Why You Can't FOCUS - And How To Fix That

Summary

This video script delves into the importance of focus in today's distracted world, contrasting scattered and directed focus. It outlines strategies to minimize distractions, emphasizing the impact of physiological factors like sleep, exercise, and diet on concentration. The script encourages viewers to train their focus like a skill, suggesting regular practice and the Pomodoro technique for intense concentration sessions interspersed with rest. Aiming to improve focus is portrayed as a journey that starts with awareness and leads to better productivity.

Takeaways

• 🚀 Focus is a superpower in today's world, with those who can concentrate deeply accomplishing more than others.
• 🧠 There are two types of focus: scattered focus, which divides attention, and directed focus, which concentrates on a single task like a laser beam.
• 🔄 The brain is inefficient at multitasking; switching between tasks uses up mental energy and leads to exhaustion without much productivity.
• 🏠 To avoid scattered focus, eliminate distractions and be aware of stimuli that could harm concentration, such as phone notifications.
• 🛌 Physiology plays a crucial role in focus; getting enough sleep, regular exercise, staying hydrated, and a healthy diet are essential for optimal brain function.
• 💪 Concentration is a skill that can be trained like a sport; practice makes perfect, and you can improve your ability to focus over time.
• 🕗 Establish a daily habit of focusing intensely on one task, with mornings being the optimal time due to fewer distractions and a fresh mind.
• 🧘‍♂️ Un-stimulate your brain with activities like walking, meditating, or napping to recharge mental energy and prepare for focused work.
• ⏰ Take regular breaks to prevent mental exhaustion; ensure these breaks are restful and do not involve further mental stimulation.
• 🍅 The Pomodoro Technique is an effective method for combining intense focus with regular breaks, helping to maintain concentration over longer periods.
• 👍 If you've made it through the entire script, your focus is already better than most, and implementing these takeaways can further enhance your ability to concentrate.

Q & A

What is considered a superpower in today's world according to the script?

The ability to focus is considered almost like a superpower in today's world.

Why do individuals with the ability to focus get more done than others?

They get more done because they can concentrate on a single task for extended periods, leading to higher productivity.

What are the two types of focus discussed in the script?

The two types of focus are scattered focus and directed focus.

What is the main problem with scattered focus?

The main problem with scattered focus is that the brain is inefficient at switching between multiple tasks, leading to wasted mental energy and exhaustion without much accomplished.

How does directed focus differ from scattered focus?

Directed focus involves concentrating on one task at a time to the maximum ability while ignoring all other stimuli, unlike scattered focus which is broadly distributed.

What is the impact of distractions on our focus units?

Distractions divide our focus units, reducing the mental energy available for the primary task and leading to a decrease in concentration quality.

Why is the phone considered the biggest anti-focus machine?

The phone is considered the biggest anti-focus machine because it constantly interrupts with rings, vibrations, and notifications, taking the mind off the task at hand.

What role does physiology play in our ability to focus?

Physiology plays a significant role as proper sleep, regular exercise, hydration, and a healthy diet contribute to optimal brain function and concentration.

How can one build and improve their focus over time?

One can build and improve focus by making it a daily habit, practicing directed focus during dedicated times, and gradually increasing the duration of focused sessions.

What is the best time of day to focus according to the script?

The best time to focus is in the morning, about 1 hour after waking up, when the mind is fresh and not yet occupied with other tasks.

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

The Pomodoro technique is a time management method where one works for a set period (e.g., 25 minutes) and then takes a short break (e.g., 5 minutes). It helps with focus by combining intense concentration with regular, restorative breaks.

Outlines

00:00

🧠 Understanding Focus: The Key to Productivity

This paragraph introduces the concept of focus as a superpower in today's world, emphasizing its rarity and the advantage it provides in various aspects of life, including school, work, and hobbies. It differentiates between 'scattered focus' and 'directed focus,' explaining that scattered focus is ineffective due to the brain's inability to switch contexts efficiently. The paragraph also suggests writing down key points as a way to maximize learning and introduces the idea of improving focus by eliminating distractions and understanding the physiological factors that affect concentration.

