Being easily distracted is today's biggest success killer.

If you're unable to concentrate your attention on the tasks that matter, you'll waste a lot of time on trivial matters.

Many entrepreneurs complain about not having enough time. This is utter nonsense. Everyone has the same amount of time; people simply waste a lot of it on insignificant things.

If you constantly feel like you're short on time, it's likely that you'll sooner or later encounter problems such as low energy, chronic stress, depression, or burnout.

The moment you master the skill of 'focus', your perceived time problem will vanish like snow under the sun.

If you can focus solely on the tasks that matter and ignore distractions, success is a logical consequence.

100% focus on essential tasks = 100% guarantee that you save time.

Focus Means: Doing What You're Doing While You're Doing It

In a world where distractions lurk around every corner, the ability to stay focused is a rare but essential skill. It sets you apart from the crowd and has the potential to elevate your performance to the highest level.

Learn how to effectively and intentionally strengthen your focus in the gym, which not only makes you physically stronger but also mentally sharper.

In 4 steps, you'll learn an effective strength training method perfectly suited to train your focus. The method consists of the following components:

Component 1: Use of heavy compound exercises that require both physical and mental attention, forcing you to concentrate.

Component 2: Low explosive repetitions with high, but submaximum weight, ensure you must focus on the exercise, without fatigue getting in the way of mental sharpness.

Component 3: Timed EMOM sets that force you to quickly switch between high intensity and rest, teaching you to stay continuously focused.

Component 4: Conscious attention during each set to minimize mental distractions and fully concentrate on the task.

This method is simple but effective. Anyone can implement it into their personal training plan.

More in the Head than in Reality

Nowadays, people are more easily distracted than ever. We spend more time in our heads than in the here-and-now. As a result, people struggle with:

• Paying close attention to what people are saying in conversations.
• Focusing and maintaining attention on a specific task.
• Ignoring distractions.

A perfect example of this lack of focus is what I see when I teach a group class.

During a group class, there are moments when I need to explain or demonstrate something. It's my job to ensure that everyone not only hears what I say but also understands it.

When I ask for attention, there are three types of people:

1. Those who stay quiet and listen attentively to what I say.
2. Those who stay quiet but don't hear what I say.
3. Those who keep talking and miss everything happening around them.

What people often fail to realize is that behavior in a specific situation says a lot about behavior in other situations.

How You Do One Thing, You Do Everything

There's a well-known saying: "How you do one thing, you do everything."

I think this is a bit too black-and-white, but I can say this with certainty: "What you do in one situation, you often do elsewhere."

If you can't focus during a simple group class on what the instructor is saying, chances are you struggle to focus in other areas of your life as well. This has consequences for:

• Your communication.
• Your productivity.
• Your stress levels.
• Your effectiveness and success.

These are all factors that determine success in your life — both personally and professionally.

You Aren't Born with Focus

Your perception and reality are often two different worlds. Focus is a prime example of this. People hold various beliefs about focus, which negatively impact their ability to concentrate.

Here are some examples you might recognize:

• Some people are just naturally more focused.
• I'm just easily distracted.
• I'm just not good at focusing.
• I can focus on X but not on Y.

Just because you're convinced of something or believe it doesn't make it true. In fact, if you believe the above, you're probably not good at focusing.

Focus isn't something you either have or don't; it's a skill.

And the good news is: A skill can be trained.

Have You Ever Trained Your Focus?

Be honest, how often have you purposefully trained your focus in your life?

I'm probably not telling you anything new when I say that you've likely never done this intentionally.

If you start training your focus effectively from now on, your life will never be the same. Focus is a true superpower that can exponentially increase your success in life. It enables you to:

• Really hear what people are saying to you.
• Be productive rather than just active.
• Maintain your calm; instead of being stressed by constantly switching between tasks.
• Focus your attention on tasks that really matter, instead of wasting time on trivial ones.

In short, focus improves your communication, productivity, reduces stress, and makes you more effective.

Everything you need to be successful in life.

Train Focus in the Gym

Just as with anything else, there are 101 ways to train your focus. Today, I’m going to teach you how to intentionally train your focus in the gym.

