How to 16x Your Focus Permanently in 5 Mins (from a Med Student)

Summary

This video introduces the Venn Method, a four-part strategy to enhance focus and study efficiency. It suggests setting clear, specific goals to initiate focus, using progressive overload to extend focus duration, and actively engaging with the material to maintain deep focus. The script also addresses common distractions and proposes a refocus meditation technique to regain focus quickly. The method aims to help viewers, including those with ADHD, to study more effectively and efficiently.

Takeaways

• 📚 The Venn Method is a four-part strategy designed to maximize focus and study efficiency.
• 🎯 Having a clear and specific goal for studying can help overcome the initial barrier to focus, similar to how we focus on our phones for entertainment.
• 🧘 Progressive Overload for Focus involves gradually increasing the duration of focus to build mental strength, similar to increasing weights in physical training.
• ⏱ Setting a timer and challenging oneself to extend the focus time can help improve the ability to concentrate for longer periods.
• 📈 Measuring tasks instead of time can provide a personalized approach to focus longer and more effectively.
• 🚫 Contrary to the common advice, the speaker suggests not getting rid of distractions but instead taking control over them to improve focus.
• 🤓 Actively engaging with the study material by summarizing what is learned can enhance focus and retention.
• 🕒 Applying Parkinson’s Law by setting time constraints for tasks can increase the pressure to focus and complete work efficiently.
• 🧘‍♂️ Refocus meditation, focusing on breathing and a point in the forehead, can train the brain to return to a state of focus and maintain momentum.
• 🧠 The practice of refocusing can make the brain hyperaware of when it loses focus, helping to regain it quickly during study sessions.
• 💎 The speaker mentions the Diamond study system as an effective method for remembering everything learned with minimal study time, which is discussed in another video.

Q & A

What is the Venn Method mentioned in the video?

The Venn Method is a four-part strategy the speaker uses to maximize focus and study efficiently, which also helps to manage time for other important activities.

Why do people find it easier to focus on their phones or TV compared to studying?

The speaker suggests that it's because there's a predetermined goal when using a phone or watching TV, which is to be entertained and unwind, whereas studying often lacks such clear objectives.

How does setting a clear goal for studying help with focus?

Setting a clear goal provides the brain with a target to work towards, which can trigger a dopamine release when achieved, similar to the satisfaction gained from scrolling on a phone, and reduces confusion on what to do.

What is the concept of Progressive Overload for Focus?

Progressive Overload for Focus is the idea of gradually increasing the duration of focused study sessions to build mental strength, similar to increasing weights in physical training.

How does the speaker suggest managing distractions while studying?

Instead of eliminating distractions, the speaker proposes proving to oneself that focus is possible even with distractions present, thereby taking control over them rather than being controlled by them.

What is the purpose of actively engaging with the study material?

Actively engaging with the material helps to absorb information more effectively by regularly summarizing what is being learned, which also serves as a test of comprehension.

What is Parkinson's Law and how does it apply to studying?

Parkinson's Law states that 'work expands so as to fill the time available for its completion.' Applying this to studying means setting a strict time limit to complete a task, which can improve focus and efficiency.

What is the role of refocus meditation in maintaining study momentum?

Refocus meditation trains the brain to return to a state of focus by practicing bringing attention back to breathing and a point on the forehead, which can help regain focus quickly when it wanders during study sessions.

How long should one practice refocus meditation according to the video?

The speaker suggests practicing refocus meditation for 13 minutes to train the brain to maintain focus.

What is the Diamond study system mentioned at the end of the video?

The Diamond study system is a method the speaker uses to remember everything learned at med school with only 2 hours of studying a day, though the specifics of the system are not detailed in the provided transcript.

How does the speaker measure the effectiveness of their focus time?

The speaker measures focus time by setting a timer and stopping it when they lose focus, using this as a baseline to beat in subsequent study sessions by increasing the duration.

Outlines

00:00

📚 Mastering Focus with the Venn Method

The video script introduces a four-part strategy known as the Venn Method, designed to enhance focus and study efficiency. It addresses the common issue of being unable to concentrate on studies despite being easily engrossed in activities like using a phone or watching TV. The script suggests that the problem is not an inability to focus, but rather a lack of clear, predetermined goals for studying. It emphasizes the importance of setting specific and frequent study goals to trigger the brain's reward system and maintain focus. The method also involves applying 'Progressive Overload for Focus' to gradually increase focus duration and eventually measure focus by task completion rather than time. The speaker mentions that distractions are not the enemy, and that proving one's ability to focus amidst distractions can lead to better control over them. Lastly, the script hints at the importance of deep focus for efficiency and the use of active engagement and time constraints to achieve it.

05:01

🧘‍♂️ Boosting Study Efficiency with Refocus Meditation

The second paragraph delves into maintaining focus and the challenges of regaining momentum after a brief loss of concentration. It introduces 'refocus meditation' as a technique to train the brain to return to a focused state. The meditation involves sitting for 13 minutes, concentrating on breathing and a point just above the eyes, and redirecting attention whenever the mind wanders. This practice is said to strengthen the brain's ability to refocus, making it more aware of when it loses concentration. The script asserts that this method is beneficial for everyone, including those with ADHD, and encourages viewers to try it out due to its potential to enhance focus for extended study sessions. Additionally, the paragraph mentions the 'Diamond study system' which the speaker uses to remember everything learned in medical school with only two hours of daily study, and invites viewers to learn more about this system in a separate video.