05:01

🏋️‍♂️ Building and Maintaining Focus Through Health and Habits

The second paragraph delves into the physiological aspects that influence focus, such as sleep, exercise, hydration, and diet. It stresses the importance of a healthy lifestyle for optimal brain function and suggests that taking care of one's body is crucial for maintaining concentration. The paragraph also discusses the idea of training focus as a skill, recommending regular practice and the establishment of dedicated focus times, particularly in the morning, to enhance the ability to concentrate. It further advises on the importance of taking breaks to recharge mental energy and suggests activities that are not mentally stimulating, such as walking or meditating.

10:02

🕒 Implementing the Pomodoro Technique for Effective Focus

The final paragraph introduces the Pomodoro Technique as a method to improve focus by combining intense work sessions with regular breaks. It explains the basic principle of the technique, which involves working for a set period (e.g., 25 minutes) followed by a short break, and then taking a longer break after completing several work sessions. The paragraph encourages customization of the technique to suit individual needs and emphasizes the importance of true rest during breaks to prevent mental exhaustion. It concludes by summarizing the key points discussed in the video and encouraging viewers to apply these strategies to improve their focus.

Keywords

💡Focus

Focus refers to the act of concentrating one's attention on a particular object or task. In the context of the video, it is portrayed as a superpower in today's world, emphasizing its rarity and importance. The video discusses two types of focus: scattered and directed, with directed focus being the goal for high achievers who concentrate on one task at a time, ignoring all other stimuli.

💡Scattered Focus

Scattered focus is the act of distributing one's attention broadly, often associated with multitasking. The script describes it as the typical behavior of people who try to do many things at once, leading to inefficiency and mental exhaustion due to the brain's difficulty in switching contexts rapidly.

💡Directed Focus

Directed focus is the ability to concentrate on a single task while ignoring everything else. It is likened to a laser beam in the script, illustrating the intensity and precision of this type of concentration. High achievers are said to use directed focus to accomplish tasks to the best of their ability.

💡Distractions

Distractions are stimuli that divert one's attention away from the task at hand. The video script highlights how distractions, such as a phone's notifications or interruptions from others, can fragment focus and reduce productivity. It suggests strategies to minimize distractions to improve concentration.

💡Physiology

Physiology in this context refers to the functions and processes of the body that can affect cognitive abilities like focus. The script points out that factors such as sleep, exercise, hydration, and diet significantly influence one's ability to concentrate effectively.

💡Concentration

Concentration, as discussed in the video, is the ability to direct one's attention to a single object or activity. It is treated as a skill that can be trained and improved over time. The video emphasizes the importance of building concentration through practice and habit formation.

💡Habit

Habit, in the script, is presented as a regular practice or routine that can be established to improve focus. It suggests setting aside dedicated times for intense concentration and protecting these blocks of time from distractions to enhance productivity.

💡Breaks

Breaks are periods of rest taken during work or study to prevent mental fatigue and maintain concentration. The video script discusses the importance of taking breaks that truly allow the mind to rest, as opposed to engaging in activities that continue to stimulate the brain.

💡Pomodoro Technique

The Pomodoro Technique is a time management method mentioned in the video script that combines intense focus with regular breaks. It involves working for a set period (e.g., 25 minutes) followed by a short break, with longer breaks after completing several work sessions.

💡Mental Energy

Mental energy, as discussed in the script, is the cognitive capacity one has to concentrate and perform tasks. It is a finite resource that can be depleted by constant switching between tasks or by engaging in stimulating activities without breaks.

💡Productivity

Productivity is the efficiency of an individual's performance in achieving goals or completing tasks. The video script links productivity with the ability to focus, suggesting that individuals with better focus can accomplish more in less time.

Highlights

Being able to focus is considered a superpower in today's world due to its rarity and the productivity benefits it brings.

