Just when you think you’ve got things under control, a new notification lights up your screen. Emails marked “urgent” keep popping up, each silently screaming for your attention. Meanwhile, your to-do list grows like it’s on steroids.
It’s a slow-burn scene where everything around you seems to “melt”—including your focus.
But hope ain’t lost.
Monk mode’s here to save the day. This practice, one that tons of world-class thinkers swear by, is here to help you reclaim your productivity and mental clarity.
And when you’ve tapped into your inner reserve, there’s nothing and no one to stop you from stepping into your greatness.
What is monk mode?
The monk mode meaning is, in simple terms, saying “no” to the things that steal your time and energy, like endless social media scrolling or jumping between tasks every five minutes. But there’s another side to it: saying “yes” to laser-focused work at the same time.
It’s how you get more done in less time, whether you’re on the verge of a big career breakthrough, diving deep into personal growth, or simply mastering habit-stacking for a better daily routine.
The ancient stoic philosopher Seneca predicted this a long time ago. He argued that we waste far too much time on distractions, which keeps us from living with purpose. His advice? “Don’t squander time, for that is the stuff life is made of.”
This is something Mihaly Csikszentmihalyi, the psychologist who taught us all how to get in the flow state, also recognized. He found that when you immerse yourself deeply in a single task—when you’re fully focused on the moment—you’re in “flow” and perform at your highest level.
It’s no wonder why so many modern entrepreneurs swear by monk mode.
Like Steven Bartlett, the author of the bestselling The Diary of a CEO and host of the podcast of the same name, who often thanks deep work—the result of focus-sharpening practices like dopamine fasting—for his ability to build multi-million-dollar companies in his 20s.
Or marketing mogul Iman Gadzhi, who credits his phone’s airplane mode and his robust morning habits for his meteoric rise to nine-figure success before the age of 25.
So, the saying is true—those who master their focus master their future.
“Becoming indistractable is the skill of the century,” says Nir Eyal, a habit formation expert and trainer of Becoming Focused and Indistractible, a Mindvalley program that’s coded for monk mode mastery. Translation? It’s the art of locking yourself in discipline, ditching the background noise, and taking back control of your time so distractions can stop running your life.
“Attention and focus,” he adds, “are limited and precious resources.”
3 evidence-backed benefits of going monk mode
If you think monk mode is just another internet fad, think again. Science shows that when you cut the noise and commit to deep work, you unlock a level of productivity most people never reach.
There are plenty of benefits that go along with it:
1. Your supercharge your productivity
The biggest myth about productivity? That working longer hours gets more done. Monk mode eliminates this problem by using time-boxing, a strategy where you assign specific hours to tasks and stick to them.
Research shows that deep work in structured time blocks leads to higher efficiency and better results. And people who use this technique with their schedules complete more work in less time because they won’t waste energy switching between tasks.
Attention and focus are limited and precious resources.
— Nir Eyal, trainer of Mindvalley’s Becoming Focused and Indistractible program
2. Your brain is rewired for good habits
There’s a cost to being constantly distracted. A study by the University of California found that it takes an average of 23 minutes to refocus after a distraction.
“Every time we let ourselves get distracted, we reinforce a habit of being distracted,” Nir warns.
So, left unchecked, your habit of constant task-switching weakens your ability to engage in sustained deep work over time.
Thankfully, monk mode helps you flip the script. By minimizing your daily exposure to distractions, you train your brain to sustain attention on urgent tasks for longer periods.
3. You make impactful decisions swiftly
“Willpower isn’t about discipline; it’s about identity,” Nir says. “When you decide who you are, your actions follow.”
There’s no better example than what the late and great Steve Jobs did to avoid decision fatigue and save time. He wore the same outfit—a black turtleneck top, blue jeans, and sneakers—every day. From Nir’s perspective, he made it an identity thing and stuck to it.
This is the very essence of monk mode. When you structure your routines, you free up your brain’s cognitive bandwidth for deep, strategic tasks that would otherwise be taken up for self-control in multiple-choice scenarios.
5 monk mode rules to live by
With monk mode, you’d learn how to be more productive. All the time, energy, and mental bandwidth you’d regain from it can be channeled into greater pursuits. You know, like building a business from scratch (like Steven or Iman did) or mastering a creative skill without the noise of constant notifications.
