Focusing is essential to getting things done and even more so for learning. But our focus depends on a lot of variables and is affected by a huge variety of events. It depends on how we slept, the time of day, what we ate, our emotional state, our stress level, our energy level, and the list goes on and on. Focusing and keeping your focus can be difficult.

But one tool that helps me consistently to focus every day is a simple timer.

A simple timer that is built around three main principles: 1) visual and intentional timeboxing, 2) the idea of your focus being flexible, and 3) taking time to rest.

I don’t block time in my calendar and start working blindly without a sense of time. Instead, I just like to use a visual timer.

I start by making it intentional. I define what I want to do, why I want to do it, and for how long I want to do it. I set the time, remove almost all distractions and start focusing.

Defining and seeing the timer helps me in a lot of ways. It helps me commit to being focused. It gives me a sense of responsibility. It creates constraints to thinking. Once the time is up, it acts as a threshold to quickly reflect if I can focus for longer or if I have to take a break. Additionally, if my attention drifts while focusing, it serves as a reminder to draw my attention back again.

The drifting attention is quite normal and therefore part of the second main principle.

Our ability to focus is not an on-off switch. Our focus is dynamic and flexible. It oscillates and the intensity of our focus can change over time. Therefore, it is normal that our attention randomly starts to drift while we are trying to focus on what is in front of us.

It happens to me all the time.

The important thing is to gently bring back your attention.

The methods I usually use to bring back my attention are looking at my timer, trying to focus visually on a small area, or deliberately taking micro-breaks.

Seeing the timer and the time just refreshes my intentions and helps me redirect my attention.

Focusing visually is a method I learnt from the Huberman Lab Podcast. Our mental focus follows our visual focus. If we focus visually on a small area for a few seconds or minutes, our mental focus will also follow. Our mental focus will start to sharpen itself.

If my attention drifts, I also like to take a micro-break from time to time. I close my eyes or look away. I don’t do anything. I just pause for a few seconds, focus on my breathing and focus back afterwards.

But sometimes it is just too difficult to draw back your attention or keep focusing after the timer is up. That’s why we also have to take real breaks. Take these breaks at least after every 90 minutes of focusing.

One important part of focusing that is often overlooked is taking real breaks. We have to rest. Focusing is difficult, it drains our energy and resting helps us recharge.

If we recharge properly, we might be able to focus again later. But be careful. Still sitting in front of your laptop and watching YouTube videos will not cut it. It is not true resting and you won’t recharge energy. It will have the opposite effect. You will just drain more energy and reduce the chance of focusing later.

So take a proper break. Stand up. Stretch. Go around or even go for a short walk.

But how long should your break be?

It depends on how long you focused before.

I like to set my initial timer to 52 minutes because I’m used to using the 52/17 method. If my focus feels off, I stop before the 52 minutes. Most of the time I focus fully for 52 minutes. And sometimes I go beyond the 52 minutes.

Depending on the time I focused, I take a break and rest for approximately 1/3 of the focused time. So, if I focused for 52 minutes, I take a 17-minute break.