The art of focus – a crucial ability | Christina Bengtsson | TEDxGöteborg

Summary

In this inspiring speech, the speaker recounts their journey to becoming a world champion shooter, emphasizing the critical role of focus. They discuss how mastering one's thoughts and achieving mental clarity can lead to success, even in high-pressure situations. The speaker also explores the three common struggles with focus—disturbing thoughts, constant future planning, and time scarcity—and offers practical advice on how to overcome these challenges. They conclude by stressing the importance of maintaining focus in an increasingly complex world and the responsibility we have to pass this essential skill on to future generations.

Takeaways

• 🎯 The key to success in high-pressure situations is not just physical skill but mental focus and the thoughts that drive them.
• 🌀 At 23, the speaker felt an inner drive and energy but was lost on how to channel it, leading to a determination to become a world champion in a sport.
• 🏆 The speaker chose shooting as a sport to excel in, despite the physical and mental challenges, including years of practice and repeated losses.
• 🍂 A pivotal moment in a championship was turned by focusing on a simple, calming object—a leaf in the wind—which illustrates the power of attention to detail in achieving composure.
• 🧠 The human mind struggles with focus due to disturbing thoughts, an obsession with future achievements rather than present capabilities, and a perceived lack of time.
• 🔍 To improve focus, one must learn to recognize and replace disturbing thoughts with neutral ones, which can free up mental capacity for peak performance.
• 🚫 In a performance-driven society, it's crucial to occasionally remove goals to refocus on the present and harness inner power, rather than constantly striving for future achievements.
• ⏰ The concept of time and the pressure to perform in multiple areas simultaneously can fragment focus; creating a 'not-to-do' list can help concentrate on what truly matters.
• 🌱 Long-term focus is about directing attention inward to one's core, finding contentment and satisfaction independent of external validation or immediate responses.
• 🌐 As society's pace accelerates, the ability to maintain focus will be essential for navigating an increasingly complex and noisy world.
• 🔒 There's a responsibility to preserve the ability to focus for future generations, as it's a vital skill that allows individuals to excel and contribute positively to the world.

Q & A

What was the speaker's situation during the Military World Championship in shooting?

The speaker was in the lead during the final round with only one shot left to determine whether they would achieve a score of nine or ten, with the target being 50 meters away and the ten being 10.4 millimeters.

What does the speaker attribute the success in shooting to?

The speaker attributes success in shooting to focus, which is about the thoughts one has and why they have them, rather than just physics, technique, relaxation, or breathing.

At what age did the speaker decide to become a world champion, and why?

The speaker decided to become a world champion at the age of 23, driven by an inner drive and energy they didn't know how to handle, and feeling lost in the world.

Why did the speaker choose shooting as their path to becoming a world champion?

The speaker chose shooting because they were quite athletic, but their brother pointed out they were too old to become a world-class sprinter.

How did the speaker describe their initial experience in the military arena and on the shooting range?

The speaker spent thousands of hours on the shooting range, eating and sleeping there, and described the experience with the smell of lead and loneliness.

What was the turning point for the speaker during the World Championship?

The turning point was when the speaker focused on a beautiful autumn leaf playing in the wind, which brought calmness and allowed them to win the world champion title.

How does the speaker define focus?

Focus is defined by the speaker as choosing the right thought among thousands of thoughts, which is a result of persistent mental training.

What are the three distinctive ways the human mind struggles with focus according to the speaker?

The three ways are: being full of disturbing thoughts, constantly focusing on future achievements rather than present knowledge, and feeling frustrated for not having enough time.

How does the speaker suggest dealing with disturbing thoughts?

The speaker suggests learning to notice and distinguish disturbing thoughts from neutral ones, as focusing on a neutral thought can eliminate worrying thoughts.

What is the speaker's advice on dealing with the constant focus on future achievements?

The speaker advises removing the focus on future goals occasionally to concentrate on who we are and what we have, rather than what we are not and do not have.

How can we manage the frustration of not having enough time, according to the speaker?

The speaker suggests making a 'not-to-do' list to prioritize away from endless possibilities and to focus on one thing at a time, doing it really well.

What is the importance of focus in our lives, as highlighted by the speaker?

Focus is important because it is linked to essential abilities such as listening, learning, empathizing, and steering our life in the right direction. It helps us navigate the increasing pace of society.

What concern does the speaker express about future generations and the ability to focus?

The speaker is concerned that future generations might become slaves to the intense society's possibilities and lose the ability to focus, which is a vital life-affirming tool.

