Building 7- and 8-figure businesses 
Both require Extreme Focus.
8 seconds. That’s your attention span right now. A goldfish can focus for 9.
Time is your most valuable asset. It is finite.
Most of us are bleeding time out, one notification at a time:
• 147 minutes on social media daily
• Up to 96 phone checks per day
• 3.1 hours lost to workplace distractions
That’s not living. That’s dying by a thousand cuts.
Want to break free?
Start here to reclaim your brain in a world designed to distract you: :
1. The Awareness Challenge (this one will shock you)
For 14 days, track every 15 minutes of your day. Yes, every single block.
Most of my clients discover they waste 4+ hours daily on activities they can’t even remember.
Knowledge is power – and this exercise is your wake-up call.
2. Digital Sunset (8PM)
Turn off ALL notifications. Your brain needs white space to process, create, and connect.
Those “urgent” messages can wait.
Watch your sleep and relationships improve within days.
3. Power Hours
Block 90-minute chunks for deep work. No phone, no email, no interruptions. The human brain naturally works in 90-minute focus cycles.
Want to master this? Read “Deep Work” by Cal Newport – it’s the bible of focused productivity in our distracted world.
4. Weekly Non-Negotiables
Schedule your top 3 priorities FIRST: family dinner, workout, date night. Everything else fits around these, not the other way around.
If you don’t control your calendar, someone else will.
Your schedule shows your priorities.
5. The 2-Minute Rule
If it takes less than 2 minutes, do it immediately.
This eliminates the mental load of small tasks piling up and stealing your focus throughout the day. It´s like closing tabs on your browser.
6. Stop Multitasking (Try This Test)
Write down by hand: “Multitasking does not work.” Time it. Around 9 seconds?
Now write two sentences:
“Multitasking does not work. And this proves it to me.”
BUT alternate between them – first letter of first sentence, first letter of second sentence, second letter of first sentence, and so on.
Took you 18 seconds? A lot longer, right? That’s multitasking in a nutshell.
Freedom is one of your core values.
Here’s the truth about Freedom:
True freedom is the discipline to focus on what truly matters.
Your relationships.
Your health.
Your purpose.
Your adventures.
Stop paying for distractions with your life.
Start investing your time like it’s running out.
Because it is.
PS: Enjoy this? Follow Robin Coenen for more.
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