This morning, I listened to a podcast by Cal Newport that introduced a powerful idea: Our world is essentially shaped by what we choose to focus on. In today’s smartphone-saturated world, it's easy to lose control of our attention and let negative content dominate our thoughts. But here's the thing—what we focus on not only affects how we feel but also how we experience life. Here are three ways to reclaim your focus and reshape your reality:

1. Attention Defines Your Reality

Cal Newport’s core message is that our world is a reflection of our focus. If we spend our days scrolling through negative news or social media feeds, we start to believe the world is a dark and depressing place. But if we shift our focus to positive content—stories of kindness, innovation, or personal growth—we begin to view the world through a more optimistic lens. This is grounded in the Selective Attention Theory, which shows that what we repeatedly focus on becomes our mental reality. The key here is to be intentional with your focus. What kind of world do you want to live in? Your attention will decide.

2. You Have the Power to Reframe

Our brain has a built-in Negativity Bias, meaning we naturally pay more attention to negative events. However, by consciously directing our attention to positive things, we can rewire this bias and create a more uplifting mental space. For example, instead of ruminating on stress or frustrations, choose to focus on moments of joy or gratitude in your day. This small shift has profound effects, as it helps us build resilience and emotional strength over time. Remember, your world is not just a result of external events but also of how you frame those events in your mind.

3. Where Focus Goes, Energy Flows

This principle echoes in both psychological research and personal growth philosophies: where your attention goes, your energy flows. If you give your energy to negativity, it will drain you, leaving you stressed and exhausted. But if you direct that same energy toward growth, learning, and positive engagement, you'll feel more energized and fulfilled. This is what people like Colin O'Brady or extreme athletes understand. While they push their physical limits, their real strength comes from their ability to focus on mental fortitude, not on the fear of failure.

In the end, our reality is largely a product of what we allow into our minds. By consciously choosing to focus on the good, we can transform not just how we see the world, but how we live in it. The next time you feel overwhelmed by negativity, ask yourself: What are you giving your attention to? And more importantly, what kind of world do you want to create for yourself?