Individuals with the ability to focus get significantly more done than others, highlighting the importance of concentration in various areas of life.

The video aims to address what prevents people from focusing and offers strategies to improve concentration skills.

The audience is encouraged to take notes while watching to maximize the value of their time spent on the video.

Two types of focus are discussed: scattered focus, which is ineffective multitasking, and directed focus, which is highly effective concentration on a single task.

The human brain is inefficient at switching between tasks, leading to mental exhaustion and reduced productivity in scattered focus scenarios.

Directed focus is achieved by concentrating on one task while ignoring all distractions, a trait of high achievers.

Distractions such as phone notifications can significantly impair focus by diverting attention and consuming mental energy.

The impact of physiology on focus is discussed, with sleep, exercise, hydration, and diet being crucial for maintaining concentration.

Adequate sleep of 7-9 hours daily is linked to better focus during waking hours.

Regular exercise improves focus by enhancing the release of beneficial neurotransmitters.

Staying hydrated is essential to prevent morning brain fog and maintain cognitive function.

A healthy diet free from excessive sugar is recommended to support brain function and concentration.

Focus is a trainable skill that can be improved over time with consistent practice.

Establishing a daily habit of focus during a dedicated time period is suggested for building concentration skills.

The Pomodoro Technique is introduced as an effective method for combining intense focus with regular breaks to enhance productivity.

The importance of taking mental breaks that do not stimulate the brain, such as going for a walk or meditating, is emphasized for recharge and improved focus.

The video concludes with a summary of key points and an encouragement to implement the discussed techniques for improved focus.

Transcripts

In today's world, being able to focus is almost like a superpower.

You rarely see anyone who's able to concentrate on a single task for hours.

And the individuals who are able to focus, to nobody's surprise, get so much more done

than other people.

There are many areas where you could benefit from better concentration.

Whether it's for school, studying, work or a hobby.

If you're able to focus you can get your desired results faster.

So today I'll explain what's holding you back from focusing and what you can do to improve it.

And I know you're procrastinating at this very moment by watching this video.

But I'll make it worth your while.

So grab a pen and a piece of paper.

Make sure to write down a few key points about whatever you learn in this video.

This way you'll get the maximum value out of your procrastination session.

And buckle up, because it's going to be a long one.

Let's dive in.

We have two types of focus.

Scattered focus and directed focus.

Scattered focus is broadly distributed attention.

This is your typical multitasker, trying to do many things at the same time.

Cleaning the house, while talking on the phone, while cooking dinner.

Or someone who's trying to focus on one thing, but they keep thinking about something else

at the same time.

And this is what most people do.

They divide their attention towards many different things.

The problem with this type of focus is that your brain is extremely bad at switching between

multiple things at once.

You see, when you switch from one task to another, it's not an instantaneous switch.

Instead your brain has to "load" the context of whatever you're doing into your working

memory.

When you're constantly shifting your attention from one thing to another, you're forcing

your brain to load and re-load context over and over.

Essentially you end up wasting a ton of mental energy switching back and forth, leaving you

exhausted without getting much done.

Now on the other side we have directed focus.

You achieve it by directing your attention to a single action, while ignoring everything else.

This is what you should aim to achieve and it's how high-achievers direct their focus.

They concentrate on one thing at a time, like a laser beam.

And they do that thing to the maximum of their ability while disregarding all other stimuli.

So what can you do to avoid scattered focus?

It's simple.

You should aim to remove all distractions and avoid any stimuli which could potentially

harm your concentration.

Let's look at it this way.

Let's say you have 5 units of focus available at any time.

That means you can use those 5 units in any way you like.

For example you could use them all on studying, thus achieving directed focus there.

Now let's say your mom enters in your room, while you're studying, and tells you that

dinner will be ready in 45 minutes.

Even if you were super concentrated and even if that interaction only lasted for 10 seconds,

your attention is now divided.

Dinner will now be on your mind and your focus will not be as good as it was before.

