When Was the Last Time You Turned Everything Off?
When was the last time you completely shut down—turned off your phone, closed your laptop, ignored the TV, and disconnected from the constant chatter of the world around you? We live in an age of relentless noise, bombarded by notifications from our phones, smartwatches, computers, and even virtual assistants who are always listening, waiting for their chance to claim a piece of our mental space.
It’s not just technology either—mindless gossip, pointless drama, and the negativity of others act as mental pollutants, clouding our vision and dulling our ability to think with clarity. We are constantly surrounded by external forces vying for our attention, filling our heads with distractions that serve no real purpose. If your mind is your most powerful tool, your weapon to navigate life and carve your path to success, then every unnecessary input, every piece of mental clutter, is dulling the blade of that weapon. You wouldn’t allow someone to damage a tool you rely on for survival, so why allowyour mind to be clouded with worthless distractions?
Your perspective is your vantage point—the place from which you observe, analyze and make decisions in life. A clear perspective allows you to see the world for what it truly is, to assess situations accurately, and to act with intention. But all this noise—the digital overload, the endless notifications, the background hum of constant entertainment, and useless chatter—acts like a thick fog, distorting your ability to see clearly.
The phone keeps buzzing, feeding you distractions that pull you away from your real priorities. The TV manipulates emotions, bombarding you with messages designed to keep you engaged but not enlightened. People around you fill the air with gossip and negativity, cluttering your thoughts with irrelevant problems that have no bearing on your success or mission. As leaders and warriors, we cannot afford to waste mental bandwidth on unnecessary garbage. Every ounce of focus stolen by distractions is energy that could be put toward achieving something greater—toward growth, self-mastery, and the pursuit of excellence.
I was teaching a private lesson to a student this week, and when they arrived, they did the right thing—they turned off the ringer on their phone and placed it on the bench. At first glance, this seemed like a good step toward focusing on the training, but every two minutes, the phone would vibrate—texts, calls, notifications—each one silently demanding attention, pulling at their mind, even without making a sound. It became clear that simply turning off the ringer wasn’t enough—the phone was still in control, still calling out like an impatient child, refusing to be ignored.
I see the same thing happen in other settings, like when I’m having a meal with a friend. They set their phone on the table, and even though they aren’t actively using it, the constant buzzing interrupts the conversation. That tiny electronic gremlin pitches a fit, cutting into genuine human interaction, taking up mental real estate that should be reserved for the moment at hand.
The irony is that these are the moments we later wish we had more of—real connection, real conversations, realpresence. The things that truly matter. The things we regret not making more time for when we realize our time on this rock in space is limited. When it’s time to turn off the noise, we should have the discipline to actually turn it off, not just silence it while still letting it hold space in our mind.
The Power of Silence: Turning Off the Noise
When I was in my early teens, one of my Kung Fu instructors taught me something that would become one of the most powerful lessons of my life: how to clear my mind and turn off the noise. He made me eliminate unnecessary distractions—electronics, negative influences, and mindless noise—so that I could train my mind to operate in a state of focused clarity. He didn’t just teach me how to fight physically—he taught me how to fight mentally, how to sharpen my awareness, quiet the mental clutter, and focus deeply on what actually mattered. This training transformed my thinking and became a foundation for everything I’ve done since.
To this day, I remain vigilant about what inputs I allow into my mind. I don’t allow garbage information to take upvaluable space in my mental operating system. I choose what I let in, and I control what I focus on. The results? Better decisions. A higher perspective on life. Deeper understanding of situations. More productivity and personal growth. When you turn off the noise, you gain something far more valuable—clarity, control, and the ability to act with precision and intent.
Take Back Your Mental Space
It’s time to get quiet. To take back control of your mind and stop allowing the world to dictate what gets to take up space in your head. Turn off the phone. Stop letting it dictate your focus. Limit TV and media. Stop feeding on content designed to manipulate your emotions. Cut out negative influences. Surround yourself with people who sharpen your mind, not dull it. Practice mental discipline. Meditate, breathe, and actively control where your attention goes.
