This document outlines five steps to create an "extreme focus" habit: 1. Create a series of small, easy routines that build upon each other through habit stacking to work towards a larger goal. 2. Carefully choose cues or triggers for habits that are based on your environment for maximum effectiveness. 3. Develop "if-then" plans to prepare yourself to perform the new behavior when you encounter the cue. 4. Design checklists to maintain your routines rather than relying on memory alone. 5. Practice the routines repeatedly to strengthen the habit loop, and reward yourself along the way to reinforce the habits.

1. Steps to Create the
“Extreme Focus” Habit
@habitsguy
5

2. Bad focus habits are common:
multitasking, being online 24/7,
jumping from one thing to another.

3. The ability to focus is a
complex skill.

4. But you can start with little routines
that fit into your life, using the
environment to make you do it,
whether you 'feel like it' or not.

5. 1 One little step at the time,
but in a series
By creating a series of little
steps, which one by one get
you to your goal.

6. Habit Stacking – building a logical
sequence of quick and easy routines,
summarized in checklists, completed
in less than 5 minutes and joined
with other habits.

7. 2 Pick your cue/trigger
smartly
Habits are
formed in a self-
reinforcing loop:
Trigger
RoutineReward

8. When it comes to focus,
environment-based cues most
effective. The cue for the first
routine is even more important,
because the whole sequence
depends on it.

9. 3 Create an if-then plan
Implementation intention can
turbocharge your chances of
succeeding at habit building.

10. If (I see/hear/smell/feel or
carry out an action-based cue),
then I’m going to (carry out my
new behavior).
If I open my laptop to
study/work, then I close
down my Internet browser
and disable the Wi-Fi.

11. 4 Design a checklist
Create a checklist –
don’t trust your memory.
Put your checklist
somewhere visible.

12. Every time you go
through your routine,
check the steps off
in your head, aloud, or
physically crossing or
ticking them off as you go.

13. 5 Practice, practice,
practice
Repetitions strengthen the
habit loop. The more your
practice, the easier it gets.

14. Don’t forget to reward yourself.
Rewards are key in forming the
habit – they reinforce the loop.

15. About the Author
Joanna Jast is an entrepreneur,
blogger, and author.
Read the
full article

16. Want to build the
extreme focus habit but
TOO LAZY to start?

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