What the Internet Is Doing to Our Minds – Part 3: Breaking Free
Part 3: Breaking Free—Reclaiming Our Focus and Sanity
“Our cognition can be completely healed, and healed cognition is a superpower.”
So, how do we heal our cognition—our attentional system?
How do we learn to hold sustained concentration and focus?
And what do we do about “The Shimmer”?
Here are the tools and practices I personally use to stay balanced, stable, productive, and to heal my brain—my cognition, my attentional system, my ability to stay focused. And my sanity for God’s sake!
Table of Contents
ONLINE: Tools I Use for Deep Work
The Intention Tracker
Timer
Pop-Up Sheet
Remove Distractions
Stop the Scrolling
OFFLINE: Practices That Help Me Rebuild Focus
Meditation
Doing One Thing at a Time
Taking Back Our Power
Challenge: A Day Without Your Phone
ONLINE: Tools I Use for Deep Work
1. THE INTENTION TRACKER
I got this one from Erick’s course Mentally Fit, where he teaches about this. I speak about the course here.
It’s basically a single, blank page on my browser. I have it saved on the favorites bar as the first tab. This is the first thing I open and use whenever I go online to do any work.
It looks like this:
I write down what I intend to be working on and for how long. I then set the timer and start.
This helps me stay focused on the chosen task at hand and not get sidetracked as I enter and navigate the shimmer.
2. TIMER
As mentioned above, I write out exactly what I’m going to do and then set a timer for it.
I find this helpful in two ways:
One – when I have to do something that feels difficult and/or boring. It helps me not procrastinate (okay, procrastinate less lbh). If it’s a pain of a task, I’ll set a timer for 30 minutes—or less.
Because if I just try to start the task, it feels like, “Oh my god, this is going to take forever. I just can’t,” and then I avoid it. But if I set the intention and a timer for just 15–20 minutes, I can tell myself, “Hey, it’s only 20 minutes. I CAN do this for 20 minutes, and that’s all.”
And I do it.
It’s almost like tricking myself into starting. And what’s cool is that once I get going, I often keep going—sometimes way longer because I’m already into it, or I even finish it completely.
The start is the worst roadblock, and this trick helps me get over it.
Two – when I get into flow, I can completely lose track of time.
But our brains need regular breaks, remember? (Read: Brief diversions vastly improve focus, researchers find).
I allow my brain to focus for a maximum of 90 minutes at a time, and then I take a minimum 20-minute break.
If I push through and go 2–3 hours with no breaks, I’m done for the day. My brain is fried. The deep work, brainpower work, is over.
But if I take regular breaks, I can manage 3–4 focused 90-minute sessions in one day. And you'd be surprised how much you can accomplish in those sessions once you’re truly focused and free from distractions.
So setting the timer also helps me remember when the 90 minutes are up—so I can stop and take that much-needed break.
3. POP-UP SHEET
In short, I keep a sheet of paper and a pen next to my laptop when I work. If stuff comes up that’s not related to my task at hand—and it always does—I simply write it down on the paper and return to my task.
Once I’m done, I can look at the list and decide if, and what, I want to do with the random things that popped into my head.
Sometimes, it’s a clever idea or a thought that could be helpful later. But honestly? Most of the time, it’s just random errand stuff that isn’t even important.
It’s almost like playing whack-a-mole at a carnival—those random thoughts popping up like hippo heads, saying, “Hey! Hey! Hey!” constantly trying to catch my attention and pull me away from my focus.
But ignoring them doesn’t help—they’ll just linger in my mind and become annoying.
Having a designated place for them lets me get them out of my head and onto the paper.
4. REMOVE DISTRACTIONS
a) Turn Off All Notifications
This one’s a biggie. It's impossible to focus when constant beeps and flashing notifications are coming in from left and right.
Turn them all off. That means all apps and programs—on both your laptop and your phone.
Better yet, put your phone away entirely. Out of sight, in another room if you can. I usually put mine on Do Not Disturb or Airplane Mode and throw it in my bag, a drawer, or somewhere I don’t even see it.
Try it. It’s very peaceful.
b) Out of Sight, Out of Mind
I put my phone not only on Do Not Disturb but also out of sight completely. I’m finding more and more just how anxious my phone makes me. Even just the presence of it can feel exhausting.
So, I’ve started practicing full days or half-days where I’m completely away from screens. My phone is off and away somewhere I don’t see or think about it.
I go outside. Or stay inside. But I’m present in my immediate environment.
Some of the most peaceful and profound periods of my life have been those where I’ve disconnected from the Shimmer entirely and lived only in my present environment. Fully present in a singular life, a singular environment, with those and that which is directly in my presence.
Because when I’m connected to my phone, I’m also connected to everyone else’s lives—through messenger, calls, texts, WhatsApp, Instagram messages, and all the rest.
It feels like I’m in ten places at once.
Ten conversations.
Ten environments.
Ten locations on Earth.
And my brain? Shredded. Stretched. Overwhelmed.
It’s anxiety-producing. It’s exhausting.
And I can’t be fully present with the people I’m physically with. I feel like I’m not a good friend, or a good sister, or a good daughter—because I’m distracted. Not fully listening. Not fully there for anyone.
It feels like I’m constantly doing so much, yet nothing really gets done. Or at least, not properly. Not fully. Not satisfyingly.
What a way to live, huh?
c) Declutter the Workspace
I clear my table of all irrelevant stuff and materials.
Anything not related to the task at hand is a distraction in my mind. So, I put everything away.
