The Power of Focus and Energy in Mastery
Years ago, a teacher would always talk about two essential elements: focus and juice. Everything you do comes down to these two things. How much focus do you have? How much juice do you have? These determine the depth of mastery in any skill.
Mastery and Skill Development
Mastery is built in layers. The first step is the skill set. If you aim to be a master chef, you must know basic ingredient mixtures, your tools, and the cutting board. If you play the piano, you must log time doing scales, building dexterity in your fingers. This is the foundational level—what we call the "monkey training." It is the practice of fundamentals, the repetition of technique, the hours put into training before true artistry emerges.
But beyond skill set, there is the mindset of mastery. Many talk about attention span—long or short—but mastery is not about attention span. It is about being here, in this moment, fully engaged. It is about putting focus into the practice, mind into the effort, and allowing progress to unfold, even when it is two steps forward, one step backward. The hardest skill to master is the first skill, because you are simultaneously learning how to practice mastery itself.
Where to Invest Your Focus and Energy
Ultimately, what do you put your focus and juice into? The best investment is in yourself. Every moment spent training, refining, and learning is energy directed toward your own growth. And even in the moments where resistance arises—when you don't feel like showing up, when excuses creep in—it is okay to acknowledge it. The key is to still show up.
A discipline exists in simply arriving. Like martial arts training, it is fine to grumble and resist on the way to the dojo, as long as you step through the door. The same applies here: resistance is natural, but the action of committing remains essential.
Anchoring Awareness in Practice
Two simple actions can help refine focus. First, put your attention in the space between words, in the gaps of silence. This allows deeper listening, beyond the rush of external noise. Second, place some of your awareness in your center. Wiggle your toes—this simple movement directs awareness downward through your body, centering you in the present. This balance of external attention and internal awareness is a foundation for mastery.
Breath and Physical Presence
Breathing is a tool to cultivate focus and regulate energy. Inhale deeply, exhale fully, and feel the connection between breath and movement. Techniques like box breathing, abdominal engagement, and controlled breath-holds enhance internal stability and power. Generating heat through movement, pressing into the ground, and holding controlled postures build both physical endurance and mental discipline.
In standing postures, pressing the palms while keeping the back straight generates energy flow. Holding a stance builds internal fire, and instead of letting energy dissipate, it must be anchored into the lower abdomen. Heat rises naturally, but mastery directs it downward, capturing it as stored power.
Final Reflection and Stillness
After movement, stillness follows. Sitting in stillness is not about emptying the mind but about watching the next thought arise. What is your next thought? Simply observe and return to the question. When distraction takes over, gently return. This simple practice trains awareness and strengthens focus over time.
Finally, when standing up, visualize yourself in meditation. See yourself in stillness, with the same clothing, in the same space. This act of seeing solidifies the practice and integrates it into daily life.
The journey of mastery is a balance of focus and energy. Show up, practice, refine, and anchor yourself in the present. This is the essence of true skill and lasting growth.