For me one of the first breakthroughs came when I realized that I had biases about how mental effort functions, and much different understanding than physical e

For me one of the first breakthroughs came when I realized that I had biases about how mental effort functions, and much different understanding than physical effort. I had an unspoken expectation that I should just be able to focus with enough effort and I was somehow morally deficient if I was distracted. My realization was that focus is like a muscle that could be trained with repetition and without the value judgment when I fail. The moment of coming back to focus from a distraction is the most valuable part of mindfulness training. I started thinking of my mind like a puppy that can be kindly and reliably trained with enough practice. My second useful realization was that the most popular mindfulness and concentration practices like sitting meditation were not working for me. I had more success with walking meditation, long hikes, martial arts and purposeful reading time. Another recommendation is to look at latest cognitive science and philosophy for better understanding on how our cognition functions. Lectures by John Vervaeke on YouTube were a great starting place for me, and I recommend them if you’re into that academic style of wisdom. But more important is to find some source of wisdom you trust and willing to take seriously and put effort into making it a part of your life.