How to Lock In, Tune Out, and Show Up Fully

Peak Performance Today Newsletter #14

"The bigger the goals, the tighter our routines need to be."

That’s the mantra I shared with a young Winter Olympic-hopeful figure skater I’ve been coaching. Her days are full: between training, competition prep, schoolwork, social media, and friendships, her attention is under constant siege. Like many high performers, she found herself drained by distractions, pulled in a dozen directions, and struggling to stay locked in when it mattered most.

We focused her work around this single shift: train your focus like you train your body.

We introduced structured rhythms. Scheduled breaks for fun. Focused morning intentions. Deep work blocks for school. Visualization before training sessions. The Winter Olympics and it's qualifiers are already scheduled. Thus our mantra. Because the schedule matters. Being regimented with the schedule takes some getting used. But over a few weeks, she felt lighter mentally, more engaged in her skating, and more confident in her ability to show up when it counted.

That’s what today’s newsletter is about—giving your focus an upgrade. Because in today’s world, attention is your most valuable currency.

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The True Power of Focus

Focus isn’t just a productivity cliche. It’s the mental filter that determines what gets our time, energy, and creativity.

When our focus is fractured:

• We feel overwhelmed.

• We waste time switching between tasks.

• We struggle to get meaningful work done.

But when our focus is intentional:

• We create momentum.

• We finish tasks faster with better quality.

• We feel more in control of your energy and emotions.

Let’s explore what it takes to build that kind of focused presence.

⚠️ Focus Kryptonite: What’s Stealing Your Edge?

If we want to sharpen focus, we must first identify what’s dulling it. From a coaching point of view, these are the most common focus killers:

• Digital Distractions: Constant notifications, phone checks, and the dopamine loop of scrolling.

• Multitasking: Trying to do five things at once and doing none of them well.

• Internal Noise: Overthinking, perfectionism, negative self-talk.

• Physiological Drag: Poor sleep, inconsistent nutrition, and elevated stress.

Quick Coaching Tip:

What gets measured gets accomplished. What we don’t measure? It rarely improves. Start your week by doing a 1–10 rating on your biggest focus kryptonite. Awareness is the precursor to growth.

🎯 The Three Types of Focus

High performers learn to shift between different types of attention:

1. Broad External: Scanning the environment (like a quarterback reading the field).

2. Narrow External: Laser-focused on a task (a batter timing the pitch).

3. Internal Focus: Checking in with thoughts, emotions, and body awareness (regulating nerves before a presentation).

Knowing which type of focus to use and when is key. Start noticing your shifts.

⚙️ Design Your Environment for Focus

Where we place our attention our focus follows.

Your surroundings shape your attention more than you realize. Here are five simple upgrades to make your environment work for you, not against you:

• Airplane Mode = Deep Work Mode Silence the digital noise. Put your phone on airplane mode during focus blocks.

• Own Your Calendar Block out a 60-minute Focus Window daily. No meetings. No pings. Just flow.

• Declutter to Decompress Clear your physical space. Visual clutter = mental friction.

• Silence the Static Use noise-canceling headphones or a go-to focus playlist to eliminate distractions.

• Anchor with a Pre-Task Ritual One breath. One mantra. One pause. Prime your brain before diving in.

🧠 Train Focus Like a Skill—Because It Is

Focus is not just a mindset...it’s a muscle. And like any muscle, it gets stronger with the right reps.

Here are field-tested tools I use with top performers to build sharper attention:

• Box Breathing (3-3-3-3) Inhale 3s → Hold 3s → Exhale 3s → Hold 3s. Repeat for 2–3 minutes to calm and ground.

• Tactical Breathing (4-2-6) Inhale 4s → Hold 2s → Exhale 6s. Great for pre-performance clarity.

• Nasal Breathing Walks Walk for 10 minutes, breathing only through your nose. This trains your nervous system to stay calm under pressure.

• Power Breathing Inhale forcefully through the nose, exhale sharply through the mouth (x10). Use this before high-stakes moments to activate your energy.

• Mindful Minutes Spend 2–5 minutes observing your breath or surroundings without judgment. It resets scattered attention.

• Set Your Intention Before any task, ask: “What’s my intention right now?” “What deserves my full attention?” Simple. Powerful. Centering.

🎯 Sharpen Your Mental Edge with Concentration Grids

One of the most underrated tools in high-performance coaching? Concentration grids.

They look simple. A a 10x10 square filled with numbers from 1 to 100. But don’t be fooled. They train the kind of laser focus that separates good from great. And what is simple to do. Is also simple not to do. If you would like to try one, head over to coachp.net/grids to download one.

Why they work:

• Endurance for Attention: Stay locked in longer, just like reps for your brain.

• Faster Visual Processing: You learn to scan, sort, and respond quickly which is essential in pressure moments.

• Trackable Progress: Each grid becomes a benchmark. You can measure speed, focus, and improvement.

🧠 Your Challenge: Print or download a 10x10 grid. Time yourself. Find numbers 1–100 in order. Do this daily for a week. Watch your focus sharpen. Again, head over to coachp.net/grid

💡 Pro Tip: Use a grid right before your morning focus block or competition prep. It’s the perfect mental warm-up.

Whether you’re walking into a boardroom, a classroom, or onto the ice, a sharper mind gives you the edge.

⚡️ Your Quick Win: The 60-Second Focus Reset

Try this anytime you feel distracted or scattered:

1. Put your feet flat on the ground.

2. Take 3 slow, deep breaths.

3. Whisper your focus mantra: “Be here now.”

4. Refocus on ONE priority for the next 10 minutes.

You’ll be amazed at how quickly clarity returns.

🧭 Final Thought: Focus = Attention × Intention

Your ability to focus isn’t about gritting your teeth or working harder. It’s about aligning what you give attention to with why it matters.

Elite performers don’t just manage time...they manage attention. And when you train that muscle, you not only get more done...you show up more fully in every area of your life.

Let this be your invitation to upgrade the way you focus, one breath, one block, one intention at a time.

With focus and clarity,

Coach Ed Padalecki

Peak Performance Today