Small Steps Sharper Focus

By Yaakov Wahl

Our brains are incredibly powerful and surprisingly hungry. In fact, our brain consumes about 20% of our daily calories just to keep functioning. That’s roughly the equivalent of an omelet sandwich to keep the lights on. With such high energy demands, it’s no wonder the brain has developed clever ways to conserve fuel.

Why We Can’t and Shouldn’t Pay Attention to Everything

To keep us alive without burning out, our brains constantly triage information. We focus on what matters and the things that interest us and tune out what doesn’t. That’s why a birdwatcher might notice a blue jay’s wing markings or a hawk’s wingspan while completely missing the colors of the cars passing by. Or why a cyclist might instantly recognize a specific bike frame but be unable to recall whether there were trees or buildings along their route. This selective attention is crucial; it prevents mental fatigue and ensures we have enough energy left for other vital tasks, like keeping our heart beating.

But what happens when we need to focus on something that isn’t immediately exciting like a dry textbook chapter, a dense work report, or a task we’ve been avoiding? That’s where the modern brain faces a real challenge: getting interested in what we know is important, even if it doesn’t feel compelling at the moment. 

Using Movement To Achieve A Flow State 

One powerful, science-backed way to boost focus is movement. Now, we might expect this to be the part where we pitch a fancy gym membership, a $3,000 home setup, or a two hour daily workout schedule that will hit every muscle. But the truth is, we don’t need any of that. In fact, researchers have found that any increase in movement will give us benefits in return, and one study found that just one short, bodyweight workout can meaningfully improve attention. In this study, college students completed a 10-minute routine of high-intensity movements and then had their attentive performance tested. The sequence looked like this:

• Burpees: 20 seconds on, 10 seconds rest (x3) → 1-minute rest

• Jumping jacks: 20 seconds on, 10 seconds rest (x3) → 1-minute rest

• Mountain Climbers: 20 seconds on, 10 seconds rest (x3) → 1-minute rest

• Squat jumps: 20 seconds on, 10 seconds rest (x3) → 1-minute rest

  
  

That’s it, just four simple components, no equipment, 11 minutes total. The students who participated scored higher on attention tests than those who didn’t.

What This Means for Us

The takeaway? We don’t need perfection to make progress. A short, challenging workout, even once, can sharpen focus. But the benefits to our body and mind will grow exponentially if we can make it fun, and regular. Ideally aim for the weekly target set by the CDC: 150 minutes of moderate intensity, like walking, 75 minutes of high intensity, like running, or a combination of the two. Here are some examples of what it can look like: 

• Run 20 minutes four days a week

• Walk 40 minutes four days a week 

• Run 20 minutes three days and walk 25 minutes once 

  
  

Forget the merch prophets and influencers hawking gadgets. Our brains don't care about shoes or brands. It responds to movement, challenge, and consistency. Movement is one of the most accessible tools we have to improve not just physical health, but cognitive performance and emotional wellbeing.

So next time we’re struggling to have our mind stay on task, we can try moving our bodies first. Our mind may just follow.