Pre-Work Rituals for Focus Enhancement

Do you end your week feeling like WTF did I do all week? Startup life is full of those moments.  You’ve got a million priorities but you know focus is the only way to win. I've messed this up a lot and saw the direct impact on team morale & company output. Here’s a simple set of rituals I follow to hold myself accountable (it’s not perfect but it works) Sharing for all my founder friends, early stage builders, and anyone who wants to ship more of the right stuff. >> MONTHLY RITUAL Start with monthly to set up the BIG priorities. Schedule in calendar 1 hour on the last day of the month for reflection & planning 1/ Reflect on the last month in writing: what did I do well / what am I proud of? What could I have done better? What did I learn? How can I do better next month? 2/ Grade myself on goals (letter A, B, C, D, F with description) 3/ Read previous month's goals & reflections to identify any themes 4/ Set goals for the next month (3 personal & 3 Pocus) >> DAILY RITUAL 1/ Block first 3 hours of day for "heads down work" (if only get 1 hour, that's okay, better than nothing!) In those 3 hours, ONLY work on initiatives that move the needle on the top 3 Pocus goals 2/ If an issue/project/idea is not in the top 3 goals (which in startups, something will come up throughout the day!), spend as close to 0 time on it. Tell your team this is not a priority right now, so will pick it up later. 3/ At the end of the day, group my to dos by goal. If in the goal, block time the next morning to work on it. If not, send an email or slack reminder to myself to pick it back up next month. What do you do to hold yourself accountable to creating focus?

Every high-performing founder I know shares a hidden habit: chronic under-breathing. Watch yourself in the next product-fire drill—shoulders hunched, jaw clenched, quick chest inhales. That pattern dumps CO₂, nudges your body toward “threat mode,” and spikes cortisol. The good news: you can reverse it in under five minutes with science-backed breathing drills. Let's get nerdy about breathing! 1️⃣ Physiological Sigh – the 30-Second Circuit-Breaker Two short nose inhales (the second “tops off” the lungs), then a sloooow mouth exhale until empty. A Stanford RCT found that five minutes of this exhale-heavy pattern beat mindfulness at lowering anxiety and respiratory rate. When to use it: the split-second before you un-mute on a tense investor call. Pros: lightning-fast calm, no counting. Cons: looks dramatic behind glass-wall conference rooms. 2️⃣ Box Breathing 4-4-4-4 – the Rhythm Reset Inhale 4 sec → Hold 4 sec → Exhale 4 sec → Hold 4 sec. Cleveland Clinic notes it activates the parasympathetic brake and steadies heart-rate variability (HRV). When to use it: while the board deck loads and everyone’s staring at your face. Pros: easy to teach your team; pairs with Apple Watch “Breathe.” Cons: counting can hijack focus if you’re CO₂-intolerant. 3️⃣ 4-7-8 Breathing – the Night-Shift Down-Regulator Inhale 4 sec → Hold 7 sec → Exhale 8 sec. When to use it: laptop lid closes, but brain won’t stop scrolling roadmap slides. Pros: deep parasympathetic pull—great pre-sleep. Cons: the 7-second hold can feel claustrophobic if stress is already high. Why This Matters Under-breathing = low CO₂ (hypocapnia) → vasoconstriction + jittery focus. That’s the last thing you need when making important calls. Train longer, slower exhales and you’ll watch HRV—and decision clarity—climb. Proactive insight: Build a 14-day “CO₂-tolerance ladder.” Start each stand-up with a timed breath-hold after a normal exhale. Log the number next to KPIs. As the metric rises, so will team calm and cognitive bandwidth. In my life it has been amazing what a few breathing techniques can do for clarity and decision making. Avoid under-breathing and live a life that is more calm.

