How to Stay Focused and Avoid Monkey Mind

Why don’t we do what we know we should do?

Why don’t we consistently follow through on our goals?

During the COVID-19 pandemic, I had the privilege of meeting virtually for six hours every weekend with 60 of the most extraordinary leaders in the world.

This group included:

• The president of the U.S. Olympic Committee

• The head of the World Bank

• The CEO of Cardinal Health (a Fortune 15 company)

• The head of the Rockefeller Foundation

• NFL Hall of Famer Curtis Martin

• NBA champion Pau Gasol

• Broadway star Telly Leung (who played Aladdin on stage)

• Nobel Prize winners

• CEOs, actors, athletes, and more

Each week, they evaluated their daily performance and shared insights. One key question they asked themselves was:

“Did I do my best to set clear goals?”Followed by:“Did I do my best to make progress toward achieving those goals?”

You might expect these world-class achievers to score a perfect 10 every day.

Not even close.

Even at the highest levels of success, people struggle to stay on track. Why?

The Monkey Mind

In Buddhist philosophy, the Monkey Mind describes a restless, unfocused state where thoughts jump from one idea to another—just like a monkey swinging from vine to vine.

Our minds work the same way.

We start the day with good intentions, but soon:

• An email pops up.

• A phone call interrupts us.

• Social media catches our attention.

• Unexpected tasks demand our time.

Before we know it, the day is over, and we ask ourselves, “What did I even do today?”

One executive in my group shared this exact experience. He got home, and his wife asked, “What did you do today?”

His response? “I don’t know. I don’t even remember.”

He had spent the entire day caught in the Monkey Mind—jumping from task to task without clear focus.

With the rise of social media and constant digital notifications, our ability to focus is getting worse, not better.

Studies show that the average person’s attention span is shrinking. We’ve become so media-obsessed that we feel the need to constantly switch between tasks.

To counter this, we must train ourselves to regain control of our focus.

How to Control the Monkey Mind

One powerful exercise is mindful breathing. If you’ve ever meditated, try this:

1. Close your eyes.

2. Take slow, deep breaths.

3. Observe your thoughts.

Notice how your mind jumps from topic to topic without structure or planning.

Becoming aware of this pattern is the first step toward breaking free from distraction.

Even professionals at the top of their fields struggle with focus.

For example, why does a surgeon—who has performed thousands of operations—still need to be reminded to wash their hands before surgery?

Because their mind is full of distractions.

With so many competing thoughts, even critical tasks can slip through the cracks.

That’s why structure and discipline are essential for maintaining focus throughout the day.

Your Homework Assignment

1. Practice Mindful Awareness – Close your eyes, breathe, and observe your thoughts. Notice how your mind jumps between topics without a clear plan.

2. Set Clear Goals Each Morning – Write down what you want to accomplish today.

3. Track Your Focus – Throughout the day, ask yourself:

   • How often do I stay focused on my goals?

   • How often do I get distracted?

4. Measure Your Time – Monitor where your time goes. If you’re constantly shifting focus, recognize the need for more structure and fewer distractions.

We will never completely eliminate the Monkey Mind.

But we can learn to manage it—and by doing so, we regain control over our time, our productivity, and our success.