This is the Attention and Focus Guide based on the three attention networks discussed in the article: “The Superpower of the 21st Century”. If you want to get a clearer sense of the science behind the interventions described in this guide, read the article here.

As discussed in the article, attention is divided into three different networks, each fulfilling a different role when we want to focus on anything.

1. Alerting Network

2. Orienting Network

3. Executive Network

The interventions below are designed to support the exact neural systems described earlier in the article. They aren’t generic productivity tips, as each one targets a specific neural mechanism: arousal, sensory orientation, or executive control. This keeps the guide simple, but scientifically grounded

Toggle each intervention card to see the action you can take and the science behind it.

1. Alerting Network

This network keeps the brain awake, responsive, and ready to focus.

When it’s weak, you feel:

• low energy
• foggy or drowsy
• mentally “unready”

How to strengthen your baseline focus:

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Light Exposure

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Cold Exposure

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Protect your morning attention

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Movement

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Caffeine (responsibly)

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Sleep Optimization

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