How to Kill Distractions like a Pro? π₯
Summary
TLDRThis video discusses how to overcome distractions and enhance focus while studying. The speaker shares a two-step approach: short-term strategies, like using timed 'sprints' to improve concentration, and long-term habits, such as eating well, getting enough sleep, meditating, avoiding relationships during exam preparation, and reducing high-dopamine activities like social media. By incorporating these techniques, viewers can develop 'laser focus' and significantly improve their productivity and performance in exams. The video encourages commitment to these practices for lasting success.
Takeaways
- π Many students struggle with maintaining focus and avoiding distractions during study sessions.
- π― Distractions can waste over two hours a day, affecting productivity and progress.
- β± A method called 'ultradian sprints' involves 90-120 minute focused study sessions without distractions.
- π΅ Cut out external distractions, including phones, and set a clear goal for each study session.
- π Start with smaller study intervals (25 minutes) and gradually increase to longer durations.
- π Healthy lifestyle habits, such as good nutrition and sleep, play a critical role in maintaining focus.
- π§ Meditation for 15 minutes daily helps boost focus and reduce distractions.
- π Avoid emotional distractions, such as relationships, during exam preparation as they can waste time and energy.
- π« Say no to high dopamine activities like excessive social media scrolling or watching content that can disrupt focus.
- πͺ Incorporating these strategies consistently can help students build long-term focus and productivity.
Q & A
What is the main issue students face while studying, according to the video?
-The main issue students face is distractions, which prevent them from focusing and studying effectively for extended periods.
What is the 'Aladan Sprint' method mentioned in the video?
-The 'Aladan Sprint' method involves studying for 90-120 minutes straight without distractions, while setting a timer and specific goals. External distractions like phone calls or messages are minimized during the sprint.
Why does the video suggest starting with 25-minute sprints rather than 90 minutes?
-For people who struggle to focus for long periods, it's recommended to start with shorter sprints of 25 minutes and gradually increase the duration to 90 minutes as they build focus and endurance.
What are the five long-term habits that help improve focus according to the video?
-The five long-term habits are: 1) Healthy eating, 2) Getting 7-8 hours of sleep, 3) Daily meditation for 15 minutes, 4) Avoiding relationships during exam preparation, and 5) Avoiding high dopamine activities like scrolling social media or watching inappropriate content.
Why is sleep important for improving focus and memory?
-Sleep is critical because it helps the brain consolidate memory and improves cognitive function. Lack of sleep can significantly impair focus and memory retention.
Why does the video suggest avoiding high dopamine activities like social media?
-High dopamine activities like social media scrolling create distractions and reduce a person's ability to focus. Avoiding these activities helps build self-control and focus.
How does the video relate emotions to productivity during exam preparation?
-The video explains that managing emotions is crucial because they translate into energy. Uncontrolled emotions, especially those arising from relationships, can waste time and disrupt productivity.
What is the significance of writing down the five habits and sticking them on a wall?
-Writing down the five habits and placing them where they are visible daily serves as a constant reminder, helping to reinforce the importance of following these habits and making them easier to adopt.
How does the video suggest gradually improving focus over time?
-The video suggests treating focus improvement like leveling up in a video game: start small with 25-minute sprints and gradually increase the duration week by week until 90 minutes can be achieved without distraction.
What final task does the video give to viewers to help them stay committed?
-The video asks viewers to write down the five focus-building habits on a piece of paper, stick it on their wall, and comment 'task completed' once theyβve done it. This helps them stay committed to the process.
Outlines
π Struggling with Focus and Distractions
The paragraph opens by addressing the common issue of struggling to stay focused while studying. It highlights how students aspire to study for long hours and excel academically, but they are often plagued by distractions. The author provides relatable examples, like being physically present in a classroom while mentally wandering elsewhere. This section promises that the video will offer solutions to help students develop 'laser focus' and eliminate distractions, introducing the speaker, Tarun, an IIT graduate, who shares personal experiences with exam preparation and distractions.
