Key Principles for Deep Work Success

Leaders waste more energy on divided focus than any other activity. I learned this the hard way in the SEAL Teams. During a training evolution, I was juggling radio communications, coordinating multiple teams, and making split-second calls. And I wasn’t doing any of it well. My commanding officer pulled me aside: "Mac, you're everywhere and nowhere. Focus or you'll miss the critical moment." He was right. I was spread so thin I couldn't see the patterns emerging right in front of me. This isn't just a military problem. I see it daily with my executive clients: → Scanning emails during strategy discussions → Mentally rehearsing a presentation while their team shares crucial updates → Attention bouncing between five urgent problems, solving none completely The cost isn't just productivity. Your leadership presence evaporates. Your team's trust erodes. In high-performance environments, attention isn't just a resource. It's your competitive advantage. When you focus fully: → You notice micro-expressions that signal team tension → You spot connections between seemingly unrelated data points → You make decisions from clarity rather than reaction Most leaders know this. Few practice it consistently. The difference isn't knowledge, it's discipline. The solution isn't complicated: 1. Practice intentional monotasking. Whatever deserves your attention deserves your FULL attention. 2. Create attention boundaries. Block time for deep work with zero notifications. 3. Build a daily mindfulness practice. Even 5 minutes trains your focus muscle. 4. Batch-process inputs. Schedule specific times for email and updates rather than letting them hijack your entire day. In my 17+ years as a SEAL, the leaders I trusted most weren't just the smartest or toughest. They were the ones who could maintain complete presence amidst chaos. They showed up fully. Their attention wasn't divided. Their focus created a gravity that pulled teams together. What deserves your full attention today? ——— Follow me (Jon Macaskill ) for leadership insights, wellness tools, and real stories about humans being good humans. And feel free to repost if someone in your life needs to hear this. 📩 Subscribe to my newsletter here → https://lnkd.in/g9ZFxDJG You'll get FREE access to my 21-Day Mindfulness & Meditation Course with real, actionable strategies.

I used to think my struggle with focus was a productivity issue. Turns out, it was a neurological one. I’m not joking when I say this: The same part of your brain that helps you regulate emotions, craft powerful sales stories, and write C-suite proposals… ...is also the part that atrophies when you binge on dopamine: email, social, Slack, “quick wins.” Most reps aren’t lazy. Their brain is just out of shape. Here’s how to fix that: A few years ago, I hired a personal trainer. He put me through absolute hell: bear crawls, single-leg squats, ring pushups. Halfway through, I looked at him and said: “Why does this feel impossible?” His answer? “Because your muscles aren’t developed… yet. You’re not used to this kind of resistance.” And it hit me right then—this is exactly what happens in sales. When reps avoid writing POVs, building business cases, or planning strategic outreach…it’s not just procrastination. It’s brain fatigue. 🧠 The science: Your prefrontal cortex controls future planning, storytelling, emotional regulation—everything required for deep sales work. But most reps are addicted to short-term dopamine: → inbox clearing → CRM busy work → social scrolling → chasing tiny, meaningless tasks These spike the nucleus accumbens—the brain’s pleasure center. Do it enough, and you’ve trained your brain to crave easy wins and avoid deep work. And when the deep work finally arrives? Just like that first day at the gym... …it hurts. But there’s good news: You can re-train your brain. Just like you build physical muscle, you can build mental muscle. It starts with prefrontal reps. Here’s the 21-day protocol I now give to every rep I coach: Step 1: Buy a stack of index cards Step 2: Every morning, write down ONE deep work task: → Craft a POV → Build a deck → Write a cold email to an exec → Record a 1:1 video Step 3: Do it FIRST. No dopamine until the card is done. Step 4: Repeat for 21 days. Add a second task in week 2. A third in week 3. Do this and watch your brain change. Watch how you suddenly want to update your deck. Want to send strategic emails. Want to go deeper into your accounts. It’s not magic. It’s neuroplasticity.

12 Rules to Master Deep Focus Most people try to focus for 8 hours straight. That's like trying to sprint a marathon. Here's how to do it instead: 1. Track Your Peak Hours "What gets measured gets managed." - Peter Drucker Your brain has predictable energy waves. Find them. How to Take Action: - Log when you feel sharp vs foggy for 2-3 days - Notice patterns, especially 2-3 hours after waking - Use data, not guesswork 2. Never Start Deep Work Early "Timing is everything." Your brain needs time to boot up properly. How to Take Action: - Wait 2-3 hours after waking - Let your hormones stabilize - Start when you're truly ready 3. Set Up Your Focus Zone "Environment is the invisible hand that shapes human behavior." Create a space that demands focus. How to Take Action: - Raise your monitor above eye level - Stand up to activate alertness - Use proper posture to boost biochemistry 4. Guard Your Focus Time "What you allow is what will continue." Make your focus time sacred. How to Take Action: - Turn off all notifications - Block distracting websites - Close your door - Make interruptions unacceptable 5. Warm Up Your Brain "Preparation is the key to performance." Don't dive in cold. How to Take Action: - Spend 5-10 minutes organizing - Review your objectives - Skip social media and email - Prime your focus circuits 6. Choose One Battle "To do two things at once is to do neither." Multitasking kills deep work. How to Take Action: - Pick ONE cognitive task - Stick to it for the full block - Avoid task-switching at all costs 7. Use White Noise "Small changes can trigger big breakthroughs." Background noise boosts focus. How to Take Action: - Choose non-lyrical sounds - Keep volume low - Create a consistent audio environment 8. Stop at 90 Minutes "Discipline is knowing when to stop." Don't push past your brain's limits. How to Take Action: - Set a timer for 90 minutes - Stop even when feeling good - Preserve your neurochemistry 9. Practice Active Recovery "Rest is not a luxury. It's a necessity." Recovery is part of performance. How to Take Action: - Walk or stretch after sessions - Avoid screens during breaks - Let your brain consolidate 10. Limit Deep Work Blocks "Less is more." Quality over quantity always wins. How to Take Action: - Do 1-2 blocks per day maximum - Space blocks 2-4 hours apart - Accept your brain's limits 11. Protect Your Focus Time "What gets scheduled gets done." Treat focus blocks like important meetings. How to Take Action: - Block off time in your calendar - Defend these slots fiercely - Never sandwich between meetings 12. Choose Worthy Tasks "Not everything that takes time deserves time." Use focus blocks for growth work only. How to Take Action: - Skip admin tasks - Focus on learning and creating - Build mental muscle What's your biggest focus challenge? Share below! ⬇️ ♻️ Repost if this resonated with you! 🔖 Follow me for more.