• Transformed by Spence

How to Focus and Concentrate better.

Work Desk

Focus is a skill necessary for almost anything important in life, from finishing an assignment, to listening to your boss’s instructions, to organising your schedule for the day. Unfortunately, for many of us, focus is in short supply. It could be a natural difficulty zeroing in on the task at hand. It could be a susceptibility to distractions like listicles or social-media interactions. It could even take the form of being so overwhelmed with work that you can’t focus on any one thing for a designated period of time.

Focus is difficult to master, and it may feel like it’s completely out of your control, but like any skill or ability, it can be developed over time. Try using these seven exercises to gradually increase your ability to focus in almost any situation:

– Find less distracting environments.

– Meditate.

– Exercise.

– Make lists.

– Memorise things.

– Break things down into smaller components.

– Set sprints for yourself.

Don’t expect your ability to focus to turn around overnight. Only after practicing consistently will you start to see improvements, and even those will be gradual when you’re first starting out. Instead of trying to find an action-reaction relationship between these exercises and measurable results, focus on making these exercises habits in your normal routine.


Avoiding the fate of the Lion.


A lion tamer once introduced a chair to the circus. Many would just use a whip, a singular item for the Lion to concentrate on. Most of which got killed by the Lion as it began to lose concentration of the whip and then direct it’s kill instincts into mauling its captor. The chair however with its four legs took the Lion by surprise, having these four extra things to focus on totally threw the Lion’s concentration off guard, the result; a tame Lion frozen and startled by the overwhelming focal points.

How often do you find yourself in the same position as the lion?

Circus Lion

How often do you have something you want to achieve for example:

1. Lose weight

2. Go travelling

3. Get leaner

4. Drop body-fat

5. Improve your 5k run time… only to end up confused by all of the options in front of you and never make progress? You may think that in order to improve your running speed you must first lose weight. But then to lose weight, it may be best to drop body-fat to ensure you retain muscle mass. It is a mind f&*k.

This is especially true in health, fitness, and medicine, where every person and company seems to believe it is their duty to make things more complex. Every workout routine you find is the best one. Every diet expert says their plan is the optimal one. (but let us be frank, Spencer Lissamore Fitness is the best for Nutrition and Workout Plans. Not to mention the value for money!) but I digress…

This frustrates me to no end because while all the experts are busy debating about which option is best, the people who want to actually improve their lives (you and me) are left frustrated by all of the conflicting information.

The end result is that we feel like we can’t focus or that we’re focused on the wrong things, and so we take less action, make less progress, and stay the same when we could be improving.

I think it’s time we change that. Here’s how…


Anytime you find the world waving a chair in your face, remember this: all you need to do is commit to one thing.

In the beginning, you don’t even have to succeed. You just need to get started. Starting before you feel ready is one of the habits of successful people. It is important to take action, even under graduates, under aged and under qualified people become successful because they take action!

Most of the time, the ability to get started and commit to a task is the only thing you need to do to focus better. Most people don’t have trouble with focusing. They have trouble with deciding.

Have you ever had a task that you absolutely had to get done? What happened? You got it done. Maybe you procrastinated, but once you committed to doing it, you got it finished.

In other words: making progress in your health, your work, and your life isn’t about learning how to focus and concentrate better, it’s about learning how to choose and commit to a specific task.

You have the ability to focus, you just need to choose what to direct it towards instead of acting like the lion and dividing your attention among the four legs of the chair.

Want to drop a stone by Christmas? – Superb, start eating whole foods that you know are nutritionally beneficial and exercise more incorporating cardiovascular exercise to remain in a caloric deficit. You do not need more information on losing weight. You don’t need to learn how to focus on the right things. You just need to commit to the fundamentals. Build good habits first, there will be plenty of time to figure the details out later.

Want to improve your lifestyle habits? Of course you do. Quit messing around and get to sleep earlier. Organise one’s day around your training. Commitments you can afford to miss allow them to go. You’re building a better lifestyle (one in which results in you being Happier). If it’s important to you, then stop gazing at the other distractions and commit to it.

Want to start a business? You can! Sure, you’ll be uncomfortable. Every entrepreneur is uncertain. You don’t need to learn a new strategy or figure out how to focus better. You just need to commit to making it happen. Take the first step and trust that you’ll figure out how to take the second step when you need to do so.

We all have the ability to focus and concentrate, but only if we decide what is important to us and what we want to commit to accomplishing. The only wrong choice is no choice.


Stop Gazing at the Chair


Life isn’t a dress rehearsal. Whether you know it or not, you’re already in the ring. We all are. Most of the time, we sit quietly, gazing at the chair in front of us, silently debating about which leg is the most important. (read above for explanation).

It doesn’t have to be that way.

If you have somewhere you want to go, something you want to accomplish, someone you want to become… then make a decision. If you’re clear about where you want to go, the rest of the world will either help you get there or get out of the way. Both of those are useful.

You don’t have to do it all at once, but there is something that you need to do now. Something that’s calling you, something that’s important to you, something that you’re destined to do. I don’t know what it is, but you do.

Swipe the chair out of the way and choose it.

The SLF App

The Spencer Lissamore Fitness (SLF) App houses everything you need to get started and remain focused and concentrate on the important aspects of Fitness, Health and Nutrition.

Get 24/7 support with myself as your Online or Face to Face Coach.

Track your Macro Nutrient intake daily with the Nutrition Tabs incorporated into the App.

Weekly challenges, banter, special discounts & recipes all apart of the SLF Facebook Community.

Itemised Shopping Lists for your convenience.

Workout Plans tailor made to suit your busy lifestyle and scheduled to your specific weekly routine.


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