π¨ Short-Term Solutions: Aladan Sprints
This paragraph introduces a short-term solution to distractions called 'Aladan Sprints,' a method where students work for 90 to 120 minutes without leaving their study space. The author advises cutting off all external distractions such as phones and setting clear goals for each study session. Although it is difficult for beginners to follow this method immediately, the suggestion is to start with shorter 25-minute sessions and gradually increase the time. The aim is to eventually reach longer, more focused study periods and consistently perform 3 to 4 sprints per day for 3 months to improve focus and academic performance.
π Long-Term Solutions: Building Habits for Focus
This section shifts the focus to long-term solutions that can enhance concentration and focus through lifestyle changes. The speaker emphasizes building five key habits: eating healthy, getting enough sleep, meditating daily, avoiding relationships during exam preparation, and reducing exposure to high-dopamine activities like scrolling through social media. Tarun shares personal experiences, such as conducting a 50-day dopamine detox, which helped him boost productivity and focus. The underlying message is that controlling your habits and energy management are essential for improving focus.
π Actionable Task and Call to Action
The final paragraph provides a simple task to viewers: go back to the section on five key habits, write them down on a piece of paper, and stick it to a wall where they can see it daily. This action will help reinforce habit-building. The video concludes with a call to subscribe to the channel, aiming to reach 500K subscribers. The author ends on a motivational note, encouraging viewers to follow through on the advice provided.
Mindmap
Keywords
π‘Distractions
π‘Ultradian Sprints
π‘Laser Focus
π‘Short-term Solutions
π‘Long-term Solutions
π‘Timer and Targets
π‘Sleep
π‘Meditation
π‘High-dopamine Activities
π‘Procrastination
Highlights
The video will teach you how to eliminate distractions and develop 'laser focus' while studying.
The average human brain gets distracted more than 11 times an hour, costing students two hours of productivity daily.
Aladan Sprints method: study for 90 minutes straight without distractions, including phone or text messages.
To effectively focus, start with 25-minute sprints and slowly increase to 90 minutes over time.
The short-term solution is learning to sprint-study, but the long-term focus requires lifestyle changes.
Five long-term habits include: improving diet, prioritizing 7-8 hours of sleep, and meditating for 15 minutes daily.
The importance of sleep is highlighted by a 100-hour sleepless experiment, proving memory is tied to rest.
Say no to relationships during exam preparation to avoid emotional distractions that can derail focus.
A 50-day dopamine detox can significantly improve productivity and focus by avoiding high-dopamine activities like scrolling social media.
If students can do 3-4 sprints daily for 3 months and adopt long-term habits, they will develop superhuman focus.
Tasks should be supported by setting a clear target, using a timer, and eliminating all distractions.
Developing focus is more about managing your lifestyle and emotions rather than sheer motivation.
Energy management is key to productivity; emotions can directly influence energy levels and focus.
Write down the five long-term habits and stick them to your wall for daily reminders to build the habits.
Final message: consistent practice of these strategies over time will transform focus, with lasting results.