Stop managing time. Start mastering energy. After coaching over 200+ executives, I've learned that the high-performers prioritize their energy not their time. Here's what they've shared with me (save this): 1/ Decision Energy Optimization ↳ Map your peak alertness hours (track for 5 days) ↳ Schedule critical decisions before 2pm ↳ Create a "power hour" buffer before board meetings 2/ Strategic Recovery Design ↳ Implement the Navy SEAL 4x4 breath work (4 seconds in, 4 out) ↳ Book 20-min gaps between high-stakes meetings ↳ Use "walking meetings" for 1:1s (movement = energy) 3/ Cognitive Load Management ↳ Batch similar tasks in 90-min blocks ↳ Use "two-minute previews" before switching contexts ↳ Clear mental tabs with a daily brain dump (5 mins, end of day) 4/ Energy-First Calendar Defense ↳ Rate meetings from 1-3 (energy give vs. take) ↳ Front-load relationship building before 11am ↳ Create "untouchable Thursdays" for deep work 5/ High-Impact Recovery Protocols ↳ Master the 3-2-1 reset (3 deep breaths, 2 stretches, 1 intention) ↳ Schedule "micro-breaks" (7-12 mins) after lunch ↳ Use "energy gates" (10-min buffers) between major transitions 6/ Presence Activation Tactics ↳ Activate the 2-minute centering ritual before important meetings ↳ Use "power phrases" in private before presentations ↳ Practice selective unavailability (block "focus hours" daily) 7/ Environmental Energy Design ↳ Make their desk an "energy zone" ↳ Create a "recharge corner" in your office ↳ Mute the chaos (noise canceling earbuds) 8/ Relationship Energy Management ↳ Identify your top 5 energy amplifiers (schedule them weekly) ↳ List your energy vampires (limit exposure to 30 min) ↳ Build your "energy board of directors" (5 people who elevate you) 9/ Peak State Activation ↳ Create your "power playlist" (60-90 motivation seconds) ↳ Design your "pre-game ritual" (specific sequence before big events) ↳ Use "anchor phrases" for instant state transformation 10/ Sustainable Excellence Framework ↳ Track energy levels hourly for one week (use 1-10 scale) ↳ Implement "recovery days" after high-intensity weeks ↳ Create your "minimum viable recovery" protocol (3 non-negotiables) Reality check: Your energy capacity is your competitive advantage. Not your ability to outlast everyone else. Which tactic will you implement in the next 24 hours? ♻️ Share to help a leader thrive 🔖 Save this guide for your next energy audit 🎯 Follow me (Loren) for more high-performance tactics

I wasn’t lazy. I was just distracted. (And I didn’t even realize it.) Tasks that should’ve taken 30 minutes dragged on for hours. Blank screens. Zero motivation. Endless scrolling. The problem wasn’t Time management. It was 𝗙𝗼𝗰𝘂𝘀 𝗺𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁. Then one day, I stumbled upon a 𝘔𝘦𝘥𝘪𝘶𝘮 article that listed a few unusual focus hacks. I tried them. Tweaked them to fit my life. Soon, I started showing up better. With clarity, not chaos. Here’s what worked for me - (If focus has been a struggle lately, this might just help.) 1. 𝗚𝗶𝘃𝗲 𝘆𝗼𝘂𝗿 𝘄𝗼𝗿𝗸 𝗮 𝗳𝗮𝗰𝗲 We often chase vague goals — deadlines, KPIs, praise. But real energy comes when your work feels personal. One day, I was stuck on a complex analysis. No motivation. Then I pictured telling my mom what I did at work today. Her smile. Her pride. That image changed everything. Suddenly, it wasn’t just a task. It was something to be proud of. ➡ Ask yourself: “Who would I be excited to share this with?” Picture their face. Then start the work. 2. 𝗢𝗻𝗲 𝘀𝗼𝗻𝗴. 𝗢𝗻 𝗹𝗼𝗼𝗽. 𝗧𝗵𝗮𝘁’𝘀 𝗶𝘁. It sounds odd, but looping one instrumental track helps me zone in. I use Shri Hanuman Chalisa – Instrumental. No lyrics. Just rhythm. In no time, my brain quiets down. The repetition becomes an anchor: “You’re working now. Stay here.” ➡ Pick a calm, lyric-free track. Hit repeat. Let it ground your attention. 