Struggling to stay focused?
Problem is that you’ve never been taught how it’s done.
Give me 3 minutes and ill show you how to stay laser focused:
Problem is that you’ve never been taught how it’s done.
Give me 3 minutes and ill show you how to stay laser focused:
It’s not just you.
Everyone is struggling to focus.
And it’s only getting harder.
It might seem harmless, but it’s detrimental in several ways:
• Wasted time
• Untapped potential
• Missed opportunities
The list is endless.
Everyone is struggling to focus.
And it’s only getting harder.
It might seem harmless, but it’s detrimental in several ways:
• Wasted time
• Untapped potential
• Missed opportunities
The list is endless.
Not only is it the most important skill you can learn
It also amplifies everything around you.
• How you learn
• How you behave
• How you improve
• How you succeed
Like any other skill, you can master focus.
Today, I’m going to show you how it’s done.
It also amplifies everything around you.
• How you learn
• How you behave
• How you improve
• How you succeed
Like any other skill, you can master focus.
Today, I’m going to show you how it’s done.
First, let’s understand what focus is.
It’s the ability to concentrate on one task with no distractions.
Read that again.
One task. No distractions.
It sounds simple but it’s much harder in practice.
Let me show you what I mean.
It’s the ability to concentrate on one task with no distractions.
Read that again.
One task. No distractions.
It sounds simple but it’s much harder in practice.
Let me show you what I mean.
I want you to choose an object right in front of you.
• Pen
• Laptop
• Notebook
• Headphones
Place it ahead of you and set a timer for 60 seconds.
Focus on just the object until the timer is done and nothing else.
Try this now. I’m serious.
• Pen
• Laptop
• Notebook
• Headphones
Place it ahead of you and set a timer for 60 seconds.
Focus on just the object until the timer is done and nothing else.
Try this now. I’m serious.
This was a mindfulness exercise to test your focus.
It may have felt like 60 minutes if it was your first time.
The compulsion to revisit:
• Emails
• Daily tasks
• Work deadlines
Would have run through your mind.
That’s normal - but there’s something you must understand.
It may have felt like 60 minutes if it was your first time.
The compulsion to revisit:
• Emails
• Daily tasks
• Work deadlines
Would have run through your mind.
That’s normal - but there’s something you must understand.
Focus requires some serious trade-offs.
You can’t do everything at once.
This means sacrificing time with friends, choosing one task over another, and prioritising what matters.
Remember:
It’s better to focus on one thing at 100% than ten things at 10%.
You can’t do everything at once.
This means sacrificing time with friends, choosing one task over another, and prioritising what matters.
Remember:
It’s better to focus on one thing at 100% than ten things at 10%.
During the exercise, you may have had some other distractions.
Each of them competing for your attention.
But not all distractions are alike.
There are two different types.
Let’s inspect each one.
Each of them competing for your attention.
But not all distractions are alike.
There are two different types.
Let’s inspect each one.
External distractions:
• Phone
• Sounds
• Computer
• Surroundings
Internal distractions:
• Ideas
• Emotions
• Thoughts
• Awareness
You’ll lose focus and energy if you fall victim to these pitfalls.
• Phone
• Sounds
• Computer
• Surroundings
Internal distractions:
• Ideas
• Emotions
• Thoughts
• Awareness
You’ll lose focus and energy if you fall victim to these pitfalls.
The principle of focus is the elimination of distractions.
Here are some practical examples:
• Maintain a clean workspace
• Place your phone in another room
• Grab some noise-cancelling headphones
We’ll dive into this shortly.
Now onto the final principle.
Here are some practical examples:
• Maintain a clean workspace
• Place your phone in another room
• Grab some noise-cancelling headphones
We’ll dive into this shortly.
Now onto the final principle.
Focus hours.
Research shows we can sustain 2 hours of peak focus and 4 hours of additional focus.
Anything else is excessive and non-beneficial.
So if you want to function at your best, you need to get your highest-priority tasks completed as soon as possible.
Research shows we can sustain 2 hours of peak focus and 4 hours of additional focus.
Anything else is excessive and non-beneficial.
So if you want to function at your best, you need to get your highest-priority tasks completed as soon as possible.
‣ The Laser Focus System
It is time to take some action with the elements of focus in mind.
Instead of having a conversation with yourself you need to make a plan
Get some paper and write down:
• 3 priority tasks
• Time to completion
• Steps to completion
It is time to take some action with the elements of focus in mind.
