When pursuing a goal, adopt a “narrowed focus of attention” by imagining a spotlight shining on a specific target (e.g., finish line, a landmark, shorts of a person ahead) and tuning out peripheral distractions. This makes the goal appear closer and helps you move faster, more efficiently, and perceive the effort as less painful.
Beyond just defining a goal, simultaneously plan the concrete, manageable steps to achieve it (e.g., a two-week plan) and proactively identify potential obstacles. This approach provides a clear trajectory and prepares you to overcome challenges effectively.
Actively think about multiple ways your plan might go wrong and develop solutions (Plan B, C, D) in advance. This prepares you to act decisively when faced with unexpected difficulties, preventing panic and ensuring continued progress.
For challenging tasks, break them down into smaller, achievable micro-goals (e.g., groups of 10 instead of 100). Hitting these smaller milestones provides “micro dopamine rushes” and a sense of accomplishment, sustaining motivation and energy through difficult periods.
Do not rely on memory to assess goal progress, as it can be faulty. Instead, collect objective data on your efforts and trajectory (e.g., using a tracking app) to gain an accurate and complete picture of your actual progress.
Consciously induce an “illusion of proximity” by focusing your visual attention narrowly on a target. This visual perception makes the goal look closer, leading to increased effort and a perception that the task is less difficult.
For longer-term or distance goals, strategically use the narrowed attention strategy, increasing its application as you progress, especially during the latter half or for the final push. This helps when motivation might fade and provides an effective boost to completion.
When applying narrowed visual focus, specifically imagine a circular point of light illuminating your target, rather than a broad line. This technique helps to maintain focus and prevents your attention from being pulled by peripheral vision.
While vision boards can help define goals, relying solely on visualizing future success can backfire by creating a “goal satisfied” feeling. This can decrease physiological readiness to act and reduce the motivation needed to take the first steps.
Recognize that your visual aperture is under conscious control and can be narrowed or expanded with intention and practice. Actively deciding how to engage visually with the world can produce real changes in your experience and body.
If experiencing anxiety or depression, intentionally seek out and focus your gaze on positive visual cues (e.g., smiling faces). This can temporarily shift selective attention away from negative stimuli, improving self-efficacy and helping to break negative thought cycles.
Use an app like “One Second Every Day” to record one-second video clips daily. This creates a visual chronology of your life that, when reviewed, can conjure up emotions and purpose, serving as a powerful reminder of significant moments or progress.
Get morning sunlight directly in your eyes by going outdoors, even on cloudy days, and avoid doing so through windows or windshields. This is a zero-cost, fundamental practice for setting circadian rhythms, improving sleep, and enhancing overall health.
Dissolve one packet of Element (electrolytes like sodium, magnesium, potassium, without sugar) in 16-32 ounces of water upon waking and during physical exercise. This ensures proper hydration and electrolyte balance, critical for optimal brain and body function and preventing performance decline.
Use a meditation app like “Waking Up” to access various meditation programs, mindfulness trainings, Yoga Nidra, or Non-Sleep Deep Rest (NSDR) protocols. These practices can help place the brain and body into different states, restore cognitive and physical energy, and deepen understanding of consciousness.
Consume Athletic Greens (AG1) once or twice daily. This comprehensive drink covers foundational nutritional needs, provides optimal probiotics for gut health, and contains adaptogens, vitamins, and minerals essential for overall well-being.