You sat down to work half an hour ago. You've organised your desk, checked your phone five times, and made a second coffee. Sound familiar? Ali Abdaal, trained doctor and the world's most-followed productivity expert, is here to help you break that cycle.

Over ten parts, he draws inspiration from leading cognitive psychologists, behavioural scientists and performance coaches to pull apart the science of focus. Find out why your brain keeps sabotaging your best intentions and what you can actually do about it.

No jargon, just the surprisingly simple fixes that work and might even free up hours of your week.

This series offers practical advice to help you improve your focus and productivity. But of course please take your own physical and mental health considerations into account before putting any of it into practice.

Chapter 1: The Attention Economy - Scrolling is hypnotic and the tech giants employ specific tricks to keep us glued to our screens. Ali Abdaal explores what happens when we use some these same tricks to regain our focus and take back control of our time.

Chapter 2: The Science of Habits - Ali shares the science-backed techniques that make small changes actually last and compound into something bigger.

Chapter 3: The Art of Prioritising - Ali reveals how the most focused people decide what to ignore, and why that's the real skill.

Chapter 4: Chunking It Down - Ali shows why breaking daunting projects into smaller pieces can unlock more progress than motivation, and shares his system for doing so.

Chapter 5: Ground Yourself - When the pressure’s dialled up, Ali makes the case for grounding: the surprisingly simple practice of pulling your focus back to right now.

Chapter 6: The Deep Work Mindset - What does it actually take to sit with one task, uninterrupted, for hours? Ali breaks down the habits, environment and mindset behind deep work.

Chapter 7: Why Fun Fuels Focus - Focus doesn't have to feel like a fight. Ali argues you do your sharpest work when you're actually enjoying yourself.

Chapter 8: The Sleep-Productivity Connection - Sleep is the productivity tool most people ignore. Ali looks at what happens to your focus, decision-making and creativity when you get it right, and what suffers when you don't.

Chapter 9: The Nervous Advantage - Ali explains how learning to regulate your nervous system can unlock sharper, calmer focus when you need it most.

Chapter 10: Pressure Proof - When overwhelm kicks in, focus can be the first thing to go. Ali shares how to hold your nerve and deliver anyway.