How do I train my brain to focus for longer?

Focus isn't something you either have or you don't — it's a skill that grows with practice. Like a muscle, it gets stronger the more you use it, and a little tired when you overdo it.

Start where you are. If thirty minutes feels hard, begin with fifteen and build from there. Each session you complete makes the next one easier.

Be patient with yourself on the days it doesn't click. Showing up is what builds the habit.