Your mental clarity is your power, and in today’s world, silence is a weapon. Learn to turn off the noise and reclaim your focus—because when you do, you will operate on a level that most people will never reach. Sometimes, finding true mental clarity takes time. You can be so saturated with electronic distractions that your mind doesn’t let go of them immediately. It takes a few days for the noise to fade, for your brain to reset, and for your focus to return.
I’ve had students go through this process, and some even experienced withdrawal from their devices. Their body would instinctively reach for their phone or other electronic leash, even after they had consciously decided to put it down. It was as if their nervous system had been hardwired to seek distraction.
Imagine waking up in the morning and, without thinking, your hand automatically reaches for your phone—the first thing your body craves before you even take a breath, before you stretch, before you engage with the world around you. It’s a reaction so ingrained that it happens without conscious thought, a programmed response that most people don’t even realize is controlling them. Breaking free from this conditioning is a challenge, but it’s necessary if you want to reclaim your mental space and sharpen your focus.
The Power of Silence and Intentional Breathing
One of the most effective ways I’ve found to turn off the noise is by setting aside dedicated time for silence and clarity each day. In a world constantly pulling at your attention, this time becomes essential—it’s a moment to sit without distractions, clear the mind, and simply breathe.
Breath is the bridge between the body and the mind—it is the switch that allows for true control over both. That’s why my daily practice always begins with controlled, disciplined breathing. I talk about the power of breath often, and I’ve written extensively on it in two of my three books, so I won’t go into deep detail here, but I cannot overstate its importance. The ability to regulate your breath is the ability to regulate your state—your energy, your focus, and your ability to navigate high-stress situations with clarity.
Once my mind is clear, I shift my focus to the tasks ahead. I ask myself, Where do I need to direct my energy today? What deserves my attention? I think of time as life units, and every decision I make determines where those life units are spent. This practice ensures that I am intentional with my time and focus, rather than allowing the distractions of the world to dictate my day.
Turning off the noise is not just about eliminating distractions—it’s about reclaiming control over where your mind goes, what you focus on, and how you move forward each day.
Take a step back and assess your reality in relation to all the noise surrounding you. Where do you truly stand? Are you in control of your mental space, or is it being consumed by distractions, negativity, and meaningless input?
The responsibility falls on you to discipline your mental intake, to regulate what enters your mind and takes up valuable space. Your mind is your most powerful tool—your greatest weapon for survival and success. If you don’t control what gets in, the world will gladly fill it with distractions that weaken your focus and dilute your purpose. Master your input, protect your mental clarity, and take back control of the one thing that shapes everything else—your mind.
Alan Baker is renowned for his dual expertise in crafting tailored Defensive Tactics Programs and high-performance coaching. Catering specifically to law enforcement agencies, military organizations, and security firms, Alan designs training regimens that emphasize practical techniques, real-world adaptability, and scenario-based training. His approach enhances the capabilities and readiness of personnel in intense situations. His clients include the Executive Protection Institute, Vehicle Dynamics Institute, The Warrior Poet Society, ALIVE Active Shooter Training, Retired Navy SEAL Jason Redman, Tactical 21, and many others. Sifu Alan is the creator of the C-Tac® (Civilian Tactical Training Association) System and
Protection Response Tactics (PRT), two highly regarded training systems that emphasize realistic, adaptive techniques for both civilians and professionals in high-risk fields. Explore Alan’s tailored programs here. Sifu Alan travels across the U.S., teaching camps and seminars on the programs he’s developed and the multiple martial arts he has studied for nearly five decades.
Beyond mere tactics, Alan stands out as the paramount “Self Leadership” coach, adept at unlocking the vast potential within individuals. With a deep passion for mentoring professionals, entrepreneurs, and those on personal growth odysseys, he focuses on nurturing a mindset of excellence. Alan’s coaching hinges on practical strategies that bolster mental resilience, focus, and drive. Teaming up with Alan means embarking on a transformative path where mental barriers are dismantled, inherent strengths come to the fore, and your goals become within clear sight. His profound insights enhance performance and sculpt a mindset tailored for triumphant success.
To delve deeper into Alan’s mindset philosophy, peruse his enlightening collection of books. If you’re ready to amplify your journey under Alan’s tutelage, connect through his official website.