How to Work with INTENSE Focus - 3 Steps Most People Skip

Summary

This script offers a three-step strategy to enhance focus and dodge distractions while working. It likens finding focus to mining for gold, requiring effort to reach the 'gold' of concentration. The first step is to clarify the immediate next action through a 'five-minute prep'. The second step involves toggling between focused and diffused thinking modes to enhance creativity. Lastly, using a timer, such as the Pomodoro Technique, helps kickstart the work process and maintain momentum, leading to productive work sessions.

Takeaways

• 🔍 Focusing is like mining for gold; it requires effort to reach the valuable state of mind.
• 📋 Most people skip essential steps to achieve focus, which are crucial for productivity.
• 🧭 The first step to focus is clarity on the next action, avoiding vague goals or tasks.
• ⏱ Use the 'five-minute prep' technique to break down tasks into clear, actionable steps.
• 🕒 Estimating reasonable time frames for tasks helps in avoiding procrastination and multitasking.
• 🧠 Recognize the two modes of thinking: focused and diffused, and utilize them effectively.
• 🚶‍♂️ Engage in diffused mode activities like walking or napping to enhance creative thinking.
• ⏰ Use the Pomodoro Technique with a timer to start working and enter a focused state.
• 📝 William Faulkner's quote emphasizes the importance of routine and preparation for inspiration.
• 🕊 Don't wait for inspiration; use discipline and techniques to create a conducive environment for focus.
• 🛠 Customize your approach to focus and creativity by analyzing personal challenges and finding tailored solutions.
• 🌟 Practice problem-solving skills and engage in active learning with platforms like Brilliant to enhance overall productivity.

Q & A

What are the three steps mentioned in the video to help improve focus and avoid distractions?

The video does not explicitly list the three steps in the provided transcript, but it does discuss the importance of clarity on the next action, understanding the brain's focused and diffused modes of thinking, and using a timer to start working as part of the process to improve focus.

Why is it difficult for many people to focus on their tasks?

The video script compares the process of achieving focus to mining for gold, suggesting that like gold, a focused state of mind is not always found on the surface and requires deep work to reach.

What is the 'five-minute prep' exercise mentioned in the script?

The 'five-minute prep' is an exercise where one spends five minutes soaking in the details of their task to break it down into a clear, obvious next action, ensuring the estimated time to complete the action is reasonable, and understanding the task's context within the larger project.

What is the importance of identifying the 'very next action' (VNA) in the task preparation process?

Identifying the VNA is crucial as it provides direction and reduces the tendency to procrastinate or get caught up in multitasking, thus making it easier to start and stay focused on the task.

How does the concept of 'focused' and 'diffused' modes of thinking relate to productivity?

The focused mode is ideal for logical problem-solving and getting work done, while the diffused mode allows for more creative thinking and making connections between disparate ideas. Balancing these modes can enhance productivity and creativity.

What is the role of a timer in the process of getting started with a task?

A timer, such as the one used in the Pomodoro Technique, helps to reduce the resistance to starting a task by reframing it as a 25-minute commitment, making it easier to begin working and potentially entering a state of flow.

Why is it suggested to start a task with a new document rather than working on the final draft directly?

Starting with a new document reduces the pressure associated with working on the final draft, allowing for a brain dump of thoughts without the fear of making mistakes, which can be cleaned up later.

What is the significance of the quote attributed to William Faulkner in the context of the video?

The quote emphasizes the importance of routine and discipline in achieving inspiration and productivity, suggesting that one should not wait for inspiration but create conditions that foster it.

How does the video script relate gold mining to achieving focus in work?

The script uses gold mining as a metaphor to illustrate that achieving focus, like finding gold, often requires deep and deliberate work rather than expecting it to come easily.

What is the Pomodoro Technique and how does it help with focus?

The Pomodoro Technique involves setting a timer for 25 minutes of focused work followed by a short break. It helps with focus by creating a commitment to work for a set period, reducing the mental resistance to starting a task.

How does the video script suggest one can make more creative connections?

The script suggests engaging in the diffused mode of thinking by doing activities that allow the brain to relax, such as going for a walk, taking a nap, or cleaning the room, which can facilitate more creative connections.

What is the role of an hourglass in the Pomodoro Technique as mentioned in the video script?