One of the focus units was used on that dinner, taking it away from your studying session.

It's now going to take some time before you're able to fully regain your focus and you'll

end up wasting your mental energy in the process.

Now the funny thing is you're most likely carrying a similarly distracting mom with

you all the time.

Your phone.

This tiny device is the biggest anti-focus machine there is.

It rings, it vibrates and whenever you get a new notification it makes a sound.

That beep is all it takes, to take your mind off the thing you were supposed to be concentrating on.

But even if your phone is on silent, you're very likely to take a quick look at it, whenever

you feel bored.

Thus, dividing your attention.

Of course, this doesn't mean you should throw your phone away or anything like that.

Instead I'm simply suggesting that whenever you want to concentrate on something, you

put it somewhere, where you know it won't disturb you and you won't be able to look at it.

That being said, cellphones aren't the only thing that divide your focus.

Anything can do that, but your phone is probably the biggest contributor.

The point is to become aware of the possible distractions and to avoid them.

Another thing that could be effecting your ability to focus is your physiology.

This is something that is not considered often.

However if you want your mind to function optimally, you need to take care of your body.

If you're sleeping under 7 hours per day, your concentration will suffer.

On the contrary, it's been shown that getting 7-9 hours of sleep, leads to a better ability

to focus during the day.

Exercise is also something that should be done on daily basis.

Thanks to the release of dopamine, norepinephrine, serotonin and other neurotransmitters, your

ability to focus on difficult tasks improves.

By exercise I don't mean going out and running a marathon, but a short walk around the block

is already sufficient.

Bonus points if it's a walk in nature.

Hydration is also very important.

You might have noticed that when you wake up in the morning you can't really think straight

right away.

One of the reasons is because you hadn't drank anything for over 8 hours, so you're mildly

dehydrated.

Your diet plays another big role in your performance.

If you're indulging and stuffing your face with unhealthy food or drinking soda, you're

doing your brain a disservice.

Food that is high in sugar content leads to brain fog and the inability to concentrate.

You might want to look into some healthier alternatives.

So if you want to focus easier, make sure to take care of your body.

Now let's take a look at how to build your focus.

It should be noted that concentration is a skill.

You can actually train your focus, like you would train for a sport.

The more you do it, the better you get at it.

When you start, you might be able to focus for just 10 minutes.

But when you do that day after day, your ability to concentrate will strengthen and you'll

able to do it for longer periods of time.

So if you can't concentrate for hours right now, that's fine.

You can train your directed focus over time.

And the best way to practice your focus, is to have a certain time in your day, when you

concentrate intensely on just one task.

Basically you want to make concentration a regular habit.

A lot of us are waiting for the opportunity when everything is perfect, when we're feeling

motivated and when all the planets are aligned, before we go and try to focus.

But that's the wrong approach.

Instead it's way better to have a dedicated time in the day, where you sit down and just

concentrate on one thing for as long as you can.

You then want to protect that block of time.

The best time for focus is in the morning, about 1 hour after waking up.

Usually that's when you're fully awake and your mind is not yet occupied with other things

that require your attention.

Plus, at that time you typically have no distractions and you have all your focus units ready to

be distributed.

This time of the day has been utilized by many historic artists, writers and philosophers.

But what about the afternoon?

Well you see, if you've had a busy day, your attention has been already been scattered

in many different directions.

And your brain is heavily stimulated.

That's why it's so much easier to focus in the morning.

Your brain has been resting for 8 hours after all.

So if you decide in the middle of a distracted afternoon, to switch your attention to a cognitively

demanding task, for example studying, you'll have a hard time directing your focus.

Your mind will already be occupied with other things.

Such attempts will therefore frequently fail.

But that doesn't mean it's impossible to focus late in the day.

You just need to un-stimulate your brain.

And you do that by taking a proper break.

You see, it's very hard to concentrate on something for a longer period of time, without

getting mentally tired.

And it doesn't matter if it's scattered or directed focus.