3. 𝗧𝗵𝗲 2-𝗠𝗶𝗻𝘂𝘁𝗲 𝗣𝗿𝗲𝘃𝗶𝗲𝘄 𝗧𝗿𝗶𝗰𝗸 Before starting a task, I set a 2-minute timer. No typing. No scribbling. Just look at the task. It’s like a warm-up for the brain. You’re letting your mind settle into the work, not crash-land into it. ➡ Try this tomorrow. Just 2 min of stillness before starting. You’ll be surprised how much smoother the task feels. 4. 𝗜 𝗯𝘂𝗶𝗹𝘁 𝗮 𝗙𝗼𝗰𝘂𝘀 𝗚𝗿𝗮𝘃𝗲𝘆𝗮𝗿𝗱 (𝘆𝗲𝘀, 𝗿𝗲𝗮𝗹𝗹𝘆) Every time I get distracted during work hours, I don’t fight it. I note it down in my phone’s Notes app. • An unfinished Udemy course • A half-watched YouTube video on AI agents • The novel I abandoned after Chapter 7 • A call I owe to a childhood friend It’s not about guilt — it’s about awareness. A quiet system that tells me: “This is not urgent. It can wait.” ➡ Create a “Graveyard” note. Every time your mind wanders, log it. Then return to your core task. The Result? I’m still a work in progress. But I’m sharper. Quieter. Less reactive. The Biggest Shift? Not in my schedule, but in how I protect my attention. REMEMBER - You don’t need more hours. You need fewer attention leaks. P.S. Which of these 4 hacks would you try first? 𝘐𝘧 𝘺𝘰𝘶 𝘧𝘰𝘶𝘯𝘥 𝘵𝘩𝘪𝘴 𝘩𝘦𝘭𝘱𝘧𝘶𝘭 → 𝘳𝘦𝘱𝘰𝘴𝘵 𝘧𝘰𝘳 𝘺𝘰𝘶𝘳 𝘯𝘦𝘵𝘸𝘰𝘳𝘬. LinkedIn Guide to Creating #big4 #lifestyle #productivity #timemanagement

This idea changed my life (it can do the same for you): → The Zen of Focus In the chaotic world of entrepreneurship, focus is the ultimate superpower. But with countless distractions and demands vying for your attention, it can feel like an uphill battle. Here's how to achieve zen-like focus and boost your productivity: 1. Embrace the power of silence: Noise is the enemy of focus. Find a quiet space, put on noise-canceling headphones, and create a distraction-free zone. Silence helps your mind settle into deep concentration. 2. Practice mindfulness: Mindfulness means being present and fully engaged in the moment. Take a few minutes each day for meditation, deep breathing, or simply observing your thoughts. This builds your mental muscle for focus. 3. Use the Pomodoro Technique: Work in 25-minute sprints, followed by a 5-minute break. This method helps you manage time and maintain focus, preventing burnout. 4. Write down your MIT: Your Most Important Task is the one thing that will make the biggest impact on your day. Write it down first thing in the morning and make it your top priority. This clarity will keep you focused on what matters most. 5. Take regular breaks: Contrary to popular belief, breaks improve focus. Step away from your work every 90 minutes to recharge. Take a walk, stretch, or do something unrelated to work. Your brain will thank you. 6. Learn to say no: Focus is about what you say no to as much as what you say yes to. Guard your time and attention ruthlessly. Say no to non-essential tasks, meetings, and commitments that don't align with your goals. 7. Fuel your focus: What you eat and drink impacts your ability to focus. Avoid sugary snacks and drinks that cause energy crashes. Opt for brain-boosting foods like nuts, berries, and leafy greens. Stay hydrated. 8. Prioritize sleep: Sleep is the ultimate performance enhancer. Aim for 7-9 hours of quality sleep each night. A well-rested mind is a focused mind. Implementing these tips will help you achieve a state of zen-like focus, transforming your productivity and performance. Remember, building focus is a practice, not perfection. Start small, be consistent, and celebrate your progress. With the power of focus, there's no limit to what you can achieve as an entrepreneur. So go forth and focus like a zen master.

