5 Small Things I’m Doing This Week for Better Focus & Sleep

Back to basics: simple shifts for less screen time, better sleep, and a clearer mind.

Feb 26, 2025

Recently, my attention span has been all over the place. My thoughts feel scattered, my sleep hasn’t been great, and I’ve caught myself scrolling more than I’d like to admit. So this week, I’m trying to reset - nothing drastic, just simple habits to feel a little more present and focused.

I started paying attention to what’s been affecting my focus and sleep, and (no surprises here) a few key things stood out:

Identifying the Distractions

Technology: mindless scrolling, constant notifications
Multi-tasking: multiple screens, multiple projects, lots going on at once
Overthinking: the spiral of a thousand tabs open in my brain (and computer)
Unclear next steps on a project: leading to procrastination
Physical & digital clutter: messy space = messy mind

Small Habits for Better Focus & Wellbeing

This week, I’ve decided to focus on five small things that can be easily integrated into my daily routine. I’m not necessarily introducing anything new but rather resetting by revisiting some basics.

1. Eating Breakfast Before Coffee

I’m usually pretty good about eating before or with caffeine but recently I’ve been going straight to coffee. While I can't say for sure that it's the sole cause of my brain fog and feeling frazzled, I do notice that I have steadier energy when I start the day with water and a nutritious breakfast instead of drinking coffee on an empty stomach.

Caffeine on an empty stomach can spike cortisol (our stress hormone), and since it’s already naturally high in the morning, this can throw things off even more. A balanced breakfast stabilizes blood sugar and keeps energy levels steady, so I’m making an effort to start my mornings with a simple but nutritious breakfast before indulging in coffee.

2. Using the Pomodoro Method

I’ve tried time blocking, but if I don’t stick to the pre-planned schedule perfectly, I end up feeling guilty, which negatively impacts my productivity. The Pomodoro Method works better for me, with focused work sprints followed by short breaks.

I like to do 30-60 minute blocks followed by 5-10 minute breaks. It helps turn big, overwhelming tasks into manageable chunks. I don’t use it daily, but when I’m unfocused, it helps me get back on track.

3. Deleting Distracting Apps

I deleted TikTok for the weekend, and I’ve extended that since I’ve been enjoying the break. While I love TikTok for restaurant and travel recommendations, my For You Page has been filled with fearmongering - politics, plane crashes, general doom. I’d catch myself watching something and immediately questioning why.

Not saying you need to do the same, but if a particular platform is making you feel anxious, it might be worth setting time limits (if you have more willpower than I) or stepping away for a bit.

4. Tidying One Small Thing Daily

Small, consistent efforts prevent our environments from becoming another source of mental clutter, yet this is one of the first things that I lose control of when life gets busy. This week, I’m tackling one small thing each day:

Dealing with laundry that has been piling up
Putting summer clothes away from my recent trip to South Africa
Making/sending some returns
Donating some clothes that have been sitting in the hallway, ready to go

5. Working From Cafes

Good for my wallet? Probably not. Good for my mindset and focus? Yes (and therefore worth the cost). A change of scenery can work wonders when feeling stuck. I love sitting in a bright, cozy cafe, surrounded by people going about their day. The hum of conversation and energy around me helps me feel more present and productive. While I try not to make a steady habit of it, this week I am - and it’s helping.

This entire post was written from Redemption Roasters in Hampstead, where I’ve been enjoying seeing dogs bounding in after a walk through the Heath, families out for a stroll, friends deep in conversation, other remote workers clicking away on laptops, and visitors admiring the area. The Vizsla next to me has gently nudged my leg multiple times and though its owner keeps apologizing, I’m secretly loving it.

Back to Basics

None of this is groundbreaking, but that's the point. Sometimes, getting back to the basics and focusing on little wins is exactly what we need.

Have you been feeling a little all over the place lately too? If so, I hope this gave you a small nudge in the right direction. I’d love to know - what’s one tiny habit you’re bringing back this week?