Last week I shared a stat from Microsoft’s latest Work Trend Index that still blows my mind: The average knowledge worker is interrupted 275 times per day (from DMs, meetings, emails), that’s one disruption every two minutes. And here’s the real kicker: studies show it takes about 23–25 minutes to fully regain cognitive focus after each one. If that math doesn’t add up… that’s because it doesn’t. Most of us are never truly focused at work (and have to seek focus during off hours). So this week, we’re digging into my favorite framework to reclaim deep focus in a world wired against it.

Tip of the Week: Focus isn’t only about willpower, it’s about knowing and following the stages your brain needs to do its best work.

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The Theory Behind

Real focus is a cognitive process that happens in stages. This is the main conclusion from the "Flow" framework created by psychologist Mihaly Csikszentmihalyi. Flow is that sweet spot where time disappears, and meaningful work gets done. But to get there, you have to move through a four mental transitions.

1. Struggle: Don’t skip the chaotically hard start. Every deep work session starts with a little friction. This is when you gather inputs, define what “done” looks like, and battle the urge to procrastinate. Most people try to spread this phase across a whole week (dipping in and out of a project) which means they’re constantly restarting. But the better approach is to finish the planning stage early and all at once, giving your brain a full runway into focus.

2. Release: Unplug (literally and socially). Once you’ve loaded your brain with context, you have to disconnect from everything else. We now know that 57% of meetings are ad hoc, and real-time pings are up across nearly every region. That makes silence feel risky (and make us have huge FOMO). But setting an away status or telling your team, “I’ll be offline for the next hour” gives you permission to focus and builds team trust.

3. Flow: Protect it with a timer. When you’re finally in, stay in. This is where momentum builds and real insight happens. The problem is, most of us don’t protect it. In my experience, a simple countdown timer (I use this one) can act as a gentle wall between you and the noise. That time frame helps your brain drop in and stay there. If you’re thinking about giving up but see just 4 minutes left on a 60-minute timer...trust me, you’ll push through.

4. Recovery: Step away from the screen. Once your timer ends, your brain needs a reset. Not a doomscroll. Not jumping straight into email. A real pause. Recovery is about consolidating your thoughts, and recharging your attention. 76% of workers view emails outside of working hours, meaning most of us aren’t recovering. So close the loop: get up, stretch, stare at the ceiling, take a short walk. But remember to time your rest too.

What I’ve Learned

Let’s be real, this isn’t always easy. Your calendar is full. Pings feel urgent. Your team might not have norms that support this yet. And that’s okay. Most people aren’t set up for focus because most of our workplaces reward responsiveness over results. But here’s the mindset shift: you don’t need to escape the chaos, you need to design around it. Build systems that protect just one focus block a day. It adds up.

Make It Happen

1. Struggle: Start with a clean prep block. Gather what you need (context, notes, data) and load your brain before diving in.

2. Release: Unplug with intention. Silence notifications, set your status, and let others know you’re heads down.

3. Flow: Set a timer and stay in it. Work in a 50–90 minute block. A countdown keeps you from breaking focus.

4. Recovery: Step away to recharge. No screens, no scrolls. Move, breathe, reset. Your brain will thank you.

5. Plan: (I'm adding this 5th step) Lock in your next deep work window. During your weekly review, reflect and schedule your next focused block.

Me gusta tu flow,

Jorge Luis Pando

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PS: Wow, you made it all the way down here? You must really care about your personal development! Here are 3 ways I can help you grow even faster:

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