Steal Back Your Focus

Thriver's Ed

In this episode, I dive into my recent struggle with feeling distracted and how it led me to question whether I have ADHD. Spoiler alert: I’m not diagnosing myself just yet, but it got me thinking about how our attention has become a commodity. We’re constantly being pulled in by pings, notifications, and endless scrolling that keeps us glued to our screens—and it’s wrecking our focus.

I also share some big takeaways from the book Stolen Focus by Johann Hari (seriously, add this to your reading list!). It opened my eyes to the ways our digital habits are designed to steal our attention, and how it’s not entirely our fault.
One of the most impactful things I’ve done to counter this? I’ve started practicing Screen-Free Sundays—a full day without phones, computers, or TV. It hasn’t been easy, but the results are eye-opening.

In this episode, I cover:

• How constant distractions affect our productivity and creativity
• Why apps like Instagram, TikTok, and Gmail are free (hint: it’s all about keeping your attention!)
• The invention of the infinite scroll and how it’s sucking hours of your life without you realizing it
• My personal experience with Screen-Free Sundays—how I started, what I learned, and what I struggle with
• Practical tips for implementing your own screen-free day and reclaiming your time

If you’ve ever felt like your brain is constantly in overdrive and you can’t seem to focus, this episode is for you.
Your Thrive in 5: How to Get Started with Screen-Free Sundays

1. Set Clear Boundaries
   Let the important people in your life know you’re going off the grid for the day. Set expectations so no one freaks out when you don’t respond immediately.
2. Prep Your Entertainment
   Stock up on physical books, crafts, or anything you want to spend your time on during your screen-free day. Don’t leave yourself bored and unprepared!
3. Turn Off Notifications
   Make sure all notifications are turned off before you begin. Even the smallest buzz from your phone can pull you back in and break the focus you’re trying to regain.
4. Move/Get Outside
   Take a walk in nature, do some light stretching, or engage in another physical activity. Movement, especially when paired with time outdoors, can help reset your mind and boost your mental health, leaving you feeling refreshed and more focused.
5. Start Small
   If going a full day without screens sounds impossible, begin with a half-day or even just a few hours. You can build up from there.

Have you tried a screen-free day? Let me know your thoughts on Instagram @CoachMarciRossi, or feel free to share any other tips that help you stay focused and avoid distractions.

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