How to Never Lose Focus Again

Summary

In this video, Dr. Justin Sun shares his strategies for maintaining deep focus and entering a state of flow, even under challenging circumstances. He discusses various factors influencing focus, such as diet, exercise, minimizing visual distractions, and creating an optimal work environment. Dr. Sun emphasizes the importance of attention span, rest timing, and controlling interruptions. He also highlights the role of auditory focus and suggests practical techniques like using noise-canceling headphones and white noise. Finally, he offers his top eight high-yield tips for enhancing focus and productivity, applicable to both neurotypical individuals and those with ADHD or ASD.

Takeaways

• 🧠 Focus is multifaceted and cannot be improved by simply trying harder. It involves a balance of controllable and uncontrollable factors.
• 🔄 Dr. Justin Sun emphasizes the importance of understanding and optimizing focus, rather than relying on a single technique.
• 🌞 The speaker suggests that diet and exercise can have a limited impact on focus, and should be balanced with other strategies.
• 🏞️ Limiting visual distractions can help maintain focus, but control over this factor is sometimes limited.
• ⏰ Task timing is crucial; scheduling tasks during peak focus times can significantly improve productivity.
• 🛋️ Creating a 'focus zone' separate from relaxation areas can enhance the brain's ability to concentrate.
• 🧘‍♂️ Training attention span through mindfulness meditation can lead to improved focus and other cognitive benefits.
• 🛑 Rest timing, like the Pomodoro Technique, helps maintain energy and focus through regular breaks.
• 🎧 Auditory focus through the use of white noise can effectively block out distractions and enhance concentration.
• 🚫 Controlling interruptions is paramount for maintaining focus, with strategies to minimize both digital and personal disruptions.
• 🛠 Task process and sleep are two additional factors that significantly influence focus and overall cognitive performance.

Q & A

What is the main topic of the video?

The main topic of the video is about maintaining focus and flow while working, even under challenging conditions such as fatigue, distractions, or lack of sleep.

Who is the speaker in the video?

The speaker in the video is Dr. Justin Sun, a learning coach, head of learning and iin study, and a former medical doctor.

What does Dr. Sun claim about increasing focus by trying harder?

Dr. Sun claims that you can't just increase your focus by trying harder, as focus involves various controllable and uncontrollable factors.

What is the purpose of the summary at the end of the video?

The purpose of the summary at the end of the video is to review all eight tips for staying focused, making it easier for viewers to remember and apply them.

Why does Dr. Sun mention his work schedule before the trip?

Dr. Sun mentions his work schedule to illustrate the challenges of maintaining focus while traveling and working in less than ideal conditions.

What is the significance of creating a 'focus zone' according to Dr. Sun?

Creating a 'focus zone' is significant because it helps separate the workspace from relaxation spaces, which can improve the brain's conditioning to focus during work and study.

What is the role of mindfulness meditation in improving attention span?

Mindfulness meditation helps improve attention span by training the mind to return to focus whenever it gets distracted, similar to exercising a muscle.

How does Dr. Sun suggest managing breaks during work to maintain focus?

Dr. Sun suggests taking frequent, shorter breaks based on the Pomodoro Technique or by observing when one starts to lose focus, and doing activities that re-energize during these breaks.

What is the importance of controlling auditory distractions for focus?

Controlling auditory distractions is important because sounds can powerfully distract or help one enter into a focused state, and optimizing this can significantly improve focus.

Why is controlling interruptions critical for maintaining focus, according to the video?

Controlling interruptions is critical because they can break the flow of focus, and if one is constantly interrupted, it becomes nearly impossible to maintain focus, regardless of other optimizations.

What are the two honorable mentions Dr. Sun provides that also impact focus?

The two honorable mentions are task process and sleep. Task process refers to the method used to complete a task, which should engage the right cognitive processes for better focus. Sleep is important for health, memory, learning, and cognitive performance, and sleep deprivation can severely impact one's ability to focus.