"𝐈𝐭 𝐢𝐬𝐧’𝐭 𝐣𝐮𝐬𝐭 𝐚𝐛𝐨𝐮𝐭 𝐡𝐨𝐰 𝐦𝐚𝐧𝐲 𝐡𝐨𝐮𝐫𝐬 𝐲𝐨𝐮 𝐰𝐨𝐫𝐤. 𝐈𝐭’𝐬 𝐚𝐛𝐨𝐮𝐭 𝐡𝐨𝐰 𝐭𝐡𝐨𝐬𝐞 𝐡𝐨𝐮𝐫𝐬 𝐚𝐫𝐞 𝐬𝐩𝐞𝐧𝐭" .. 𝐑𝐞𝐚𝐝 𝐢𝐭 𝐚𝐠𝐚𝐢𝐧! You could be at your desk for just 6 hours and still feel drained by the end of the day - if you’re bouncing between emails, calls, and tasks without pause. 🥲 On the other hand, some people survive and even thrive in high-pressure jobs because they have small, repeatable habits that protect their mind and body. 🤓 Think about it: It’s not the occasional vacation that saves you. But the little breathers you take every day at WORK. And here’s the tricky part - most people ignore them. They wait until they’re on the edge to make changes. The real secret? 🤔 𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐰𝐨𝐫𝐤 𝐡𝐚𝐛𝐢𝐭𝐬 𝐝𝐨𝐧’𝐭 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐛𝐞 𝐛𝐢𝐠, 𝐟𝐚𝐧𝐜𝐲, 𝐨𝐫 𝐭𝐢𝐦𝐞-𝐜𝐨𝐧𝐬𝐮𝐦𝐢𝐧𝐠. 𝐓𝐡𝐞𝐲 𝐣𝐮𝐬𝐭 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐛𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭. Here are 6 simple work habits (backed by Psychology) that actually stick and why they work: 1. Start small and do it often Instead of “I’ll be more organised,” just just write your top 3 tasks before leaving. ➡ Psychology calls this the Habit Loop: Cue → action → reward. Small wins make habits stick. 2. Use reminders you can see Sticky note on my laptop: “Stand & Stretch” every hour. ➡ This is cue-dependent learning: Your surroundings remind your brain what to do. 3. Make it easy to start If I need to review a report, I leave it open on my desk. ➡ That’s from Fogg’s Behavior Model - the less effort it takes, the more likely you’ll do it. 4. Reward yourself quickly Spreadsheet done? I put on my favourite playlist. ➡ Known as operant conditioning - quick rewards tell your brain, “Do this again.” 5. Take short breaks 55 minutes work → 5 minutes walk. ➡ Psychology calls this the Attention Restoration Theory - short rests refresh focus. 6. Do the tough work at your best time Morning = strategy work, post-lunch = admin. ➡ This is chronobiology - working with your body’s natural energy peaks. These aren’t quick hacks. They’re slow, steady shifts but over weeks and months, they make all the difference. See .. Psychology already has names (and proof!) for why they work. 𝐈 𝐭𝐫𝐲 𝐛𝐥𝐨𝐜𝐤𝐢𝐧𝐠 𝐬𝐨𝐦𝐞 𝐭𝐢𝐦𝐞 𝐟𝐨𝐫 𝐟𝐨𝐜𝐮𝐬. 𝐒𝐚𝐲 9-10 𝐀𝐌 𝐢𝐬 𝐦𝐲 𝐧𝐨-𝐦𝐞𝐞𝐭𝐢𝐧𝐠, 𝐝𝐞𝐞𝐩-𝐰𝐨𝐫𝐤 𝐭𝐢𝐦𝐞. 🫣 What about you? What’s one habit that’s helped you stay healthy and happy at work? 😇 #psychology #business #corporates #mentalwellbeing #linkedin