It was 4:40 a.m. when my alarm went off. I opened my eyes, turned it off, and immediately left bed.

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I grabbed my gym bag and headed for my 5:00 a.m. workout. Before the door was unlocked to open, I’d be waiting in front of the door, ready to go.

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This was my reality about 12 years ago when I was about to compete in my first fitness show. 

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I was fired up, and discipline was dominating my life. But it’s much easier to type these words than wake up at 4:40 a.m. with a purpose, right?

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Let’s face it—distractions are everywhere. 

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From endless notifications to the pull of social media, staying focused can feel like a losing battle. 

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But for career professionals and entrepreneurs like you, focus isn’t optional—it’s essential to achieving your goals and creating a life you love.

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The good news? 

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Discipline isn’t about being perfect; it’s about making simple, intentional daily choices. 

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My choice from above was to wake up early in the morning to tackle my first objective of the day.

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Here’s a quick blueprint to help you stay focused no matter how noisy the world gets.

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1. Start with a Daily Non-Negotiable

Choose one thing each day that you absolutely must complete. This could be a task for work, a project for your business, or a personal goal. 

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Write it down, and tackle it first thing in the morning. And when I say first thing in the morning, I mean the very first thing. 

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Pro tip: Do it immediately if it takes less than 15 minutes. If it’s bigger, break it into smaller steps and commit to starting.

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2. Create a Distraction-Free Zone

Your environment shapes your focus. I love a clear desk (even if my drawer is messy, lol!). 

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Declutter your workspace, turn off unnecessary notifications, and set clear boundaries during work time.

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Action step: Silence your phone and use tools like “Do Not Disturb” or focus apps like Forest or Freedom to block distractions while you work.

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3. Use the 90/30 Rule

Work in focused 90-minute blocks, followed by a 30-minute break. 

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This keeps your mind sharp and prevents burnout. If 90 minutes is too long, start with 60 minutes or even 30. There is no magic number. 

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Try this: During your work block, focus on one task only. Step away from screens during your break—stretch, walk, or hydrate.

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4. Master the Art of Saying No

Distractions often come disguised as opportunities. Be intentional about what you agree to. If it doesn’t align with your goals, politely decline. 

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Script it: “Thank you for thinking of me, but I must focus on my current priorities.”

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5. Track Your Progress and Celebrate Wins

Discipline is a muscle—it grows when you use it. At the end of each day, reflect on what went well and what you can improve. 

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Celebrate even the smallest wins! It was insanely hard waking up early during my many training days. But I worked at it and slowly started to wake up a bit earlier and earlier each day. 

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You can apply this same technique to anything you do. 

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Journal prompt: “What did I accomplish today that I’m proud of?”

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Check out my Instagram for anything behind the scenes in my business and life.

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Your Focus Challenge for the Week

Pick one strategy from this blueprint for the next seven days and implement it daily. 

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By the end of the week, notice how much more intentional, focused, and accomplished you feel.

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Discipline isn’t about eliminating distractions but learning to rise above them. 

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Start small, stay consistent, and watch how your focus transforms your life and career.

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What’s one distraction you’ll work to minimize this week?

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‍Subscribe to the newsletter to reply!

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Thanks for being here :). 

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Chris M Wilson