Transcripts
you want to study for four hours
straight but you can't you want to
finish all your work in one sitting but
you can't you want to be the topper of
the class but how you can't even sit and
study for 20 minutes straight without
distractions your books are in front of
you your teacher is teaching something
your friends are talking to you but
guess what you are not present over
there you're thinking about something
else your body is in the class but your
mind is in Kenya see if any of these
things feel relatable to you boys and
girls you're in the right place this is
the video that will change everything
for you because if you follow everything
that I tell you in the next 4 minutes
you'll never be distracted again while
you're studying and you'll develop
something called the laser
focus so hello everyone welcome back and
if you're new here my name is tarun and
I'm a reason graduate from it kakur so
after years and years of preparing for
multiple exams performing great in some
of them but also messing up in a few I
clearly understand that there are so
many problems which can completely
destroy a student's exam preparation
like the lack of motivation sleepiness
exam fear procrastination and a lot of
other things yet the most serious
problems that even very highly motivated
students face on a daily basis is
something called the distractions on an
average our human brain gets distracted
more than 11 times in an hour while
studying and these distractions cost us
more than 2 hours every single day think
about it like what if you can actually
save these hours awesome you'd be having
two extra hours every single day when
compared to your classmates that's crazy
but how do we do that simple here's the
solution and we'll have to solve this
problem in two different steps the first
step is a set of shortterm Solutions and
then to make these short-term Solutions
more effective we need the long-term
Solutions and firstly let's start with
the short-term
[Music]
Solutions I mean imagine you have an
exam coming in a couple of days weeks or
even couple of months you can use a
simple set of five rules to be
distraction free while you sit in study
so this method is called aladan Sprints
which is my personal favorite where you
sit for 90 minutes to 12 minutes
straight to do a particular task without
getting out of your study space you
can't even get out of the place for food
and water water you should cut down all
the external distractions like phone
calls or text messages or maybe even
lock your phone somewhere else if
possible and finally you support your
Sprint by putting a timer in front of
you and having a Target return on a
piece of paper in front of you got it
study space timer targets no T switching
and finally cut down all the external
distractions if you can do around three
to four Sprints every single day for the
next 3 months no one can stop you from
becoming a Topper but then to be very
honest it's not so easy for a normal
person to do an alran Sprint when they
can't even sit and stud for 10 minutes
straight without distractions right
that's why we start with something
around 25 minutes go work Sprint and
then slowly increase the time that you
can sit and study every single week till
you reach 90 minutes think of it like a
video game that you're playing slowly
increase the level got it but this is
rather a short-term solution because it
actually doesn't solve the long-term
problems like developing insane Focus so
how can they naturally sit and study for
longer hours without getting distracted
to be honest research says that this is
actually more connected to a lifestyle
sty than the motivation that we actually
have so now coming to the long-term
solutions that we
have these are the five different habits
that you should be building in order for
your brain to develop insane Focus while
doing this ultradian Sprints the first
one you are what you eat so don't
directly go outside and eat some random
street food the second one in the arms
of sleeve distractions surrender get 7
to 8 hours of sleep every single day see
this is coming from a person who
actually did not sleep for 100 hours
straight not going to sleep for 100
hours and see what happens to check how
our memory actually depends upon our
sleep so when I say it I mean it the
third one meditation is the key meditate
at least for 15 minutes every single day
the problem is that everyone tells it
but no one follows this the fourth one
is a trickier one say no to any kind of
relationships during your preparation to
an examination because it's not just
about managing your time but more about
managing your emotions because emotions
directly convert into energy and you
need to strategically deploy both your
time and energy in order to finish a
task quickly and sometimes your entire
day week or even entire month will get
wasted if something goes wrong in the
relationship now the final one the fifth
one but I guess one of the most
important things in this entire list
this has been my personal favorite for a
long time now say no to high dopamin
activities like scrolling reels and
watching Pawn I've personally done a
50-day dopamin detox myself and I have
to say a lot of things have changed
after that I've become more productive
I've become much more sharp and I was
able to sit and do all the tasks so much
quickly I felt like I've actually
upgraded to a higher level in the real
life and you can do that too but just
remember this if you can't control
yourself you won't be able to control
anything in your life and life would
never make a weak human being to the
best so decide who got it so with that
being said the conclusion if you at this
point of time can do three to four
ultradian Sprints every single day for
the next 3 months along with adapting
all these five long-term habits you will
become a super human and not even God
would be able to distract you while
you're sitting there and studying I mean
not in little sense but but yeah you you
you got the point right finally before I
end this video here's a very simple task
for you scroll back to the point of the
video where I was talking about five
habits that you should be building write
them on a piece of paper and stick it to
the wall in front of your bed because
when you see it every day it gets easier
for you to build those habits pause the
videos right now just just go write it
come back and write task completed in
the comments below once you finish
it so that's all for the video now I'm
like back with Full Throttle on the
Channel I really want to get to 500k man
like so if you're someone who's watching
without subscribing like just hit the
the
the microphone check make it a
microphone check give it a microphone I
make the make a microphone dead don't
step to me newbie I could truly be moody
I could have played the Grinch
in the movies I've been a part time
shadow
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