Day 1 — Reclaim Your Attention

Where your attention goes, your energy flows

Clarity begins when you reclaim your focus.

Attention is the new currency. And most people are flat broke. Not because they don’t have enough time.

Not because they lack discipline. But because they’ve lost control of the single resource that fuels everything else: focus. They’re distracted by noise, seduced by comfort, and trapped in cycles that drain their energy without delivering any real return. If that sounds familiar, this is for you.

Because I’ve been there too. Let me take you back to early 2024.

I was wrapping up another month with that all too familiar feeling: drained, distracted, and frustrated that nothing meaningful had moved forward. I wasn’t lazy. I wasn’t unmotivated. But something felt off.

I was ticking boxes, reacting to the day, consuming more than creating, and ending every evening with the same quiet resignation:

“Tomorrow I’ll get back on track.”

But tomorrow looked exactly like today.

Eventually, I sat down and asked myself the hard question:

Where is my attention going?

That question changed everything.

I grabbed a notepad and wrote down exactly how I was spending my evenings. It wasn’t pretty. Three hours a night on YouTube. Messaging people who drained me. Content that left me feeling anxious or angry. Conversations that led nowhere. And a constant mental loop of comparison, worry, and overthinking. I realised my attention wasn’t just scattered. It was hijacked.

And because my attention was hijacked, so was my energy.

My creativity. My clarity. My confidence.

The fix wasn’t more productivity hacks or a better calendar app.

The fix was reclaiming control of the inputs that shaped my internal state.

Here’s how I did it, and how you can too.

1. Track Your Attention with Brutal Honesty

Start with a 24-hour audit. Not of your time, of your attention.

Where does it go?

What pulls it in?

What patterns repeat?

Don’t romanticise this. Be surgical. Are you choosing what you engage with, or are you being pulled by habit?

algorithm, and social pressure?

I used a simple method: at the end of each day, I wrote down where my attention went in 30-minute blocks.

No editing. No shame. Just data.

Within two days, the truth hit hard. I wasn’t tired because I was doing too much. I was exhausted because I was spending energy on the wrong things.

2. Curate Your Inputs Ruthlessly

What you consume shapes how you think. Period.

I removed all content that triggered fear, outrage, or shallow comparisons. That meant removing certain apps, unsubscribing from certain people, and muting voices that didn’t serve me, even if they were popular.

I replaced them with inputs that nourished my mind and aligned with who I wanted to become. Books, long-form writing, podcasts with actual depth, and creators whose work made me reflect, not react (more information on this comment).

Online or offline, it doesn’t matter. Every input either builds clarity or breeds confusion. Choose carefully.

3. Audit the Energy in Your Relationships

This one is uncomfortable, but necessary.

Some of the most significant leaks in your attention will come from people close to you: friends, family, colleagues, acquaintances.

I had people in my life who were quick to disappear when things got hard, and even faster to criticise when I started rebuilding. One person mocked me for choosing early mornings. Another questioned why I was working on a side project instead of “chilling out.”

These weren’t evil people. They were just unaligned. And over time, I realised: tolerating the wrong energy is the fastest way to sabotage your growth.

So I set boundaries. Some relationships faded. Others ended. Not with drama. Just with clarity.

Your environment influences you more than your intention ever will. Surround yourself with people who energise your focus, not erode it.

4. Set Clear Rules for Digital Consumption

Discipline is not just about what you do, it’s about what you don’t allow.

I built a simple rule: zero passive scrolling. If I opened YouTube, I knew exactly what I was watching and why.

If I picked up my phone, I knew what I needed to do before unlocking it.

That one rule saved me dozens of hours per month. Hours I used to build, write, reflect, and rest.

—

This isn’t about being perfect. It’s about being aware.

Attention is something you can no longer afford to lose. Not in this era. Not if you’re serious about building something real.

Because the people who win today are not the loudest.

They are not the busiest.

They are the ones who can focus consistently on what matters most.

Your Challenge

Tonight, perform your first attention audit.

Not next week. Not when you’re less busy. Tonight.

Look back over the last 24 hours and list the top five places your attention went.

1. What did you watch?

2. Who did you speak to?

3. What did you think about?

4. What drained you?

5. What sparked you?

Now ask: Did these things move you closer to who you want to become, or further away?

If the answer is “further away,” good. That’s clarity. That’s your signal.

So don’t ignore it.

Attention creates your reality. If you want a new life, it starts with a new pattern of focus.

Make the decision now.

Cut the noise.

Reclaim your attention.

And step forward with power.

Because no one is coming to do it for you.

With Love, Amit

Disclaimer:

This content is for informational purposes only. It does not and should not be considered professional advice. Information shared here is current at the time of publication, but may become outdated with time. Please verify details before relying on them. Use your own good judgment and consult a qualified expert before acting according to the information I provide.