Why You're Always Distracted & Procrastinating - 5 Tips On How To Be Focused
Summary
TLDRIn this video, June Yu discusses the importance of focus in our digital era and how distractions, especially from phones, hinder progress. She offers practical tips to improve focus, such as using grayscale mode, time blocking, avoiding multitasking, and prioritizing self-care. June emphasizes the need for a plan, deep work sessions, and aligning goals with personal values for true success.
Takeaways
- 😲 Attention is the most valuable currency in the digital era, and it's crucial to be aware of how it's being captured by social media and advertisements.
- 🔍 Documenting daily exposure to digital distractions can reveal the significant amount of time spent on unproductive activities.
- 🛡️ Implementing strategies to combat digital distractions, such as using focus apps or setting your phone to grayscale, can improve focus and productivity.
- 📅 Having a plan, specifically a time-blocking schedule, is essential for managing distractions and making progress towards goals.
- 🚫 Avoiding multitasking and focusing on one task at a time can significantly improve efficiency and reduce the impact of 'attention residue'.
- 🌟 Identifying and scheduling peak productivity windows can help ensure that the most demanding tasks are tackled when energy levels are highest.
- 💪 Taking care of oneself through mental, physical, and spiritual health, as well as maintaining honest accountability, forms the foundation for sustained focus and success.
- 🧘♂️ The importance of aligning goals with personal values to ensure that success is defined by the individual, not societal expectations.
- 📱 Practical tips for reducing phone addiction are provided, such as using separate alarm clocks and repurposing phones to enhance focus.
- 🎯 The significance of deep work sessions and the detrimental effects of constant switching between tasks on overall productivity.
- 🌱 The emphasis on building a strong foundation through the four internal pillars for long-term success and fulfillment.
Q & A
What is considered the number one currency in the digital era according to the video?
-In the digital era, attention is considered the number one currency.
What is the importance of documenting exposure to social media or advertisements as suggested in the video?
-Documenting exposure helps to understand the impact of algorithms on retention and attention, which are key analytics for advertisers and social media platforms.
Why is focus considered a bridge between the life you're currently living and the life you want to live?
-Focus is the bridge because it is the skill that allows you to concentrate on what matters and make progress towards your goals, rather than being distracted by the abundance of inputs in society.
What are some practical ways to have a healthier relationship with your phone as mentioned in the video?
-Some practical ways include putting your phone on grayscale, using a separate alarm clock, using focus apps to limit access to distractions, and repurposing your phone to keep you accountable and focused.
How does having a plan help combat distractions and improve focus?
-Having a plan helps by reducing the number of decisions you have to make throughout the day, allowing you to allocate time for tasks and ensuring you make progress towards your goals instead of getting distracted.
What is the concept of 'attention residue' and why is it significant when multitasking?
-Attention residue refers to the lingering focus on a previous task when switching to a new one, which can reduce efficiency because part of your working memory is still associated with the previous task.
Why is it important to schedule your peak productivity window in your daily routine?
-Scheduling your peak productivity window ensures that you are working on your most demanding tasks during the time of day when your energy and focus are at their highest.
What does the video suggest about the relationship between taking care of oneself and achieving focus?
-The video suggests that taking care of oneself in terms of mental, physical, and spiritual health, as well as maintaining honest accountability, is crucial for achieving focus and making true progress.
How does the video define success in the context of improving focus and productivity?
-Success is defined as aligning your goals and tasks with your personal values and making progress in a way that is meaningful to you, rather than being distracted by societal expectations.
What is the role of a mentor in the context of the video's discussion on focus and productivity?
-A mentor can guide individuals in understanding the importance of foundational pillars such as mental, physical, and spiritual health, and honest accountability, which are essential for improving focus and achieving personal success.
Outlines
📱 Managing Smartphone Addiction
The video emphasizes the importance of attention in our digital age, highlighting how constant exposure to social media and advertisements can distract us from achieving our goals. The speaker, June Yu, introduces the concept of 'retention' and how it affects our focus. She suggests practical strategies to reduce phone usage, such as using grayscale mode, having a separate alarm clock, and utilizing focus apps to block distractions. The goal is to redirect our attention to meaningful tasks and progress towards the life we desire.
📅 The Power of Time Blocking
This paragraph discusses the detrimental effects of multitasking and the benefits of time blocking. June Yu explains that multitasking can lead to 'attention residue,' where our focus is divided and productivity suffers. She advocates for deep work sessions and the importance of scheduling peak productivity times. The speaker also introduces a 60-day challenge in their mentorship program, focusing on building internal pillars of mind, body, spirit, and accountability. The emphasis is on aligning daily tasks with personal values and goals, rather than societal expectations, to achieve true progress and success.