Outlines

00:00

🧘‍♂️ Mastering Focus: Techniques and Tips

Dr. Justin Sun introduces his video on maintaining focus under various challenging conditions such as fatigue, distractions, and lack of sleep. He emphasizes that focus is not just about trying harder and involves controllable and uncontrollable factors. He shares his top eight high-yield tips for staying focused and promises a summary at the end. Dr. Sun's background as a learning coach and former medical doctor is highlighted, and he encourages viewers to like the video for algorithmic support.

05:00

🏋️‍♂️ The Role of Diet, Exercise, and Visual Distractions

The second paragraph delves into the least impactful factors on focus, starting with diet and exercise. Dr. Sun mentions that while they play a role, they are not as critical as other factors. He suggests that visual distractions can be managed by positioning oneself in a less distracting environment or using a hoodie to narrow the field of view. The paragraph underscores the limitations of controlling visual distractions and its relative ranking in the list of focus factors.

10:02

⏰ Task Timing and Crafting a Focus Zone

Paragraph three discusses the importance of task timing, suggesting that scheduling tasks during one's peak focus times can significantly improve productivity. It also covers the creation of a focus zone, a dedicated workspace separate from relaxation areas, which can enhance the brain's ability to focus and rest. The paragraph acknowledges that while these factors are helpful, they may not always be within one's control.

15:03

🧘‍♀️ Enhancing Attention Span and Rest Timing

The fourth paragraph highlights the significance of an extended attention span, which can be trained through mindfulness meditation, offering benefits beyond focus. It also touches on rest timing, exemplified by the Pomodoro Technique, advocating for frequent short breaks to sustain focus and energy. The paragraph advises on how to effectively utilize breaks and the importance of not waiting until exhaustion to take them.

🎧 Creating Auditory Focus and Controlling Interruptions

In the fifth paragraph, Dr. Sun explains the power of auditory focus, using noise-cancelling headphones and white noise apps to block out distractions. He provides tips on matching white noise to the environment and mood. The paragraph concludes with the critical nature of controlling interruptions, both digital and personal, and offers strategies for minimizing them.

🛑 Prioritizing Interruption Management

The sixth paragraph emphasizes that controlling interruptions is the most crucial factor for maintaining focus. It offers practical advice on managing digital and personal interruptions, such as using do not disturb modes and communicating one's focus needs to others. The paragraph also suggests using signs or moving to a different location to avoid interruptions.

🛠 Task Process and Sleep: Honorable Mentions

The final paragraph provides two honorable mentions: task process and sleep. It explains that an effective task process can engage the brain and prolong focus, while sleep is essential for cognitive performance and memory consolidation. The paragraph stresses the importance of good sleep hygiene and the detrimental effects of sleep deprivation on focus.

Keywords

💡Focus

Focus refers to the ability to concentrate one's attention on a specific task or activity. In the context of the video, maintaining focus is crucial for productivity and efficiency, especially when dealing with distractions or fatigue. The script discusses various methods to enhance focus, emphasizing that it is not simply a matter of trying harder but involves understanding and manipulating several factors.

💡Flow

Flow is a mental state of complete immersion and focus on an activity, where one feels energized and fully involved. The video mentions 'flow' as an ideal state for deep work, where the individual is so absorbed in the task that distractions are minimized. The script outlines methods to achieve and maintain this state, even under challenging conditions.

💡Distractions

Distractions are anything that can draw one's attention away from the task at hand. The video script discusses various strategies to minimize distractions, such as creating a focus zone, using white noise, and managing interruptions. Distractions are presented as a significant obstacle to achieving and maintaining focus.

💡Task Timing

Task timing involves scheduling tasks and events during times when one is most likely to be focused and effective. The script suggests that understanding one's own rhythms and energy levels throughout the day can help in planning when to tackle different types of tasks, thus optimizing productivity.

💡Attention Span

Attention span is the length of time that a person can maintain concentration on a task without becoming distracted. The video emphasizes the importance of training one's attention span through practices like mindfulness meditation, which can help in staying focused for longer periods.

