Master Class

Deep Focus


We have included this video soundtrack that is designed to help you relax and focus.

Listen to it while you are reading through the lessons..


Day 5. Your New Understanding of Distractions

Distraction might be everywhere, but you are the master of your fate.

It’s up to you to tune out the world and put your focus where it matters most.

You really do have the ability to control the situation, whether it’s stamping out the distractions before they gain a foothold, or in knowing how to put yourself back on track when the distractions find you.

No matter what, don’t expect easy answers. Nothing here is going to happen overnight. It takes time to build new habits and a new way of thinking.

If you fail, simply try again.

Give the processing time. It will happen.

In the end, you’ll be amazed at how good it feels to live your life the way you want to, free of the distractions that used to plague you.

Are you ready for a new life?

Then it’s time to get started.

There’s no better time than now!

Day 5:

In our final lesson of this course, we’re going to be setting the final stepping stones to your distraction-free life, such as figuring out which distractions can be healthy, as well as taking a look at a quick-start guide in order to keep you free of distractions.

In the end, you’re going to find out not all distractions are bad things.

Some are actually quite healthy.

A few to consider:


Taking time to think about you, and what you’ve accomplished thus far makes for a more positive mindset. It’s easier to focus when you feel good about where you’re going and what you’re doing.

As mentioned before, you can use meditation for this.

Or try keeping a journal to record your journey.

If you’re spiritually aware, this reflection can also take the form of prayer or gratitude.

Create Relationships

While spending time with others can be a distraction of the bad sort if it starts getting in the way of your work, taking time to connect is never a bad idea.

Without strong bonds with co-workers, friends, and family, you wind up isolating.

This isn’t healthy for mind or body.

By creating time for the ‘distraction’ of relationships, you experience a life that is both meaningful and enjoyable.


We think procrastination is always a bad thing. However, sometimes putting off something helps you to think through a knotty problem or to work out the details more in your mind.

Recognize when you need to step back and do something mindless, to let your brain run through things a few more times before beginning that project.

Watch out, though! It’s all too easy to fall into the world of unhealthy procrastination if you’re not careful.

Learn to recognize when the delay is helpful and there to give yourself time to think and when it is not.

Conduct a Check on Where You’re Going

If you’ve been moving along fairly steadily for a while, you might want to pause and ask yourself if the overall goal is still what you want, or whether you might need to make a change in direction.

Conducting a well-check of your destination and the methods required to get there allows you to see if you’re still on track or if something different needs to happen.

Quick-Start Guide

Below is a quick start strategy guide for some of those specific problem areas that keep us distracted in our modern world.

Social Media

·       Limit your social media accounts. Choose one or two that are the most important.

·       Use timers to keep your surfing to a minimum.

·       Unfriend people you don’t know or who do not contribute positively to your social media experience.

·       Unfollow corporate media accounts you don’t need.


·       Use the “Do Not Disturb” mode when working.

·       Limit the number of times you check email/social media on your phone. Once an hour is more than enough.

·       Delete apps that only waste time.

·       Regulate the use of apps which can quickly become time-wasters.


Social Media

·       Limit your movie/YouTube/media watching to certain hours of the day.

·       Set time limits when watching videos, so you don’t get caught up into the trap of seeing what’s next on the playlist.

·       Reduce exposure to people who drain energy and time without giving anything back.

·       Choose social interactions that leave you in positive moods and engaged over those which drag you down.

·       Set healthy boundaries. Let people know when you’re available, and when you’re not. Enforce those boundaries as needed.

Now, let’s take some time to implement these final steps into your life.

Day 5 Exercise: Beginning Your Distraction-Free Journey

Here we are!

We’ve finally reached the end of this course.

We hope that along the way you had fun, learned some new tips and maybe learned a little about yourself as well.

As much as it may seem daunting to be facing distractions head-on, you’re now well equipped to counter them with the knowledge from this course. It may take some time, but once you’ve fully integrated these new habits into your life, you’ll be astoundingly more productive in no time.

In today’s exercises, we’ll be looking at a few more distraction-based tips that will help you to commence your distraction-free journey.

Step 1: One healthy distraction that we discussed in Lesson 5 was creating strong relationships with others.

Below, list three activities that you could do with someone who you have been too busy to see.

They can range from simple to complex.

Try to focus on activities that you and your friend/family member/special someone would genuinely enjoy doing together.

·       Activity 1:

·       Activity 2:

·       Activity 3:

Step 2: The line between unhealthy and healthy procrastination can be faint.

Below, using what you learned from Lesson 5 and your own opinions, brainstorm some ideas as to how you can tell the difference between the two.

Brainstorm Your Ideas Here:

Step 3: Social media can often be one of the biggest distracting factors in our lives.

Below, list three social media apps that you frequently use.

Following that, list some strategies that you could use to keep yourself from becoming distracted by them.

Use the quick-start guide from Lesson 5 to help you brainstorm some ideas!

·       App 1:

    Strategy 1:

·       App 2:

    Strategy 2:

·       App 3:

    Strategy 3: