Andrew Huberman describes a two-minute focus exercise: sit still, stare at one point on the wall, let your mind get restless. Do it repeatedly and your brain learns to notice when it wants to wander, which transfers to better reading, studying, and listening.
Put the phone away for 2 minutes. Put it across the room or in another room. Sit down, pick a point on the wall, and just try and relax while maintaining visual focus for 120 seconds on a location. You can blink if you want to. What you'll find is it's incredibly boring and agitating, like most things you need to focus on and have a hard time focusing on. Just a little bit of focus training for 2-3 minutes every once in a while will teach you to recognize when you have that impulse to get up and move. What you'll find is that it carries over to a really terrific ability to read, to study, to listen. And you start to notice those internal signals. There's something you need to do and you don't want to do it, or you can't focus. Chances are you just haven't really taught your brain how to focus. So start with your visual focus and then let your mental focus follow that.
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