💡Rest Timing

Rest timing, exemplified by the Pomodoro Technique in the script, is the practice of taking breaks during work to maintain focus and energy levels. The video explains that taking frequent, shorter breaks can prevent exhaustion and help sustain a state of deep focus.

💡Auditory Focus

Auditory focus refers to the use of sound to enhance concentration. The script discusses using white noise or specific sounds to block out distracting noises and create an environment conducive to focus, highlighting the powerful impact of sound on the ability to concentrate.

💡Interruptions

Interruptions are breaks in one's concentration caused by external factors, such as people asking questions or digital notifications. The video script provides strategies for controlling interruptions, emphasizing their detrimental effect on the ability to focus and the importance of minimizing them for optimal productivity.

💡Mindfulness Meditation

Mindfulness meditation is a practice of focusing the mind on the present moment to achieve a state of calm awareness. The script recommends mindfulness meditation as a method to train attention span and improve focus, suggesting that it can lead to benefits such as emotional resilience and increased energy.

💡White Noise

White noise is a sound that is consistent and non-distracting, often used to mask other sounds or to create a background for concentration. The video discusses using white noise to drown out distractions and enter an immersive focus zone, with examples of how to match white noise to the type of distraction present.

💡Task Process

Task process refers to the method or strategy used to complete a task. The script mentions that an effective task process can engage the right cognitive processes, making it easier to maintain focus and stay in a flow state, which is crucial for consistent and sustainable productivity.

💡Sleep

Sleep is essential for health, memory, learning, and cognitive performance. The video script notes that sleep deprivation can severely impact one's ability to focus and perform, underscoring the importance of good sleep hygiene and a proper nighttime routine for maintaining focus and overall well-being.

Highlights

The speaker teaches methods to maintain focus even in adverse conditions like tiredness or distractions.

Focus is not just about trying harder; it involves controllable and uncontrollable factors.

Understanding and controlling focus factors is like adjusting a control dial.

The speaker's personal experience with maintaining focus during a high-stakes work trip in India.

The importance of optimizing focus factors based on the situation and day-to-day variability.

The least important factor for focus is diet and exercise, though they do have a limit to their helpfulness.

Limiting visual distractions by positioning and using visual aids like hats with hoodies.

Task timing is crucial, scheduling tasks when one is naturally more focused and effective.

Creating a focus zone by separating workspace from relaxation areas to enhance concentration.

Training attention span through mindfulness meditation for better focus over time.

Rest timing, using techniques like the Pomodoro Technique, to maintain focus and energy.

Creating auditory focus by blocking out distracting sounds with noise-cancelling headphones and white noise apps.

The powerful impact of auditory focus and the use of layered white noise to match the environment.

Controlling interruptions as the most critical factor for maintaining focus.

Strategies for managing digital and personal interruptions to enter deep focus states.

Using frequently interrupted time for preparation to maximize focus when it's possible.

Honorable mentions of task process and sleep as significant factors for focus and cognitive performance.

The video concludes with a summary of the top eight focus tips and a recommendation for further viewing on scheduling.

