How To Stay Focused Longer

Summary

The video script emphasizes the importance of mental exercise and a healthy 'mental diet' for improving focus, drawing parallels to physical fitness. It suggests regular mental workouts like reading or problem-solving to build focus strength and encourages a balanced consumption of content, avoiding 'junk food' of the mind such as short, highly stimulating media. The script promotes using platforms like Brilliant for engaging, problem-solving exercises and advocates for a lifestyle change to enhance concentration and mental agility.

Takeaways

• 🏋️‍♂️ Exercise your mind regularly to improve focus, just as you would exercise your body to build physical strength.
• 📚 Choose tasks that require focus and mental energy for training, such as reading, studying, working, writing, or practicing a skill.
• ⏱️ Identify your current focus strength level by timing how long you can engage in a task before getting distracted.
• 🔄 Consistently work on focus training in daily sessions, gradually increasing the duration you can focus on a task.
• 📉 Take breaks between focus training sets, similar to resting between gym sets, to avoid mental fatigue.
• 📈 Test your focus strength level weekly to track improvements and adjust your training accordingly.
• 🧠 Diversify your focus exercises to strengthen different areas of mental strength and prevent boredom.
• 🌐 Brilliant.org offers a platform for mental exercises through problem-solving in various fields like math, science, and programming.
• 🍽️ Improve your focus by adjusting your 'mental diet', reducing consumption of short, highly stimulating content.
• 📉 Avoid multitasking while consuming content to prevent diluting the benefits of focused consumption.
• 📚 Develop a habit of finishing what you start, such as reading an entire article or watching a full video, to reinforce focus training.

Q & A

What is the analogy made between physical fitness and mental focus in the script?

The script compares the lack of physical fitness to a lack of mental focus, suggesting that just as a person out of shape may have neglected exercise and consumed too much junk food, someone with poor focus might need to 'exercise' their mind and improve their 'mental diet'.

What are the two main things suggested to improve one's focus according to the script?

The two main suggestions are to get regular mental exercise and to fix one's mental diet, which involves consuming less mentally stimulating 'junk food' content and more substantial, less stimulating material.

What type of activities are recommended for mental exercise to improve focus?

Activities such as reading a book, studying, working, writing, or practicing a skill that require focus and mental energy are recommended for mental exercise.

How does the script suggest one should determine their current focus strength level?

The script suggests setting a timer to see how long one can engage in an activity like reading before getting the urge to do something else, and noting that time as the current focus strength level.

What is the recommended training regimen for improving focus strength according to the script?

The script recommends setting aside time daily for focus training, doing 5 sets of the chosen task slightly longer than the current focus level, with short breaks in between, similar to physical exercise routines.

What is the role of Brilliant in the context of the script?

Brilliant is mentioned as a platform offering interactive courses that focus on problem-solving, which can be used to strengthen focus muscles by engaging in mentally demanding activities.

How does the script relate the consumption of 'junk food' of the mind to focus?

The script equates short, highly stimulating, and fun content to mental junk food, suggesting that consuming too much of it can shorten one's attention span and negatively impact focus.

What type of content is recommended to improve mental focus in terms of 'mental diet'?

The script recommends consuming long-form, less stimulating content such as educational videos, interviews, audiobooks, blog posts, podcasts, and documentaries to improve mental focus.

What is the importance of not multitasking while consuming content according to the script?

The script emphasizes that multitasking while consuming content, like checking social media while watching a Ted-Talk, is counterproductive, comparing it to eating junk food while trying to maintain a healthy diet.

How does the script suggest building a habit to automatically train focus muscles?

The script suggests building a daily habit of engaging in an activity that requires focus, like writing for a certain period each day, which helps in maintaining the health of focus muscles.

What is the final advice given in the script regarding the improvement of focus?

The final advice is that improving focus is an ongoing battle and requires a lifestyle change, much like losing weight, with no shortcuts available, emphasizing the importance of consistent training and a healthy 'mental diet'.

Outlines

00:00

💪 Building Mental Strength Through Focus Training

The first paragraph emphasizes the importance of mental exercise for improving focus, akin to physical exercise for the body. It suggests that a lack of focus is similar to being out of shape physically, and both can be improved with regular training. The speaker proposes a method to gauge one's current focus level by timing how long one can engage in an activity before getting distracted. They recommend setting daily focus training sessions, gradually increasing the duration of focus and incorporating breaks, similar to physical exercise routines. The paragraph also introduces the idea of using problem-solving activities to strengthen focus muscles and mentions Brilliant.org as a resource for such activities, offering a discount for the first 200 sign-ups.

05:00

🍏 Cultivating a Healthy Mental Diet for Improved Focus

The second paragraph discusses the analogy between physical junk food and mental 'junk content', which are short, highly stimulating pieces of content that can shorten one's attention span. It advises against consuming only such content and instead suggests a balanced diet of more substantial, less stimulating material like educational videos, audiobooks, blog posts, podcasts, and documentaries. The speaker also warns against multitasking while consuming content, as it undermines the focus training. They encourage the habit of fully engaging with content until completion as a way to further train focus muscles outside of dedicated mental exercises. The paragraph concludes by emphasizing that improving focus is a lifestyle change requiring consistent effort, similar to weight loss, with no shortcuts available.

