Your attention is the goal of so many things and people. The world is always fighting for it: phone notifications, TV ads, billboards, snail mail, social media. On top of that, your job and family responsibilities need it, too.

We give in unintentionally. We mindlessly allow our attention to be taken away every day.

Well, it’s time to take it back because you’re only as free as your attention is.

Start each day with intention.

Put mindfulness practice on the to-do list.

Look at your schedule and ditch what’s not serving you.

Begin today and reset your use of time. Free your attention toward what matters to you and what creates grounding and peace. 

It’s a practice. Constantly.


Not sure how to get started? 

Start with mindset and expectations. This is going to be hard. You’re going to have to study your day and consciousness and determine what can stay and go. You will practice each day and somedays it might not be possible. The key is to try and keep coming back every day.


Take these four tips and get started today.

Look at your calendars

Is there anything you dread? What could you do without? What needs to be added? Your life is on your terms. Give your attention to the things that fill your cup. Let go of the things pulling your attention but don’t serve you.

Set boundaries

Setting boundaries is the key. Not only do I mean boundaries with others… Consider what boundaries you need to set for yourself. 

Examples of boundaries to set with others

  • Establish and stick to designated work hours
  • Keeping specific topics or activities off-limits
  • Say no to plans or favors as needed 

Examples of boundaries to set with yourself 

  • Screen time limits
  • Budgeting finances 
  • Self-care time each day or week

Healthy boundaries with yourself and others are crucial to an overall healthy life. Your attention will no longer be stolen away out of guilt or control.

Write a list of your stressors 

This is easy. Sit down and write down all the things that cause your stress. What’s on your mind? What do you hate doing? What do you need help with?

Once you have your list, go through and see how you can combat them. This might be with setting boundaries or skipping it altogether. Some stressors are unavoidable, but you have the power to make necessary changes and can set aside time to decompress to offset it. 

Write a list of your goals

Again, your life is up to you. You are free to dream and follow those dreams, but your attention is required to get there. Write out a list of goals you want to work towards. This can inform what needs your attention and what doesn’t.

Take Back Your Attention

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