An hourglass is suggested as an effective Pomodoro timer because it visually represents the passage of time without interrupting the work process, allowing for a natural transition into extended periods of focused work beyond the initial 25 minutes.

Outlines

00:00

📝 Introduction to Finding Focus

The video introduces three simple steps to help maintain focus and avoid distractions when working. It highlights the challenge many face in staying focused, comparing it to mining for gold, which requires significant effort and digging to find valuable outcomes. The analogy suggests that achieving a focused state of mind often requires overcoming initial difficulties, just as gold miners must move tons of dirt before finding gold.

05:02

🔍 Step 1: Define Your Very Next Action (VNA)

The first step to achieving focus is to clearly define the next specific action you need to take. This involves breaking down vague goals and tasks into precise, actionable steps. The concept of a 'five-minute prep' is introduced, where one spends a few minutes analyzing the task to identify a clear next action and ensure it's manageable in terms of time. The example given illustrates breaking down a larger task, like writing a video script, into smaller, more achievable parts.

10:02

🌿 Step 2: Engage in Diffused Mode Thinking

The second step involves shifting to a diffused mode of thinking, which allows for more creative and relaxed problem-solving. This can be achieved by engaging in activities like walking, napping, or cleaning, which help the brain relax and make new connections. The importance of balancing focused and diffused modes of thinking is emphasized, highlighting how stepping back can enhance creativity and problem-solving.

⏳ Step 3: Utilize Timed Work Sessions

The third step is to use a timer to initiate work sessions, specifically through the Pomodoro Technique. Setting a timer for 25 minutes reduces resistance to starting a task and helps build momentum. The goal is to overcome the initial 10-15 minutes of less productive work and reach a more focused state. The video suggests using an hourglass or silencing the timer to extend productive work beyond 25 minutes, if possible.

⚙️ Tailoring Focus Strategies

While the three steps are effective, the video acknowledges that individual challenges may require personalized solutions. The importance of identifying and addressing personal obstacles to focus and creativity is stressed. An example is provided where the writer uses a separate document to reduce pressure and enhance productivity. The video encourages viewers to experiment with different methods to find what works best for them.

🎓 Conclusion and Learning Resource

The video concludes by promoting problem-solving skills and introducing Brilliant, an interactive learning platform. Brilliant offers courses in math, science, and computer science, featuring interactive puzzles and quizzes. The video highlights the benefits of active learning and encourages viewers to sign up for Brilliant to enhance their skills. A special offer is mentioned for the first 200 people who sign up using a specific link.

👍 Call to Action and Additional Resources

The final part of the video encourages viewers to watch related content on self-discipline and to engage with the creator on Twitter. It wraps up with a call to action to like the video for algorithm support and expresses gratitude to the audience, hoping they found the content helpful.

Keywords

💡Focus

Focus is the ability to concentrate intently on a specific task or activity. In the video, it is likened to mining for gold, where one must dig deep to find the valuable state of mind for productivity. The script emphasizes the need to work towards achieving focus rather than expecting it to come effortlessly.

💡Distractions

Distractions are anything that diverts attention away from the task at hand. The video explains that without clear direction, one is more prone to distractions, which can lead to procrastination and reduced productivity. It suggests that understanding and preparing to avoid distractions is crucial for maintaining focus.

💡Gold Mining

Gold mining serves as a metaphor in the video for the process of achieving focus. Just as gold miners must move through tons of dirt to find gold, individuals must work through distractions and lack of clarity to reach a focused state of mind. The analogy illustrates the effort required to achieve focus.

💡Next Actionable Step (NAS)

The term 'Next Actionable Step' refers to the clear and immediate action one should take to progress towards a goal. The video emphasizes the importance of identifying the NAS to avoid aimlessness and to provide direction, which is essential for avoiding procrastination and distractions.

💡Five-Minute Prep

The 'Five-Minute Prep' is a technique described in the video to set the stage for focused work. It involves spending five minutes to understand the details of a task, break it down into clear next steps, and estimate the time required. This exercise is meant to provide the necessary direction to start working effectively.

💡Procrastination

Procrastination is the act of delaying or postponing tasks. The video script mentions that without a clear next action, one tends to procrastinate more, as the lack of direction makes it easy to bounce between tasks without making progress.