“The ability to control your attention,” Nir says, “is the ultimate competitive edge.”
But to wield this control, you’d need a working system in place. Here’s how to go monk mode the right way, in these five steps—tried, tested, and taught by the indistractable expert himself.
1. Time-box all of your priorities
“If we don’t plan our time, someone else will plan it for us,” Nir warns in his program.
Monk mode thrives on intentional time management, meaning every hour has a purpose—whether it’s deep work, exercise, or rest. Instead of making endless to-do lists, you assign specific time slots to each task and follow through.
How to do it:
- Schedule everything—work, breaks, and even social media—so you dictate your day, not the other way around. If your day suddenly changes, you can just move things around.
- Batch similar tasks to avoid context switching (e.g., answering emails in one block instead of throughout the day).
- Review and refine your schedule weekly to boost your efficiency and remove unnecessary activities.
To be able to control your attention is, as Nir puts it, “the ultimate competitive edge.”
2. Remove all digital temptations
Eternal triggers like notifications and open tabs can pull your attention away if you let them. So don’t. Instead, disarm them at the root.
How to do it:
- Turn off non-essential notifications and switch on the “do not disturb” mode on your phone during focus hours.
- Uninstall entertainment and social apps temporarily to curb doomscrolling.
- Use website blockers like Freedom or SelfControl during work hours to prevent temptation.
- Set clear social boundaries. Inform your colleagues, partner, family, or friends in advance about your focus hours and when not to call or text you to minimize interruptions.
- Build “effort pacts” around bad habits so they’re harder to break. This can look like storing your phone in a timed lockbox to using a dedicated workspace outside of your home office if you #WFH.
Now that distractions are out of the way, deep work can become second nature.
3. Train your willpower like it’s a muscle
“We are only powerless if we think we are,” Nir says. So, just like strength training at the gym, the more you “exercise” your ability to resist distractions, the stronger it gets.
But here’s the thing: willpower alone won’t sustain self-control. You also need healthy systems in place that make focus automatic.
How to do it:
- Use the 10-minute rule. When the urge to check your phone hits, wait 10 minutes before giving in. Most cravings fade before the time is up.
- Create a deep work ritual. Follow the same routine before every focus session—try meditation (because mindfulness and monk mode can go hand in hand), put on noise-canceling headphones, set a timer, or even brew your favorite cup of tea. This primes your brain for uninterrupted focus.
- Cut decision fatigue. Automate small choices like meal prepping or wearing a go-to outfit (in true Steve Jobs fashion) to preserve mental energy for important tasks.
With the right systems in place, staying focused stops feeling like a struggle.
4. Earn your dopamine
If you indulge in distractions before work, you condition your brain to expect them. Going distractionless rewires this cycle by making rewards a conscious choice, not an impulse.
How to do it:
- Only reward yourself after hours. Enjoy social media, YouTube, or Netflix only once you’ve officially completed all tasks of the day.
- Schedule digital entertainment like any other task—never let it bleed into work time.
- Stack your good habits. Pair enjoyable activities with productive ones. You can listen to a podcast while working out or, say, play instrumental music while writing.
When in doubt, remember this golden rule: the better you manage your rewards, the easier it eventually is to stay distraction-free.
5. Master your triggers
“If we don’t deal with the root causes of our distractions, we will always find something to pull us away,” Nir explains.
Stress, boredom, self-doubt—these aren’t just passing emotions. They’re triggers, nudging you toward procrastination, doomscrolling, or unnecessary snacking.
But spotting them as soon as they arise? That’s the game-changer here. When you can do this, you easily get to change them into opportunities for self-mastery.
- Journal your distractions. The moment you catch yourself reaching for your phone or avoiding a task, pause and write down what you’re feeling—bored? Stressed? Frustrated? Awareness is the first step to breaking the habit.
- Design your ideal day. Map out what a productive, distraction-free day looks like, from your deep work sessions to your planned breaks. Clarity makes it easier to stick to.
- Set the tone with morning habits. Start your day with mindful breathing or meditation techniques you like to bump up your focus before distractions creep in.
Developing tunnel vision is the name of the game. With your triggers down pat, it’s only a matter of time before you get to take full control of your attention span and focus.