Keywords

💡Focus

Focus refers to the ability to concentrate one's attention on a specific task or object. In the video, it is likened to physical fitness, suggesting that just as the body can be trained to be stronger, the mind can also be trained to maintain focus for longer periods. The script emphasizes the importance of improving focus through mental exercises and a healthy 'diet' of content consumption.

💡Mental Strength

Mental strength is the capacity to endure challenging situations and maintain concentration and determination. The video script compares it to physical strength, which is improved through exercise. To build mental strength, the script suggests engaging in activities that require significant focus and mental energy, such as reading, studying, or problem-solving.

💡Exercise for the Mind

This concept in the script refers to activities that challenge and develop the mind's ability to concentrate. The video likens this to physical exercise, where lifting weights builds physical strength. Examples given include reading, studying, working, writing, or practicing a skill, which are tasks that can be used to train and improve one's focus.

💡Focus Strength Level

The term 'focus strength level' is used to describe an individual's current capacity for sustained attention. The script instructs viewers to measure this by timing how long they can read before feeling the urge to do something else, which serves as a baseline to track improvement over time through mental exercises.

💡Mental Gym

The 'mental gym' is a metaphor for the process of mentally exercising to improve focus, similar to how one would go to a physical gym to exercise the body. The script suggests setting aside time daily for these mental workouts, gradually increasing the duration to build up mental stamina.

💡Content Consumption

Content consumption in the script refers to the mental intake of various forms of media and information. It is compared to dietary habits, with the video advocating for a balanced 'mental diet' that consists of more substantial, less stimulating content to improve focus and attention span.

💡Mental Junk Food

Mental junk food is a term used in the script to describe content that is high in stimulation but low in nutritional value for the mind, such as short, highly edited social media posts. The video warns against relying solely on this type of content, as it can shorten one's attention span and decrease the ability to focus on more substantial material.

💡Stimulation

Stimulation in this context refers to the sensory input or excitement that certain types of content provide. The script points out that while stimulating content like viral videos can be enjoyable, an over-reliance on it can lead to a decreased ability to focus on less stimulating, but more mentally enriching material.

💡Habit Formation

Habit formation is the process of developing regular practices that become automatic behaviors. In the script, it is suggested as a way to maintain and improve focus by integrating activities like writing or reading into daily routines, which serve as ongoing mental exercises.

💡Brilliant.org

Brilliant.org is mentioned in the script as a platform offering interactive courses that focus on problem-solving skills in various fields, such as mathematics, science, programming, and machine learning. It is presented as a resource for strengthening focus through engaging and mentally challenging activities.

💡Logic Skills

Logic skills are the abilities to reason and make sound judgments. The script highlights the importance of developing these skills for making better life choices and discerning truth. The Brilliant.org platform's Logic section is recommended for honing these skills as part of the focus improvement process.

Highlights

The analogy between physical fitness and mental focus is drawn to explain the importance of mental exercise.

Improving focus requires regular mental exercise similar to physical workouts.

Engaging in tasks that require focus and mental energy can strengthen mental strength.

Identifying current focus strength level by timing how long one can engage in a task without distraction.

Setting daily focus training sessions similar to gym workouts to gradually increase focus duration.

The recommendation to perform five sets of focus tasks slightly beyond the current strength level.

The importance of taking breaks between focus training sets, akin to resting between gym sets.

The gradual increase in focus strength over time with consistent training.

The suggestion to vary focus exercises to strengthen different mental muscles.

Introducing Brilliant as a platform for mental exercises with problem-solving courses.

Offering a free trial and discount for Brilliant's annual Premium subscription.

Building habits that automatically incorporate focus training into daily routines.

The comparison between physical junk food and mental junk food in terms of content consumption.

The negative impact of social media as a form of mental junk food on attention span.

The recommendation to consume long-form, less stimulating content for a healthier mental diet.

The importance of not multitasking while consuming content to avoid diluting focus training.

The advice to finish what you start when consuming content to further train focus muscles.

The conclusion that improving focus is a lifestyle change requiring ongoing effort, similar to weight loss.

Transcripts

If you saw someone who was really really out of shape.

And if I were to ask you – how do you think this happened?

You'd most likely say, “hmm they probably didn't get enough exercise and they probably

ate to much junk food”

Well - the same thing applies to focus.

If you're someone who can barely focus for more than 5 minutes.

If you're getting urges to click away from this video already.

Then you're basically in the same position.

But instead of your body that's in an unhealthy state, it's your mind.

If you want to fix this – all you have to do is take care of your mind the same way

you would take care of your body in order to get in shape.

There are essentially only 2 things that you have to do.

___________________________________________________________________________________

The first is to get regular exercise for your mind.

Just like how when you go to the gym you have to lift heavy weights to increase your physical

strength.

When you want to improve your mental strength, you must force yourself to do something that

requires a lot of focus and mental energy.

