This One Habit Is Killing Your Focus

In today’s hyperconnected world, it can feel almost impossible to unplug from work.

We wake up and immediately check our phones to see what we may have missed while sleeping, often responding to messages before we’ve even had a chance to wake up and ease into our day.

During our morning workout, we’re already thinking about how to respond to the emails waiting in our inbox, going through the motions just to get it over with so we can jump into work.

Even after a long, productive day, the work keeps coming, and we feel obligated to read and respond because we’re aware of it—especially if we work from home, where it’s hard to separate work from personal life.

This toxic cycle can lead to burnout, overwhelm, and stress. It can make us feel like our entire identity is wrapped up in our work, as if it’s the only thing that matters in life.

I learned this the hard way, and I’m committed to never letting it take over my life again.

In this podcast, I’m breaking down the one key habit that has helped me physically and mentally unplug from work without feeling guilty about it.

I’ll also share four “cheat codes” that help me fully disconnect.

Without further ado, here’s the one key habit that has transformed my ability to unplug: setting clear work hour boundaries.

What Does This Mean?

It means being specific about when I work on my business and holding myself accountable to these hours as if my well-being depends on it—because it does. Without this boundary, I would completely neglect my community, my relationship, and other important aspects of my life.

Let’s first define what a boundary is for those who may be unfamiliar.

A boundary is a clear, defined limit or guideline that a person sets to protect their physical, emotional, mental, and time-related well-being. It establishes what is acceptable and what isn’t, helping maintain control and balance in personal and professional life.

It’s important to note that boundaries are not one-size-fits-all. What works for me may not work for you, and that’s perfectly okay. It’s up to each of us to test different variations until we find the boundaries that fit us best.

For me, the boundary that allows me to switch off daily is strict work hours—9 AM to 5 PM, Monday through Friday, with no exceptions.

What Does This Look Like in Practice?

Outside of those hours, I don’t check emails, respond to business texts, or let myself dwell on work projects.

By doing this, I’m creating a psychological boundary that helps me “turn off” my business brain when the workday ends. This allows me to be fully present, enjoying guilt-free time with friends, my fiancée, a book, or simply relaxing.

Signs That Signaled I Needed to Unplug

Before I made living with hard-set working hours a non-negotiable, there were a few clear indicators that I was struggling to disconnect from work mode.

I found it difficult to focus. I was overworking myself, constantly thinking about work, and not giving my mind and body the necessary time to rest. My brain was in overdrive, never having the chance to recharge and reset.

I often felt anxious when I wasn’t working, as if I didn’t deserve to rest. This led me to believe that every moment of every day needed to be invested in building my career, making money, and growing my social media presence. While these things are important for my business, I’ve come to realize that rest isn’t just a luxury—it’s a necessity.

I also lost enthusiasm for anything outside of work, which wasn’t surprising given that work was the only priority in my life. I was living in a constant cycle of productivity, leaving little space for anything else.

Hindsight is 20/20—when I was living this “always-on” lifestyle, I truly believed it was my only option given where I was in my life.

I don’t regret that period, but I now know I will never allow myself to live like that again. That’s why I’m so passionate about the work I do as a creator and coach, helping others who may be struggling with the same challenges I faced.

Mini Boundaries That Support Working Hour Boundaries:

No Phone Until Work Starts

From the moment I wake up until I start work (about 4 hours later), all of that time is for me to focus on personal aspects of my life—walking the dogs, meditating, working out, getting ready for the day, etc. If I even glance at emails or texts, I’ll be pulled off track mentally, so I avoid it entirely.

No Inbox Zero Mentality

I no longer strive to achieve inbox zero with emails or texts because it’s unrealistic and can become overwhelming. Even if I did hit zero, new messages would inevitably come in right after. Instead, I view having people waiting for my response as a good sign—there’s always more work to do, and that’s okay.

Work Only in My Home Office

I’ve created a designated workspace in my home that helps me mentally lock in when I enter it and detach when I leave. Shutting my laptop, turning off the lights, and closing the door creates a sense of closure for the day.

Do Not Disturb Mode: 24/7

Before “Do Not Disturb” mode existed, I would unlock my phone just to clear all notifications. Now, with DND mode on 24/7, I’m in control of my phone and have eliminated unwanted distractions entirely.

Resources to Help You Unplug

Master Your Minute

This is a 4-day free video course with a custom workbook that helps you identify and prioritize tasks, design your day around them, and create effective boundaries—like the work hour boundaries I discussed today. Over 3,800 students have gone through it. Sign up HERE.

Design Your Life Men’s Retreat

Happening November 14-17 in Austin, TX. I’ll guide six men through a 3-night, 4-day transformative experience to optimize their lives and align with their goals. The retreat includes daily workouts, meditation, farm-to-table meals, a private chef, workshops, surprise experiences, and more. It’s an accelerated, hands-on experience—what we cover in 96 hours could take months, if not years, to figure out alone. Two spots are left, available on a first-come, first-served basis. Learn more or apply HERE.

Benefits of Setting Boundaries and Unplugging

What does life on the other side look like?

Improved Focus: With healthy boundaries in place, I now have the pressure and clarity to get things done efficiently within the set hours of my workday. It allows me to maximize my productivity without overextending myself.

Better Work-Life Balance: I can compartmentalize and fully “turn off” work mode when I’m outside my working hours, which helps me fully engage in other aspects of my life.

Enhanced Creativity: Giving my brain time to relax and recharge allows me to tap into my creativity. In fact, my best ideas often come when I’m not sitting at my desk—when I’m out living my life, inspiration flows naturally. It’s when I’m back at my desk that I bring those ideas to life.

Stronger Relationships: With time and presence dedicated to my loved ones, I’m able to connect more deeply and be fully engaged in my relationships, no matter how my business is doing.

Overall Well-Being: I experience less stress and overwhelm, and I’m able to avoid burnout. My mental and physical health have significantly improved as a result.

Across the board, the ROI on unplugging has been overwhelmingly positive. It wasn’t until I committed to experiencing it myself that I realized how crucial and transformative setting boundaries truly is.

Action Steps

As we wrap up this newsletter, I encourage you to take action:

1. Identify Your Working Hours: Decide on a specific work window (e.g., no more than 8 hours per day). These will be your set working hours.
2. Create Mini Boundaries: Outline small boundaries to help you start and stop work at your designated times. These will help you unplug and recharge.
3. Adapt as Needed: Trial and error are part of the process. Give yourself a few weeks to adjust, and be open to making changes until you find a system that works for you.

In a hyperconnected world, it’s our responsibility to become unreachable when we need to rest, recharge, and unplug. The end result is a balanced life where your business doesn’t control you—you control it.