Between the 50 notifications popping up on your phone, your overflowing inbox, and maybe a pet, child, or thirsty plant vying for your attention, chances are you’re (understandably) having a bit of a hard time staying focused. According to psychology experts, our attention spans are shrinking for a number of reasons, from the constant pull of digital devices to our human tendency to try (and fail) to multitask.

In the face of all these attention-demanding obstacles, how are we supposed to get anything done? For many, the answer is to “lock in,” or dedicate a concentrated burst of effort and attention to a singular task. If you’re wondering how to lock in and actually give your all to your next workout, house clean-up, or study session, read on for expert-approved tips and strategies that’ll help. 

What Does It Mean to ‘Lock In’?

Whether you’ve heard the phrase referenced on TikTok or read about it in an article, you may be wondering what it actually means to “lock in” and what it has to do with focus. According to mental health experts, the expression is really just a different way of referring to a decades-old concept. 

“‘Locking in’ is slang for what psychologists call getting into a state of flow,” says licensed psychotherapist and sports psychology consultant Jenn Mann, PsyD. “Flow is the mental state of total absorption in a challenging task. When we are in a state of flow, we lose sense of time, we feel completely focused on what we are doing, we are totally un-self-conscious, and the activity becomes natural and easy, not to mention enjoyable.” This feeling is also referred to as being “in the zone,” she adds. 

According to Britt Frank, a licensed neuropsychotherapist and author of The Science of Stuck and Align Your Mind, “locking in” or being in a flow state means being so in the moment that the world disappears. “There are no distractions, no multitude of voices in your head screaming at you—these states are where you become so fully present to whatever it is you’re doing, time itself seems to stop,” she says.

Peloton instructor Benny Adami agrees that ‘locking in’ involves being fully immersed in the here and now. “It’s not just about showing up, it’s about giving your full attention, energy, and intention to what you’re doing, whether that’s a Peloton ride, a workout, or any goal you set for yourself,” he says. “You’re not distracted, you’re not just going through the motions. You’re in the moment, committed and working towards progress, not perfection.”

How to Lock In for a Workout

For anyone who struggles with staying focused during exercise or otherwise, being “locked in” may sound like a dream. But how can you cultivate a mentality and environment that fosters this flow state when it doesn’t occur naturally? Here’s what experts recommend.

1. Meet Yourself Where You Are

While it’s important to challenge yourself and strive for your goals, overreaching for an accomplishment before you’re prepared—think: trying to run a race with zero training—can be disheartening (not to mention risky for your health and safety). 

Instead, select workouts that are appropriate for your current fitness level but still offer a challenge. “The physical activity needs to be within your ability,” Mann says. “If it is too easy or too difficult, you will not get into a flow state.”

2. Have a Plan

Sometimes you just need to throw on some tunes and start moving to get through a workout. But if you really want to lock in, it’s best to commit to a solid exercise plan, whether that’s a Peloton Program or your own self-made system. “Always know what you’re about to do, what exercises, what structure, what intensity,” Benny says. “Going in with a roadmap means you waste no energy on decision fatigue and can really focus.” 

3. Keep It Consistent

As Peloton instructor Robin Arzón has been known to say, it’s important to prioritize consistency if you want to really stay committed and get in the zone. 

“Build a habit, even if it’s just showing up at the same time every week,” Benny says. “Sometimes just being there is the hardest part, but once you’re there, the focus comes.” 

4. Remove Distractions

Sometimes carving out the time to work out isn’t enough to keep other to-dos at bay. “If you get into flow while you are on the treadmill, but then your phone rings and you take the call or your kid knocks on the door, you have just been pulled out of flow,” Mann says.

Benny’s best tip for avoiding this is simple but not easy: “Put your phone on ‘do not disturb,’” he says. “Set your playlist and really commit to your workout window.”

5. Set Micro-Goals Mid-Workout

If simply looking at the class plan of an advanced Sims 60 class freaks you out, take a deep breath and focus on how you can get through each section, one at a time. 

“If the workout feels too big, set goals to make it through just one more rep, one more mile, or one more breath,” Frank says. “These micro-goals will help cue your brain to lock in, at which point you won’t need to keep setting the micro-goals.”

6. Work On Your Mindset

So much of exercise is mental. In order to truly lock in to your fitness routine, it’s essential to build and maintain a positive, encouraging, and relentless mindset. 

“This is the piece most people skip,” Benny says. “But it’s the real key to staying locked in, especially on tough days. Even the best plan won’t help if your mindset isn’t right.” 

Benny says that by identifying what truly encourages you, you’ll have something to hold on to when things get stressful or your motivation dips. His biggest tip for keeping this inspiration top of mind is to make a list of reminders or small rituals that help you push through, refocus, reset, and get back into the zone. 

“For me, it’s often the people I meet, the me-time, and that feeling after a workout,” Benny says. “Your motivators will change, but if you know them, you always have something to come back to. That’s what helps you stay locked in, especially on the tough days.” So before you start a workout, “quickly check in with your mindset, motivation, your goal, your reason, the bigger picture,” he adds.

7. Don’t Wait for Motivation

One of the most common myths in fitness is that there should be some kind of intrinsic inspiration to crush your workouts every single day. But the truth is, even the pros have to push themselves to get to the gym sometimes. 

“Motivation is great when it shows up,” Frank says. “But in the absence of motivation, momentum is what you’re shooting for. You don’t need to ‘feel like it’ to get it done. You’ll access flow states or ‘locking in’ after you get going—not before.”

8. Practice Mindfulness 

While you may think the tough work happens on the Peloton Bike, Tread, Row, or mat, preparing to lock in during hard workouts largely happens outside of the fitness space. 