Such as reading a book / studying / working / writing / or even practicing a skill.

It varies from person to person, but the rule of thumb is that any task that you are currently

having issues focusing on is a task that you can train with.

Once you've decided which task to train with you need to figure out your current strength

level for this task.

Let's say you decide to train by reading a book.

Your next step is to set a timer and see how long you can read, before you start getting

extreme urges to check your phone or to do something else.

Once that happens, stop the timer and make a note of that time.

This is your current focus strength level.

Let me know where you currently stand in the comments down below – I'm a bit curious.

Now that you know where your current level is at, you need to start working out your

mind on a regular basis.

You need to set aside a block of time everyday just for this focus training.

Just like how you would set aside a block of time just to workout at the gym.

Your job is to try to do 5 sets of this task everyday, and try to do it for slightly longer

than your current strength level.

So if you're currently getting urges at 5 minutes when reading then just aim to read

for 5 and a half minutes or even six minutes.

Once you do, you can take a little break and play on your phone for like one or two minutes

– just like how you would rest a bit between doing sets in the gym – and then you would

go back to reading for the next set.

And you repeat the process over at least 5 times.

Do this everyday – and at the end of the week, test your focus strength level again

– test to see how long you can read before getting strong urges to do something else.

You should see a gradual increase in this number over time if you are consistent with

your workouts.

You should also change the exercises from time to time.

Instead of reading you can choose to focus on studying or writing or if you really want

to strengthen those focus muscles you can try and solve some problems.

Which is why today's episode was brought to you with the help of the guys at Brilliant.

Brilliant offers a wide range of content from interactive courses on mathematical fundamentals

to scientific thinking to programming and even machine learning.

They teach by putting a focus on problem solving where you solve fun and interactive problems

by yourself to drill in the lessons.

Personally I've been learning by using the Logic section of their platform.

I have a strong belief that one should hone their logic skills as it makes it easier to

make the right choices in life and to see the truth that exists in the world.

Brilliant's logic course helps you develop the critical skills necessary to discern the

truth.

If you're looking for a great way to strength train your focus and also to improve your

skills then I highly suggest you to go to www.Brilliant.org/improvementpill to sign

up for a free trial - the first 200 people to sign up will get 20% off the annual Premium

subscription.

Now back to the topic at hand.

The best way to train your focus muscles is by building a habit that automatically does

it for you.

For example: I don't need to set aside time everyday to go to the mental gym because I'm

writing everyday for roughly 3 hours.

I'll usually write for 30 minutes or so and then take a break and then go back to writing.

So basically I am training and maintaining the health of my focus muscles because of

this habit.

This is something that you should consider doing when you get your focus strength level

to at least 10 minutes.

Because at that point you can start getting work done.

_________________________________________________________________________________

The second thing you have to do to improve your focus is to fix your diet.

See we consume food with our bodies – but we consume content with our minds.

Delicious, high calorie, extra sweet foods are the junk foods of the physical world.

Which means that short, extra stimulating, fun to watch pieces of content are the junk

foods of the mental world.

It's fine to enjoy it every once in a while, you could even do it everyday.

But if it's the ONLY thing that you consume – then your attention span will shrink to

mere seconds.

The primary source of this junk food is social media.

A study found that on average people only spend about 10 seconds on each post on Instagram.

Other social media platforms like twitter, facebook, tiktok, and even reddit probably

fare the same.

It's all content that we spend mere seconds on.

Even longer form content like videos on YouTube fall victim to this.

Although the problem here is stimulation.

Many of the videos that go viral have tons of edits and sound effects, they cut to a

new scene every 5 seconds, these are videos that we watch because of the stimulation it

brings – the endless novelty releases a ton of dopamine in our brain causing us to

want to watch more all while decreasing our ability to focus on less stimulating things

in general.

What you want to do is consume content that is long with little stimulation.

A great example of this are education videos like Ted-Talks and interviews.

These are pieces of content that are slow paced and focus on only a few topics throughout

their entirety which make them a good addition to your mental diet.

Other variations of content such as audio books, blog posts, podcasts, and even documentaries

are healthy as well.

What you want to do is make sure that you are consuming some content in these forms

on a daily basis and slowly try to aim for it to be at least half of what you consume

over time.

Again it's totally fine to use social media on a daily basis, but you need to balance

it with some healthier content consumption.

Another important thing to add – is when consume content you have to try your best

not to multi-task.

Because checking social media on your phone while watching a Ted-Talk is equivalent to

eating a cake while eating a salad.

It's not going to help at all.

And when you consume content you should try your best to finish whatever you start.

Make a habit of reading the entire article.

Or watching the entire video.

Or finishing the entire chapter.

This will allow you to train those focus muscles even outside of the mental gym.

And that's it, the solution to improving your focus depends on how much you train your focus

muscles and also what sort of content you consume on a daily basis.

There really isn't a shortcut, just like how there isn't a shortcut with losing weight

– it's an ongoing battle and a lifestyle change that you have to make.

I hope this video was helpful and besides that guys stay tuned.