3 Ways AI Can Transform Your Focus and Productivity

So, here’s what happened...

Exactly one year ago, the new year rolled around, and I found myself staring at a blank calendar. I had big plans for the year ahead but zero clarity on how to start. My mornings felt chaotic, and by the time I got to work, I was already playing catch-up. The result? A lack of focus, low energy, and a growing frustration that my days were slipping by without real progress.

The problem was...

My mornings set the tone for the entire day, and mine weren’t helping me at all. Between the kids’ breakfasts, early meetings, and just feeling overwhelmed by everything I wanted to accomplish, I had no structured routine to guide me. Music sometimes helped, but I’d often pick tunes that matched my stressed mood rather than shifting it. And as for journaling—I liked the idea, but staring at a blank page didn’t inspire me to reflect or improve.

Here’s what I realized...

The tools I needed to fix this were already at my fingertips. AI, something I’d mostly thought of as a workplace tool, turned out to be the key to transforming my mornings—and, by extension, my focus and energy for the entire day. By leaning on technology, I was able to:

1. Create a personalized morning routine.

2. Use music to shift my mood and mindset intentionally.

3. Simplify journaling into a habit I actually look forward to.

These three small changes were easy to implement and made a huge difference almost immediately.

The facts…

Science supports the effectiveness of these approaches in meaningful ways:

1. Morning Routines and Structure: Research shows that starting your day with a structured routine can improve decision-making and reduce stress by limiting decision fatigue. Structured mornings are linked to increased productivity and better emotional regulation.

2. Music for Mood Regulation: Studies highlight how specific types of music can influence brainwave activity, helping to induce states of calm, focus, or motivation. Using music as a deliberate mood-shifting tool taps into this science to enhance emotional control and productivity.

3. Journaling for Mental Clarity: Numerous psychological studies demonstrate that journaling improves self-awareness, reduces anxiety, and boosts problem-solving skills. Reflective writing helps organize thoughts and provides insights into patterns in behavior and productivity.

You can try this...

Here are three simple, actionable ways to use AI to bring clarity and focus to your days:

1. Create a Personalized Morning Routine with ChatGPT

Your mornings don’t have to feel rushed or aimless. I used ChatGPT to design a 30-minute morning routine that fit my life—busy, with lots of interruptions. I simply typed:

Design a 30-minute morning routine for someone with two kids, limited time, and a focus on starting the day with energy and focus.

The result? A clear plan that included a 5-minute stretch, a quick smoothie recipe, and 10 minutes of focused journaling. It gave me structure without feeling overwhelming.

Try this: Open ChatGPT or any AI assistant you use. Describe your typical morning and goals (e.g., more energy, better focus). Follow the routine it suggests tomorrow and tweak it to make it your own.

Bonus: Want to go even higher level in your prompting? Try this:

Create a 30-minute morning routine for someone with [describe your lifestyle, e.g., two kids, remote work, limited time], focused on maximizing [specific goals, e.g., energy and mental clarity]. Include [specific elements, e.g., mindfulness, exercise, nutrition], and ensure it’s realistic for busy mornings.

This level of detail will generate a more personalized and actionable routine.

2. Set the Right Mood with AI-Generated Music

Music has a way of shaping our emotions. But too often, we pick songs that reflect how we’re feeling instead of how we want to feel. That’s where Suno comes in. Suno is an AI music generator that creates tracks to match the mood you want to cultivate.

For example, I used the prompt: "Relaxed focus music, violin and choir." Within moments, Suno delivered a piece that shifted me from stressed to centered. It’s now my go-to background music for starting work. Of course, music taste is deeply personal, so you’ll need to experiment and find what works for you. The key is to use music as a tool to set the mood you want to be in, rather than reinforcing negative emotions.

Try this: Open a free account on Suno using this invite link. Type a simple mood-based prompt like "calm focus, piano and strings." Generate a few tracks and save one to play during your next deep work session. Bonus: Once you’ve created 10 tracks, you’ll receive 250 free credits!

Bonus: Prefer sticking to Spotify? There are plenty of curated playlists designed to boost focus. One of my favorites is an album with beta waves. Whenever I need to drown out distractions and immerse myself in deep work, I pop on my headphones and let this playlist take over. Give it a try and see if it works for you too!

3. Simplify Journaling with AI-Generated Prompts

I’d always heard about the benefits of journaling, but I never knew what to write. AI solved that problem instantly. I asked ChatGPT, "What are three simple journaling prompts for tracking mood and productivity?"

Here’s what it gave me:

1. What went well today, and why?

2. What’s one thing I’d like to improve tomorrow?

3. How do I feel right now, and what caused this feeling?

Answering these questions takes less than 5 minutes and gives me powerful insights into how my day went and what to adjust for tomorrow.

Try this: Use ChatGPT or a journaling app to generate prompts for the week ahead. Spend 5 minutes each evening reflecting on your day with those questions.

Bonus: Want to take journaling even further? Try asking ChatGPT to tailor prompts to your specific goals. For example, "Generate journaling prompts to help me improve my focus and time management." This customization can make your journaling practice even more impactful.

These three AI-powered tips helped me go from scattered and stressed to clear and focused. Whether you’re juggling a busy job, family, or just trying to carve out time for yourself, they can do the same for you.

Here’s to starting the new year with purpose and energy. Let me know which tip you try first—I’d love to hear how it works for you!