Common mistakes, criticism, and what to avoid
Monk mode can be life-changing. But without a proper handle on it, you can easily slip into burnout, social isolation, and unrealistic expectations.
Here’s what to watch out for to sidestep these “pitfalls”:
- Going all in too fast. Suddenly cutting all distractions can backfire. Instead, gradually ease into monk mode by first eliminating one or two major distractions.
- Over-isolating yourself. Monk mode isn’t about cutting people off completely. Block out deep work sessions, but schedule social time to maintain relationships.
- Confusing monk mode with toxic hustle culture. There’s a fine line between deep work and overworking. If you’re sacrificing sleep, health, or relationships, you’re likely doing it all wrong.
This practice isn’t supposed to shrink your life. No, it’s meant to expand it. So, use it well to unlock clarity, energy, and purpose as you focus on things worth your time.
And if you slip here and there? Don’t sweat it or beat yourself up for it. “Responding to setbacks with self-compassion instead of self-criticism is the way to get back on track,” Nir says.
Resources and examples to keep you motivated in monk mode
Here’s the truth many don’t realize on the path to an ironclad mind: you don’t white-knuckle your way through life. This means having the right books, tools, and voices in your corner can make all the difference—it’s how discipline stops feeling like a grind.
And who better to learn from than the pros who’ve already cracked the code?
1. Books
Indistractable: How to Control Attention and Choose Your Life by Nir Eyal
Nir’s not just throwing theories around—he’s lived this. Cue Indistractable, his book that’s packed with practical, no-BS strategies to protect your time and energy. With his step-by-step guidance, you’ll finally stop letting notifications and shiny objects run your life.
Do Less by Kate Northrup
Who said success has to mean burnout? Entrepreneur and best-selling author Kate Northrup flips the productivity game on its head, proving that working smarter—not harder—is the real flex. In this book, she blends science, cyclical energy, and time mastery to show you how to achieve more by doing less.
Deep Work by Cal Newport
Consider it your productivity bible for getting sh*t done without distractions. Here, Cal lays out why deep, uninterrupted focus is your ultimate superpower in a world addicted to multitasking. With straight-up, no-fluff strategies, he teaches you how to train your brain to ditch the noise and lock in on what actually moves the needle.
The Code of the Extraordinary Mind by Vishen
Written by the founder and CEO of Mindvalley himself, this book is your permission slip to ditch outdated “brules” (or bullsh*t rules) and build a life on your own terms. Expect to explore how to rewire your thinking for success, happiness, and next-level living. So, if you’re ready to stop playing small and start living big, this one’s definitely the playbook to go for.
Atomic Habits by James Clear
Here’s the ultimate guide to leveling up your life, one tiny habit at a time. No fluff, no motivation hype—just real, science-backed strategies to break bad patterns and build unstoppable momentum. If you’ve ever felt stuck, this book will show you how small, consistent changes compound into massive success.
Radical Focus by Christina Wodtke
If you struggle with setting priorities, this one’s a game-changer. Christina Wodtke breaks down the art of goal-setting using OKRs (objectives and key results)—a framework used by tech powerhouses like Google—so you can cut the noise and focus on what moves you forward.
2. Podcasts
The Mindvalley Podcast with Vishen and Megan Pormer
Hosted by Vishen and his co-host Megan Pormer, this podcast is pure gold for anyone looking to upgrade their focus, mindset, and overall life game. If you’ve been a personal growth fanatic, then you’ll be enthralled by the podcast’s deep convos with world-class thinkers across the globe, from neuroscientists to billionaires.
No matter their backgrounds or vocations, they will always drop unexpected knowledge bombs on productivity, peak performance, and hacking your mind for success.
The Diary of a CEO with Steven Bartlett
Steven always keeps it raw, real, and ridiculously insightful. This isn’t your average business podcast—it’s a masterclass in mindset, discipline, and resilience.
Whether he’s chatting with top entrepreneurs or breaking down his own journey (that started with him being a broke university dropout), every episode is a wake-up call to level up with unbridled focus and zest for life.
Iman Gadzhi with Iman Gadzhi
If you want raw, unfiltered lessons in monk mode, just check out Iman’s podcast. He’s been on it since 15 when his only mission was saving himself and his mom from domestic abuse and financial struggles.
