I’m going to show you how to control your impulses so you can maintain deep focus when you need to.

Why it matters: Impulses — those internal forces that urge you to do, say, or behave a certain way — are the biggest obstacle to concentration and the hardest to overcome. But if you can learn to manage your impulses, external distractions become less impactful.

• Imagine focusing deeply in a bustling cafe without being derailed by the impulse to look up every time someone new walks in.
• Or feeling the urge to check your phone to see if someone replied to your text, but not doing it.
• This ability makes you resilient and in control, rather than dependent on a perfect setting for concentration.

What I got wrong: I tried to create the perfect working environment, believing that external silence ensures concentration. But internal distractions — in the form of impulses — constantly arose, disrupting my focus.

• I thought my concentration depended solely on an ideal, distraction-free environment.
• I didn’t recognize or acknowledge impulses, which led to unconscious reactions.
• I then tried to suppress them, which led to them coming back stronger.
• I lacked techniques to manage impulses when they arose.

The benefits: Master your impulses and you’ll have laser-like focus.

• Sustained focus. Hold your attention for longer periods.
• Reduced distractions. Minimize interruptions, keeping your mind on track.
• Greater resilience. Focus effectively in any environment.

How to do it:

1. Notice the impulse. Recognizing impulses is the first step to controlling them.

• Example: When you feel the urge to check your phone, acknowledge the sensation.

2. Delay gratification. Delaying action on impulses helps weaken their hold.

• Example: Use the 10-minute rule. When an urge arises, wait ten minutes before acting. The impulse will usually pass before the time has.

3. Create a distraction-free environment. In the beginning, minimizing stimuli in your space will strengthen impulse control (even though the long-term goal is to not have to worry about stimuli much at all).

• Example: Have your desk face a wall not a window. Clear it of anything not relevant to your work in this moment.

Things to consider:

• Physical discomfort. Training impulse control can be physically uncomfortable. Be prepared for this challenge.
• Continuous practice. Developing impulse control requires ongoing practice and patience.

The bottom line: Mastering impulse control is key to maintaining deep focus and achieving high productivity. By learning to notice, delay, and manage impulses, you can enhance your concentration and perform at your best.