Physical training is an absolute must if you want to perform optimally and be in good health. How great would it be if you could make your gym time even more effective?

Here are 3 steps to train your focus in the gym:

Step 1: Heavy Compound Exercise Step 2: Use Your 10-12RM Step 3: Timed EMOM Sets Step 4: Focus on the Exercise

Here’s what it looks like in practice.

Step 1: Heavy Compound Exercise

First, choose a heavy compound exercise. A compound exercise is one where you use multiple muscle groups at the same time.

For the best results, choose an exercise that uses your entire body such as:

Squat variations, like Barbell Back Squat or Kettlebell Front Squat

Deadlift variations, like Barbell Deadlift or Sumo Deadlift

Cleans or Swings, like Kettlebell Clean or Kettlebell Swing

Carry exercises, like Sandbag Carry or Farmer Walk

A compound exercise using your entire body with relatively heavy load requires a tremendous amount of focus.

Being distracted during an exercise like this is simply not an option. Maximum attention is required here to prevent injuries.

Note: Choose an exercise you are familiar with and can perform safely to avoid injuries.

Use weights instead of machines. Machines do a lot of the work for you, requiring less focus.

Step 2: Use Your 10-12RM

To optimally train your focus, it's important to use a relatively heavy weight. Performing a deadlift with just the bar requires little strength, thus less forcing you to focus.

Therefore, choose a weight with which you can perform a maximum of 10-12 reps with full control.

To find this weight, you need experience. If you don't have this experience, do the following:

• Do 10 reps with a light weight (like the empty bar).
• Increase the weight and do a set of 5 reps.
• Increase again and do another set of 5 reps.
• Repeat this process until the weight feels heavy enough to do at least 10 reps.
• Go for a set where you make a maximum number of reps with good technique.
• If you exceed 12 reps, you need to go heavier. If you are below 10 reps, reduce the weight.

Step 3: Timed EMOM Sets

What you are going to do is timed EMOM sets. EMOM stands for Every Minute On the Minute.

This means you set a timer to 1 (or 2) minute intervals for say 10 minutes. Every minute starts a set where you perform your exercise for a given number of reps. The remaining time is rest.

I give you two options:

Option 1: 10 x 3 reps EMOM

Use a weight with which you can do 10-12 reps.

Set a timer for 1 minute of work, 0 seconds of rest for 10 minutes.

Every minute, perform a set of 3 explosive reps with maximum focus on what you are doing.

Repeat this for ten minutes, so that you have completed a total of 30 reps.

Option 2: 5 x 5 reps E2MOM

Use a weight with which you can do 10-12 reps.

Set a timer for 2 minutes of work, 0 seconds of rest for 10 minutes.

Every 2 minutes, perform a set of 5 explosive reps with maximum focus on what you are doing.

Repeat this for 10 minutes, so that you have completed a total of 25 reps.

Step 4: Focus on the Exercise

Your task is to continuously focus on the task at hand; the exercise you are doing.

You will notice how quickly your mind wanders or you feel the urge to check your phone.

The training is in refocusing on the task. You can't turn off your thoughts, but you can ignore them and keep your attention on what you are doing – both during the exercise and the rest.

Notice how quickly your brain tries to distract you with all sorts of thoughts or stories. Ignore this and refocus.

Do what you are doing, while you are doing it.

This is where the power lies.

How well you are able to focus your attention tells you a lot about how well you can focus in the rest of your life.

Ignore your thoughts and stories in your head, bring your focus back to the task at hand.

Maximize Your Gym Time

Training in the gym is more than just a way to become physically stronger. With the right focus, it becomes the ideal place to enhance your mental strength. By training focus in the gym, you cultivate a true superpower that can elevate your performance and success in all aspects of your life.

To effectively apply this method of focus training, you need to have:

• The correct technique and experience with the chosen exercise.
• The knowledge and skill to select the right intensity (weight).
• Understanding of how to properly set the timer so you hear a signal every minute.
• The intention to continually redirect your attention to the task at hand.

Get the most out of the gym: Train not just your body, but also your mind.

Test it out and experience its impact on your focus.

Until next time,

Bart