“Training your brain when you are not doing the activity can make it more likely you will get into the right mental state,” Mann says. “Doing things like meditation, visualization, or mindset training can help your brain to get into the right state faster.” Using your brain in these ways lets it practice getting in the zone, “which will allow you to get into flow faster when you’re doing your activity,” she adds.

9. Set Clear Goals

Having some sort of concrete goal in mind can do wonders for your body and mind’s willingness to lock in. 

“Flow is more likely to occur when you have a task that has a set of clear goals that require specific responses,” Mann says. “Running a race is a good example. You know when you’re gonna start, how fast you are hoping to run, and you know it’s done when you cross the finish line.”

How to Lock In for Tasks

Locking in certainly isn’t just for working out. Many everyday tasks, big and small, benefit from bursts of focused effort and focus, whether that be completing a work presentation, writing a chapter in your novel, or knocking out a home improvement project. 

While following the tips below can help you lock in for chores and projects, Mann suggests first identifying whether the task you need to accomplish really merits a flow state level of focus. “There’s some things that we don’t have to lock in in order to get done,” Mann says. “Cleaning your house is a perfect example. You don’t need to be totally focused in and not distracted. Sometimes it’s better done while watching a show or listening to music that would otherwise be considered a distraction.” 

With that in mind, if you do need to lock in and focus on the task at hand, these tips can help.

1. Time Block

Have you ever given yourself an unlimited amount of time to tackle a tough work assignment, only to find yourself still staring at a blank screen at 5 PM? Time blocking can fix that. 

“Set a timer for 25 minutes and put your phone in the other room,” Frank says. “Go hard on whatever your task is—no texts, no distractions—then break. Then repeat.”

Benny subscribes to this method himself, and says these sprints of focused activity help make the work less overwhelming. 

2. Gamify the Mundane

Sometimes you only have a limited amount of time to tackle your to-dos, with zero wiggle room. Rather than let the time limit stress you out, try seeing it as a real-life video game. “Turn chores or studying into a challenge,” Frank says. “Can I fold this entire basket before the song ends? Can I write 50 words in five minutes?”

3. Declutter

There’s nothing quite as demotivating as sitting down at your work desk, only to find your laptop surrounded by discarded papers, trinkets, and … whatever that thing over there is. Before you even attempt to lock in, take the time to clear your work space, which will subsequently help quiet your mind. 

“Locking in is easier in a non-cluttered house,” Frank says. “So if you can time block or gamify decluttering first, the conditions for flow will come much quicker.”

4. Change Your Environment 

Moving to a new spot or adjusting your surroundings can also help you get in the zone, Benny says. “Sometimes just switching up your music, lighting, or even working in a different spot can make all the difference.”

5. Give Yourself Time to Get Into flow

If you don’t find your groove within a few minutes of the task at hand, try not to get frustrated; instead, just keep going. “It takes 10–15 minutes of focused attention to reach this mental state,” Mann says. “Once you are in it, it can last anywhere from 30 minutes to a few hours.”

6. Deconstruct the Task

Allowing yourself to be consumed by overwhelm won’t help you get through a must-do task. Rather than viewing your to-do as one big, complicated project, try to deconstruct it. 

“Break big tasks down into smaller steps and just focus on the next one,” Benny says. “This is so simple, but honestly a real game changer for me, especially because I get overwhelmed quite easily.” 

7. Create a Serene Soundscape

Another pro tip from Benny is to tune out the noise of the world with white noise. “I never thought it would work, but these sounds filter out all the thoughts in your head and suddenly, cleaning your apartment or powering through a to-do list just gets done. Try it, you’ll be surprised.”

What Are the Benefits of Locking In?

Studies have shown that locking in or getting into a flow state may help boost wellbeing during uncertain times (such as waiting for exam results) thanks to how the mindset enables you to mentally move away from stress and toward something distracting. Research has also suggested that experiencing flow may help protect against work-related depression and burnout.

“Short bursts of focus, like working or training in sprints, let you get more done in less time, with better energy and quality,” Benny says. “You avoid burnout and procrastination, and it’s easier to get started when you know you don’t have to be ‘on’ for hours. You also train your ability to focus, so with time, staying locked in gets easier and more natural.”

And of course, locking in can be beneficial for your fitness goals. “Getting in a state of flow helps us to achieve great workouts (you were probably in flow the last time you got a PR), creative endeavors and challenging, intellectual pursuits,” Mann says.

Frank underscores the fact that locking in doesn’t necessarily require a major time investment—even a few moments of pure, focused attention and effort can help build toward something big. “You don’t have to stay laser-locked for hours—just own your zone for a few minutes at a time,” Frank says. “Those micro-wins compound. Momentum will get you a lot further and a lot faster than waiting for motivation or trying to do everything in one shot, failing, then feeling shame and getting stuck.”

The Takeaway

‘Locking in’ isn’t just a trending hashtag or fleeting fad—it’s another term for what psychologists call a “flow state,” or getting totally absorbed in a moderately challenging task. When you’re truly locked in or in a state of flow, you lose sense of time and feel completely focused on what you’re doing. While getting into this state may not always come naturally, there are plenty of expert-approved strategies that can help you lock in so you can knock out your next workout, work project, or any other challenging task.

“Locking in isn’t about perfection or maintaining 24/7 intensity,” Frank says. “It’s about getting your brain out of autopilot and into choice power. Making choices is where the magic of life happens. It’s how we get unstuck [and] reclaim our time, energy, and focus. Whether you’re mid-squat or mid-dishes, locking in says, ‘This is my life. And I’m in the driver’s seat.’”