Nearly a decade later, he’s running multiple businesses, still using the same formula: brutal focus, discipline, and zero excuses. On his podcast, he lays it all out—dopamine detoxing, monk mode strategies, and the mindset shifts that help you lock in and level up.
The Mel Robbins Podcast with Mel Robbins
The thing about Mel is she doesn’t sugarcoat—ever. This bestselling author, speaker, and the queen of no-excuses motivation serves up real, science-backed strategies to rewire your habits, build unstoppable confidence, and finally follow through on the sh*t that matters. Expect tough love, raw stories, and the kind of motivation that actually sticks.
Deep Dive with Ali Abdaal
Ali isn’t just about productivity hacks—he’s about making life work for you. From deep focus strategies to sustainable success habits, he breaks down how to be efficient without burning out.
If you’re looking for a mix of science-backed insights and real-world application (minus the boring fluff), this one’s a must-listen.
The Marie Forleo Podcast with Marie Forleo
Marie Forleo—entrepreneur, coach, and author of Everything is Figureoutable—is your go-to for making work (and life) work for you. Productivity hacks, mindset shifts, and business smarts? She’s got you covered on all fronts. And with top thinkers in her lineup of interviewees, every episode drops actionable wisdom to help you stay focused, execute like a pro, and build a career you love—sans the burnout, that is.
The Tim Ferriss Show with Tim Ferriss
Tim’s the guy who reverse-engineers the routines of billionaires, athletes, and top performers so you can steal their best tricks. Whether it’s optimizing your morning routine, hacking your focus, or leveling up your game, every episode is a masterclass in efficiency.
No nonsense, just straight-up strategies from the best in the business.
3. Courses
Becoming Focused and Indistractable with Nir Eyal
In this Mindvalley program, Nir does more than unpack the science of focus; he also teaches you how to master it with proven hacks that go the distance.
Think of it as your playbook for reclaiming your time, silencing distractions, and finally getting sh*t done. Ask yourself: Are you done with being at the mercy of endless notifications? Then this one’s the one.
Mystic Brain with Dawson Church, Ph.D
Dawson’s program is all about hacking your brain’s chemistry to tap into more bliss, focus, and flow. His Mindvalley course breaks down the neuroscience behind feeling lit from within—think peak happiness and productivity, but without the burnout.
With 20-minute daily practices, you’ll train your brain to work for you, not against you, and achieve what Dawson calls “monk-like bliss.”
Superbrain by Jim Kwik
Forget cramming and forgetting. If you’ve ever wanted to feel like a walking ChatGPT, then this Mindvalley program is for you. Here, Jim teaches you how to actually train your brain to learn faster, remember more, and think sharper.
It’s a mental gym packed with out-of-the-box exercises to teach you how to learn faster and recall any knowledge whenever you need.
4. Real-life monk mode stories
Theory is great, but what really matters? Results.
And the people who’ve gone all in with monk mode—following Nir’s principles in his program—are seeing some major wins. They’re reclaiming their focus, restructuring their lives, and getting more done in less time than they ever thought possible.
Margie Serrato, transformational coach
Margie, for one, had been a personal growth junkie for years, but time management? That was her Achilles’ heel. For many years, she would start her day with good intentions, only to get pulled into a vortex of distractions.
But then, she joined Becoming Focused and Indistractable—and realized the problem wasn’t just external noise. No, it was the deeper, unexamined triggers running the show.
And once Magie tackled those with steps outlined by Nir, her life turned around. Now, she follows through on her commitments, keeps her word to herself, and finally feels in control of her time. “You will be surprised by what you learn in this program and will learn how to make better commitments to yourself and your goals,” she says.
Yee Von Chan, book illustrator
Yee Von always thought she had productivity down pat. After all, she’s always busy, always doing something.
But one day, she felt called to inspect her life. And right then, she saw the trap: “I often found myself getting caught up in everyday chores, thinking I was being productive, but then realizing that I hadn’t made progress on my important work.” She’d lose hours on WhatsApp, feeling the need to respond immediately, mistaking movement for real progress.
Thankfully, Nir’s program shone a light on her blockers, helping her rethink her entire approach to time and focus. “I find it easier to focus on what’s important rather than getting distracted,” she says.
Now, she’s intentional with every hour, prioritizing deep work over distractions. And the biggest surprise? “Some days, I even have spare time to relax because I’ve accomplished my tasks for the day.”
