ISSUE 1: FINDING YOUR FOCUS: BUILDING CLARITY IN A DISTRACTED WORLD

By Tess Bouska, Undergrad Psychology Intern

Have you ever sat down to get something done only to find yourself scrolling,

snacking, or spiraling into a sea of distractions? In a world where our attention is

constantly pulled in a thousand directions, finding focus can feel like an uphill battle. But it doesn’t have to be. Cultivating focus isn’t just about discipline—it’s about creating the right mindset, habits, and environment to support clarity and intention.

Why Focus Feels So Hard (And Why It Matters)

Focus isn’t just about productivity, it’s about presence. When we’re focused,

we’re more engaged, more effective, and more connected to the task at hand. We think more clearly, feel less overwhelmed, and make better decisions. But maintaining focus in our hyper-connected world takes conscious effort. According to research by Goleman (2013), focus functions like a mental muscle—it gets stronger with use but weakens with neglect. And the more our attention is split, the harder it becomes to engage meaningfully with anything. Focus involves multiple cognitive processes, including attention regulation, goal setting, and executive functioning. Studies show that mindfulness practices like deep breathing, body scans, or simply observing your

thoughts without judgment can improve concentration and cognitive flexibility (Tang et

al., 2007). When we train ourselves to notice distractions and gently return our attention, we strengthen our focus just like lifting weights builds muscle. Moreover, having a clear sense of why we’re doing something can dramatically improve our ability to stay on task. Deci and Ryan’s (2000) work on self-determination theory highlights that when our goals are internally motivated aligned with our values or passions, we’re more likely to stay engaged and focused over time.

Here’s how sharpening your focus can improve your life:

• Reduced Anxiety: Scattered attention often leads to scattered emotions. Focus

helps ground us, reducing feelings of chaos and stress.

• Greater Productivity: When we commit to doing one thing at a time, we actually

get more done—with fewer mistakes.

• Deeper Engagement: Whether it’s work, study, or a conversation, focus helps

us be present—and presence is where connection and meaning are found.

Practical Steps to Strengthen Your Focus

If you’re looking to cultivate focus in your daily life, here are a few strategies that can help:

• Set Clear Intentions: Before starting a task, ask: “What do I want to accomplish

right now?” Defining your focus upfront helps direct your energy and minimizes

aimless activity.

• Eliminate Distractions (Before They Happen): Silence notifications, close

unnecessary tabs, and set physical boundaries if needed. Even a 10-second

glance at your phone can break your mental flow and cost you minutes of

productivity.

• Practice Mindful Pauses: Instead of powering through, take short breaks to

reset your attention. Try a 5-minute breathing exercise or a brief walk—something that brings you back to your body and breath.

• Choosing focus is a way of saying, “What I’m doing matters—and so do I.” In a

culture that often glorifies busyness and distraction, focus is a quiet form of rebellion. It’s not about perfection, but about presence. About showing up, moment by moment, with intention. When we give our attention to something fully, we’re not just more

effective—we’re more alive. So, the next time you catch yourself drifting, don’t judge

yourself. Just notice, pause, and gently come back. Because every time you return to your focus, you’re choosing growth. And that’s a powerful thing.

Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268.
https://doi.org/10.1207/S15327965PLI1104_01
Goleman, D. (2013). Focus: The hidden driver of excellence. Harper.
Tang, Y.-Y., Ma, Y., Wang, J., Fan, Y., Feng, S., Lu, Q., … & Posner, M. I. (2007).
Short-term meditation training improves attention and self-regulation.
Proceedings of the National Academy of Sciences, 104(43), 17152–17156.
https://doi.org/10.1073/pnas.0707678104

Congratulations to our Graduates!

Inside the Studio: A Closer Look at Our Classes

Total Body Circuit

Monday at 5:30 PM | Tuesday at Noon | Wednesday at 5:30 PM | Thursday at Noon & 5:30 PM

Elevate your fitness journey with our Total Body Circuit Class! This high-energy, full-body workout targets every muscle group, promoting strength, endurance, and flexibility. Led by experienced instructors, this dynamic class combines cardio and strength training for a balanced and challenging workout experience.

Designed to accommodate all fitness levels, the class offers modifications so you can adjust the intensity by changing the weight or reps to suit your needs. Full instruction and exercise variations are provided to ensure you get the most out of each session while working through multiple muscle groups.

With upbeat music to keep you motivated, this class is perfect for kickstarting your day or breaking up the afternoon. Whether you’re new to fitness or a seasoned athlete, you’ll find the right pace and challenge to help you reach your goals.

Join us for a fun, energizing workout that will leave you feeling stronger and more accomplished!

Exhale

Exhale at the end of your day with this transformative, candle-lit mind-body practice. Release the tension in the mind and rejuvenate your body as you explore the art of mindful breathing, gentle body movements, meditative moments, and the profound connection between your nervous system and stress reduction.

FIT Camp

Saturdays at 9:30 AM
Led by: Josh Miller

Get ready for a fast-paced, high-energy workout with FIT Camp! This class is designed for every fitness level, combining the best of cardiovascular exercises, strength training, balance movements, and power moves. FIT Camp challenges both your body and mind, ensuring you work up a sweat while building endurance, strength, and agility.

Expect to spend part or most of the class outdoors (weather permitting), where you’ll push yourself through a variety of dynamic exercises. Led by our certified trainer, FIT Camp offers full instruction with exercise modifications to ensure everyone can participate at their own level.

With high-energy music driving the tempo, you’ll stay motivated and engaged throughout the workout. Whether you’re looking to burn calories, build muscle, or just have fun, FIT Camp provides the perfect environment to achieve your fitness goals.

Join us for an exciting and challenging workout that will leave you feeling accomplished and ready to take on the rest of your day!

Join Us For Our May Book Club!

May 31st at 10 AM
Join us for a monthly book club led by Amy Simmons, where we dive deeper into meaningful discussions about novels. In our upcoming session, we’ll explore The perfect Marriage by Jeneva Rose, with refreshments and handouts provided for all attendees.