💡Multitasking

Multitasking is the practice of attempting to perform multiple tasks simultaneously. The video warns against multitasking as it can lead to a lack of focus on any single task, resulting in reduced efficiency and productivity.

💡Diffused Mode

The 'Diffused Mode' of thinking, as mentioned in the video, is a state where the mind is relaxed and able to make broader connections. It contrasts with the focused mode and is important for creativity. The video suggests activities like walking or napping to enter this mode.

💡Pomodoro Technique

The Pomodoro Technique is a time management method where work is broken into intervals, traditionally 25 minutes in length, separated by short breaks. The video recommends this technique to reduce the resistance to starting work and to help maintain focus over time.

💡Inspiration

Inspiration in the context of the video refers to the spontaneous desire or influence to do or feel something. The script uses a quote from William Faulkner to illustrate that rather than waiting for inspiration, one should establish a routine to ensure consistent productivity.

💡Brilliant

Brilliant is an interactive learning platform mentioned in the video. It is used as an example of a resource that can help individuals practice problem-solving skills, which are applicable to both professional and personal aspects of life.

Highlights

Three simple steps can help maintain focus and avoid distractions during work.

Difficulty in focusing is compared to mining for gold, where the state of mind must be reached through effort.

Gold miners' work involves moving tons of dirt to find gold, similar to the effort needed to find focus.

Clear direction is essential to avoid procrastination and multitasking.

The 'five-minute prep' exercise helps in breaking down tasks to find the very next action.

Understanding the estimated time for a task helps in planning and avoiding overwhelming tasks.

The brain operates in focused and diffused modes, crucial for logical work and creative thinking.

Diffused mode allows for background processing and creative connections, achieved through activities like walking or napping.

William Faulkner's quote emphasizes the importance of a routine to inspire focused work.

The Pomodoro Technique is introduced as an effective method to start and maintain focused work sessions.

Using a timer helps in reducing resistance to start tasks and getting into a productive state.

The first 10-15 minutes of a writing session are often less productive but necessary to reach a flow state.

An hourglass can be a useful tool for the Pomodoro Technique by avoiding the distraction of an alarm.

Individual challenges in focus and creativity may require personalized solutions beyond the three steps.

Brilliant is an interactive learning platform that enhances problem-solving skills through active learning.

The video offers a discount for Brilliant's annual premium subscription to the first 200 viewers.

The speaker suggests further learning on self-discipline and maintaining a presence on social media for more content.

Transcripts

- There are three simple steps that you can take

whenever you sit down to work

that will reliably help you feel focused

and be able to avoid distractions,

but almost everyone skips them.

In this video, you're going to learn exactly

what those steps are and how to use them.

But before we get into the steps themselves,

it'll be helpful to answer this question first.

Why do so many of us find it so hard

to focus in the first place?

It feels like you should just be able to pick a task,

sit down, and do it.

But more often than not, you find your attention wandering.

And there is a reason for this.

Getting to that focused dialed in state of mind

is a lot like mining for gold.

See gold can technically be found anywhere.

Panners find it in streams, and on very rare occasions,

some lucky soul will find gold

under just a few inches of dirt.

But most gold, the vast majority on earth,

sits much deeper beneath the surface.

In South Africa, for example,

the deepest gold mine in the world goes

down more than two miles into the dirt.

And with most of the world's gold sitting

under millions of tons of rock, much of gold miners work

doesn't actually involve moving that gold

because first they got to get to it.

Gold miners understand intuitively that much

of their work involves moving tons and tons

of useless dirt and rock simply

so they can position themselves in the right place.

And that focused dialed in state of mind

where you do your best work is just like gold.

Sometimes you get lucky and it comes effortlessly,

but that is the exception.

And if you think it should always work this way,

you're going to find yourself falling victim

to distractions and being a lot less productive.

Instead, just like those gold miners,

you should realize that you usually need

to dig deep and work to find your focus.

So now, let's equip you with the shovel, a metaphorical one,

because this real one isn't going

to be quite as useful in this case.

And because I can't actually hand it to you

through the camera.

So as it turns out, there are some proven steps

that you can take to do this digging down process

and more reliably reach a state of focus

when you're doing your work.

And they're actually pretty easy to take,

but most people skip them.

