How To Focus For 12+ Hours a Day Like a Millionaire

Summary

This video offers actionable tips for boosting focus throughout the day. It suggests waking up early for hyperfocus, fasting for 14-16 hours to enhance brainpower, adopting a low-carb diet to avoid energy slumps, and considering a midday nap for a refreshed focus. Prioritizing critical tasks in the morning, regular exercise, using the 'Undistracted' Chrome extension to avoid social media distractions, focusing on one task at a time, and avoiding phone usage until noon are also recommended for a productive day.

Takeaways

• 🌅 Wake up early: Start your day between 4:00 a.m. and 6:00 a.m. for maximum focus and productivity.
• ⏳ Fast: Fast for 14-16 hours daily, having your first meal after 1:00 p.m. to boost focus and energy.
• 🥦 Eat low carb: Maintain a low-glucose diet, especially for lunch, to avoid afternoon fatigue.
• 😴 Take midday naps: A short nap around 1:00 p.m. can refresh your focus and productivity.
• 🚀 Prioritize needle-moving tasks: Tackle important tasks that drive progress first thing in the morning.
• 💪 Work out daily: Exercise between 11:00 a.m. and 1:00 p.m. to refresh your brain and maintain overall health.
• 🛠 Use focus tools: Install the Chrome extension 'Undistracted' to block social media distractions during work hours.
• 🔄 Focus on one task at a time: Avoid multitasking to enhance productivity and quality of work.
• 📵 Avoid phone distractions: Keep your phone on flight mode and use apps like Opal to block notifications until midday.
• 📧 Join the newsletter: Subscribe to receive more biohacking tips and productivity strategies.

Q & A

What is the main goal of the video?

The main goal of the video is to provide actionable steps on how to maintain focus for 12 hours a day, thereby increasing both the hours of focus and the quality of focus itself.

Why is waking up early suggested as the first actionable step?

Waking up early is suggested because it provides additional hours of hyperfocus in the morning when distractions are minimal, and the brain is fresh and focused after sleep.

What is the significance of fasting for focus according to the video?

Fasting for at least 14 to 16 hours a day is recommended because it allows the brain to have more energy as the stomach is not busy digesting food, leading to improved focus.

What dietary advice is given for maintaining focus throughout the day?

The video suggests eating a low-carb diet, particularly avoiding carbs at lunch to prevent the afternoon low in energy and saving carbs for dinner when it's less critical to maintain focus.

Why is a midday nap considered beneficial for focus?

A midday nap can increase focus dramatically, as it refreshes the brain, similar to the level of focus one has in the early morning after a good sleep.

What is the recommended approach to task management in the morning?

The recommended approach is to focus on tasks that 'move the needle,' such as those that bring in new money or clients, before the afternoon when the brain might be less sharp.

What is the role of exercise in the video's focus-enhancing strategy?

Exercise is suggested as a daily routine that refreshes the brain, similar to the effect of sleep, and is best done in the early afternoon to maintain focus.

What is the 'undistracted' Chrome extension and how does it help with focus?

The 'undistracted' Chrome extension is a tool that blocks out recommendation start pages on platforms like YouTube and social media feeds, preventing the attention from being sucked away by irrelevant content.

Why is it advised to avoid multitasking and focus on one task at a time?

It is advised because the human brain can only focus effectively on one thing at a time, and multitasking can lead to reduced productivity and focus.

What is the significance of avoiding phone usage until midday as per the video?

Avoiding phone usage until midday helps prevent the attention from being grabbed by social media and other distractions, allowing for several hours of deep focus in the morning.

How does the video suggest managing social media distractions?

The video suggests using an app like 'opal' which restricts access to social media apps and blocks notifications, helping to avoid unnecessary distractions.

Outlines

00:00

🌞 Boosting Morning Productivity

This paragraph emphasizes the importance of waking up early to increase focus and productivity throughout the day. The speaker suggests that millionaires often rise between 4:00 a.m. and 6:00 a.m., and recommends starting with waking up at 6:00 a.m. if you're a 9:00 a.m. riser. The rationale is that the morning provides a fresh and distraction-free environment for hyperfocus. The speaker also advises on the benefits of fasting for at least 14 to 16 hours a day, with the first meal coming after 1:00 p.m., which is said to enhance focus by allowing energy to be directed towards the brain rather than digestion. Additionally, a low-carb diet is recommended to maintain steady energy levels and avoid the afternoon slump that often follows a high-carb lunch.