5. STOP THE SCROLLING
It’s hurting your brain.
I’ve deleted most social media apps off my phone. I have Instagram on my desktop only. And I don’t feel like scrolling on it there because it’s just not that comfortable.
It’s the combo of:
Smartphone (in your hands, comfy, sitting on a couch or bed)
Fast Wi-Fi
Social media apps
…that’s the most addictive because it’s made so easy, comfortable, and accessible. But sitting at a desk, behind a desktop? Not as fun for scrolling.
I have a friend who’s put on 2FA (Two-Factor Authentication) and only has Instagram available on a certain browser or device—basically, he’s made it hard for himself to access it. That means he won’t go on it much.
That’s a smart move because he’s self-aware and knows he can’t be trusted with it on his phone. Just like me.. 🙄
It’s highly addictive.
For example, I recently put Instagram back on my phone while I was in Bali to easily connect with different workshop coaches and other people. And after just one day of having it back, I was scrolling again. It’s so seductive—just chilling on the couch in the evening and scrolling. God damn it!
So, I deleted it again because I can’t trust myself with it.
YouTube is the same. I still keep that on my phone, though. And honestly, it needs to go! YouTube Shorts are the worst. I just can’t freakin’ help myself.
OFFLINE: Practices That Help Me Rebuild Focus
1. MEDITATION
This is a big one, of course. I won’t go too deep into it here—it’s a whole separate thing—but meditation is one of the best tools for training your focus.
For example, breath-focused meditation is a simple place to start. Or try the Headspace app—specifically, the Basics Course by Andy Puddicombe. It’s a super simple, pleasant, and easy daily practice that anyone can do.
You can start with just 10 minutes a day. Totally doable.
2. DOING ONE THING AT A TIME
Staying present and focused isn’t just about navigating the Shimmer or working online. It applies to everything we do in daily life.
For example:
Taking a shower.
Washing dishes (no podcasts, no music—just me and the dishes).
Going for a walk.
Grocery shopping.
Having a conversation with someone.
It’s about being mindful and intentional with whatever I’m doing.
Noticing when my mind wanders.
Stopping.
And coming back to the single task I chose.
It sounds simple, but when you’ve got an injured attentional system—meaning you can’t keep your attention on one thing for longer than a few minutes—it takes real effort.
Imagine this:
You walk into a room to grab something. You notice clothes on the bed, so you start putting them away. One of those clothes needs to go in the laundry, so you walk it to the bathroom. There, you start sorting laundry. Then the phone rings, so you go grab it and start talking. While you're on the call, you walk into the kitchen and start prepping a snack.
Erm.. that one thing you went to pick up in the first place?
Yeah… long forgotten.
Sound familiar? That’s an injured attentional system—so easily distracted, so quick to lose focus.
Doing one thing at a time—and only that thing—is what helps me heal that.
Taking Back Our Power
In today’s world, the ability to focus is a superpower.
And I want to be clear—I’m not against social media apps or the internet. No way. I use them daily. They are incredible and powerful tools. No argument there.
BUT we must not allow ourselves to be played by them—or get lost in them.
These platforms are powerful. And if we learn to use them correctly, we can create so much good in the world. But first, we have to heal our attentional system. We have to regain our ability to focus and concentrate.
We have to take back our power—our ability to choose and to stay in our own authority, our own personal agency.
Because that’s a beautiful place to be. A place where you feel calm, clear, grounded, centered, kind, focused, passionate, peaceful, satisfied, fulfilled, purposeful in life.
Imagine a powerful, influential person—someone who, with just one video or one step, can influence the behavior of millions of people.
Now, they have a choice. They can use that power to create chaos and noise in the world—Or they can use it to create something incredibly good.
These platforms are the same. And we get to choose how we pull the strings.
We get to choose what we create, what we put out into the world, how we hold ourselves in a state of empowerment, confidence, and kindness.
We get to choose to create and share art—something that contributes to building a more beautiful world for all of us.
Challenge: A Day Without Your Phone
Try this as an experiment. Spend an entire day without your phone. Yes, a whole, full day. I dare you! 😉
Pick a day when you don’t have any commitments, when no one is expecting anything from you, and nothing urgent is on your schedule.
Put your phone on airplane mode.
If you’re at home, put it out of sight.
If you’re out and need it for a call (like meeting a friend for a hike, coffee, or anything you love), keep it in your bag—on airplane mode and silent.
Then, spend the day in real life.
Fully present in your immediate environment. With the people you’re physically with, immersed in whatever you’ve chosen to do that day. No screens allowed. A day offline, completely.
And by the evening, just notice how you feel.
Then, compare it to a regular day when it’s all about screens—let yourself scroll, binge-watch a series, go nuts! And notice how you feel that evening.
Which version of the day felt better?
Which one left you feeling more calm and peaceful? More satisfied? More full?
Versus anxious, empty, tired?
Which version would you rather experience in your everyday?
The world isn’t going to slow down. The algorithms aren’t going to get less addictive.
But we can choose to step back. To heal. To learn to focus again. To feel empowered and in charge of our own selves, our own lives.
With love,
Keiu
Resources:
Brief diversions vastly improve focus, researchers find. University of Illinois News. Link
Learn the Basics of Meditation. Headspace Course. Link
Headspace official website. Link
Erick Godsey’s lecture, How to Surf The Shimmer Like a Focused Artist. YouTube. Link
Mentally Fit online course. Fit For Service. Link