actions. Practicing mindfulness is a great way to build this skill. Here’s a simpler, more practical approach: when doing everyday tasks like walking, cooking, washing dishes, or cleaning, block out all other information and extra thoughts. Fully immerse yourself in the present, focusing on the sensations, sounds, and emotions of the moment. If it feels boring at first, try playing some instrumental music you like to help calm your mind and stay focused. Swimming is another great form of mindfulness because you have to concentrate on your breathing. If you lose focus, you might choke on water. In the water, you naturally tune into every subtle movement of your legs and arms, which helps you enter a flow state.
Step 3: Delay Gratification. Top players balance their desire for ultimate victory with patience during the process. To be patient, train your brain to adapt to slow, steady dopamine releases instead of getting hooked on quick, intense bursts. Otherwise, too much dopamine stimulation can leave you feeling anxious, procrastinating, and miserable when you need to focus on real tasks. Try shifting your downtime from instant-gratification activities like binge-watching shows or scrolling through social media to hobbies with longer feedback loops, like puzzles, crafts, or reading. These activities give you a sense of accomplishment over time, helping your brain enjoy the calm and satisfaction of slower dopamine releases.
Step 4: Set Incremental Goals. High-level players know exactly what steps to take from the start of the game to victory. Break down your goals into small, manageable tasks with clear action plans. For example, instead of saying, 'I’ll study math this morning,' specify that you’ll spend one hour reviewing specific concepts, solving a few sample problems, and practicing related exercises. Set time limits for each problem and aim for a certain accuracy rate. After completing these tasks, decide how long you’ll spend reviewing the material. Giving your brain clear, specific tasks provides constant positive reinforcement, making the process less tedious and keeping you focused. Gradually increase the difficulty of your goals, just enough to challenge you without overwhelming you. This way, you’ll feel a sense of achievement after solving tough problems, avoiding frustration from setting goals that are too hard.
Step 5: Let Go of Distractions. High-level players don’t let emotional fluctuations affect their gameplay. It’s normal for random thoughts to pop up in your mind. Don’t try to suppress or fight them-like telling yourself not to think of a purple elephant, which only makes you think of it more. Learning and working often go against our natural instincts, so allow your brain to protest, but trust that you can manage irrational thoughts. View your thoughts from a detached perspective, like watching traffic from a high-rise. Thoughts will come and go like cars and pedestrians. Just gently release them and refocus on the task at hand until you achieve your goal.