Connect Monke to sync your intention as the session note.
Connect your Monke app to choose a tag.
Make your focus count in Monke
Connect your app to earn rewards for completed focus sessions.
Scan a QR code with your iPhone, then confirm in Monke.
Focus tracker
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Monke’s guide to a great focus session 8 tips for finding your focus
Drink two glasses of water when you wake up.
You've just had (hopefully) 8hrs without water, and slight dehydration kills your focus.
Caffeine is a stimulant that will help you focus.
Have one to two coffees in the morning.
Stop consuming caffeine after 2 pm because it takes a long time to break down, and if you have lots of caffeine in your system at night you won't sleep well.
8 hours' sleep is a must.
Without sleep, your brain will feel foggy, you'll be constantly distracted, and you'll want high-dopamine activities.
Use a timer & work in 'blocks'.
Set a timer on your phone or use a website like staymonke.com/focus.
Start with 25mins of work, followed by a 5-10min break.
When that timer is running: Block all distractions, put your phone out of sight, use the Monke app to block apps on your phone etc...
You'll probably struggle at first to focus on just one thing, with no distractions, for 25mins. But it'll get easier. Increase your timer as you go.
Set a clear intention for the work session.
E.g. Write 200 words of my introduction.
If it's a big task, break it down into smaller tasks so that you always know what you should be doing.
Aim to improve your focus hours each day.
Always use a timer when you're working and track how many hours you work.
You'll realise that when you track it, you actually work way less than you think you're working.
Once you start tracking, then you can start to improve how much you focus each day.
Take boring breaks.
Boring breaks = walking, exercise, reading, cooking, playing an instrument etc...
Boring breaks keep your dopamine low, meaning that getting back to work will be easier. Often, you'll be excited to work.
Meditate and journal.
Journaling helps you to understand yourself. With 30-60 days of journaling you'll be able to figure out patterns that influence your focus. E.g. Sitting all day makes my neck hurt, and this makes me stop focusing.
Meditating improves your ability to notice when you've become distracted by thoughts. If you daydream, start practicing meditation so that you can catch yourself.