It’s 11 PM.
I’m lying in bed, but my brain won’t shut off.
“Did I respond to that message from a client? Does my son have a spelling test tomorrow? Or is it next week? I still haven’t finished that newsletter. Why am I not getting more work? People aren’t responding to my messages. I forgot to call Mom. I need to post more consistently. But I don’t have time. I’m behind on everything.”
I imagine putting my thoughts in a treasure chest. I lock it and push it away. Then one creeps out and the cycle starts again.
I’m tired but unable to sleep.
The next day I’m overwhelmed and unproductive.
Is Lack of Focus Making You Anxious?
Sound familiar?
Here’s what could really be happening.
Scattered focus during the day can create anxiety at night.
That anxiety makes it impossible to focus the next day.
So what came first? Anxiety, or lack of focus?
For me, it starts with scattered focus.
Some days, I start with 50 different ideas. I jump between writing a newsletter, posting on social media, and checking my analytics.
By 3 p.m., I’ve worked all day, but haven’t completed much.
Then anxiety hits.
“I’m behind. I’m wasting time.”
The Answer
It’s important to break the cycle.
There’s only one way to do it.
You have to force yourself to focus on ONE thing until completion.
Not always easy.
But it’s the only thing that works.
Focus-First
Stop trying to manage your anxiety.
Pick ONE task. The most important thing you could do today for your business.
Set a timer for 25 minutes. No phone. No social media. No email. No Slack.
Do the work. Even if you feel distracted.
When the timer goes off, stop. Take a 5-minute break. Then decide: Do another 25 minutes or call it done.
That’s it.
Why This Works
When you finish something that actually matters, your brain gets a hit of dopamine.
This breaks the anxiety spiral. Not because you’ve “solved” your anxiety, but because you’ve proven to yourself that you can still work despite it.
Action breeds confidence. Confidence reduces anxiety. Lower anxiety improves focus.
What People Get Wrong
Most people try to fix their anxiety first. They meditate. They journal. They read self-help books.
All good things, but your real problem is your inability to focus through the anxiety.
You have to build your ability to work despite it.
The Non-Negotiables
If you want this to work, you need:
- Somewhere you go to do focused work. Even if it’s just a corner of your bedroom with your laptop.
- Something that eliminates all distractions instantly. Airplane mode. Website blockers. Whatever it takes.
- Don’t aim for 4 hours of deep work on day one. Aim for 25 minutes. Build the habit before you build the stamina.
It gets easier from the second week, and you’ll find your productivity improves.
The Reality Check
Your ability to focus is your competitive advantage.
Many others are distracted. Anxious. Scattered.
The person who can focus wins.
Pick one thing.
The rest will follow.
