7 Proven Tactics to Master Focus

read on: themovementmemo.com

read time: 6 minutes 

Welcome to The Movement Memo, a bi-weekly newsletter where I share actionable tips to help you live your best day ever, every day.

Today's Programming 

• Movement: 4 rounds for time

• Quote: Lee on the successful warrior

• Lesson Learned: 7 tactics to finally focus and achieve deep work

• Optimization: SAGA Fitness Blood Flow Restriction (BFR) cuffs

Today's Movement 

Complete 4 Rounds for Time:

• 10 Deadlifts (225/135 lbs)

• 15 Box Jumps (24/20 inches)

• 20 Wall Balls (20/14 lbs)

• 10 Toes-to-Bar

• 50 Double-Unders (100 Single-Unders if not proficient)

Today's Quote

You don’t need superhuman abilities to achieve your goals—just a clear, focused mind.

It’s not the loudest or the flashiest who win, but those who can lock in on what truly matters.

Success comes from cutting out distractions and giving your best to the task at hand.

With steady, intentional focus, anyone can build the muscle of extraordinary focus.

Today's Lesson Learned:

7 Proven Tactics to Master Focus and Achieve Deep Work

If you’re feeling scattered and struggling to focus, trust me—I’ve been there.

In my late 20s, I was stuck in a cycle of distractions and burnout. Now, in my 40s, I’ve built systems that let me crush Ironmans, build successful businesses, and create my life by design.

These seven steps are the cornerstones of how I protect my focus and get into deep work mode.

Step 1: Build a Fortress Around Your Environment

Your environment dictates your focus.

Early on, I realized I couldn’t rely on willpower alone. To focus deeply, I made my surroundings a “fortress” against distractions.

What I do:

• Put notifications on “Do Not Disturb” to block people trying to steal my attention.

• Create a “Pre-Work” Ritual: Just like you warm up for the gym, build a routine to follow before starting deep work. (I make a double shot of espresso).

Your space should be as distraction-free as possible. If you don’t take control of your environment, focus won’t stand a chance.

The ritual signals to your brain that it’s time to focus. This builds a mental association with getting down to business.

Step 2: Prioritize Single-Tasking Over Juggling

Multitasking is the enemy of focus. Back when I was trying to juggle too many things—both in work and triathlon training—I realized I wasn’t making progress in anything.

The solution:

• Pick one key task and give it everything.

• Work in blocks: I structure my day into dedicated blocks for specific tasks, whether it’s training or deep work.

This approach has allowed me to become both a better athlete and a more productive entrepreneur.

Mastering one thing at a time is how you achieve excellence.

Step 3: Get Outdoors for a Mental Reset

Nature has been my secret weapon for resetting my brain.

After long hours of training for Ironmans, I realized how much mental clarity I got from just being outside. Now, whenever I need to reset, I head outdoors.

Here’s how to apply this:

• Unplug for 10-15 minutes and take a walk. No phone, no distractions.

• Soak in the natural energy: Sunlight, fresh air, and greenery have a powerful effect on mental clarity.

Nature is the most effective way I’ve found to recharge my brain and come back to work with renewed focus.

Step 4: Sleep Like a High-Performer

Forget about grinding late into the night—sleep is everything. I learned this after years of training for endurance sports. You can’t perform well if you’re sleep-deprived, and that applies to both your brain and your body.

My routine:

• Stick to a strict sleep schedule: I prioritize 7-8 hours every night.

• Nighttime rituals: I use contrast therapy (hot sauna, cold plunge) to reset my nervous system before bed.

Without good sleep, you’ll struggle to focus and make clear decisions. Rest is a non-negotiable part of deep work.

For my Ultimate Guide To Sleep 8+ Hours Every Night, click here!

Step 5: Turn Boredom Into Your Best Tool

I used to think being bored was a bad thing—until I realized that boredom is where my most creative ideas happen. In my training for Ironmans and during long endurance rides, it was often the quietest, most “boring” moments that sparked my best breakthroughs

Here’s how to make boredom your focus tool:

• Build unstructured time into your day—whether it’s going for a drive, an easy workout, or a quiet moment in the morning.

