How To Focus For 12+ Hours a Day Like a Millionaire
Summary
TLDRThis video offers actionable tips for boosting focus throughout the day. It suggests waking up early for hyperfocus, fasting for 14-16 hours to enhance brainpower, adopting a low-carb diet to avoid energy slumps, and considering a midday nap for a refreshed focus. Prioritizing critical tasks in the morning, regular exercise, using the 'Undistracted' Chrome extension to avoid social media distractions, focusing on one task at a time, and avoiding phone usage until noon are also recommended for a productive day.
Takeaways
- 🌅 Wake up early: Start your day between 4:00 a.m. and 6:00 a.m. for maximum focus and productivity.
- ⏳ Fast: Fast for 14-16 hours daily, having your first meal after 1:00 p.m. to boost focus and energy.
- 🥦 Eat low carb: Maintain a low-glucose diet, especially for lunch, to avoid afternoon fatigue.
- 😴 Take midday naps: A short nap around 1:00 p.m. can refresh your focus and productivity.
- 🚀 Prioritize needle-moving tasks: Tackle important tasks that drive progress first thing in the morning.
- 💪 Work out daily: Exercise between 11:00 a.m. and 1:00 p.m. to refresh your brain and maintain overall health.
- 🛠 Use focus tools: Install the Chrome extension 'Undistracted' to block social media distractions during work hours.
- 🔄 Focus on one task at a time: Avoid multitasking to enhance productivity and quality of work.
- 📵 Avoid phone distractions: Keep your phone on flight mode and use apps like Opal to block notifications until midday.
- 📧 Join the newsletter: Subscribe to receive more biohacking tips and productivity strategies.
Q & A
What is the main goal of the video?
-The main goal of the video is to provide actionable steps on how to maintain focus for 12 hours a day, thereby increasing both the hours of focus and the quality of focus itself.
Why is waking up early suggested as the first actionable step?
-Waking up early is suggested because it provides additional hours of hyperfocus in the morning when distractions are minimal, and the brain is fresh and focused after sleep.
What is the significance of fasting for focus according to the video?
-Fasting for at least 14 to 16 hours a day is recommended because it allows the brain to have more energy as the stomach is not busy digesting food, leading to improved focus.
What dietary advice is given for maintaining focus throughout the day?
-The video suggests eating a low-carb diet, particularly avoiding carbs at lunch to prevent the afternoon low in energy and saving carbs for dinner when it's less critical to maintain focus.
Why is a midday nap considered beneficial for focus?
-A midday nap can increase focus dramatically, as it refreshes the brain, similar to the level of focus one has in the early morning after a good sleep.
What is the recommended approach to task management in the morning?
-The recommended approach is to focus on tasks that 'move the needle,' such as those that bring in new money or clients, before the afternoon when the brain might be less sharp.
What is the role of exercise in the video's focus-enhancing strategy?
-Exercise is suggested as a daily routine that refreshes the brain, similar to the effect of sleep, and is best done in the early afternoon to maintain focus.
What is the 'undistracted' Chrome extension and how does it help with focus?
-The 'undistracted' Chrome extension is a tool that blocks out recommendation start pages on platforms like YouTube and social media feeds, preventing the attention from being sucked away by irrelevant content.
Why is it advised to avoid multitasking and focus on one task at a time?
-It is advised because the human brain can only focus effectively on one thing at a time, and multitasking can lead to reduced productivity and focus.
What is the significance of avoiding phone usage until midday as per the video?
-Avoiding phone usage until midday helps prevent the attention from being grabbed by social media and other distractions, allowing for several hours of deep focus in the morning.
How does the video suggest managing social media distractions?
-The video suggests using an app like 'opal' which restricts access to social media apps and blocks notifications, helping to avoid unnecessary distractions.
Outlines
🌞 Boosting Morning Productivity
This paragraph emphasizes the importance of waking up early to increase focus and productivity throughout the day. The speaker suggests that millionaires often rise between 4:00 a.m. and 6:00 a.m., and recommends starting with waking up at 6:00 a.m. if you're a 9:00 a.m. riser. The rationale is that the morning provides a fresh and distraction-free environment for hyperfocus. The speaker also advises on the benefits of fasting for at least 14 to 16 hours a day, with the first meal coming after 1:00 p.m., which is said to enhance focus by allowing energy to be directed towards the brain rather than digestion. Additionally, a low-carb diet is recommended to maintain steady energy levels and avoid the afternoon slump that often follows a high-carb lunch.