And if you want to more reliably get into that flow state,

you shouldn't be one of those people who does the skipping.

So the first step is to get truly clear

on the very next action that you need to take.

And most people don't do this.

If you look at the goal lists and the to do lists

of most people, you're going to see goals

like eat healthier and to do's like write the paper

or work on the sales page.

And the problem with goals and tasks like this

is that they don't give you any kind of direction.

They don't make it obvious what the clear very next action,

the VNA, if you want to make a TLA out of it, is.

And when you don't have this direction,

you'll tend to procrastinate a lot more

or you'll bounce between different tasks in your project

and get caught up in multitasking.

So instead, first try to get that direction

and a very easy way to do this is to go through an exercise

that I like to call a five-minute prep.

True to its name,

this doesn't involve any actual work on your task.

Instead, what you want to do is try to get that direction.

So take five minutes or maybe even set a timer

for five minutes and soak in the details of your task.

Specifically, you're looking for a few things.

Number one, you're trying to break the task down

until you have a clear, obvious, very next action.

Number two, you want to make sure that the estimated time

to complete this action is something reasonable.

If it's going to take all day,

try to break it down even further.

And finally soak in the details of the task itself,

but also any important context

in the larger project as a whole.

So here's an example of a five-minute prep

that I went through yesterday.

Initially my task was write the script for this very video,

but I've been doing this long enough to know

that writing a video script takes me a really long time.

So the first thing I did was break it down.

I knew that there were several sections of the video,

namely the three steps that we're going through here,

plus that intro section about gold miners.

So I broke my task down to draft, not finish, but draft,

that intro section about how gold mining

is similar to achieving focus in my work.

And I knew that I could do that in a single session,

at least get a couple of paragraphs written.

So that defined my very clear, very next action.

Once you have this direction,

the next step very well may be to simply buckle down

and start working on it.

And if you feel motivated, you feel focused,

then that is exactly what you should do,

but that is actually step three in our process

and we'll get to it later because sometimes you're not

in the right state of mind to sit down

and focus on your work.

This is because your brain has two important modes

of thinking and you spend time in both of them.

And it's important to do this.

In her book, A Mind for Numbers,

the author Barbara Oakley calls these the focused

and the diffused modes of thinking.

Now focused mode is exactly what it sounds like.

It's the prefrontal cortex heavy mode

that allows you to logically work through problems.

It's great for getting work done,

but it's not so good at letting your mind relax.

And it's also not very good at thinking creatively,

at sort of stepping back and making connections

between seemingly disparate elements.

This is the domain of the diffused mode.

In the book, Oakley likens this to a pinball table

where the bumpers are really well spaced out.

And this allows the ball, which in this case is your ideas,

to bounce all around the table and get exposure

to basically every area.

By contrast, the focused mode is more

like a very tight cluster of bumpers

that keeps the ball in one tiny little area,

namely your prefrontal cortex.

So by stepping back and getting into the diffused mode,

ideas can sort of background process.

They can bounce around to all different parts of your brain,

and that's how you make more creative connections.

And my favorite way to do this is very simple.

Go for a 20-minute walk,

or maybe take a nap, or clean your room.

Do something that lets your brain relax

and not have to intensely focus on any one thing.

Doing this will get you into that mode.

And you're going to make some more connections

that you often wouldn't make in that focused mode.

Now, once you're done with that walk

or whatever you did to get into the diffused mode,

it is now time to come back and actually get to work.

And it's here that I want to share one

of my all-time favorite quotes,

which is attributed to the author William Faulkner.

"I only write when I'm inspired.

Fortunately I am inspired every day at nine o'clock."

I love this quote for two different reasons.

First and foremost, he mentions nine o'clock

as his start time for the workday,

which is another piece of evidence to prove

that you don't need to wake up at 5:00 AM in the morning

and have some kind of hustle crush it morning routine

to be successful.

You can get up at a normal time

and still be perfectly productive.

But secondly, I love his mention

about how he is inspired every single day at nine o'clock.

Faulkner understood exactly

what those gold miners understand,

that to get to a focused place,

to get to where the rewards really are,

you have to put in a little bit of prep work first.

Or to phrase it the way I did on Twitter the other day.

And this is pretty corny, but I'm standing by it.

Don't wait for the muses to smile upon you.

