The Ryan Leak Podcast
Episode: A Better You: A Focused You
Date: January 5, 2026
Host: Ryan Leak

Episode Overview

In this tight, inspiration-packed episode, Ryan Leak launches a new four-part series exploring what it means to become "A Better You" in the coming year. Focusing this week on "A Focused You," Ryan makes a compelling case that our greatest barrier to success isn't lack of motivation, but rather, distraction. Drawing on both research and personal experience, he offers practical wisdom and a powerful challenge: imagine the transformative impact of just one year of focus.

Key Discussion Points & Insights

1. The Real Problem: Distraction, Not Motivation

• Most people fail to meet goals not due to low motivation or weak desire, but because they’re distracted.
• (01:48): "You and I live in a world that is incredibly motivated and wildly distracted." – Ryan Leak
• The episode addresses how constant interruptions—digital or otherwise—fracture our attention, hampering both productivity and fulfillment.

2. The Alarming State of Digital Distraction

• Citing studies:
  • We switch tasks every 40-50 seconds while working digitally.
  • Regaining focus can take up to 20 minutes after an interruption.
  • The average adult spends more than seven hours per day on screens, checking their phone 90+ times a day.
• (03:20): "Before the day even starts, our attention has already been divided by emails, notifications, headlines, group chats, and, of course, social media." – Ryan Leak

3. Attention Directs Energy & Shapes Life

• Attention is not neutral:
  • "Whatever has your attention has your energy. Whatever has your energy shapes your direction." (03:37)
• Ryan reframes focus as a life issue, not just a productivity tool.

4. The Power of One Year of Focus

• The key challenge: What would be possible if you focused for just one year?
• (04:25): "You're one year of focus away from your friends saying, 'You got lucky.' You're like, no, no, no. I didn't get lucky. I got focused for one year."
• Ryan rejects the idea that improvement needs to be lifelong or overwhelming—just one intentional year can yield massive results.

5. A Personal Story of Overcommitment and Pivot

• In 2022, Ryan's career took off, leading to overcommitment, stress, and eventually a physical reaction (back pain), which no doctor could diagnose until a friend identified stress as the culprit.
• This wake-up call led him to choose "focus" as his word for 2023, cutting nonessential commitments, even stopping this podcast for a while.
• (06:34): "Nothing was failing, but nothing was great. And that was the problem." – Ryan Leak
• Eliminating distractions meant more value for clients, sharper talks, and deeper presence.

6. Focus Multiplies Impact

• (08:10): "Focus does not limit impact, it multiplies it."
• For one year, say no to good things to say yes to the right things.
• Growth can be held back not by low motivation but by too many distractions.

7. Maturity and "Adulting" in Focus

• Focus requires maturity—a willingness to have grown-up conversations about priorities and to intentionally narrow scope.
• (09:28): "I've just decided to just narrow my focus. And whatever you narrow your focus on, I'm telling you, it's going to get better. And guess what? You are going to get better." – Ryan Leak

8. The Challenge for 2026

• Don’t make a long list—identify one area for focus that matters most.
• (10:15): "A better you does not come from adding more pressure. It comes from giving your attention to what matters most."
• One year of focused attention can surprise you with what's possible.

Notable Quotes & Memorable Moments

• (01:48) “You and I live in a world that is incredibly motivated and wildly distracted.”
• (03:37) “Whatever has your attention has your energy. Whatever has your energy shapes your direction.”
• (04:25) “You're one year of focus away from your friends saying, 'You got lucky.' ... No, no, no. I didn't get lucky. I got focused for one year.”
• (06:34) “Nothing was failing, but nothing was great. And that was the problem.”
• (08:10) “Focus does not limit impact, it multiplies it.”
• (09:28) “Whatever you narrow your focus on, it’s going to get better. And guess what? You are going to get better.”
• (10:15) "A better you does not come from adding more pressure. It comes from giving your attention to what matters most."

Important Segment Timestamps

• 00:00 – Introduction, series overview, new year context
• 01:48 – Diagnosing the problem: distraction in a motivated society
• 03:20 – Digital distractions and their impact
• 04:25 – The transformative potential of one year of focus
• 05:15 – Ryan’s personal story: overcommitment, stress, and the breakthrough
• 06:34 – The honest truth: nothing was great due to lack of focus
• 08:10 – Insight: focus multiplies impact, doesn’t limit it
• 09:28 – Maturity, narrowing focus, and personal improvement
• 10:15 – Simple challenge for listeners: one clear focus for 2026

Closing Takeaway

Ryan Leak’s message is simple but profound: Focus—not motivation or hustle—is the missing ingredient for breakthrough. By fiercely protecting your attention and intentionally narrowing your commitments, you can multiply your impact, improve your relationships, and make 2026 your best year yet. His final challenge: Identify the one area where your focus can make all the difference in the coming year.