💤 Enhancing Focus with Sleep and Tech
The second paragraph discusses the impact of sleep on focus, suggesting a midday nap to replicate the early morning focus levels. It also touches on the importance of prioritizing sleep for overall health and productivity. The speaker then moves on to the concept of 'moving the needle,' which involves tackling the most impactful tasks first thing in the morning to boost overall motivation and satisfaction. The paragraph also highlights the benefits of regular exercise, particularly around midday, to refresh the mind and body. Furthermore, the use of a Chrome extension called 'Undistracted' is recommended to block out social media feeds and YouTube recommendations, thus preventing distraction during focus hours. The paragraph concludes with advice on focusing on one task at a time to maximize productivity and the importance of minimizing phone usage until after noon to avoid attention-grabbing notifications and apps.
Mindmap
Keywords
💡Hyperfocus
💡Fasting
💡Low Carb Diet
💡Midday Nap
💡Task Prioritization
💡Working Out
💡Chrome Extension
💡Single-Tasking
💡Phone Usage
💡Social Media
💡Biohacking
Highlights
Actionable steps provided to focus for 12 hours straight in a day.
The importance of waking up early, between 4:00 a.m. to 6:00 a.m., for increased focus.
Fasting for 14 to 16 hours to enhance brain focus and energy allocation.
Drinking water and black coffee during the fasting period to maintain alertness.
Consuming a low-carb diet to avoid afternoon lows and maintain focus.
The benefits of a midday nap for increasing focus, as supported by Matt Walker's research.
Prioritizing sleep as a health necessity and its impact on daily performance.
Focusing on tasks that 'move the needle' first thing in the morning for maximum productivity.
The recommendation to work out daily between 11:00 a.m. to 1:00 p.m. for mental refreshment.
Using the Chrome extension 'Undistracted' to block social media distractions during focus hours.
The effectiveness of focusing on one task at a time for better productivity.
Avoiding phone usage and social media until after 12:00 p.m. to prevent attention diversion.
Using the app 'Oal' to limit social media usage and block notifications for better focus.
The significance of deep focus in the morning to be ahead of the majority.
The video's offer of a newsletter for additional biohacking tips.
An invitation to subscribe to the channel for more content.
Transcripts
now you're tired all day you can't focus
and you never take off the things from
your to-do list if that's you I need you
to listen very very closely till the end
of this video because I will give you
actionable steps on how to focus for 12
hours straight A Day the goal is to
increase the hours of focus and the
focus itself so you get in this tunnel
vision where you think everything is
possible and you just type like two
times faster actionable step number one
is wake up early when you think of a
millionaire does this person wake up at
9:00 a.m. no they don't they wake up at
like 4:00 a.m. to 6:00 a.m. and at the
beginning just try to wake up at 6:00
a.m. if you usually wake up at 9:00 a.m.