Outlines

00:00

🎯 The Power of Focus in High-Stress Performance

In the first paragraph, the speaker recounts their experience at the Military World Championship in shooting, where they were leading in the final round with one shot left. The target was 50 meters away, and the difference between a perfect score and a near-perfect score was a mere 10.4 millimeters. The speaker reflects on the factors that could influence such a shot, acknowledging that the physical aspects like technique and relaxation are not the differentiators at this level. Instead, it's the mental aspect—the thoughts and focus—that truly matter. The speaker shares a personal journey of feeling lost at 23 and deciding to become a world champion in something, eventually choosing shooting. Despite the physical and mental challenges, including thousands of hours of practice and repeated failures, the speaker's perseverance led to a moment of clarity during the championship, where focusing on a single autumn leaf allowed them to win the title. This experience sparked a deeper interest in the concept of focus and its impact on performance and life.

05:01

🌀 Overcoming Distractions and Achieving Focus

The second paragraph delves into the common issues that hinder focus: worrying about inadequacy, an obsession with future achievements rather than present capabilities, and the frustration stemming from a perceived lack of time. The speaker emphasizes the importance of understanding what focus truly is in the context of an information-overloaded society that often overlooks its value. They explain that humans have the unique ability to think both forwards and backwards in time, which can lead to distracting 'what if' scenarios. The speaker suggests that to achieve focus, one must learn to recognize and replace disturbing thoughts with neutral ones, which allows the brain to concentrate on one thing at a time. Additionally, they argue that removing the constant focus on future goals can help individuals tap into their inner power and work constructively with their current abilities. The speaker concludes that focus is about embracing one's current capabilities and understanding that this is sufficient for happiness and success.

10:02

⏳ Prioritizing and Embracing Long-Term Focus

In the final paragraph, the speaker addresses the modern notion that life must be lived intensely, with people trying to excel in multiple areas simultaneously, leading to a fragmented focus and a reliance on external validation. They propose that to achieve long-term focus, one should create a 'not-to-do' list to help the brain concentrate on what truly matters. The speaker also points out the paradox of our long-term thinking ability being undermined by a desire for immediate results, such as the need for instant social media feedback. They stress the importance of developing a long-term focus that aligns with one's core values and does not require constant external validation. The speaker argues that focus is crucial for essential abilities like listening, learning, empathy, and self-direction. They express concern about the future, fearing a division between those who can manage the intense pace of society and those who cannot, potentially leading to a loss of the ability to control one's focus. The speaker calls for a responsibility to preserve this ability for future generations, as it is a vital force that brings out the best in individuals and society.

Keywords

💡Focus

Focus refers to the act of concentrating one's attention on a particular object or activity. In the video, it is a central theme as the speaker describes how focus is crucial for achieving peak performance, particularly in high-pressure situations like the Military World Championship in shooting. The speaker emphasizes that focus is not just about physical abilities but also about mental clarity and the ability to choose the right thoughts, which is illustrated by the story of focusing on an autumn leaf to calm the mind and win the championship.

💡Inner Drive

Inner drive is the motivation that comes from within an individual, pushing them to achieve or excel. The speaker mentions feeling a kind of inner drive and energy at the age of 23, which led to the decision to become a world champion. This inner drive is portrayed as a powerful force that, when harnessed, can lead to significant accomplishments, even in the face of frustration and being lost in life.

💡Mental Training

Mental training is the process of developing and exercising the mind to improve cognitive and emotional responses. The speaker discusses the importance of persistent mental training, which helped them to achieve focus and ultimately win the world championship. It is presented as a deliberate choice and a skill that can be developed to manage distracting thoughts and enhance performance.

💡Disturbing Thoughts

Disturbing thoughts are negative or anxious thoughts that can disrupt concentration and peace of mind. In the script, the speaker identifies these thoughts as a common obstacle to focus and suggests that learning to recognize and replace them with neutral thoughts is key to achieving an undemanding present and optimal performance.

💡Performance-Based Society

A performance-based society is one where success and value are primarily measured by achievements and outcomes. The speaker critiques this societal model, arguing that it can lead to a loss of focus as individuals are constantly striving for new and better goals rather than appreciating and leveraging their current abilities.

💡Prioritizing Away

Prioritizing away is the act of consciously deciding what not to do in order to concentrate on what is most important. The speaker suggests making a 'not-to-do' list as a strategy to shift focus away from less important tasks and towards more meaningful endeavors, which can help in managing the overwhelming number of possibilities in modern life.

