Super skill: Staying with discomfort on purpose
Why this matters today
Most people don’t realise this, but what they call a ‘distraction’ is often avoidance in disguise.
Tell me if you’ve experienced this:
The moment you feel discomfort, you reach for email, snacks, scrolling, or irrelevant work.
And while it feels comfortable satisfying that ‘micro dopamine hit’, you end up going through the day, but you don’t move forward.
What you really want is progress on what matters.
One that feels calm, steady, and real.
Super skill
Today’s super skill is micro-staying, which means training your attention to remain present for 10 seconds longer than you want to.
Nothing fancy, super powerful.
Step 1. Spot the escape urge:
When you feel the impulse to switch tabs, check your phone, or tidy up your space, label it.
Say quietly: “Urge to escape.”
That stopping is where all the discomfort lies. Your body and mind want to run forward, and you decide to tighten your grip on the ropes.
Step 2. Two breaths, nothing else:
Take two slow breaths.
On the inhale, notice where the discomfort sits in your body.
On the exhale, soften your face and shoulders.
(try it now while reading this text to see what this feels like)
Step 3. Choose a tiny stay:
Stay with the task, the emotion, or the sensation for 10 seconds.
Then decide again.
Not forever. Just 10 seconds.
Why it works:
Naming the urge creates space, and the breathing steadies attention. A tiny ‘stay’ strengthens your psychological flexibility, which is the core of real focus for real progress.
Use it this week:
Before starting your deep work slot
In the middle of reading something important
At night, when your mind wants to scroll instead of sleep
Becoming Super
Becoming Super is not about loving discomfort. It is about becoming the kind of person who can stay present when it matters.
Each time you pause instead of escape, you reclaim your attention.
And attention is your superpower. When you can do this on demand, you lead better, focus better, and show up better at home.
Have a Super Sunday! ⚡️
With much joy,
Hashim
PS. There are less than a few hours left for joining the Attention Training Cohort starting next week. And a new cohort for April is opening too. Details here.