this gives you three more hours of
hyperfocus because let's be honest some
people say they focus best in at night
or in the evening no I don't care the
best focus is in the morning when
there's nobody there there's no text
messages your your brain is completely
freshed and focused from your sleep the
this is the best time to get done
number two fast this is scientifically
proven Watch Andrew huberman's video
about focus and fasting fast for at
least 14 to 16 hours a day and have your
first meal after 100 p.m. this is how I
do it that means from 6:00 a.m. to 1
p.m. this is 7 hours you don't eat
anything you you can drink you can drink
water and Black Coffee iced black coffee
for example but that's it I'll promise
you if you try this you will see that
you have immense focus in your brain
because your stomach is not busy
digesting food but all the energy is in
your brain I've been doing this for the
last 5 years and it honestly changed my
life number three eat low carb the best
diet you can have in order to focus is a
low glucose diet let me explain when you
eat carbs any any kind of carbs actually
if it's raw sugar or carbs your blood
sugar will rise and therefore your
insulin level will rise this makes you
naturally a little bit tired we all have
this afternoon low after we have a big
meal of like noodles for lunch you can
partly avoid this afternoon low if you
eat completely keto at lunch this means
no carbs for example a good lunch is
like chicken and eggs and vegetables for
example like just protein and vegetables
and you can save your carbs for the
dinner because after that if you get
tired then it's fine because you want to
sleep anyways number four is sleep but
in particular consider a midday nap I
don't do this often but when I do it I
really have again like the same Focus as
I have at 6:00 a.m. when I do a midday
nap at like 1 p.m. just for 30 minutes
my my focus really increases after that
so you really have to plan it in and it
also has to fit in your daily schedule
also your room has to be dark of course
but um a midday nap can increase your
focus dramatically on this particular
topic go to Joe Rogan and watch Matt
Walker podcast he talks about sleep and
it's it's honestly mindblowing how much
sleeps impacts everything in the in your
life and it should be your number one
Health priority now we come to the
actual task do the task that move the
needle first thing in the morning so
what does move the needle so so think
about every time you do a task like okay
you let's say you're changing the button
on a website does this move the needle
in your business does this bring you new
money does this bring you new clients
probably not probably it's the it's the
boring task like reaching out to people
doing new ads and so on these task or
writing emails uh to new clients these
are the task that actually move the
needle so do these kinds of task early
in the morning because afterwards you
will just feel so much better that you
accomplish them already and then in the
afternoon when your brain is a little
bit more foggy you can then do the task
that are like not that needle moving all
right number five or six I don't know is
working out every day the best time for
me to to work out is at around 11:00
a.m. 11: to 1:00 p.m. I usually work out
every single day it it's a bit like
sleeping it like refreshes your brain
and it's of course a no-brainer working
out every day moving your body is a pro
be it cardio or be it lifting weights
the next one is actually a Chrome
extension that massively increased my
focus now we know social media companies
are the best in getting our attention
right and what we don't want is getting
our attention sucked away in the morning
and and then we're like in a loophole of
watching YouTube for 2 3 hours like
Logan Paul videos or something like
shiny object syndromes about what is the
best way to make 10K a month videos
that's why get the Chrome extension
called undistracted and what it does
I'll show you in the screenshot is it
completely blocks out your
recommendation start page you can go on
YouTube and you can search for helpful
stuff for example like how to set up an
email campaign because YouTube is the
best platforms to actually learn stuff
no questions asked but the St page is
designed to make you click and to make
you get into this funnel of watching
over and over videos right and you don't
want to do that when you're in your
focus hours it's also great for other
social media platforms like Twitter
Instagram it can also completely block
out your feed so you can only use it for
business all right number eight I guess
is only do one thing at a time this is
something that I also struggle with
sometimes I try to multitask like okay I
have this window open and this and this
and this but your brain can only focus
on one thing at a time did you see the
Apple Vision Pro demo and the Apple
Vision Pro actually always when you look
somewhere right it blurs out everything
else because Apple knows you can only
focus on one thing at a time like only
where your eyes go your focus basically
goes as well and just doing one task at
a time is quite boring like it it's not
really fun and there's not a lot of
dopamine but this is what moves the
needle again close all other tabs close
everything just focus on one task at a
time then the next one all right and
last but not least but it's actually the
most important of them all is don't
touch your phone until like 12:00 p.m.
1: p.m. like don't touch it like just
leave it somewhere in flight mode um
install the app oal opal is a game
changer I think it prevents you from
opening social media apps um like it
gives you like a little timer countdown
to open social media apps and it also
blocks all notifications from social
media apps completely um um because we
all know our phone is designed to grab
our attention right attention is a new
currency and if you can already avoid
like having screen time on your phone
until 12:00 p.m. you probably won
already today like if you have 6 hours
or 7 hours of deep focus in the morning
already like you are ahead of 99% of
people all right I hope you enjoy this
video if you did feel free to join my
newsletter down below where I also share
occasionally biohacking tips like this
and of course subscribe to the channel
and see you in the next video
Ver Más Videos Relacionados
I used to be lazy now I can't stop working, here's how
8 HABITS that CHANGED my LIFE in 1 WEEK
This morning routine is scientifically proven to make you limitless.
15 Things To Do Before 11AM To Win the Day
Give me less than 3 minutes, and I'll boost your focus IMMEDIATELY
9 Things You Should Do Every Morning|| (Morning Habits You Should Be Following)
5.0 / 5 (0 votes)