Instead of having a conversation with yourself you need to make a plan
Get some paper and write down:
• 3 priority tasks
• Time to completion
• Steps to completion
For example:
• Publish a newsletter
• 4 hours total
• Research the topic, craft headlines, create an outline, write the first draft, make edits, complete final draft & publish
You’ve now outlined everything you need.
The task, individual steps and time commitment.
• Publish a newsletter
• 4 hours total
• Research the topic, craft headlines, create an outline, write the first draft, make edits, complete final draft & publish
You’ve now outlined everything you need.
The task, individual steps and time commitment.
Let’s make this interesting.
On that list underneath your task, write down:
• The reward for completion
• The worst potential outcome if not achieved
A cup of tea could be your reward.
The worst potential outcome would be a loss of subscribers.
On that list underneath your task, write down:
• The reward for completion
• The worst potential outcome if not achieved
A cup of tea could be your reward.
The worst potential outcome would be a loss of subscribers.
The aim is to trigger the release of the hormones:
• Norepinephrine
• Dopamine
Norepinephrine generates a light level of stress.
This keeps you alert and attentive.
Dopamine rewards you for completing the task.
This keeps you hungry and motivated.
• Norepinephrine
• Dopamine
Norepinephrine generates a light level of stress.
This keeps you alert and attentive.
Dopamine rewards you for completing the task.
This keeps you hungry and motivated.
Let’s talk about focus rituals.
Before you get into deep focus, you need a trigger.
For example:
• Deep breaths
• Stretch arms and legs
• Quick meditation session
• Short walk before you start
This will put you in the zone.
Before you get into deep focus, you need a trigger.
For example:
• Deep breaths
• Stretch arms and legs
• Quick meditation session
• Short walk before you start
This will put you in the zone.
Now it’s time to enter the arena aka your workspace.
Get comfortable, open up just one tab and set a 50 minute timer.
Don’t forget to eliminate external distractions:
• Clear your desk
• Use an alarm clock
• Switch on airplane mode
• Keep away all non-essential items
Get comfortable, open up just one tab and set a 50 minute timer.
Don’t forget to eliminate external distractions:
• Clear your desk
• Use an alarm clock
• Switch on airplane mode
• Keep away all non-essential items
Here’s a bonus tip.
Learn how to say no.
It could be an unexpected event or a call from a friend.
Doesn’t matter.
The answer is always no if it doesn’t advance you toward completion.
Learn how to say no.
It could be an unexpected event or a call from a friend.
Doesn’t matter.
The answer is always no if it doesn’t advance you toward completion.
Music is the best way to keep you focused.
I’d recommend @BrainfmApp for this.
Some other suggestions:
• lofi(dot)co
• Binaural beats
• Peaceful piano
If you’re looking for the best focus playlists on the internet @WrongsToWrite has you covered.
I’d recommend @BrainfmApp for this.
Some other suggestions:
• lofi(dot)co
• Binaural beats
• Peaceful piano
If you’re looking for the best focus playlists on the internet @WrongsToWrite has you covered.
@BrainfmApp @WrongsToWrite At the end of the fifty-minute timer, take a break.
• Go on a walk
• Stretch your legs
• Drink lots of water
When you’re done, set another timer and start over.
And only once you’re done, move on to the next task.
This is how you stay laser focused.
• Go on a walk
• Stretch your legs
• Drink lots of water
When you’re done, set another timer and start over.
And only once you’re done, move on to the next task.
This is how you stay laser focused.
@BrainfmApp @WrongsToWrite Thanks for reading this thread!
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‣ Hit the like button
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If you liked it
‣ Hit the like button
‣ Let me know your thoughts
If you loved it
‣ RT the first tweet
‣ Follow @The1stReporter
‣ Subscribe to the 1% Newsletter
the1percentnewsletter.beehiiv.com
@BrainfmApp @WrongsToWrite How to stay laser focused:
• Stop multitasking
• Practice mindfulness
• Eliminate external & internal distractions
• Set up focus hours
• Identify time & steps to completion
• Plan reward & worst possible outcome
• Create focus rituals
• Stop multitasking
• Practice mindfulness
• Eliminate external & internal distractions
• Set up focus hours
• Identify time & steps to completion
• Plan reward & worst possible outcome
• Create focus rituals
@BrainfmApp @WrongsToWrite • Clear out your workspace
• Learn how to say no
• Listen to instrumental music
• Use the pomodoro method
• Repeat until task is completed
• Learn how to say no
• Listen to instrumental music
• Use the pomodoro method
• Repeat until task is completed
@BrainfmApp @WrongsToWrite If you enjoyed this thread jump back to the first tweet and share it with your audience below:
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