Mindmap
Keywords
💡Attention
💡Retention
💡Distraction
💡Focus
💡Algorithms
💡Phone Addiction
💡Time Blocking
💡Multitasking
💡Attention Residue
💡Peak Productivity Window
💡Internal Pillars
Highlights
The number one currency in the digital era is your attention.
Documenting daily exposure to social media or advertisements reveals the importance of retention and attention.
Distraction is more likely in society due to an abundance of auditory and visual stimuli.
Being unaware of distractions can be dangerous.
June Yu introduces the video's focus on four key areas to encourage awareness and combat distraction.
Focus is a skill that can be built, not just a natural ability.
Phones are a major distraction, and managing phone usage is crucial for better focus.
Spending over 12 years on your phone in a lifetime is a significant time investment.
Practical ways to reduce phone addiction include using grayscale mode and having a separate alarm clock.
Focus apps like Freedom can inhibit access to distracting apps and the internet.
Recording yourself or using a study buddy can help repurpose your phone for accountability.
Mental focus follows visual focus, so reducing visual distractions is key to better focus.
Having a plan is essential to avoid being easily distracted.
Creating a time block schedule helps in making better daily decisions and avoiding stagnation.
Time blocking can include work, rest, and play, not just work-related tasks.
Multitasking is less productive than focusing on one task at a time due to attention residue.
Deep work sessions are crucial for productivity and require eliminating distractions.
Scheduling peak productivity windows aligns with natural energy fluctuations for optimal focus.
Taking care of oneself, including mental, physical, and spiritual health, is foundational for focus and productivity.
Aligning goals with personal values and not just societal expectations is crucial for true success.
June Yu encourages focusing on the four internal foundational pillars for daily improvement in focus.
Transcripts
the number one currency in our digital
era is your attention and if you don't
believe me I'd like you to take just one
day where you document all the times
that exposed to either social media or
an advertisement whether you know it or
not all of those algorithms are backed
on one really important analytic called
retention or better yet your attention
you see the bridge between the life that
you're currently living and the life
that you want to live is focused but in
our society we're exposed to such an
abundance of inputs whether it be
auditory or visual stimuli and because
of that it's much more likely that we're
distracted it can be that much more
dangerous when we're not aware that
we're being distracted so in today's
video we'll be discussing the four key
areas that perhaps you're not
necessarily cognizant of that will
encourage you to be and then also how to
combat it so that you can achieve true
Focus too my name is June Yu if you're
new to the channel welcome if you're
returning welcome back focus is that one
thing that whether you're a student or
in your careers so you just want to
improve your personal life that we all
want but most people don't understand
that it's a skill that we can build but
hopefully I can convince you after this
video give this video a thumbs up and if
you have any questions at all please
leave them below I'm more than happy to
respond to you and of course subscribe
with that being said sit back relax and
enjoy the video I think it only makes
sense that I start with all of our
favorite distraction and that's our
phones but perhaps we don't understand
the gravity of this issue and I
certainly did didn't if you spent 4 and
1/2 hours on your phone on a daily basis
and I can certainly attest that I'm
guilty of having done way more than that
you'll have spent over 12 years on your
phone in your lifetime and consider the
fact that you're spending additional
about 36 years of your life either
sleeping or working and the much of your
young life is in school these years add
up very very quickly so imagine the
progress that we can have if we can have
a healthier relationship with our phones
if we can stop our addictions to our
phones then perhaps we can put our focus
in areas that actually matter to us and
then we can have those types of
progressions towards the life that we
want to be living and I believe that
there are practical ways to go about
doing that and I'm just going to run
through really quickly some of my
favorites the first one is putting your
phone on Gray scale in order to reduce
the visual stimuli the second one is
having a separate alarm clock in order
to disrupt The Habit Loop of waking up
in the morning going to your phone to
snooze your alarm and then going and
mind LLY scrolling you can prevent that
all together by having a separate alarm
clock and leaving your phone in a
completely different room number three
use Focus apps perhaps ones like Freedom
or ones that will inhibit your access to
the internet or your favorite social
media apps and so that for a period of
time you can remain focused on whatever
task is in front of you record yourself
or FaceTime a study buddy whatever you
can do to repurpose your phone and make
it something that will keep you
accountable will keep you focused versus
distracted is it a really great idea too
so I believe if you can start
implementing these tips you'll have a
lot of success because we always have to
remember that our mental focus follows
our visual Focus so if we're visually
distracted with our phones we'll always
be distracted mentally too but if we can
prevent that all together that's how
we're able to achieve better focus
number two you don't have a plan the
worst thing that you can do if you're
somebody easily distracted is not have a
plan you have to understand that we as
human beings make thousands of decisions
each day whether they be conscious ones
or subconscious ones it's in those
moments that we are trying to make a
decision that we end up choosing the one
that keeps us stagnant that keeps us
comfortable that keeps us from doing the
things that we know we should or have to