Transcripts

imagine having deep focus and perfect

flow every time you work in this video

I'm going to teach you the methods that

I use to consistently maintain Focus

even when I'm tired and exhausted not in

the right mood didn't get enough sleep

surrounded by distractions whatever it

is I'll go over what determines whether

your brain stays focused or not how we

can manipulate that to optimize our

focus and at the end I'll give you my

top eight high yield tips that I use for

my personal life to stay focused FYI to

my knowledge I am neurotypical but if

you have ADHD or ASD with hyperd

distractability this should help you too

and by the way there is a lot to cover

in this video so don't worry about

writing it all down I'm going to have a

summary at the very end where I go

through all eight tips for those of you

who are new to this channel welcome I'm

Dr Justin Sun I'm a learning coach and

head of learning and iin study I'm also

a former medical doctor for the past

decade I've worked with thousands of

people from around the world to help

them learn more efficiently and be more

focused before we jump into it I'd

appreciate if you give this video a like

it really helps with the algorithm so so

first of all let's talk about what Focus

means despite what your parents or your

teachers might have told you in the past

you can't just increase your focus by

trying harder it doesn't work that way

for example if someone slaps you in the

face every 5 seconds it's probably going

to be impossible to focus and this might

seem like an extreme example which it is

and I hope that's not happening to you

but it does bring up an important Point

Focus involves a lot of different

factors some of these factors we control

and some of these factors we can't

control having good focus in the real

world where things are generally

unpredictable is knowing which of these

factors matter and knowing how we can

control them it's like a control dial

you have to know how to turn them up and

turn them down and on some days you need

to optimize more of these factors and on

some days you need to optimize less it's

not about just a technique here or there

and the same technique doesn't always

work in every setting it's about

understanding what pulls you in and

pushes you out of focus in different

scenarios and on different days and

being able to optimize that for example

I'm currently filming in my hotel room

here in India I've been traveling around

cities meeting our students holding some

workshops and it's been an amazing

experience so far but it does mean that

my travel schedule keeps me on the Move

pretty often unfortunately for me I have

to do just as much work as I was having

to do before I went on this trip and

just for reference I was doing 100h hour

work weeks before coming on to this trip

FYI if you want to learn how I time

manage when I'm doing these 100 hour

work weeks I've got another video that

you can check out here so on this trip I

have to do work in a lot of very unideal

situations sometimes I'm working on the

plane sometimes I'm working in an Uber

and by the way Uber rides in India are

wild I usually don't have a proper desk

I'm usually constantly surrounded by

loud noises and distractions I'm

basically always always tired and I'm

usually between important events in fact

the other night I literally had to

borrow a pen from the restaurant and do

some work on a napkin because there

something that I had to get done and I

was running out of time the work I'm

doing is also pretty high stakes for my

business as well so I can't just get it

done every piece of work needs to be

done to a very high quality so this kind

of situation I need to know exactly how

to turn each of these dials to stay on

top of things and even if I'm just

sitting at home it's the same thing

sometimes it's just harder for me to get

my head in gear I have to know why and

what dials I can turn for that situation

so what are the factors that actually

matter and how do we control them there

is a lot of research on this and one

great resource that you can look at is a

place called the flow research

Collective which is basically a group of

researchers investigating flow and deep

flow and focus States there's a lot to

go through so I'm going to focus this

video on the things that have made the

most difference for me personally I'm

starting from the least important and

helpful in my opinion and also in my

professional experience to the most

helpful but remember that even any one

of these factors could potentially be so

out of control that that alone is enough

to put you out of focus so even the

least important one can't just be

completely ignored first off with number

eight is diet and exercise I know

certain foods make me feel bloated and

exercise helps with my cognitive

performance so when I'm super busy I try

to find time to get regular exercise in

over the years I've realized that when I

skip exercise it just makes things worse

but this Factor does have a limit and

how helpful it is I I think after a

certain point you're not really getting

many improvements anymore for example I

think diet can be really overrated

sometimes there are a lot of people that

are obsessed with trying to find the

perfect brain superfood but actually I

don't really think that it makes that

much of a difference and there's

certainly not enough research to suggest

that it does either so unless you're not

exercising at all and your diet is

completely whack this is probably going

to be the lowest priority item on the