Keywords

💡Focus

Focus refers to the ability to concentrate attention on a particular task or object. In the context of the video, it is the central theme as the speaker discusses strategies to improve focus during study sessions. The script mentions that people can easily focus on their phones or TV but struggle with studying, highlighting the need for deliberate focus techniques.

💡Venn Method

The Venn Method is a four-part strategy introduced by the speaker to enhance focus and study efficiency. It is a key concept in the video, as it outlines a systematic approach to maximizing concentration and productivity. The method is not explicitly detailed in the script, but it is implied to involve setting goals, managing distractions, and applying progressive overload for focus.

💡Predetermined Goal

A predetermined goal is a clear and specific target set before starting a task. In the video, the speaker suggests that having a predetermined goal for studying can help overcome the initial barrier to focus, as it provides the brain with a target to work towards, similar to how using a phone for entertainment is a goal in itself.

💡Dopamine

Dopamine is a neurotransmitter associated with reward and pleasure. The script explains that achieving a study goal can trigger a dopamine release, which motivates continued effort, akin to the satisfaction gained from scrolling through a phone.

💡Progressive Overload

Progressive Overload is a concept from exercise physiology, but in this video, it is adapted to improve mental strength by gradually increasing the duration of focused study sessions. The speaker uses a timer to establish a baseline focus time and then aims to exceed it, thereby training the mind to focus for longer periods.

💡Distractions

Distractions are stimuli that divert attention away from the task at hand. The video suggests an unconventional approach by not eliminating distractions but rather learning to focus despite their presence, which can lead to a greater sense of control over one's attention.

💡Actively Engage

Actively engaging with study material involves more than just passively receiving information; it requires interaction and absorption. The speaker recommends summarizing or self-testing to ensure active focus, which helps in retaining and understanding the material more effectively.

💡Parkinson's Law

Parkinson's Law is the adage that 'work expands to fill the time available for its completion.' The script uses this concept to emphasize the importance of setting time constraints for tasks, which can increase pressure and focus, leading to more efficient study sessions.

💡Refocus Meditation

Refocus meditation, as described in the video, is a technique to regain and maintain focus by sitting for 13 minutes and concentrating on breathing and a point on the forehead. This practice is suggested to train the brain to return to focus when it wanders, which is particularly beneficial for maintaining momentum during study.

💡Momentum

Momentum, in the context of the video, refers to the continuous forward movement or progress in a task. Losing focus even for a brief moment can disrupt this momentum. The speaker emphasizes the importance of techniques like refocus meditation to maintain this momentum and prevent breaks in concentration.

💡Diamond Study System

The Diamond Study System is mentioned as a method the speaker uses to remember everything learned during medical school with only two hours of daily study. Although not detailed in the script, it is implied to be an efficient learning strategy that complements the focus techniques discussed in the video.

Highlights

A four-part strategy called the Venn Method is introduced to maximize focus and study efficiently.

The Venn Method has been beneficial for individuals with ADHD, suggesting its broad applicability.

The common issue of difficulty focusing on study compared to entertainment is addressed.

The importance of having a predetermined goal for studying to overcome the initial barrier to focus is emphasized.

Clear goals provide the brain with a target to work towards, enhancing focus and the desire to continue.

Setting specific and frequent goals during study sessions is recommended for maintaining focus.

Progressive Overload for Focus is introduced as a method to increase focus duration over time.

A timer is used to measure and improve baseline focus time with incremental increases.

The concept of measuring tasks instead of time for focus is presented for a personalized approach.

The idea of not getting rid of distractions but rather taking control over them is discussed.

Deep focus is distinguished from merely maintaining focus, with an emphasis on efficiency.

Actively engaging with the material by summarizing and self-testing is suggested for better absorption.

Parkinson’s Law is applied to create time constraints for tasks to enhance focus and productivity.

Refocus meditation is introduced as a technique to regain focus and maintain momentum.

A 13-minute meditation focusing on breathing and a point on the forehead is recommended for training the brain to refocus.

The Diamond study system is mentioned as an efficient method for remembering information with limited study time.

Transcripts

If you clicked on this video because the  typical advice to study at the library or  

remove distractions to magically make you focus  didn’t work, then you’re in the right place

because throughout my undergrad and  master’s degree, and now at med school,  

I made a reliable way to focus, using  a four part strategy called the Venn  

Method - and it helps me maximise focus and  study efficiently, so that I have enough time  

left in the day for the things i care about  - and it’s going to do the same for you.

And i had comments from some of you with ADHD,  

so stick around for the bonus point  that’s been shown to help anyone focus

So let’s start with the problem we all  have - why is it that when you’re on the  

phone or watching tv, you can focus  straight away without much effort?