do and that's why we tend to skip our
workouts or tend to skip our study
sessions and I don't want that to be you
and an easy way to combat all of this is
creating a Time block schedule for
yourself and this is an opportunity for
you to group potentially similar task
together and allocate chunks of your day
or blocks of your days Associated to
those tasks and when you can do this in
preparation of that day whether it's the
day before week before however you want
to go about it it allows you to follow
this plan and and I find people
immediately challenge this point and say
I don't think a schedule is meant for me
I'm somebody more spontaneous I don't
believe that I will thrive in a
structured environment like that and
what I want you to know is that time
blocking doesn't have to be only
associated with your work you should
absolutely blocking out times for your
rest and your plays and things that you
just enjoy out of life but you
absolutely also should include your work
and things that are important for you as
you try to move the needle on a daily
basis and that opportunity for you to
create a plan ahead of that day ensures
that you're making the right decisions
that day you don't have to worry about
the chaos that ensues when we're making
thousands of decisions each day so I
really really encourage you to do this
there are many many apps that will help
you facilitate this process it can be
simply your Android Calendar your Apple
calendar your Google calendar however
you want to go about it please start
time blocking number three you are
multitasking I used to be under the
false impression that in order for me to
be a more productive person I to learn
how to split my attention up with a
bunch of different tasks at any given
moment when in reality I've learned that
the way to be productive is by simply
eliminating every other task or any
other distraction and just fixating on
the work that you should be doing in
that given moment that's it and it's
really because of something called
attention residue and people don't
understand the significance of this
issue you see people will say something
along the lines of what's the issue of
me looking at my phone and glancing and
seeing some not notifications and then
just going back to my work that only
took me 5 Seconds just now but in
reality there's something called
attention residue and that explains how
when we try to switch from one context
to another or one task to another our
attention isn't able to immediately go
to that second task it isn't able to at
least 100% go there and actually there's
a shadow there's a glimmer there's a
part of our working memory that's still
associated with that prior task so you
can understand the lack of a efficiency
that happens that's why deep work
sessions are so extremely important and
now that we've talked about time
blocking the one thing that I need you
to start scheduling on a daily basis is
your Peak productivity window now when
you do that it's going to be up to you
it should be aligned with your natural
energy fluctuation especially when it's
heightened right and then of course your
free time but if you can prioritize that
on a daily basis you know that you will
always move the needle that you will
always be able to get your most
demanding tasks on each day so I really
believe the more that you can stray away
from multitasking and learn how to
prioritize your task and execute them
one at a time you'll find yourself being
a lot more productive number four you're
not taking care of yourself and although
that might sound like a cliche I
actually think it's the most important
one on this list recently in our
mentorship program we have initiated a
60-day challenge and all of our members
for the first 30 days will be building
there are four internal pillars the mind
the body the spirit and honest
accountability and so can you on a daily
basis improve your mental health your
physical health and your spiritual
health while also ensuring that you're
holding yourself accountable honestly so
you can meet the depths of those pillars
consistant you see I can teach you how
to have better focus for the task that
you deem to be important in that moment
but in reality if that task or that
responsibility or the goals that you're
chasing after don't necess neily align
with where you actually want to go and
does it really matter if the goals in
your life don't actually align with your
value system and it's actually just
superimposed On To You by societal
expectations where's the winning in that
already in our mentorship program our
members have understood the importance
of this Foundation because it completely
changes your perspective and the way
that you view what you do facts how you
do what you do we know that and if you
can always ensure that you're staying
aligned versus being distracted by what
Society tells you to do there's some
true progress that can be made I've seen
this happen so many times where quote
unquote the people that we deem to be
highly successful in life whether it be
status or fame or a ton of money there's
actually a lot of hardship behind the
scenes because along the way they've
lost sight of that Foundation I don't
want that to be you so whether you join
us in our mentorship program and there's
still some spots left or whether you
decide to take this on your own I really
encourage you to focus on those four
internal foundational pillars on a daily
basis and I promised you there's going
to be some tremendous success and
success in the way that you define it
okay and that's the important part so we
talked about in this video how to not be
addicted to your phones how to actually
construct a meaningful plan how to stop
multitasking and actually increase your
productivity and now the four internal
pillars and I believe if you can start
to be more cognizant of those four areas
of life you will be able to immediately
improve your focus if you enjoyed this
video give it a thumbs up leave your
comments below and of course subscribe
and until next time I love you guys so
much and take care of yourselves okay
[Music]
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