list for you number seven is limiting

your visual distractions seeing

something distracting is distracting I

usually try to position myself somewhere

with a pretty nice view but there isn't

anything specific that's too interesting

that's going to distract me I like

having a nice view because I can be

working and then I can look up and gaze

out into the distance which is something

that I do when I think about things and

I notice that if I'm looking up and I

see just a wall right in front of me or

there is something distracting that does

pull me out of focus if I'm not able to

position myself like that I can

sometimes wear a hat with a hoodie it

just Narrows my field of View and if

that isn't enough or you just don't want

to do that then there's not really much

more else that you can do and at this

point I just have to deal with it and

this is the reason why this doesn't rank

so highly because the amount you can

control this is somewhat limited and

even if you can't control it it usually

is not going to be as beneficial as the

next items and number six is Task timing

I talk a lot more about this in my

scheduling video here but the main idea

is that you want to schedule tasks and

events during your day when you know

you're going to be more focused and

effective for that task for example I

like to do more deep work that requires

a lot of concentration in the mornings

and I try to do more menial timec

consuming but lower mental effort work

during the evenings the only way that

you can really figure this out though is

to try it out yourself observe and

experiment again this one is actually

really helpful and if you can nail this

one down then it does make a really big

difference again I took a lot more about

that in my scheduling video but I'm

ranking a little bit lower because you

can't always control this and even if

you don't get this it's still possible

to do really good focused work number

five is to craft a focus zone if

possible try to create a clear and

uncluttered workplace that is separate

from where you sleep or relax one of the

worst things that you can do is mix your

workpace with your relaxation space and

never ever study or work in bed not only

does that reduce your brain's

conditioning to enter into good focus

when it's time to work and study but it

also reduces your brain's conditioning

to to go and sleep when it's time to

rest this can lead to things like

insomnia it's also the reason why you

shouldn't be scrolling on your phone or

watching videos when you're in bed I

have the privilege of having my own

office inside my home and I don't do

anything in that room other than work or

study I've spent years playing around

with my situp and what I prefer and how

that affects my focus and I've even

spent money on outfitting my office with

Smart LED bulbs that change color

depending on my task or time of day

whether that really makes a difference

or if I'm just trying to justify my

spending habits is another question but

let's just not think too deeply about

that one sometimes you can actually just

create a focus zone by going somewhere

where you know it's a better environment

for focusing like the library or at a

cafe and just changing your environment

can be a increased to your focus just

like the previous one this one can be

extremely helpful to take some time to

figure out but again it's not always

within your control for example me when

I'm traveling right now ially never am

able to create a focus zone and I can

still get some really deep focused work

done I also have some students that

don't even own a desk and they're still

able to be really productive which

brings us to number four which is

attention span and this is probably the

beginning of the most powerful factors I

think these are the ones where if you

don't have these in place it's just

going to be hard for you to focus in any

situation to be frankly honest short

form videos and social media are

training our ability to f Focus to

become shorter and shorter and shorter

and a big part of staying focused

especially over a long period of time is

how much effort your brain needs to

exert to keep your brain on task if you

have a very short attention span it

takes more effort to stay on task we get

tired more easily and therefore we need

to optimize more things just to overcome

that training your attention span is

possible and it is kind of like the just

Brute Force way of becoming more focused

it's kind of like going and working out

to get stronger like regardless of what

exercise or sport you do you're probably

going to have a bit of an advantage

there if you're generally more athletic

now unfortunately in this distraction

free world it's probably not enough if

you just have a great attention span and

nothing else but it does make everything

easier my preferred and recommended way

of training your attention span is

something like mindfulness meditation

there are apps that you can use

personally I recommend using Cal they

have these 30-day beginner courses but

there are lots of other YouTube videos

on mindfulness meditation as well the

idea here is that you put your mind in a

state where it's forced to be distracted

and you train your mind to get back on

track every time you bring your thoughts

back if you do this for around 15 to 20

minutes a day you should start seeing

noticeable improvements to your

attention span as well as actually a

whole range of other benefits like

emotional resilience and overall energy

within a month but because it is

retraining your brain just like growing