But when you have to study, you can’t get  yourself to focus and you keep getting distracted

What it shows to me is that, we  don’t have a problem with focusing,  

since we can do that on our phone - and  i realised, that’s because there’s a  

predetermined goal - which is using your  phone to be entertained and to unwind

So to get over that initial  barrier to focus for studying,  

you need to improve your clarity by having  a predetermined goal for studying as well

because by having a clear goal,  your brain has something to work  

towards - and when you achieve that  goal, you get a hit of dopamine  

that makes you want to keep on going,  like how keep scrolling on your phone

And a goal makes your brain  less confused on what to do,  

because it’s aware of that target  you set for it to work towards

So make very specific and frequent goals when you  study - like right now, i set specific goals like  

doing 20 questions on psychiatry, and write notes  on the conditions i saw at hospital on the day

And for you at school or uni those  targets could be to go through 20  

pages of your textbook or lecture notes,  or write up the introduction of your essay

Ok so now you know how to get that initial focus,  

but how do you maintain it for more  than just 10 minutes? Normally,  

people say to get rid of distractions, but  I’d do the opposite, and i’ll get to why after

because first, the best way to focus for hours  is to apply Progressive Overload for Focus

Similar to how I’d increase the weights i lift  over time to get physically stronger, for focus,  

I’d increase how long i focus for to get  mentally stronger - and i do it in a specific way

First, I’d set a timer as soon as I start  working - and when i find myself losing focus,  

i stop the timer - and this  becomes my baseline focus time

So after a short break, i try to beat that  focus time by maybe another 10 or 20 minutes,  

and that time keeps on increasing as i get better

And back when my focus time got high enough, I  stepped up and started measuring tasks instead of  

time as my baseline for focus - so in my earlier  example of doing 20Qs and writing up notes,  

initially I’d focus for 20Qs then take  a short break, and then write up the  

notes - but now I’d do the tasks one after  the other, fully focused without breaks

So this baseline focus time’s good for  getting a personalised way to focus longer,  

because it gets you a bit out of your  comfort zone which you need to get better

And i mentioned to not get rid of  distractions - because the way i see it is,  

you can literally get distracted by nothing -  so if you can prove to yourself that you can  

focus when obvious distractions are there,  you take control over your distractions,  

instead of believing that just  your phone is enough to stop you

But focusing longer doesn’t mean much if you still  take a lot of time to get through things - for  

example, you might give yourself the whole day  to get an essay done, and just because you got it  

done at the end of the day, you think you focused  quite well, even if it wasn’t actually efficient

so we wanna make sure that we have deep focus to  make our study sessions as effective as possible

And the way to do this is to actively  focus - and this has two parts

The first is to actively engage and avoid  going through information without absorbing  

it - and the simplest way to actively engage  is to regularly summarise what you’re learning

Like my lectures are normally divided into  sections - once i get to the end of one section  

like a section on treatments for a condition,  I’d briefly summarise it to show that I’ve been  

actively focusing on what i’m learning, instead of  passively going through it and not really engaging

So if you’re at school or uni, break down your  content you’re learning into smaller chunks,  

or just test yourself for a few minutes  on what you’ve been learning over the  

past 30 minutes or an hour to  see how much you can remember

and the second part of this is to  apply Parkinson’s Law - and that’s  

making a time constraint for getting  through a certain amount of work

Like before I’d think oh i’ll  make sure to write my essay today,  

but not set a specific time limit -  so i’d end up losing focus throughout  

the day and only regain it towards the  end when i rush to meet that deadline

but when i started saying that I’ll  give myself 3 hours to write an essay,  

I give myself pressure knowing that if I  don’t focus, i won’t finish in time and i  

won’t meet my goal - and that gives a healthy  bit of stress to improve focus and performance

Now this next part of the strategy’s  been a reliable way to help anyone and  

seemingly a lot of people with ADHD, regain focus

because i know there’s a lot of times  where, i’d be focusing pretty well,  

then for literally 2 seconds i lose focus and  that could be enough to destroy any momentum

And what you can do to keep that momentum when  this happens, is to practice refocus meditation

And look, whether meditation works for you or  not, this is different - coz all this involves is,  

sitting for just 13 minutes, focusing on  your breathing and on a point just an inch  

into your forehead - and whenever  you find your thoughts moving away  

from your breathing or that point on your  head, then just realign your focus to them

because you might find that every 20 seconds,  or even every 5 seconds, your brain moves away  

from those two thoughts, but by bringing  attention back to them, you train networks  

in your brain to repeatedly return to a state  of focus - so over time, your brain uses this  

technique of refocusing when you study because  it becomes hyperaware of when it loses focus

And there’s no excuse to not try it out just once,  

coz 13 minutes to help you focus  for hours sounds worth the try

So focusing properly’s a big part of getting work  done - but the problem is, most people don’t study  

in a way that helps them learn as much and as  efficiently as possible - so in this video here,  

I talk about the Diamond study system I use that  helps me remember everything i learn at med school  

with only 2 hours of studying a day - and you  can learn how to do this by watching the video