Focus, Intent, and Purpose: The Motivation Framework That Lasts

TL;DR

I grew up with a simple mantra always stuck in the back of my head from my father, Mackie Shilstone: live with Focus, Intent, and Purpose.

I spent my childhood following my father from one adventure to another, watching him teach the meaning of focus, intent, and purpose to thousands of people across every performance environment you can imagine from athletes, tactical professionals, and to leaders who carry real responsibility. Different worlds, same pattern. The people who consistently show up at a high level usually share a common trait: they see the world through a clearer filter. They do not do everything. They do what matters, on purpose.

That is why I call Focus, Intent, and Purpose the Theory of Motivation. Not because it sounds good on a poster…I mean it does, but because it explains how real motivation works in the real world.

Motivation is not a feeling you wait for.
Motivation is a structure you build.

Here is the framework as we teach it in the Optimum Performance Course in the MaxWell Nutrition App:

• Focus is the ability to direct attention to a specific task and eliminate distractions.
• Intent is the commitment to follow through on your focus and align your actions with your purpose.
• Purpose is a sense of meaning and direction that drives your focus and intent.

Why Focus comes first (and why it is so hard now)

Focus is not intelligence. It is not talent. It is the ability to hold your attention on what matters long enough to execute.

When life is noisy, focus becomes a competitive advantage. In training, focus looks like finishing the session you planned, not the session your mood tries to negotiate. In nutrition, focus looks like eating what supports your goals most days, not what your stress craves at 9:30 p.m. In recovery, focus looks like respecting sleep as a performance tool, not a luxury.

You do not need more hacks. You need fewer targets.

A practical test: If you cannot clearly state what you are focused on this week, you are probably focused on everything. And if you are focused on everything, you are effectively focused on nothing.

Intent: the bridge between “knowing” and “doing”

Intent is where most people break. Not because they are weak, but because they confuse motivation with readiness.

Intent is the decision to act even when you are tired, your day went sideways, your results are slower than you expected, or no one is watching.

Intent is also alignment. It is not just doing more. It is doing the right next thing that matches your purpose.

This is where routines matter. High performers do not rely on willpower as a daily strategy. They build structure so the right choice becomes the easier choice.

Purpose: the part that makes it sustainable

Purpose is the big reason. Purpose is what turns effort into meaning.

A clear purpose changes how you interpret discomfort. Instead of “this is annoying,” it becomes “this is part of the mission.” Instead of “I fell off,” it becomes “I adjust and return.” Instead of “I do not have time,” it becomes “I make time because this matters.”

My father says it plainly in Stop Renting Your Health: when it comes to your body and your health, you need to make the time. That is what ownership looks like.

Purpose does not need to be dramatic. It just needs to be real.

Examples of purpose that actually work:

• “I want to be hard to kill and useful to the people who rely on me.”
• “I want to keep up with my kids and stay strong as I age.”
• “I want to compete at a high level for a long time.”
• “I want my energy, mood, and confidence back.”

When purpose is clear, you stop negotiating with temporary feelings.

How high performers use Focus, Intent, and Purpose under pressure

Stress is not just “a feeling.” It affects sleep, decision-making, relationships, and health.

This is where the framework becomes more than motivation. It becomes a stabilizer.

When pressure rises, high performers return to basics:

1. Focus: What is the most important thing right now?
2. Intent: What is the next action I will take?
3. Purpose: Why does this matter to me and my people?

This reduces mental clutter. It reduces emotional spiraling. It creates forward movement when the environment is trying to create chaos.

Practical Guidance: how to apply this today

1) The 60-second morning reset

Before your phone, before your email, before the noise:

• Focus (1 thing): “Today, I’m focused on ________.”
• Intent (1 action): “I will prove it by doing ________.”
• Purpose (1 sentence): “This matters because ________.”

Write it down. Speak it out loud. Then act.

2) Turn your week into three anchors

If you want consistency, build anchors:

• Training anchor: pick 3 days and times you protect.
• Nutrition anchor: pick 1 grocery run and 1 prep window.
• Recovery anchor: pick a consistent bedtime routine.

Your life will still be busy. The anchors keep you from drifting.

3) Use the “one-thing filter” when you feel overwhelmed

When you feel behind, your brain tries to fix everything at once. That usually leads to doing nothing well.

Ask: “What is the one thing I can do today that makes everything else easier?”

Examples:

• 20-minute walk
• protein-forward breakfast
• training session started (even if shortened)
• lights out on time

4) Build intent with “minimum standards”

Set minimum standards for chaotic days. Not your ideal day. Your worst day.

• If I cannot train for 45 minutes, I will train for 15.
• If I cannot cook, I will hit a protein goal and add fruit or vegetables.
• If my day is stressful, I will still protect sleep as best I can.

Minimum standards keep identity intact. They prevent the “I fell off” story.

5) Weekly review: 5 minutes, no drama

• What did I do well?
• What distracted me?
• What needs to change next week?
• What is my focus now?

That is how high performers adjust without quitting.

Safety and Context

This article is for education and performance mindset. It is not medical advice, diagnosis, or treatment.

Talk with a clinician or qualified professional if you:

• have chest pain, dizziness, fainting, or exercise intolerance,
• have uncontrolled blood pressure or a known heart condition,
• are dealing with chronic insomnia, severe anxiety, depression, or panic symptoms,
• suspect stress is driving unhealthy coping behaviors (alcohol overuse, disordered eating, etc.),
• want help building a safe training plan after injury or a long time off.

Also, if sleep disruption is chronic, take it seriously and get help.

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