I’ll be honest with you…

There was a time I couldn’t work for more than 15 minutes without checking my phone.
I’d open my laptop to “get stuff done” and somehow end up deep in YouTube watching videos about how airplanes are made.

I’d tell myself, “Okay, just five more minutes of this and I’ll start working for real.”
But those 5 minutes would magically turn into 30 minutes.

By the end of the day, I’d be drained… but I had almost nothing to show for it.

If that’s you right now, stuck in a cycle of starting, getting distracted, starting again, and never getting into deep work, you’re not alone. I’ve been there.

And here’s the good news: you can train your brain to focus for hours. It’s not about forcing yourself to work harder, it’s about setting up your mind and environment so focus becomes natural.

Why you can’t stay focused for long

Before we fix it, let’s get real about why it’s so hard:

1. You’ve trained your brain to expect interruptions.
Every time you check your phone mid-task, you’re teaching your brain, “We don’t focus here, we jump around.”

2. You start cold.
Most people try to go from zero focus to full focus instantly. That’s like rolling out of bed and trying to sprint a 5K, your brain needs a warm-up.

3. You have no “friction” against distractions.
If your phone is right next to you, your brain will grab it before you even realize what’s happening.

I used to put my phone face down, thinking that was enough. It wasn’t. Within minutes, I’d pick it up anyway.

The Focus Formula (Step by Step)

This is the exact system I use now to work in 2–3 hour deep focus blocks without burning out.

1️⃣ Warm up your brain

Don’t jump straight into your hardest task.
Start with something small but related, like re-reading your notes, outlining a plan, or organizing your desk.

This gives your brain a “runway” to take off instead of expecting it to fly instantly.

When I do this, the shift into deep work feels almost automatic.

2️⃣ Remove temptation completely

I don’t just silence my phone anymore, I exile it.
It goes in another room. Out of sight, out of mind.

If I’m on my laptop, I use tools to block distracting sites.
Because here’s the truth: willpower is weak, your environment is strong.

3️⃣ Work in Pomodoro cycles

I swear by the Pomodoro Technique. Here’s how it works:

• Set a timer for 25 minutes and work with zero distractions.

• When the timer goes off, take a 5-minute break.

• Repeat 4 cycles, then take a longer 15–30 minute break.

It sounds simple, but this method is magic for two reasons:

1. You always see the finish line, which makes starting easier.

2. Breaks are built-in, so you don’t burn out halfway through.

When I started using Pomodoro, I went from 15 minutes of “fake work” to multiple hours of real focus every day.

4️⃣ Give your brain a reward

After a deep work block, I don’t just keep pushing endlessly. I take a real break:

• Get up and walk.

• Stretch.

• Listen to a song I like.

This trains your brain to associate focus with positive feelings instead of dread.

5️⃣ Have a clear “focus ritual”

Now, before I start work, I:

• Fill my water bottle.

• Put my phone in another room.

• Put on the same instrumental playlist.

• Open only the tabs I need.

Doing this every day has turned it into a mental trigger, my brain now knows, “Oh, we’re focusing now.”

Let’s wrap this up

If you want to work for hours without getting distracted, remember:

• Focus isn’t something you’re born with, it’s something you train.

• Warm up before you go deep.

• Remove distractions before they have a chance to grab you.

• Use Pomodoro cycles to balance focus and recovery.

• Reward your brain and keep a ritual so it knows when to lock in.

I went from barely making it 15 minutes without scrolling… to locking in for 2–3 hours and actually finishing the work I start.
If I can rewire my brain, you can too.

Next tuesday:

“The 3-Hour Rule: How to Get More Done Before Lunch Than Most People Do All Day”

If today’s issue helped you, forward it to someone who’s always “working” but never getting anything done.

Also, check out my YouTube channel The Weekly Growth for more content like this in video form.

Thanks for reading.
Until next Tuesday, stay focused. Stay growing.

— The Weekly Growth