💡Long-Term Focus

Long-term focus is the ability to maintain attention and effort on goals that extend beyond the immediate future. The speaker discusses the importance of developing a long-term focus to navigate life's complexities and to build self-esteem that is not dependent on immediate feedback. This concept is contrasted with the short-term focus that is prevalent in a society obsessed with instant gratification.

💡Inner Core

The inner core refers to the essence of one's being, often associated with one's values, beliefs, and identity. The speaker encourages directing attention inwards to this inner core to find genuine contentment and satisfaction. This concept is presented as a means to achieve a deeper sense of self and to resist the pressures of an intense, external-driven society.

💡Self-Esteem

Self-esteem is the self-evaluation of one's own worth. In the video, the speaker points out that in the current society, people often seek external validation for their self-esteem, which can lead to a loss of focus and an inability to appreciate one's inherent value. Building self-esteem from within, independent of external feedback, is presented as a key to maintaining focus and a healthy sense of self.

💡Life-Affirming Tool

A life-affirming tool is something that positively impacts one's life and well-being. The speaker uses the term to describe the ability to focus, suggesting that it is a vital skill that can bring out the best in individuals and contribute to a better world. The speaker expresses concern that future generations might lose access to this tool, emphasizing the responsibility of the current generation to pass on this skill.

Highlights

The importance of focus in determining the outcome of a shooting competition.

The realization at 23 that an inner drive and energy needed direction.

The decision to become a world champion in a sport, despite not knowing which one.

The physical and mental investment in becoming a shooting champion.

The struggle with consistent failure and the lack of rewards or recognition.

The pivotal moment of finding calm by focusing on a leaf, leading to winning the championship.

The deliberate choice and mental training behind achieving focus.

The three distinctive ways the human mind struggles with focus.

The concept that focus is about choosing the right thought among many.

Learning to notice and distinguish between disturbing and non-disturbing thoughts.

The idea that constant striving towards new goals can lead to a loss of focus.

The suggestion to remove the goal temporarily to improve focus on the present.

The impact of endless possibilities on our ability to focus and prioritize.

The importance of directing our attention inwards for long-term focus.

The concern that future generations may lose the ability to focus without external control.

The responsibility of the current generation to pass on the skill of focus.

The final call to embrace the ability to find value in simple things as a form of focus.

Transcripts

Translator: Hiroko Kawano Reviewer: Peter van de Ven

In the fall of 2005,

I find myself at the Military World Championship in shooting.

I'm in the lead in the final,

and I have one shot left to shoot.

The target is 50 metres away,

and the ten is 10.4 millimetres.

What is it that determines if I shoot a nine or a ten?

Is it the physics, the technique,

the relaxation or the breathing?

No, those are abilities that everybody at that level

has been training for years.

It's all about the thoughts I think and why I think them.

This is what focus is about.

When I was 23 years old,

I felt that I had a kind of capacity, an inner drive and an energy

that I didn't really know how to handle.

And it frustrated me,

not knowing what to do or where to go in this world.

I was completely lost.

And the only solution I could think of

was trying to become best in the world

at ... something.

I had no idea in what.

But I decided to become a world champion.

I was quite athletic,

but my helpful brother pointed out

that I was too old to become a world-class sprinter.

So I choose shooting.

This determination brought me into the military arena,

and since that very day, I started my practice.

Thousands of hours were spent on the shooting range.

I ate on the range.

I slept on the range.

And still today,

I can remember that smell of lead and loneliness.

I travelled all over the country, competing, for three years,

but I lost over and over again,

not getting any reward or recognition.

In my world, I was programmed to win,

but I didn't.

And I couldn't understand how it could be so incredibly difficult.

It was only my perseverance that kept me going.

In this very moment at the World Championship

aiming at the target with these irritatingly tight margins,

and these nervous thoughts running through my head,

this potential triumph could easily become yet another fiasco.

But then, suddenly,

I saw, and I focused on,

a beautiful autumn leaf playing in the wind.

I give this leaf my full attention.

And suddenly, I am completely calm.

And the world champion title is mine.

(Applause)

This was -

This action was a deliberate choice

and the result of persistent mental training.

Because this leaf relieved me of distracting thoughts

and made me focused.

And the phenomena of focus interested me more and more,

not only in peak performance but also in the longer perspective

and in life in general.

I studied this vital capacity,

and what I saw was

that the human mind struggled with focus

on three distinctive ways.

First,

our minds are often full of disturbing thoughts,

often worried about not being good enough.

Second,

instead of working with what we already know,

we are constantly focused on what we will achieve.

And third,

we are frustrated for not having time.

So, how can we help ourselves with these problems?