a muscle it actually does take time it's

not not an instantaneous fix

unfortunately but also just as a

disclaimer if you have some past trauma

I would recommend that you do this with

a therapist or a psychologist because in

some cases meditation can actually

resurface past trauma and number three

is rest timing the most famous example

of this is the Pomodoro Technique where

you work for 25 minutes and then you

take a 5 minute break there are lots of

variations of this and you can do lots

to make this more effective the actual

number doesn't really matter so much as

the principle to take some more frequent

shorter breaks to keep your focus and

energy levels topped up rather than

depleting yourself all the way to

exhaustion and then needing to spend a

really long time recovering for me

personally I just use this rule of thumb

I just keep working within a flow State

until I feel like I'm losing my flow I'm

slipping out of flow more easily I'm

getting distracted a little bit more

easily I can see that my mind is

starting to get Restless at this point I

know that it's time to take a break I

see how long I've worked for I take that

number I divide it by four and that

becomes comes my break most days I can

manage around 1 to 2 hours of deep

focused Flow State work before I need to

take a break but on some days I can

barely squeeze out 30 minutes it's just

what it is now the two really important

things to do here is number one you have

to time your break so that you don't go

over and you have to do something during

that break that actually makes you feel

re-energized for example don't do

something that you know is just going to

suck you in like starting like a whole

new online game or watching your

favorite series on Netflix like you know

you're not going to be able do that

within just the allocated amount of time

that you had in your break anyway so

don't even start the meditation that I

told you about before or other breathing

techniques like the whm Hoff method

which you can search up these can be

really effective for getting a lot of

recovery and re-energization in a very

short period of time when I'm really in

a rush and I need to make sure I'm doing

a lot of focused work back to back those

are the types of things that I'll do

during my break and also just make sure

that you're not waiting until you are so

tired to take the break if and doubt

take it a little bit earlier like I said

for me when I feel like I'm just losing

the edge the sharp edge of that flow

State that's when I'll take my break and

coming in at number two is to create

auditory focus in other words just

blocking out distracting sounds and

creating a auditory focus zone I'm not

entirely sure why but there's something

about auditory focus and sounds that are

just so powerful both for distracting us

and helping us enter into Focus I know

there's a lot of research that's ongoing

about brain wave frequencies and

different types of sounds that might be

able to influence that but I'm not aware

of anything that's too conclusive yet

but I do know that trying to optimize it

is very very effective which is why it

ranks in at number two so here's what I

do to control this first of all I always

have noise cancelling headphones or

earphones on with me pretty much at all

times and secondly I use a White Noise

app if you don't know white noise is

basically a sound that doesn't

communicate any information such as the

sound of static when you're on your

radio between two stations there's sound

coming in but there isn't anything for

your brain to focus on or process so

here's the tip around using white noise

that I think a lot of people don't think

about the purpose of white noise is to

drown out distractions while also

helping you to enter into this immersive

focus zone so instead of using the same

white noise that you normally would like

the sound of rain in every single

instance I actually recommend trying to

match the White Noise with the type of

distraction you're trying to drown out

for example if I'm somewhere where there

are a lot of people talking around me

then that's going to be distracting so

I'll actually add sounds of people

talking like crowd or Cafe sounds

because now it makes those voices

indistinguishable there's so much going

on that it becomes White Noise next I'll

try to layer that sound with another

sound that matches my mood and overall

energy for example if it's a really

bright and sunny day outside I'll

usually play some kind of the sounds of

birds singing or something like the

river flowing or the sound of waves

hitting a beach if it's a rainy day I

add even more rain and then Thunder if

it's late in the evening and it's all

dark I'll add fireplace sounds like

crackling and popping I love that stuff

now the app I personally use for this is

this called White Noise or white noise

light the most important thing is that

you have to be able to create a mix or a

combination of different White Noise

sounds when I was on Android I used to

use an app called relaxo which basically

does the same thing and finally before

we hit number one make sure to hit the

like button

violently but only an odd number of

times and coming in at number one is the

ability to control your interruptions

this could be your friend or your family

coming in to ask you questions while

you're working when they really could

have asked you that question like 20

minutes ago and you're literally

standing right next to them before you

had anything else better to do but it

