Try for freeTry for free
MeditationYour Focus is a Muscle

Your Focus is a Muscle

Distractions are a natural part of being human, but the way we react to them can teach us a lot about focus and compassion. Join Joy Ofodu today to practice staying in focus mode.

Try 14 days free

Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

Try 14 days free
Better mental health starts with Headspace

Oh, hey. It's Joy here. I wanna walk you through a scenario I'm sure will feel familiar. You're focusing on a task. Maybe you're just starting it or you're in the middle of it, and bam, something interrupts you. Maybe it's the pinging of a notification, or just your brain wandering off on its own. Whatever the cause, just like that, your focus disappears. Don't worry. It happens to the best of us. And it's a totally human thing to do. In fact, studies show that nearly half the time we're doing one thing, we're thinking about something else. Focus is difficult. And it can be easy to beat ourselves up when it slips away from us. But what if we made an effort to show ourselves compassion instead of negative self-talk when we get distracted? When we greet distraction with curiosity and compassion, we can refocus on the present moment and return to our tasks from a place of safety. And something that can help us refocus is called a focus ritual. A focus ritual is a thing or combination of things that helps you get in the zone. Maybe it's grabbing tea or a cold glass of water as you dive into your work. Or perhaps it's a candle that you light. Or maybe it's a certain playlist you can turn on and listen to while you work. These things might seem small, but they can be there to gently nudge you back to focus when it slips away. Let's figure out a focus ritual that might help you. Let's get started with a big deep breath. In and out. Another one. In and out. Feel your body relax. Close your eyes or just lower your gaze. If it's available to you, place your right hand on your stomach and your left hand on your heart. Keep breathing deep. Feel the energy of these spaces. Notice where the air rises and falls. Bring your awareness to your belly now. Breathe into it, feeling the air rise and fall, witnessing your body the way it is right now. Now, focus on your heart. Breathe into your lungs and chest, feeling them rise and fall. Let your hands rest. And start to visualize yourself in a moment of pure focus, your mind fully zoned in on one thing. Your thoughts and actions are deeply connected. Everything else around you is tuned out, almost as if you're in a bubble. Notice what that feels like in your body, having all your senses pointed to just one thing. Now, what might help you get there today? What's a small ritual that can help you tap into this feeling in real life that can signal to your brain, "Hey, we're getting into focus mode now." Try and think of a small ritual that you can connect with that feeling of focus. Now, let's end by creating an affirmation that you can repeat when it's time to focus or refocus. Think of some kind...


Duration7 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

    More about Andy
  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

    More about Eve
  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

    More about Dora
  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

    More about Rosie
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed


Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.




Changing my thoughts has allowed me to change my life.




The stress and loneliness courses … taught me how to comfort myself.




Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.




More to explore

Beginning Meditation


Reframe Stress and Relax


New and Popular


Becoming a Mindful Parent

    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice