A 30-second to 3-minute period of visual focus at the start of mental or physical work can ramp up neural activity for focus and concentration.

“And if about halfway through your 90 minute about or at some point in your 90 minute about of work or exercise, you feel that your concentration is drifting rather than look at your phone and scroll through the thousands of contexts that exists within social media or your phone, try just picking a location again on the wall, focusing back on that location, using that as a ramp up to then direct your focus back towards, if your weight training, sets and reps that you might be performing, if you're running, you might do this, or cycling you might do this by focusing on a particular location and really homing in on that location physically.”

“So what I recommend is having a 30 second to three minute period at the beginning of a about to focus where you're going to do work or physical work and anchoring your vision to one location somewhere in the room or if you want to do it covertly, you can do that, setting a timer and trying to do that for anywhere from 30 seconds to three minutes. What you're doing when you exercise that practice is you are ramping up neural activity within the neural circuits that create focus and concentration.”

“And this focusing exercise essentially consists of spending 1 to 3 minutes trying to maintain visual focus. And yes, you are allowed to blink. I don't know why we tend to stare at something we don't blink. But don't let your eyes dry out. And that can increase your ability to focus cognitively.”