focus techniques on white paper

techniques background focus white paper concentration mindfulness meditation attention productivity distraction time management prioritization goal setting task organization planning self-discipline motivation mental clarity cognitive function neuroplasticity brain training stress reduction relaxation sleep hygiene physical exercise healthy diet hydration breaks pomodoro technique deep work flow state single-tasking multitasking digital detox environment workspace ergonomics lighting noise control music aromatherapy mind mapping visualization affirmations journaling habit formation routine accountability coaching mentoring self-improvement