Focus on This

Time Wasters Stealing Your Focus

Most stalled days aren’t about willpower—they’re about constant context-switching. In this episode, Marissa Hyatt and Joel Miller break down the science of interruptions, how internal distractions amplify them, and practical ways to protect your best hours. Expect notification triage, deep-work tactics, and a saner way to take breaks that actually refuel you. Key Takeaways * Name the Real Culprit. It’s not laziness—it’s interruptions. Expect hits that derail you every 3–11 minutes, costing 20–30 minutes to fully refocus. How will you plan accordingly? * The Difference Matters. Interruptions are external; distractions are internal. You can’t stop every ping, but you can stop taking the bait. * Cut Notifications Ruthlessly. Turn off non-essential alerts across phone and laptop. Use Focus/Do Not Disturb so only true emergencies break through. * Signal Deep Work Windows. Tell people when you’re dark and when you’re back: set Slack/Teams status (e.g., “Deep Work — back at 1:00 pm”) and stick to it. * Remove Temptation. Delete or block high-hook apps/sites during work blocks (tools like Freedom help). Make distraction harder than staying on task. * Sprint, Then Breathe. Work in focused sprints and replace “digital smoke breaks” with 3–5 minutes outside to reset your brain without derailing momentum. * Protect Uphill Work. Tackle your Big 3 (creative/strategic) when you’re freshest; save downhill tasks like email/Slack for lower-energy windows. Watch on YouTube at:  https://youtu.be/TIPbksG9_wI [https://youtu.be/TIPbksG9_wI] This episode was produced by Sarah Vorhees Wendel of VW Sound

How To Protect Your Priorities Before The Holidays Hit

Deadlines stack up. Daylight shrinks. Invitations multiply. In this episode, Marissa Hyatt and Joel Miller show you how to defend what matters—at work and at home—so you can enjoy the season and finish the year well. You’ll get boundary scripts, simple rituals, and a right-sized Ideal Week you can start using today. Key Takeaways * Practice Self-Advocacy. Be militantly on your own side. Set and communicate clear boundaries—no evening or weekend emails, true sick time, and real OOO when you travel. * Say “No” Without Drama. Use a simple “yes-and-priorities” script: affirm the request → “Based on prior commitments, I can’t take this on right now.” → offer an alternate timeline or resource. * Enlist Help in Reprioritizing. Are your leaders piling on new priorities? Rather than saying “no,” enlist their help in deciding what shifts. Say: “Here’s my current slate—what should I sideline to make room for this?” * Protect Your Rituals. Your Morning, Evening, Workday Startup, and Workday Shutdown rituals keep you grounded. Simplify if needed, but uphold them to protect your energy and self-care. * Refine Your Ideal Week. Budget your time on paper first—work blocks, family events, recovery, errands—then mirror it to your digital calendar. Adjust for the season’s unique constraints and commitments. Watch on YouTube at:  https://youtu.be/WUzUEVKA8Ls [https://youtu.be/WUzUEVKA8Ls] This episode was produced by Sarah Vorhees Wendel of VW Sound

The Daily Big 3: Your Key to Sanity

Long lists create stress and scattered effort. In this episode, Marissa Hyatt and Joel Miller show how the Daily Big 3 turns overwhelm into progress. You’ll learn a practical, repeatable way to choose three high-impact tasks each day—grounded in your Weekly and Quarterly Big 3—so you can be productive and peaceful.  Key Takeaways * Ditch the Club. The numbers say it all: everyone is stressed by their to-do list. But you don’t have to be a statistic. * Stop the Crazy. Endless tasks split your focus and spike stress. Fewer, bigger priorities win. * Process Your Priorities.  Brain dump everything → review Quarterly + Weekly Big 3 → review calendar/energy → choose three realistic, high-leverage tasks. * Break Free of Urgency. Ask, “Will someone notice today if this isn’t done?” and “If nothing else happens, what three things matter most?” * Choose the Path to Peace. Finishing strong comes from focusing small—consistently. Watch on YouTube at:  https://youtu.be/qEOn2Rk9MKU [https://youtu.be/qEOn2Rk9MKU] This episode was produced by Sarah Vorhees Wendel of VW Sound

The Double Win at Work and Home

Work–life balance is a baseline—flourishing is the goal. In this episode, Marissa Hyatt and Joel Miller unpack the evolved Double Win: 6 life-giving practices that move you toward joy. You’ll learn why different generations get stuck in opposite ditches, and the simple rhythms that help you feel present, energized, and purposeful at work and at home. Key Takeaways * Too Much of a Good Thing. Work and life both matter, but we tend to overindex on one at cost to the other. We need to start by bringing them into balance—but that alone isn’t enough. * The Call to Flourish. Living fully means moving beyond balance into purpose, contribution, and delight. It means savoring the good and intentionally making space for more of it. * Six Practical Practices. Here’s what to make space for: tending to yourself, connecting with others, doing work that matters, prioritizing recreation, experiencing nature, and staying open to the sacred. * Presence Over Perfection. Instead of treating the practices like a rigid checklist, think of them as invitations to be more present to your life, and to create opportunities for joy. * Build In Resets. Try out an evening ritual to decompress, and build out an Ideal Week to guide your commitments with more intention. Resources * Ideal Week [https://fullfocus.co/idealweek/] Watch on YouTube at:  https://youtu.be/4H8dLPUFkIs [https://youtu.be/4H8dLPUFkIs] This episode was produced by Sarah Vorhees Wendel of VW Sound

Winning Monday Starts on Sunday

Sunday scaries are real—but what if they don’t have to be? In this episode, Marissa Hyatt and Joel Miller show you exactly how to win every Monday by doing a Weekly Preview by Sundays. You’ll learn why “the scaries” happen, how to calm your system with clarity, and the practical steps to enter every Monday confident, prepared, and focused. Key Takeaways * Scaries are brain biology. Uncertainty spikes cortisol. Knowing what’s coming resets your body and your brain (even if you know the plan is prone to change). * Celebrating wins matters. There’s more to celebrate than you realize, and noticing your wins helps you move naturally into gratitude—which comes with real benefits. * Explore the Weekly Preview. Learn our simple process for learning from the past week and planning for the next. We break it down step-by-step. * Make it a ritual. Choose your day, add music, grab a drink, and make it “a thing.” When you follow through on your ritual, you’ll notice a difference in your weeks. * Share to stay aligned and accountable. Walk through the process with your spouse. Share your Weekly Big 3 with your team. Involving others can keep you on track. * Mind your emotional contagion. Calm, prepared energy spreads—so does panic. Choose what you bring into Monday for yourself and for others. Resources * Friday Focus Playlist [https://open.spotify.com/playlist/5GpV7MxxfmgChEgrKGcyJM?si=HvxYYK7kTlOZQqXFq_FoTg&pi=claIG_44St2rV] Watch on YouTube at:  https://youtu.be/dG9y7GJbk-s This episode was produced by Sarah Vorhees Wendel of VW Sound