What keeps you from focusing? For me, it’s having too many thoughts swirling in my mind and wanting to tackle them all at once. Here’s how I slow myself down: • Write down what I need to do • Write down what I’m thinking • Go for a walk or move my body • Use the CalmBox (more on that later) What do you do to help your focus?

Give these simple steps a try, and share in the comments once you’ve completed them! Pick a Time Choose a specific time each day to practice gratitude. Many people find the morning or evening to be the most effective. Consistency is key! Find a Quiet Space Sit somewhere quiet where you won’t be distracted for a few minutes. You can use a notebook or just reflect mentally. List Three Things You’re Grateful For Write down (or think of) three things you’re thankful for. These can be simple, everyday things like a good meal, a friend, or even the weather. Focus on Each One Take a moment to focus on each item. Reflect on why you’re grateful for it and how it makes you feel. Try to really experience the positive emotions associated with each one. Be Specific The more specific you can be, the better. Instead of just saying “I’m grateful for my family,” you could say, “I’m grateful for my sister’s support during my tough day.”

What if I told you that a simple habit could boost your brain’s performance, reduce stress, and help you stay present? No fancy equipment—just the power of gratitude. It might sound too good to be true, but science backs it up. Gratitude does more than just make you feel good. It keeps you grounded in the present. When you practice gratitude—whether by writing things down or reflecting on them—it activates areas in your brain linked to rewards and positive emotions. This triggers dopamine, the “feel-good” chemical, helping you enjoy the moment more. But that’s not all. Regular gratitude practice rewires your brain through neuroplasticity—the brain’s ability to form new connections. The more you practice, the better your brain becomes at staying focused on the present, helping you notice small things like a cool breeze or the sound of laughter. Gratitude shifts your attention away from worries about the future or regrets from the past. Gratitude also impacts the amygdala, the part of your brain that processes stress. By practicing gratitude, you lower your cortisol levels—the hormone that spikes when you’re stressed. When your stress is under control, it’s easier to stay calm and present rather than getting lost in anxious thoughts. Gratitude doesn’t just make you happier. It sharpens your focus on what’s happening now. In high-pressure situations, like a big game or an important meeting, being fully present can make all the difference. A regular gratitude practice trains your brain to stay centered and ready for whatever comes next. Over time, gratitude even strengthens areas of the brain responsible for managing emotions and making decisions. You become more grounded and resilient. Action Item: This week, start your mornings with gratitude. Before jumping into your day, take five minutes to think of three things you’re grateful for. It could be something small, like your morning coffee or a supportive friend. Write them down and sit with that feeling for a moment. Then, carry that gratitude with you through the day and see how it changes your focus and presence.

Whether you’re a professional athlete, a public speaker, or a sales executive, achieving peak performance is a common goal. One effective way to reach this state is by understanding and applying the five-stage cycle of peak performance: Awareness, Focus, Shut-off, Execute, and Relax. This cycle can occur rapidly—for instance, a quarterback making a quick decision—or more slowly, such as a golfer preparing for a crucial shot. Regardless of the pace, the principles remain the same and are applicable across various high-performance activities, including presentations and sales calls. 1. Awareness Understanding the Situation and Your Surroundings The first stage involves becoming fully aware of your current environment and circumstances. This means taking note of external factors that could influence your performance. For an athlete, this might involve assessing the field conditions or the opponent’s strategy. In a business setting, it could mean understanding your client’s needs or the dynamics of a meeting room. Awareness sets the foundation by providing the context needed for effective action. 2. Focus Concentrating on Immediate, Controllable Elements Once you’ve assessed your surroundings, the next step is to narrow your attention to what’s directly in front of you. This could be your breathing, a specific task, or a particular goal. By honing in on immediate elements, you eliminate distractions and prepare your mind for the task at hand. Techniques like deep breathing or visualization can help enhance your focus. 3. Shut-off Quieting the Overthinking Mind In this stage, you aim to silence the inner voice—the prefrontal cortex—that often overanalyzes situations. This part of your brain can act like an internal coach, constantly providing feedback and second-guessing your actions. While this analytical thinking is valuable during practice or preparation, it can hinder performance during execution. Shutting off this internal dialogue allows you to rely on your training and instincts.