WE are not born doing this. It’s a focus that must be learned. And its results won’t show up by themselves. You can, however, use a sequence of five events to optimize your focus and resources, whether you’re trying to get it together in your kitchen, your conversation, your contract, your company or your country.

• Capture everything that has your attention, in your work and your personal life, in writing. Maybe it’s your departmental budget, a meeting with the new boss, an overdue vacation, or just the need to buy new tires and a jar of mayonnaise. For the typical professional, it can take one to six hours to “empty the attic” of your head. It may seem daunting, but this exercise invariably leads to greater focus and control.

• Clarify what each item means to you. Decide what results you want and what actions — if any — are required. If you simply make a list and stop there, without putting the items in context, you’ll be stuck in the territory of compulsive list-making, which ultimately won’t relieve the pressure. What’s the next action when it comes to your budget? The next step in arranging your vacation? Applying this simple but rigorous model puts you in the driver’s seat; otherwise, your lists will hold your psyche hostage. And keep in mind that much progress can be made and stress relieved by applying the magic two-minute rule — that any action that can be finished in two minutes should be done in the moment.

• Organize reminders of your resulting to-do lists — for the e-mails you need to send, the phone calls you need to make, the meetings you need to arrange, the at-home tasks you need to complete. Park the inventory of all your projects in a convenient place.

• Regularly review and reflect on the whole inventory of your commitments and interests, and bring it up to date. As your needs change, what can move to the front burner, and what can go further back? Make these decisions while considering your overall principles, goals and accountabilities. Schedule a two-hour, weekly operational review, allowing space to clean up, catch up and do some reflective overseeing of the landscape, for all work and personal goals, commitments and activities.