can also be digital interruptions like

notifications or messages that you get

on your phone controlling interruptions

is really kind of obvious but it's the

most important one because if you're

getting interrupted it actually doesn't

matter anything else that you do you

will never be able to focus the thing is

that we often think that these

interruptions can't be controlled but

actually there are more strategies than

you might realize digital interruptions

actually pretty easy to control you can

just put your phone or device on do not

disturb mode and that kind of settles it

if you really struggle then you could

also use app blockers that stop you from

engaging in apps that might distract you

if it's other people that are actually

disrupting you then something that's

worked for myself and a lot of my

students and clients is to actively tell

the people who might interrupt you that

you're about to enter into a state of

deep focus and to just not interrupt you

unless it's really urgent if that isn't

enough it maybe that they actually have

a habit of interrupting you and they

don't catch themselves or they forget in

which case you could just put a sign up

in front of your door either physically

or digitally or however you want to a

notice that they see to remind them that

you are working and that can actually be

a cue for them to stop themselves and I

can verify that that actually does work

a surprise surprising amount of times

even in Asian family households where

there generally is not a parental

respect of boundaries and if that is not

enough then you probably need to move

like just another location you don't

have to move out of your house or

anything you can go to a library you can

go to a cafe you can go somewhere where

you know that those interruptions are

not going to be present but what happens

if you can't do any of these things in

that situation and it happens to me a

lot what I do is I don't actually

schedule and plan on doing any focused

work during that time if I I know that I

can control every other fact that I've

talked about but not interruptions I

know that that is not viable for me to

have focused work if I don't have

interruptions but I know I can control

all the other factors then that's fair

game I can get some really solid focused

work done so what I'll do instead is in

that time where I'm getting interrupted

I will prep and plan for my focus work

session so that when I'm able to sit

down and really get focused I'm able to

get through more stuff because I've

helped to prepare myself for that

session it could be planning priming

creating some kind of flow getting

resources together doing an outline

making sure that the guidelines of an

assignment are readily available to you

it could be about extracting information

from sources that when you're focused

all you have to do is consolidate and

put it together depending on the task

that you're doing your preparation is

obviously going to differ now there are

still ways that you can use

your frequently interrupted blocks of

time as well and still be pretty focused

but they usually require more training

and setup and a certain level of skill

to be able to pull off if you want to

know how to do this with microlearning

in terms of studying then I'd recommend

that you check out my video on how to

make anky three times more effective of

any flash cards you can also get some

really solid learning with just five or

10 minute blocks of time by layering

your learning really strategically it's

a little bit more advanced but if you

want to learn how to do that then I

recommend starting with my video here

talking about what is my most powerful

learning and studying hack and finally

there are two honorable mentions here

which are task process and sleep task

process means a process you use to

complete a task for example if you use a

method of learning and studying that is

not engaging the right cognitive

processes then you may not feel that

you're able to stay in that flow very

long because your brain literally wants

to escape a terrible experience whereas

if you learn a really effective method

it's actually much easier to keep your

brain in flow cuz it's naturally more

engaged so the task process makes a big

difference to how how long and how

sustainably and consistently you can

stay in flow this is arguably one of the

most important factors as well but

because the actual task process depends

on the task you're doing I just didn't

include it in my list and secondly sleep

is really important for health memory

learning and memory consolidation

cognitive performance and well basically

like everything in life once you become

sleep deprived for more than one or two

days your performance drops so hard that

it's really not worth sacrificing sleep

for anything anymore getting your sleep

right with a good sleep hygiene and wind

down nighttime routine is always going

to be worth the 30 minutes or hour that

it would normally take so those were my

top eight most helpful adjustments and

optimizations to improve focus with two

honorable mentions I think a lot of the

principles that I talked about in this

video align and complement the things I

talked about in my scheduling video a

lot so I'd recommend checking that out

you might need to improve your time

management anyway to pull off some of

these tips in the first place if you

like this video make sure to subscribe

so you don't miss the next one thank you

so much for watching and I'll see you

next

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