The Power of Focus: Why Where You Look Determines Where You Go in Your Wellness Journey

Standing at the bottom of a very tall ladder, staring up at a moldy second-story window that had been taunting me for months, my brain started its familiar whisper: "Remember last time?"

A few years ago, I fell off a much smaller ladder while fixing our chicken run roof. I broke my ankle just days before our first family scuba diving cruise. The fall left me with an underlying fear of heights and ladders that still lingers today.

As I stood there, my mind flooded with warnings: "Don't fall again. Be careful. What if you get hurt? Your husband is out of town. This is a bad idea."

That's when it hit me. The real challenge wasn't just climbing the ladder. It was about where I was directing my focus.

Where Your Focus Goes, Your Energy Flows

You've probably heard this saying before, but I don't think I truly understood its weight until that moment. Standing at the base of that ladder, I realized I was teaching this concept to others without fully grasping how powerfully it shows up in every area of our lives.

Pilots are trained to focus on where they want to go, not on obstacles. If they fixate on a mountain, they're actually more likely to crash into it. Why? Because our brain follows our focus.

This happens everywhere. When walking on icy sidewalks, if all you think is "don't fall, don't fall," your body tenses up and you become more likely to slip. When riding a bike, if you stare at the curb, you'll drift right toward it. But focus on where you want to go, and that's exactly where you'll end up.

The exact same principle applies to your health, habits, and personal growth.

The Focus Problem in Weight Loss

One of the biggest mistakes I see in wellness journeys is people focusing on what they don't want instead of what they do want. Sound familiar?

"I don't want to gain weight." "I don't want to fall off the wagon again." "I don't want to feel like a failure." "I don't want to hate working out."

Here's the problem: Your brain doesn't hear "don't." It just locks onto whatever follows. When you think "I don't want to fail," your brain tunes into the concept of failure. That keeps you stuck in cycles of always starting over.

Four Ways Focus Sabotages Your Wellness

The Workout Struggle

If you approach exercise thinking "This is going to be hard and miserable," your brain actively looks for proof to confirm that belief. But shift your focus to "I love how strong I feel afterward," and suddenly the experience transforms from something to endure into something meaningful.

The Food Battle

When you repeatedly think "I can't have sugar" or "I can't eat that pizza," your brain hears "SUGAR. PIZZA. MUST HAVE NOW." Instead, focus on "I get to eat foods that make me feel amazing" or "I love fueling my body with energy."

The Fear of Failing Again

Maybe you've tried and quit programs before, so your brain says "Why bother? You always quit." Your past doesn't define your future, but your focus does. Instead of dwelling on what went wrong, ask "What can I learn from last time to approach this differently?"

The Aging and Activity Trap

Research shows that just the fear of falling, even without previous falls, can increase your actual risk of falling. That fear makes us avoid certain activities, leading to less movement. Reduced movement decreases physical capability, which combined with fear, creates a vicious cycle where the fear becomes a self-fulfilling prophecy.

Our brains naturally focus on threats and problems as a survival mechanism. But we don't have to stay stuck there. Here's how to redirect your focus:

Notice Where Your Attention Goes

Catch yourself in the moment. Are you focusing on what you're afraid of? What's difficult? Past failures? When that negative voice appears, pause and ask: "Is this thought helping me move forward?"

Visualize Your Destination

Olympic athletes visualize successful performances before they even move. Picture yourself completing that workout feeling strong, preparing a nourishing meal, or simply waking up comfortable in your body. See the outcome you want, not the obstacles you fear.

Transform Your Language

Language shapes focus. Instead of "I have to exercise," say "I get to move my body today." Replace "I can't eat that" with "I'm choosing what makes me feel my best." Your brain listens to every word and responds accordingly.

Start Small and Simple

Overwhelm scatters focus. Ask yourself: "What's one small shift I can make today?" One healthy meal, one short walk, one positive thought. Small, focused actions build momentum toward bigger changes.

Back to the Ladder

Cleaning that window wasn't a single climb. I had to go up and down multiple times, adjusting the ladder, reaching different corners, facing my fear repeatedly. Each time I climbed, I acknowledged my fears but consciously redirected my focus to each steady step, slow and deliberate.

I finally cleaned that window without incident. More importantly, I was grateful for the opportunity to challenge my fear not just once but multiple times. We only overcome what we face. We only improve through practice, again and again.

That's exactly how we accomplish anything meaningful in life.

Your Focus Challenge

Take a moment to check in with yourself right now. Where is your focus? Are you dwelling on what you want or what you fear? What you can't have or what you can have? What you dread or what you're working toward? The past or the future?

If your focus isn't serving your growth, you have the power to shift it. Just like climbing a ladder safely, lasting wellness transformation happens one steady, focused step at a time.

You're stronger than you think. It takes awareness, conscious decisions to redirect unhelpful thoughts, and consistent practice. But the power to change your focus lies entirely within your control.

Ready to harness the power of focus for your wellness transformation? Listen to the full episode of Wellness Mastery with Jen Hoyer for more insights on directing your attention toward the health and life you truly want to create.

Listen to Episode 18: The Power of Focus