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Stay Focused image - Coggle Diagram
Stay Focused
4 States of the brain
Daydreaming:
you don't to focus on anything in particular
little external stimulus
the mind wanders
restorative for your brain
while waiting in line or walking
do not take out your phone
https://www.youtube.com/watch?v=NuHEY7CjjTI
Focused and Mindful
fully present and deliberately avoiding distraction
consciously need to make an effort to maintain attention
doing a thought-provoking task or participating in creative activity, or watching a movie at a cinema
Reactive and Distracted:
superficial
attention is divided - trying to multitask
typical state at work - unaware of how distracted we are
Flow
from focused and mindful into flow
laser-focused and fully absorbed in a task
disengaged from your sense of self and work is effortless
doing something you’re good at
Create habit of focus
do not allow distruction
Pomodoro
FocusMate
Behavioral Triggers at Work
Pre-commitment
Implementation intensions
Social pressure
Accountability
Specificity in task definition
The enviroment wins
...every time
Your brain is going to pay
attention to each and every:
object
person
text
phone call
etc.
The brain is driven by stimuli
The brain is reactive
ACTION
turn off notifications
keep your phone in another room
automate
listen to a binaural beats or instrumental music
change locations / try a different location
set a time limit (e.g. leave your laptop charger behind)
Multi-tasking
=
Task switching
GAP vs GAIN
3 Wins Practice
Gratitude
Track Success
Resources:
https://www.calnewport.com/books/deep-work/
https://www.nirandfar.com/indistractable/
Shutdown work thinking completely. No email, nothing work related.
Shutdown ritual:
Final look at the email inbox to make sure that there is nothing urgent.
Transfer any new tasks that are on my mind to the to-do list
Skim ALL task lists and calendar to ensure there is nothing urgent.
Create a rough plan for the next day
Say out loud, “
Shutdown complete
”
Reasons:
Downtime Aids Insights
Downtime Helps Recharge the Energy Needed to Work Deeply
The Work That Evening Downtime Replaces Is Usually Not That Important
