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Can’t Focus? You’re Not Alone

Welcome to Effective Habits, a weekly newsletter where I share evidence-based strategies and tools to help you live a happy, healthy, and productive life.

Today at a Glance:

• Taking Note of Nature: City-Friendly Tiny Experiments to Connect with the Natural World

• Train Your Gut for Performance: The Overlooked Secret to Recovery, Strength, and Longevity

• If You Think You Can’t Focus for Long, You’re Right

Taking Note of Nature: City-Friendly Tiny Experiments to Connect with the Natural World
Anne-Laure Le Cunff

Lights, Camera, ...
You don’t need a forest retreat to feel the mental health benefits of nature. A new study found that simply noticing small bits of nature—like a dandelion in the sidewalk or sunlight on a wall—can boost happiness and feelings of connection, even in the middle of a busy city. For two weeks, participants who paid attention to everyday natural elements reported feeling an elevated mood and increasesd sense of connection. So even if you live in a concrete jungle, instead of scrolling while you walk or zoning out on your commute, try a tiny experiment: spot something natural, take a photo, and note how it makes you feel.

Action!

1. Spend 5 minutes window-watching. Look out your window and count as many natural elements as you can—birds, clouds, trees, or changes in light all count.

2. Pick one tree to follow. Choose a tree you pass regularly and observe it each week. Snap a quick photo to track how it changes over time.

3. Take 2-minute sky breaks. Step outside, look up, and take in the sky—clouds, birds, or just the color. Let it reset your mind like a natural coffee break.

4. Make a mini nature pact. Choose one of the above actions and commit to doing it daily for 5 to 14 days. Keep it simple and stick with it.

Train Your Gut for Performance: The Overlooked Secret to Recovery, Strength, and Longevity
Dan Churchill

Lights, Camera, ...
If you’re training hard but ignoring your gut, you’re missing a key piece of the performance puzzle. Your gut isn’t just for digestion—it’s a performance organ that influences muscle growth, recovery, energy, and inflammation. Most athletes underfeed it with low fiber and overuse shakes and simple meals, weakening its function. Like any muscle, your gut gets stronger with challenge: real, fibrous, diverse foods build digestive resilience and boost everything from nutrient absorption to endurance. Want to recover faster, perform better, and thrive long-term? Train your gut like you train your body.

Action!

1. Aim for 30–34g of fiber daily. Include and rotate between a variety of sources like cruciferous vegetables, legumes, whole grains, berries, seeds, and nuts.

2. Eat 1–2 servings of fermented foods each day. Choose from yogurt, kefir, kimchi, miso, tempeh, or sauerkraut.

3. Chew your food thoroughly and eat without distractions. Support digestion by starting it properly in your mouth.

4. Introduce complex foods gradually. Begin with small portions of fiber and allow your gut to build tolerance over time.

5. Use supplements to fill in the gaps—not as replacements. Consider greens powders or digestive enzymes when whole food options fall short.

If You Think You Can’t Focus for Long, You’re Right
Sandee LaMotte

Lights, Camera, ...
Most people struggle to focus for long, and it’s not just a personal failing—it’s how our digital environments are designed. Research shows our attention spans on screens have dropped from 2.5 minutes in 2004 to just 47 seconds today. Constant task-switching means we rarely return directly to what we were doing and often jump through multiple projects before looping back. This mental ping-pong comes with a hidden cost: it takes over 25 minutes to refocus and increases stress, fatigue, and errors. Multitasking, it turns out, is mostly a myth—our brains simply switch rapidly between tasks, and that switching wears us down.

Action!

1. Schedule important tasks for the time of day you’re most alert (usually the morning), then activate a website-and-app blocker during your peak hours to avoid distractions, and each evening offload tasks from your brain by writing them down and then put the list away.

2. Remove social-media icons from your desktop or home screen and bury apps into folders on your phone; better yet, leave your phone in another room or lock it in a drawer.

3. Watch for mental fatigue—if you must reread or the words won’t stick, pause and take a break. Aim for a 20-minute walk in nature to recharge; if it’s too cold, do any simple, engaging activity that requires no mental effort.

4. Ultimately, gradually increasing your attention span takes conistent practice at it over a long time. Using the tips above will help you stick to that practice.

TOOL TIP

Eat Like a Legend: Since we have an article by Dan Churchill in this week’s newsletter, this is a great time to recommend his cook book. I met him for the release of the book a bit over a year ago and have since been using its recipes on an almost weekly basis. Great addition to your kitchen if you want delicious, easy recipes that help you perform at your peak.

FUN FACT

One in 18 people have a third nipple. Known as polythelia, the third nipple is caused by a mutation in inactive genes.

If you’ve found value in what I share, buying me a coffee is a great way to say “thanks” and help me keep doing what I love. Every bit of support helps me spend more time creating useful, thoughtful content for you. Thanks for being here—it means a lot! 🙏

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Disclaimer: The information provided in this newsletter is for informational purposes only and is not intended as medical advice. Please consult a medical professional for advice, diagnosis, or treatment. We are not liable for any risks or issues that may arise from using this information.