Well, before we can discuss that,

we need to find out what focus is.

In today's overflow, with new waves and trends,

the ability to focus has been somewhat overlooked

despite its great value.

It's, however, a particularly complex function of our intelligent brain.

So, let me simplify it for you.

The pre-eminently thinking human beings,

all of us in here, I guess,

have the ability to think forward and backward in time.

And we often go down the alarming path of thinking,

What happens if ... ?

What happens if I shoot a nine?

If I forget what to say having a presentation?

If I don't finish my report on time?

If I start losing followers on social media?

If life doesn't turn out the way we had anticipated?

Or we worry about why it didn't turn out the way we wanted it to.

Can we then, at moments of need,

free ourselves from these disturbing and worrying thoughts,

a kind of undemanding present arise?

Because it's in this undemanding present that we are focused.

It's here that we perform and function exactly as well as we are.

So, standing there, shaking with nervousness

but giving that leaf my full attention,

this is what happened.

So, focus is simply about choosing the right thought

among thousands of thoughts.

Now, how do we get focused?

Well, firstly, regarding the disturbing thoughts.

We need to learn to notice disturbing thoughts

and to distinguish them from not disturbing thoughts.

A not disturbing thought is something completely neutral,

like a lamp,

a chair,

a belt,

a toaster

or an autumn leaf.

Because as the brain, in broad terms, only can focus on one thing at a time,

a not disturbing thought

knocks out all the disturbing and worrying thoughts.

And this is enough to reach that inner capacity

we in fact already possess.

Second,

regarding how we constantly focus on what we will achieve.

In the performance-based society of today,

we often lose focus

because we constantly strive towards the new and better

instead of finding our inner power

and constructively working with what we are best at

at each given moment.

Because if we always think about the goal,

about what we want to achieve,

about where we want to go,

about who we want to become,

our focus is constantly on the future

and not on the work that needs to be done now.

So, removing the goal now and then is not as crazy as it sounds.

Well, scary at first.

I mean, where we're going now?

But that is how focus ends up

on who we are

and what we have

instead of chasing after what we are not and do not have.

So, focus is not about becoming something new or something better,

but simply about functioning exactly as well as we already are

and understanding that this is enough

for both general happiness and great achievements.

Third,

regarding frustration for not having time.

We live in a time with endless possibilities around us,

and this seems to have created the notion that life must be lived intensely.

We try to exceed on all arenas at the same time,

and one's self-confidence ends up on all that we do

instead of placing focus on one thing

and doing this really, really well.

Our focus shatters into a thousand little must-dos and must-haves,

and time is somehow eaten up.

But the principle is quite simple:

The more possibilities, the more there is to refrain from.

Today is no longer about prioritizing

but about prioritizing away.

Imagine yourself sitting at your desk in the morning

and making a must-to-do list.

Now challenge yourself and make a not-to-do list,

and your brain will automatically shift in focus.

Also, it's funny, despite our unique ability to think long-term,

we want immediate response on our efforts.

Posting a picture on social media, for instance.

We live our life with short-term focus,

and we are losing the ability to build our own self-esteem

without constant feedback from others.

So, how do we find a long-term focus,

that focus that moves your life in the right direction?

Achieving long-term focus

requires that we learn to direct our attention inwards.

To that what I call our inner core.

To that which doesn't need a constant response.

Because it's here, and perhaps only here,

that we find genuine contentment and satisfaction

with who we are.

So, why is all this so important to us all?

Focus is important

because several essential abilities are linked to this innate skill.

The ability to listen, to learn, to empathise,

and not at least, to steer our self and our life in the right direction.

And as the pace in our society will increase even more,

it will require quite a lot to navigate in this new unpredictable era,

with a constantly growing roar around us.

And you know what?

We must control the intense society.

The intense society must not control us.

And for this, we need to stay sharp and focused.

But do you know what I'm worried about?

I am concerned that our ability to steer our focus with our own power

is something we are about to lose.

I'm worried that we, in the future, will see two groups of people:

those with the ability to co-exist and handle the intense society,

and those who will become more or less slaves under the same possibilities.

Although we as adults are struggling with our focus more than ever,

we still have a sense about what focus is.

But what about our coming generations?

What if our generation is the last one with access to this life-affirming tool?

Here, we own a responsibility

in ensuring that this ability is maintained in the future.

Because focus, this vital force, is what brings out the best in ourselves

and in others, something our world so greatly deserves.

Now, finally, embrace the ability you have within yourself

to be able to see the value

of a small autumn leaf playing in the wind.

(Applause)