Wioleta, success coach
Wioleta was stuck in a cycle of distraction. As someone who works from home and runs her own coaching business, staying focused felt impossible.
“I was so distracted with my work, I couldn’t move forward with my projects,” she admits. Her online course launches were on hold, her schedule was a mess, and she felt overwhelmed trying to juggle it all.
Then she started Nir’s program, and everything clicked. “Learning with others in this course helped me to implement so much that I feel on fire now,” she says. She’s finally organized, ahead of schedule, and ready for her next big launch.
More importantly? “Whenever I get distracted, I am aware of it. I know how to react,” she adds. Now, she’s getting more done and working less—creating more space to enjoy life.
BONUS: Your monk mode schedule
You can liken monk mode to training for a marathon. Without a structured game plan, you’re just sprinting aimlessly, all detracted from your path to peak productivity.
The key to nailing it? Designing a daily schedule that locks in deep focus, minimizes distractions, and keeps your energy sharp.
If you’re not sure where to start, here’s a glimpse of what it can look like:
| Time | Focus area | Actionable steps |
| 5:30 AM to 6:30 AM | Mindset priming | Practice meditation, breathwork, or scripting manifestation to set the tone for your day.Set your intention before the world wakes up. Your brain lingers in theta waves—when you’re most receptive to positive autosuggestions—at this time. |
| 6:30 AM to 7:30 AM | Body activation | Do strength training, yoga, or a brisk walk to start energizing your brain for the day. |
| 7:30 AM to 9:00 AM | Deep work (round one) | No emails, no messages—just you and your most important task. |
| 9:00 AM to 9:30 AM | Refuel and reset | Eat a high-protein breakfast (which can safeguard your focus).Step away from your screens to avoid cognitive fatigue. |
| 9:30 AM to 12:00 PM | Deep work (round two) | Tackle another key project or creative task. Use a time-blocking method like the Pomodoro technique (20-25 minutes of work, then a 5-minute break) to maintain focus. |
| 12:00 PM to 1:00 PM | Recharge and reflect | Lunch, followed by light movement (body stretches or a short walk).No doomscrolling—engage in mindful eating and a mental reset. |
| 1:00 PM to 3:00 PM | Admin and shallow work | Emails, meetings, and smaller tasks that don’t require high cognitive effort. Batch them together to save time. |
| 3:00 PM to 4:00 PM | Monk mode ritual | No distractions—put your phone on airplane mode, in a lockbox.Use noise-canceling headphones if needed. |
| 4:00 PM to 5:00 PM | Learning and development hour | Finish up a book or complete an online course.This is your time to level up on a new skill or refine a craft. |
| 5:00 PM to 7:00 PM | Movement and social time | Walk, gym time, or a 30-minute run.You can also catch up with family and friends (remember: monk mode isn’t about isolation). |
| 7:00 PM to 8:30 PM | Evening wind-down and digital detox | Dinner (keep it light). Put your screens away—an hour before bed.“Unplugged” activities only: reading, journaling, light yoga. |
| 8:30 PM to 9:30 PM | Preparation for sleep | Learn how to meditate in bed to prioritize deep, uninterrupted sleep.Choose holistic wellness supplements for sleep, like magnesium glycinate (which helps your mind and body relax). |
Not vibing with this exact routine? Tweak it, shape it, and make it yours.
Ultimately, monk mode shouldn’t have you fitting a mold, but designing a life that works for you.
Awaken your unstoppable
“The power to change is within you, and don’t believe anyone who tells you differently,” reminds Nir.
Because the biggest lie we tell ourselves? That we’re stuck, distractions are inevitable, and that we’ll always be at the mercy of emails, notifications, and the next shiny thing pulling us away from what actually matters.
But here’s the truth: control isn’t something you wait for; it’s something you take. And monk mode, as taught in Nir’s free Mindvalley masterclass, The 4 Keys to Indistractible Focus, is the way to call on this inherent power you have.
No fluff, no gimmicks—just proven, science-backed strategies to help you reduce the overwhelm, master your attention, structure your time, and actually follow through when you sign up for it.
All of your focus, your inherent power are up for reclaiming… starting with the first step with Mindvalley.
Welcome in.
