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In this course, you’ll explore the foundations of focus and its impact on energy, performance, and overall satisfaction. You’ll uncover why constant task interruptions undermine your ability to produce high-quality work and maintain your energy and well-being. You’ll gain practical tools to:

• Manage your environment to minimize distractions
• Maintain your energy levels for sustained focus
• Organize your tasks and responsibilities to keep a clear mind
• Strengthen your “focus muscle” by mastering the skill of regaining concentration after distractions

By the end of the course, you’ll be equipped with the strategies you need to concentrate more effectively, manage interruptions, and build a stronger foundation for lasting productivity and well-being.

The course consists a Focus Scan and an individual outtake, plus four group meetings of 3 hours each.

The Course begins with a Focus Scan, giving you an initial insight into the current quality of your focus. From there, group meetings provide the foundation for learning and applying effective strategies to enhance focus. Through education, practical exercises, and peer discussions, you’ll develop a personalized plan to elevate your focus to a sustainable level. Experiential learning plays a key role, with homework assignments designed to deepen your understanding and practice of focus strategies in real-life situations. To ensure the course meets your unique needs, an individual outtake is included to discuss your progress and fine-tune your plan for maximum impact.

Study load

In addition to the scheduled sessions, you should take into account an extra study load of approximately 9 hours in total. This study load generally consists of homework assignments in preparation for the next session.

Group size

10 to 14 participants

Number of credits

0.8 EC

Trainer

Pepijn Lochtenberg
Sportpsycholoog VSPN | 

Course certificate

You will receive a course certificate after actively participating in all course sessions.

This course is free for GSLS PhD candidates. However: free of charge does not mean free of responsibility. Once you have signed up for a course, we expect you to attend. For every late cancellation or no-show we have had to disappoint others who would have liked to attend. This is our policy:

• You may cancel free of charge up to 4 weeks before the start of the course. After this date you can only cancel if you have a GSLS PhD candidate to replace you in the course. Send the name and contact information of your replacement to pcc@uu.nl, at least 2 working days before the start of the course;
• We expect that you actively attend the full course, but at least 80%. It is mandatory to attend the first session. If you are absent the first session you cannot follow the remaining of the course;
• Not meeting the above requirements means you will be charged a no-show fee (€ 175). We will send the invoice after the course has ended. We are unable to make any exceptions, unless you have a valid reason (i.e., illness or death in the family 1^st/2^nd degree or partner). Your supervisor has to send an e-mail to pcc@uu.nl indicating the reason.