Both are exhausting.

That's why you need to take a break and give your mind a rest after a while.

However, this is where most people slip up.

You see, taking a break doesn't mean pulling out your phone and browsing Instagram, Youtube

or whatever.

You're still stimulating your brain and you're still mentally engaged, therefore draining

your mental energy, instead of recharging it.

What you should do instead, is go for a walk, meditate, or maybe take a nap.

These activities allow you to un-plug and start recharging your mental energy, because

they're not as stimulating.

I know it might sound boring, but you should allow yourself to be bored to give your brain

some breathing room.

Of course taking a mental break isn't just for when you want to switch from scattered

focus to directed focus.

It's also very useful when you want to extend your ability to continue focusing intensely.

Another way to look at it, is to imagine you've been running for an hour without stopping.

Then you have a 15 minute break, before you'll be running for another 1 hour.

You can choose to: A.) sit down, relax and do nothing for 15 minutes.

Or B.) jump rope and do burpees for 15 minutes.

Obviously you choose the option A, as you don't want to exert yourself even more.

You want to have enough energy to run for another hour after all.

In this case running is an analogy for focus.

When you've been focusing for 1 hour, you don't want to add more stimulation to the mix.

You'll just tire yourself out mentally if you watch TV or browse the internet.

So find an activity that suits you, that's not mentally stimulating and it helps you

to disconnect.

Personally my favorite thing to do is to go for a short walk.

It helps me recharge mentally every time.

Now the perfect technique that ties intense focus and mental breaks together, is the Pomodoro

technique.

I already made a video on this method, but I'll go over it quickly.

It goes like this: You choose a task that you want to focus on.

Then you set a timer for 25 minutes and do nothing but concentrate on that task.

When the timer rings, you take a 5 minute break and restart the timer.

When you've completed four 25 minute sessions, you take a longer break, usually consisting

of 30 minutes.

Of course, it doesn't have to be so rigid.

25 minutes of work and 5 minutes of rest are just recommendations.

You can do it for however long you feel like, depending on the complexity of the task.

For example when I'm creating my videos, I usually set the timer for 45 minutes and then

take a 15 minute break.

So you should experiment a little and find out which combination suits you best.

If you made it this far into the video, good job.

Your focus is already better than most people's.

Because this was a long video, I'll quickly summarize everything I just talked about.

1st.

We have two types of focus: scattered focus and directed focus.

You want to achieve directed focus, while staying away from scattered.

2nd.

The best way to avoid scattered focus is to avoid distractions.

Every time something interrupts you, it takes from your focus units.

And your brain has to re-load the context over and over, leaving you mentally drained.

3rd.

Take care of your body.

If you want your mind to function properly, you need to take care of your physical health.

That means getting enough sleep, exercising regularly, keeping hydrated and watching what

you put in your mouth.

4th.

Concentration is a skill.

If you can't focus right now, that's fine.You can train your concentration like you would

train for a sport, and over time, you'll get better at it.

5th.

Make focus a daily habit.

Don't just wait around for motivation, instead set a time in your day when you're going to

focus intensely.

Mornings are the most optimal, because usually there are no distractions and your brain is

not yet occupied with multiple things.

6th.

Un-stimulate your brain.

Meditate, go for a walk, or take a nap.

Allow your brain to be bored and don't do anything stimulating like browsing the internet.

This is especially important if you want to focus later in the day.

7th.

Take regular breaks.

Focusing gets exhausting real fast.

So give your mind a rest and you'll be able to focus intensely for longer.

And make sure you're actually resting and not low-key stimulating your mind.

8th.

Use the Pomodoro technique.

It's the perfect method that ties intense focus and regular breaks together.

If nothing else, make this technique your daily habit.

This is it for this video.

Thank you so much for watching till the very end.

Hopefully you've enjoyed it, and if you did, give this video a quick like and subscribe

if you haven't done so already.

Hopefully you'll be able to focus better than yesterday.