How to fix your broken brain & improve focus

Summary

Hamza argues that frequent distraction and constantly switching between tasks can undermine focus, work, and relationships. He recommends reducing attention-fragmenting habits and deliberately practicing sustained concentration. Some of his claims—especially that ADHD is caused by modern habits and that carbohydrates impair focus—are presented as personal beliefs, not established medical guidance.

Strategies and Techniques Discussed

• Make phone use less automatic

  • Keep your phone and charger in a designated place away from where you work, relax, or sleep—ideally somewhere inconvenient to reach.
  • Use your phone briefly when needed, then return it to that spot.
  • Avoid taking it to bed or checking it immediately after waking. Use a separate alarm clock if needed.
  • Prefer a computer for tasks such as messaging or community discussions if that helps you avoid switching between apps.
  • Hamza says app blockers and switching to a “dumb phone” often fail; he favors physically increasing the distance from the device.

• Practice sustained attention

  • Read books or longer articles, and choose long-form content over rapid, short-form feeds.
  • When your mind wanders, notice it without judging yourself and bring your attention back to the same task. He describes this as a way to train focus.
  • Treat reading, watching a video attentively, or meditating as opportunities to practice returning your attention.
  • Finish what you start rather than repeatedly jumping to new interests or projects.

• Meditate

  • Try a simple breathing practice: focus on the breath, notice when your attention drifts, and gently return it.
  • Hamza recommends the Medito app for guided meditation.
  • He also frames any activity that involves noticing distraction and returning to one focus as a form of “active meditation.”

• Create space for reflection

  • Set aside a short period without your phone, music, or other stimulation to think.
  • If difficult feelings arise, he suggests asking yourself what you feel, what you can learn from the experience, what you might do differently, and what you can be grateful for.
  • He advises allowing emotions to be processed rather than automatically distracting yourself from them. This is presented as personal advice, not a substitute for professional support.

• Be intentional about food and exercise

  • Hamza recommends limiting carbohydrates during focused work and having them mainly around workouts. He also favors meat, eggs, and fruit.
  • He acknowledges that carbohydrates can support athletic training but claims that they make concentration worse. This is his personal dietary view; the video does not establish it as a general rule or provide supporting evidence.

The speaker also mentions morning sunlight, weightlifting, and structured use of technology as parts of a broader self-improvement routine.

Presenters and sources mentioned: Hamza (presenter); the Medito app; Hamza’s YouTube videos, TikTok videos, community, and courses.