• Let your mind wander. Without constant stimulation, your brain starts making connections and sparks creativity.

Boredom is the perfect mental reset to break through mental fog, reset focus, and spark new ideas.

Sometimes the best ideas come when you’re not actively trying to think about them.

Step 6: Use Exercise to Supercharge Your Mental Focus

Physical exercise doesn’t just benefit your body—it’s a powerhouse for mental focus. When I finish a CrossFit workout or a long bike ride, I’m mentally sharper and more prepared to dive into deep work.

Here’s how it works:

• Regular cardio and strength training: I aim for 60-90 minutes of cardio 5-6 times a week and 5 strength sessions per week.

• Exercise as a mental reset: After a tough workout, my mind feels clearer and more focused.

Movement boosts circulation, which leads to clearer thinking.

It’s one of the best ways to break through mental fog.

Step 7: Design Your Day Around Energy Enablers

This is one of the most powerful lessons I’ve learned. I used to waste energy on activities and people that drained me. But over time, I built my days around what gives me energy and makes me feel alive.

Here’s how I did it:

• Make two lists: One for “energy enablers” and one for “energy drainers.” Then, eliminate what drains you.

• Structure your day around high-energy tasks: Do the most important things when your energy is highest.

This shift has transformed how I work.

When you design your day around what energizes you, focus becomes effortless.

These aren’t just tips—they’re the foundation of how I’ve created a life where deep work, physical endurance, and mental clarity thrive. To recap:

1. Build a Fortress Around Your Environment: Eliminate distractions by controlling your environment.

2. Prioritize Single-Tasking Over Juggling: Stop multitasking and focus on one key task at a time.

3. Get Outdoors for a Mental Reset: Take 10-15 minute walks without your phone to refresh your mind and refocus.

4. Sleep Like a High-Performer: Prioritize 7-8 hours of sleep. 

5. Turn Boredom Into Your Best Tool: Embrace unstructured time to let your mind wander.

6. Use Exercise to Supercharge Your Mental Focus: Incorporate regular cardio and strength training sessions.

7. Design Your Day Around Energy Enablers: Eliminate what drains you and build your day around activities and people that fuel you.

Each step is designed to help you protect your focus and maximize your potential. Start with one or two and build from there. The key is consistency. Stay the course, and your ability to focus will grow stronger every day.

 Today's Optimization

I was deep into CrossFit training. You know how it is—long hours, heavy lifting, and every joint in my body screaming for a break. But what could I do? Slow down? Lift lighter? That sounded like a step backward, not forward.

Then, I stumbled across something that changed everything: SAGA Fitness Blood Flow Restriction (BFR) cuffs. Now, at first, I didn’t believe it. How could using lighter weights make me stronger? It didn’t make sense. With SAGA’s BFR cuffs, I could restrict blood flow to my muscles, forcing them to work harder—without the need for heavy weights. After just a few workouts, I started feeling the same muscle fatigue I’d get from lifting big, but this time, I wasn’t wrecking my joints. And trust me, my body needed that break.

Picture this: you’re doing squats or curls with moderate weight, nothing crazy. But then, within just a few reps, your muscles hit that deep burn—the kind you normally only feel when you’re lifting heavy. Your muscles are on fire, but your joints? They feel like you’ve barely scratched the surface.

Crazy, right?

I felt like I’d unlocked a secret level of training—a way to get stronger, faster, and recover quicker, without breaking myself down in the process.

And the best part? You can take them anywhere. Whether it’s CrossFit, biking, or even during recovery days, these cuffs have become a game-changer for me. If you’re serious about your training—about pushing yourself while keeping your body in check—SAGA’s BFR cuffs are the tool you’ve been missing. And today, SAGA is offering Movement Memo subscribers a deal: 20% off with code “Hinman” at checkout!

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Publisher: Eric Hinman

Editor-in-chief: Bobby Ryan