Spring has arrived, and with it comes that undeniable urge to refresh, reset, reorganise — Lately, I’ve also been feeling the pull to simplify and find more balance, to strip away distractions and rather focus on what truly matters. Maybe you feel it too. The constant noise, the endless stream of things demanding our attention, the pressure to know and care about everything. It’s exhausting. We are over-stimulated, over-scheduled, and often stretched too thin.

That’s why I’m embracing the “Filter, Focus, Flow formula this spring .

Filter, Focus, Flow  Formula

Filter: Not Everything Deserves Your Energy

We live in a world where every headline, every post, and every little detail of a stranger’s life is presented as urgent and important. But let’s be real—most of it isn’t.

If you find yourself overwhelmed, ask: Does this actually matter?  If not, it’s time to filter it out. Less mindless scrolling. Less worrying about things beyond your control. More clarity, more peace.

How do you start filtering? A few simple steps:

• Declutter your digital world  – Unfollow accounts that don’t inspire or educate you. Mute notifications. Set screen time limits.
• Stop engaging in unnecessary drama – Office gossip, online debates, celebrity scandals… ask yourself, Is this worth my time?
• Prioritize your information intake – Instead of consuming everything, pick a few reliable sources for news and knowledge. Less noise, more depth.

Focus: What Actually Moves the Needle?

Once the clutter is cleared, what remains? The things that truly matter. Health. Relationships. Meaningful work. Personal growth. These are the things worth your time and energy. And the more you focus on them, the more fulfilling life becomes.

But focus is easier said than done. Our minds love to wander, to multitask, to chase the next dopamine hit.

The Power of Single-Tasking

Modern life glorifies multitasking, however: when was the last time juggling five things at once actually made you more productive?

More often than not, multitasking just spreads your energy thin, leaving you drained and frustrated. Gallup’s yearly workplace satisfaction report shows that employee engagement and well-being have stagnated globally, with many workers feeling disengaged and unenthusiastic about their roles. This lack of focus not only affects productivity but also takes a toll on overall well-being.

The key to focus is doing one thing at a time.

• At work: When tackling a project, close all unrelated tabs, put your phone away, and set a timer for deep work. If an idea for another task pops up, jot it down and return to it later.
• At home: If you’re spending time with loved ones, be present. No checking emails at the dinner table. No scrolling during conversations.
• During workouts: Train with intention. Don’t half-heartedly join a class or start a session while thinking about you should be doing next. Focus on form, movement, and breath.

Every time your mind wanders, gently bring it back. Like training a muscle, focus strengthens with practice.

Flow for balance

Life isn’t just about productivity. It’s about rhythm. It’s about knowing when to push and when to rest, when to take action and when to step back.

What Martial Arts Teach Us About Balance

In martial arts, balance is about more than just physical stability—it also encompasses mental and emotional strength. It’s about directing your energy with intention, recognizing the right moment, and knowing when to take action or when restraint is the wiser choice. When to take a deep breath—and when to move forward with full determination.

In daily life, we need this same balance:

• Pacing yourself – Hustle culture pushes us to go full speed, but true success comes from balance, not constant overdrive. Slowing down at the right moments helps sustain your energy and keep your passion alive.
• Listening to your body and mind – Some days require discipline; others demand recovery. To perform at best,  know when to push and when to stop. Learn to recognize the difference and be aware of what your body needs.
• Creating space for reflection – take time to step back, rest and recalibrate restoring balance.

Your Turn: Putting the Three-F Formula into Action

What can you filter out? Where do you need more focus? How can you create better balance?

Try this simple challenge for the next week:

• Each morning, identify one thing to filter out. Maybe it’s social media for an hour. Maybe it’s skipping gossip at work.
• Pick one task each day to fully focus on. Whether it’s a workout, a work project, or a conversation—give it 100% of your attention.
• Schedule time for flow and balance. Whether it’s movement, mindfulness, or simply a moment of stillness, make space for it and replenish your battery.

Not everything matters—but what does, deserves your full energy.

Currently overwhelmed and in need of some help? A coaching could help you to get back on track.

Get in touch for more information.