The Neuroscience of Focus: How to Train a Distracted Brain

Introduction: Why Focus Feels Harder Than Ever

With phones, apps, and endless notifications, your brain is wired for distraction. But you can retrain it for deep focus.

The Brain on Distraction

• Dopamine spikes from notifications make you crave novelty.
  
  

• Your prefrontal cortex (focus center) weakens from multitasking.
  
  

How to Rewire for Focus

• Single-tasking – Train your brain to finish what you start.
  
  

• Pomodoro technique – 25 minutes focused work, 5 minutes rest.
  
  

• Meditation – Proven to strengthen attention circuits.
  
  

Dr. Joe’s Tip

He teaches that intentional focus—on a vision, an elevated emotion, or meditation—creates coherence in the brain. That coherence equals power.

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