Control Attention Using The Focus Stack Protocol
The 90-Minute Focus Method That Actually Works
DEAR GENIUS,
You’re here because “good enough” was never your standard.
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Today’s Focus: The Attention Revolution.
⏳ 6-minute read | 📂 Last edition
Today at a Glance:
The neuroscience of deep work and focus
System: The Focus Stack Protocol
Challenge: Complete three uninterrupted 90-minute work blocks
Whoever controls attention controls outcomes.
If you have followed my writing for a while, you will realize one of the ways I get inspiration is from movies. I believe movies are great windows into the heart and mind of humans. The more relatable the movies are, the easier they become for us to soak in.
One such movie that has stood out to me and relates to this letter is called Focus. It is a 2015 movie that follows the story of Nicky Spurgeon, a seasoned con artist who takes novice Jess Barrett under his wing.
At first, he was reluctant, but after her persistence, he began teaching her the psychology of deception, misdirection, and the power of controlling attention. One important life skill to be learned from this movie is the power of controlling attention.
Although the movie is centered around personal gains, these lessons are still applicable to anyone who desires to be a genius thinker and guide their attention from those who seek to exploit them.
Based on current research, it has been discovered that attention spans seem to be at an all-time low, but at the same time, at an all-time high. This paradox may seem confusing, but let me explain.
At its lowest point, people no longer stay focused on one thing long enough to get the best out of it. The rise and continuous reliance on the internet and social media for daily living have reduced the attention span of individuals to less than 8 seconds. If you’re still reading this, I consider you a true genius.
At the highest point, people are staying longer on their screens than on anything else. Yes, we lose interest, but that doesn’t mean we leave the loop. Three hours on social media can feel like thirty minutes because we are at an all-time high.
This, therefore, means the world is a constant battle for attention. What you give your focus to will determine who and what you become in the long run. I saw a funny video a long while back.
According to the video, it depicted a time when we once had a generation of televisions with large backs and humans with flat tummies. Now we have flat televisions, but humans are filled with big tummies because we spend more time watching TV than we spend getting fit.
However, in the midst of all these, how can one protect mental clarity and stay focused on the things that actually matter?
This question has been big on my mind, and that has caused me to research and document this for you.
I have friends who sit down and work deeply for hours. There are a few others, like myself at one point, who get distracted every few minutes and struggle to finish certain things.
What’s the difference?
After studying this for a while, I concluded that it’s not a matter of willpower or talent, but rather a system that most people never learn or practice long enough to break through the barriers.
Recently, I watched a startup founder transform his struggling company using what he called “focus blocks.” His team went from missing every deadline to shipping three major features in six weeks.
The only thing that changed was how they managed their attention.
That conversation changed how I think about focus entirely.
What I Learned About Deep Work
Think about my process and journey so far. I found that many of us spend a lot of our time trying to force focus through willpower. We create various tools to help us battle distractions all day, only to wonder why we feel so worn out.
The truth we often overlook is that people who can focus naturally don’t fight distractions; they avoid them.
If you are honest, how has trying to battle distractions really helped you keep them away? If you are like me, you have probably set time limits for apps, only to ignore them. The reason is that we are fighting distractions instead of preventing them altogether.
To change this, set up your environment and energy so that deep work becomes unavoidable. This is what I call the Focus Stack Protocol.
The Focus Stack Protocol
One man I listened to a lot drew my attention to something profound. He is fond of always ending his meetings by explaining the four currencies of life, termed M.E.A.T., representing Money, Energy, Attention, and Time. Each of these curriences has the potential to create or destroy you. So far in this letter, the focus is on attention.
Based on my interactions, I’ve identified exactly what separates people who can focus intensely from those who struggle with distraction.
There are three stacks of attention management, and most people only ever address the first one.
Stack 1: External Environment - Manage Your Physical Surroundings.
You’d be shocked at how much your surroundings mess with your head. I mean, if your desk looks like a tornado hit it, or your phone keeps buzzing every 30 seconds–good luck getting anything done. The obvious move is to shove your phone on silent and throw notifications out the window (or at least turn ’em off). Honestly, even that might scratch the surface. There’s more to focus than muting your phone, but hey, it’s a start.
Stack 2: Internal Environment: Control your mental and physical state.
I know sometimes we wish we were robots, but sadly, we are not. Energy crashes, stress, serious mental fog… that’s just Tuesday for most people. You’d think folks would pay attention to this stuff, but nah, they just muscle through. Meanwhile, your mind’s busy hoarding to-dos, old messages, random headlines from last night; it’s a mental junk drawer rattling nonstop in the background, sucking your brainpower dry.
Stack 3: Attention Direction: Strategically focus on specific outcomes.
If you have seen the movie Focus, the whole plot is basically: people get played because they’re looking everywhere except where they should. They get distracted, jump to conclusions, and let themselves get hustled. The way out? Hit pause, actually pay attention, stay right here in the now. That’s when things start shifting. Don’t let your M.E.A.T. (yeah, your Money, Energy, Attention, Time) get splattered across a million random things. Pick something, commit, and make a dent where it matters.
How to Implement The Focus Stack Protocol.
If you are someone who struggles to stay focused amid the world’s overwhelming noise, implementing this protocol will help you stay productive and make better use of your attention. It is called the “Focus Stack” because each layer builds on the previous one.
The realization that you can focus intensely on a project at a time will stop you from worrying about your ability to handle critical work.
Pick your most important project this week. The one you keep avoiding or making slow progress on.
"This Week's 3-Day Test:
Day 1: Try one 90-minute block using all three stacks
Day 2: Repeat with the same project
Day 3: One final block - notice the difference
Then tell me: How did it compare to your normal work sessions?"
Neuroscience of Deep Work & Focus
Here's what most people misunderstand about focus: Your brain isn't built to maintain attention forever. It shifts between focused thinking and diffuse thinking.
Research shows that our brains naturally operate in 90-minute cycles called ultradian rhythms. Fight that and, honestly, you’re just burning yourself out.
Ever notice those freaks of nature who look like productivity machines? Yeah, they’re probably just riding the wave, working hard for about an hour and a half, then actually stepping away.
That’s the magic recipe. Ignore it, and you’re basically bashing your head against a wall.
Three focused 90-minute blocks produce more quality work than eight hours of distracted effort.
This Week’s Challenge
This Week's 3-Day Test:
Day 1: Try one 90-minute block using all three stacks
Day 2: Repeat with the same project
Day 3: One final block - notice the difference
Then tell me: How did it compare to your normal work sessions?
Next week: Why some people naturally solve problems while others get stuck in the same patterns. I think it’s about mental models—and I’ve found a simple way to upgrade how you think.
Until I write to you again, guard your attention.
James Iroro
The Genius Note
P.S. - If you try the Focus Stack Protocol and discover something surprising about your attention capacity, I’d love to hear about it. Your insights help me understand how this works across different personalities and work styles.