Tell jokes until you get them to laugh.

And the most reliable way that I have found

to do this is to use a timer.

Now you already have your clear, very next action

defined from step one.

So at this point, just set a timer for 25 minutes

and commit to working only on that task as best as you can.

This is the classic Pomodoro Technique

and it works so well because you're reframing the task

and reducing the amount of resistance

that your brain feels to starting it.

Instead of I have to finish this entire task no matter what,

it's all I have to do is work for 25 minutes.

And the benefit here isn't simply getting 25 minutes

of work done.

It's getting into the middle of that focused session.

As a writer, I know after writing 200 video scripts,

300 blog posts, and a book that the most effective

and the most useful writing always comes

at least 10 or 15 minutes into a writing session.

Now there is an inconvenient truth here,

which is that the first 10 or 15 minutes

is usually useless and I have to throw it away,

but that's the price I pay to actually get my brain

into a state where the good stuff actually comes out.

And using a timer is what helps me get there most reliably.

It externalizes my self discipline.

It makes it much easier to simply start working.

Now, there are a ton of Pomodoro apps out there,

so you don't have to use a regular little kitchen timer.

Seriously, there are more than you can shake a shovel at,

but I have the sneaking suspicion and I guess I'm going

to be holding this shovel here, like a staff or something,

but I have this sneaking suspicion

that the best Pomodoro timer in the world

is actually a very old school hourglass.

And this is because an hourglass lets you set a timer,

but that timer never goes off.

Or at least it never goes off in a way

that gets your attention.

And this is actually quite useful because I have found

through years of doing Pomodoro sessions

that I almost never stop working and take a break

when that 25 minute timer goes off.

Really the point of the Pomodoro session is

to simply convince my brain to start working

and get to the point where I am mining

that metaphorical gold.

And once I'm there,

I can work for a lot longer than 25 minutes.

So experiment with doing this.

Either get yourself an hourglass

or experiment with simply silencing the timer

when it goes off and see if you can push yourself

just a little bit further.

Now it's worth noting that while these three steps

are very effective, they may not be the only things

that you need to do

because everyone has their own unique challenges

and problems when it comes to focus and creativity.

So you may want to analyze what yours are

and try to come up with some new solutions

that are tailored specifically to you.

For example, I have found that as a writer,

I have a lot more writer's block

and I find it much harder to get into the zone

when I feel like I'm writing

on what is the final draft of the project.

I'm looking at the script right here in notion

and trying to write on this is difficult for me.

So a lot of times I'll open up a brand new document

where I feel a lot less pressure

and I can just sort of brain dump my thoughts.

Then I can clean them up later

and bring them back into that final draft.

It's something that works very well for me.

And this applies to any other problems you want

to solve as well.

Instead of always sticking to the established methods,

it's often better to dig into the details yourself

and figure out a brand new solution.

This type of problem solving is a useful skill

that can benefit you in both your professional

and your personal lives.

And it's also something that you can practice.

And one great resource for getting that practice

is Brilliant who have kindly sponsored this video.

Brilliant is an interactive learning platform

that helps you master math, science, and computer science.

And all of their courses are filled

with interactive puzzles and quizzes

that ensure you're learning actively the entire time,

instead of just watching long videos

or reading walls of text.

And when you're learning like this,

not only are you constantly working

on your problem solving skills,

but you also have more fun and you retain

what you learn a lot more easily.

In Brilliant's library you'll find more

than 60 different courses,

including their Calculus in a Nutshell course,

which breaks down calculus

and makes it a lot easier to understand.

And you'll also find science courses

like this one on gravitational physics

and computer science courses

like their Algorithm Fundamentals course.

So if you want to start learning today

and also support this channel,

you can go over to brilliant.org/ThomasFrank to sign up

or use that link onscreen that should be right there.

And if you're one of the first 200 people

to use that link with this video,

you're even going to get 20% off

their annual premium subscription.

If you're looking for something else to watch,

you might like my video

on the Five Levels of Self-discipline right there,

which is a great followup to this video.

And last but not least leave a like for the algorithm.

And if you want more bite-sized content,

you may also want to follow me

on Twitter over @TomFrankly.

Thanks as always for watching.

Hopefully you found this helpful

and I will see you in the next one.