This week, somewhere on the Windstar, in the streets of Santorini and a spotty Wi-Fi signal. I found myself living out what I am guiding clients to do daily: a near-total tech detox. I am always working the "digital detox" into my life but not without planning, prep and a conscious mindset shift.
So without any warning I was given my own wellness prescription. No scrolling, no 47 tabs to browse, No quick clicks to answer an email, or do a "productive" digital task.
Here is what I noticed- something unexpected: my focus sharpened. My daughter and I laughed harder. I regained my presence and real calm.
That experience reminded me of what I teach every day: focus isn’t just about willpower—it’s about the foundation. The small, science-backed choices you make for your brain and body are the very ones that will help you pay attention, think clearly, and actually enjoy the moment.
Here are 7 foundational principles—and how the science backs them up.
1️⃣ Move Like Your Brain Depends On It (Because It Does)
Movement isn’t just for muscle tone—it’s medicine for your mind. Aerobic exercise boosts dopamine and norepinephrine, the very chemicals ADHD medications target.
- The science: A study in Neuropsychiatric Disease and Treatment found that even 20 minutes of moderate cardio can significantly improve attention and executive function.
- Your takeaway: You don’t need a gym. Brisk walks through downtown, a few sun salutations before coffee, or climbing those hotel stairs instead of the elevator all count.
2️⃣ Feed Your Focus (And Balance Your Blood)
Our recent travels reminded me of how strategist is key. I practice this daily And double down when is I away- but I noticed the food for focus component goes by the wayside even for many normally smart people. This doesn't need to be the case though.
- The science: Research in The Lancet found that unstable blood sugar can cause energy crashes and worsen attention swings, while stable, protein-rich meals boost dopamine production.
- Your takeaway: Pair complex carbs with protein (think quinoa + lentils, or chia pudding with walnuts) and watch your focus steady.
3️⃣ Prioritize Sleep Like a Meeting with Your Future Self. Sleep isn’t “nice to have”—it’s foundational.
- The science: Stanford research shows sleep deprivation reduces prefrontal cortex activity (the part of your brain that organizes, plans, and resists impulse). Just one night of poor sleep can spike cortisol by up to 37%.
- Your takeaway: Set a tech curfew, keep your room cool, and treat bedtime like the non-negotiable meeting it is.
4️⃣ Train Your Focus Like a Muscle
Anyone who knows me knows I love Andrew and the Huberman Lab podcast. A recent podcast about ADHD had some fantastic takeaway. One of these is that you can actually practice attention. I tried his “blink training” on a ship deck—focusing on a single point (a simple letter O Painted on a ship doors)) for one minute while blinking naturally. It’s harder than it sounds—and oddly calming.
- The science: Studies on “attentional blink” show training visual fixation improves task-related focus and reduces mental drift.
- Your takeaway: Pick a spot—your hand, a cup, a tree—and practice one minute of steady focus a day. It’s like weightlifting for your brain.
5️⃣ Cut the Digital Dopamine Drip
Spotty Wi-Fi meant my phone went from “handheld command center” to “expensive camera.” At first it was anxiety provoking. Then it became freeing.
- The science: Constant context-switching (email, social, alerts) creates dopamine spikes and crashes, impairing sustained attention. A study in Nature Human Behaviour found that frequent phone interruptions reduce cognitive performance by up to 20%.
- Your takeaway: Build in “no-screen zones”—meals, morning routines, or even one hour before bed.
6️⃣ Connect Like It’s Medicine (Because It Is)
Connection isn’t fluff—it’s neurobiology. Shared meals, belly laughs, and talking to fellow travelers, crew and locals all worked wonders on my mood.
- The science: Social connection triggers oxytocin, which lowers cortisol and supports neuroplasticity—your brain’s ability to rewire and refocus.
- Your takeaway: Make space for face-to-face connection daily, even if it’s a five-minute chat with your neighbor or calling a friend instead of texting.
7️⃣ Schedule Smart and Stay Consistent
The biggest difference-maker? Consistency. ADHD brains thrive on consistency, not rigidness. This is true whether you are traveling or just living tote every day life.
- The science: Research in Frontiers in Psychology shows predictable routines strengthen the brain’s “time perception” circuits, making focus easier to sustain.
- Your takeaway: Anchor your day with simple rituals: a morning walk, a set time for email, and a predictable wind-down. Consistency lowers decision fatigue—and that means more brainpower for what really matters.
The Bottom Line
You don’t need to sail in the Aegean to reset your brain (although I certainly recommend) What You need is small, daily, science-backed shifts that steady your dopamine, to quiet your nervous system, and give your brain the structure it craves.
Movement. Nourishment. Sleep. Focus training. Digital boundaries. Connection. Consistency.
They aren’t just lifestyle tips—they’re lifestyle medicine.