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Episode 7: Steal Back Your Focus



In a world where we're constantly bombarded by notifications, emails, and social media updates, staying focused is becoming increasingly difficult. For many of us, including myself, it’s easy to fall into the trap of endlessly scrolling through apps like Instagram or checking emails just to feel productive.


But is all that digital noise really helping us move toward our goals?


Today we're focusing on focus—how it's being stolen from us and what we can do to take it back. Inspired by Johann Hari's book Stolen Focus, I explore the ways our attention has been commoditized by tech companies and how we can create space in our lives for more intentional living.



The Attention Economy: Why We're So Distracted

The core idea behind Hari’s book is that our attention has become a commodity. Platforms like Instagram, TikTok, and even Google profit by keeping us glued to their screens, serving up ads as we engage with endless content.


Have you ever noticed that it’s harder to stop scrolling now than it used to be? That’s by design.


A key example is Aza Raskin’s invention of the infinite scroll. Back in the early days of social media, you could scroll to the bottom of your feed, see that you’d reached the end, and close the app.


Now, the infinite scroll ensures there’s always one more post waiting for you—one more chance to keep you hooked.


The result? We're spending 50% more time on these apps than we used to.


And it’s not just social media. Email notifications, app alerts, and even calendar reminders all serve to distract us, breaking our focus and causing us to lose precious minutes (up to 23 minutes, according to some studies) just trying to get back on track.



My Experience with Distraction

For a while, I found myself constantly distracted. I even began to wonder if I had ADHD because I couldn’t seem to focus on any task without checking my phone or getting sidetracked by notifications. That’s when I stumbled upon Stolen Focus, and it changed how I viewed my relationship with technology.


One of the biggest takeaways for me was that our digital distractions aren't accidental. They're meticulously designed to keep us engaged and craving more. Knowing this, I decided to do something drastic: I implemented Screen-Free Sundays.


Screen-Free Sundays: A Simple Solution to Reclaim Your Focus

The idea behind Screen-Free Sundays is simple: no screens, no emails, no TV, and certainly no social media.


At first, I felt lost. What was I supposed to do with an entire day without my phone or computer? But as the weeks passed, I found myself reconnecting with activities that brought me joy and gave my brain a much-needed break.


During my first Screen-Free Sunday, I read five books (not cover-to-cover, but a mix of fiction, non-fiction, and self-help). I hadn’t realized how much time I spent on screens until I dedicated a day to other pursuits. Reading nourished me in a way scrolling through social media never could.


I also discovered that allowing myself to be bored—a state I dreaded—opened up space for creativity. Without the constant stimulation of apps and emails, my mind wandered, and new ideas flowed in ways they hadn’t for a long time. Boredom, it turns out, is a gift.



The Benefits of a Digital Detox

If you’re feeling overwhelmed or constantly distracted, taking a break from screens can be transformative. Here's why it works:


  1. Increased Focus: Without constant distractions, your mind has the space to fully engage with the task at hand.


  2. Enhanced Creativity: Boredom gives your brain the opportunity to form new connections and generate ideas.


  3. Improved Mental Health: Studies show that unplugging from screens, even for a short time, can reduce anxiety and improve your overall well-being.



Thrive in 5: Tips for a Successful Screen-Free Day

If you’re thinking about trying your own screen-free Sunday, here are my top five tips to make it a success:


  1. Prepare Your People: Let family and friends know you won’t be reachable, and give them a way to contact you in case of an emergency (I tell people to text my husband if it's urgent).

  2. Have Activities Ready: Plan ahead! Gather physical books, start a new hobby, or pick an outdoor activity so you're not tempted to reach for your phone out of boredom.

  3. Turn Off Notifications: Shut down your devices or put them on "Do Not Disturb" mode. Out of sight, out of mind!

  4. Do Something Physical: Use the time to move your body—take a walk, go to the gym, or simply enjoy some fresh air.

  5. Start Small: If a full day without screens feels overwhelming, start with just a few hours or half a day. Every little bit helps.



Final Thoughts

The constant distractions of modern life can make it feel impossible to focus, but by taking control of your screen time, you can create the mental space needed to focus on what truly matters—whether that’s your business, your personal growth, or just a little peace and quiet.


I encourage you to give Screen-Free Sundays a try. You might be surprised at how much more you can accomplish and how much better you’ll feel. And if you’re looking for an insightful read, grab Stolen Focus by Johann Hari—it’s a game changer!

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