3 Ways to Train Your Focus When Anxiety and Chaos Pull You Every Which Way
You want to focus. You know what to do. But actually doing it feels impossible. That’s your brain under stress or dysregulation, it’s not a personal failure. In fact, our brains can get stuck in patterns of distraction and chaos, almost like an addiction.
Why? Because our world is built to reward busyness and achievement. The constant notifications, endless to-do lists, and high-pressure environments train your nervous system to chase chaos, making calm focus feel foreign. Letting go of that “chaos addiction” is often one of the hardest things to do, but it’s possible.
The good news: attention is a skill you can train, even in a world that seems designed to pull you in every direction. Here’s how I’m working on mine this month.
1. Mindfulness
The Method
Short, guided meditation sessions.
The Commitment
2-5 minutes daily. Use an app like Headspace or Insight Timer.
Why It Works:
It’s not about emptying your mind (an impossible task). It’s about noticing when your attention drifts and gently bringing it back. This builds a pause between a distracting thought and your reaction.
Why Its A Game Changer:
Thoughts are just information, they don’t have to control your next action. This is the foundation of calm, focused attention.
2. Single-Tasking Sprints
The Method
The Pomodoro Technique®.
The Commitment
25 minutes of focus + 5 minutes of break.
Why It Works:
It makes focus a finite game, not an endless chore. The timer acts as an external guide, and scheduled breaks reward your brain, making sustained attention achievable - even when anxiety or stress is high.
How To Do It
Choose one task.
Set a timer for 25 mins.
Phone on silent and out of sight.
Work until the timer rings.
Take a real, guilt-free 5-minute break.
3. Curate Your Environment
The Method
Reduce external distractions before you start.
The Commitment
5-minute setup before each focus sprint.
Why It Works:
A dysregulated or anxious brain is hyper-aware of sights, sounds, and interruptions. Controlling your environment removes the need for extra willpower, giving your nervous system space to settle.
Your Pre-Focus Checklist:
Clear your desk - a clear physical space reduces visual noise.
Use noise-cancelling headphones - play brown noise, lo-fi, or instrumental music to mask distracting sounds.
Put the phone away - yes we know, the biggest culprit. Put it in another room.
Stop fighting your brain. Train it instead. The pull of chaos is strong, but with consistent, small practices, focus becomes a muscle you can strengthen. Progress, not perfection, is what creates lasting calm.