05:02

💤 Enhancing Focus with Sleep and Tech

The second paragraph discusses the impact of sleep on focus, suggesting a midday nap to replicate the early morning focus levels. It also touches on the importance of prioritizing sleep for overall health and productivity. The speaker then moves on to the concept of 'moving the needle,' which involves tackling the most impactful tasks first thing in the morning to boost overall motivation and satisfaction. The paragraph also highlights the benefits of regular exercise, particularly around midday, to refresh the mind and body. Furthermore, the use of a Chrome extension called 'Undistracted' is recommended to block out social media feeds and YouTube recommendations, thus preventing distraction during focus hours. The paragraph concludes with advice on focusing on one task at a time to maximize productivity and the importance of minimizing phone usage until after noon to avoid attention-grabbing notifications and apps.

Keywords

💡Hyperfocus

Hyperfocus refers to a state of intense concentration where one's attention is fully absorbed in a task or activity. In the video, it's the ultimate goal the creator aims to achieve by implementing the suggested steps. The script mentions that waking up early can provide 'three more hours of hyperfocus' due to the lack of distractions and the freshness of the mind after sleep.

💡Fasting

Fasting, in the context of the video, is the practice of abstaining from food for a certain period, which is suggested to improve focus. The script recommends fasting for 'at least 14 to 16 hours a day' and having the first meal after 10:00 a.m., which is believed to increase brain focus by freeing up energy that would otherwise be used for digestion.

💡Low Carb Diet

A low carb diet is a dietary approach that restricts carbohydrates to reduce glucose and insulin levels, which can lead to less fatigue and better focus. The video suggests eating a low carb lunch, such as 'chicken and eggs and vegetables,' to avoid the afternoon slump and maintain focus throughout the day.

💡Midday Nap

A midday nap is a short period of sleep taken in the middle of the day, which the video suggests can significantly boost focus levels. The script mentions that taking a 30-minute nap at 1 p.m. can provide a focus boost similar to that experienced in the early morning.

💡Task Prioritization

Task prioritization is the act of arranging tasks in order of importance or urgency. The video emphasizes doing the most important tasks, those that 'move the needle,' first thing in the morning when focus is at its peak. Examples given in the script include 'reaching out to people, doing new ads,' and writing emails to new clients.

💡Working Out

Working out is recommended in the video as a means to refresh the brain and maintain focus. It is described as a 'no-brainer' activity that can be either cardio or weight lifting, suggesting that physical exercise has cognitive benefits and can enhance productivity.

💡Chrome Extension

A Chrome extension, specifically 'Undistracted,' is highlighted in the video as a tool to block out distractions from social media platforms. It is used to prevent attention from being sucked away by recommendation algorithms, allowing for a more focused work environment.

💡Single-Tasking

Single-tasking is the practice of focusing on one task at a time, as opposed to multitasking. The video advises against multitasking and suggests that focusing on one task at a time is more effective for productivity. It is likened to the Apple Vision Pro demo, where focus follows the gaze, blurring out everything else.

💡Phone Usage

The video advises against using a phone, particularly for social media, until at least 12:00 p.m. to avoid distractions and maintain focus. It mentions an app called 'Oal' that can block social media apps and notifications, emphasizing the importance of managing phone usage to preserve attention.

💡Social Media

Social media is portrayed in the video as a major source of distraction that can detract from focus. The script warns about the dangers of falling into a 'loophole of watching YouTube for 2-3 hours' and suggests using tools like the 'Undistracted' extension to limit exposure to social media content.

💡Biohacking

Biohacking, while not explicitly defined in the script, is implied through the various strategies discussed for enhancing focus and productivity. It refers to self-experimentation in biology to improve cognitive and physical performance. The video's creator offers 'biohacking tips' in their newsletter, indicating a broader interest in optimizing personal biology for peak performance.

Highlights

Actionable steps provided to focus for 12 hours straight in a day.

The importance of waking up early, between 4:00 a.m. to 6:00 a.m., for increased focus.

Fasting for 14 to 16 hours to enhance brain focus and energy allocation.

Drinking water and black coffee during the fasting period to maintain alertness.

Consuming a low-carb diet to avoid afternoon lows and maintain focus.

The benefits of a midday nap for increasing focus, as supported by Matt Walker's research.

Prioritizing sleep as a health necessity and its impact on daily performance.

Focusing on tasks that 'move the needle' first thing in the morning for maximum productivity.

The recommendation to work out daily between 11:00 a.m. to 1:00 p.m. for mental refreshment.

Using the Chrome extension 'Undistracted' to block social media distractions during focus hours.

The effectiveness of focusing on one task at a time for better productivity.

Avoiding phone usage and social media until after 12:00 p.m. to prevent attention diversion.

Using the app 'Oal' to limit social media usage and block notifications for better focus.

The significance of deep focus in the morning to be ahead of the majority.

The video's offer of a newsletter for additional biohacking tips.

An invitation to subscribe to the channel for more content.

Transcripts

now you're tired all day you can't focus

and you never take off the things from

your to-do list if that's you I need you

to listen very very closely till the end

of this video because I will give you

actionable steps on how to focus for 12

hours straight A Day the goal is to

increase the hours of focus and the

focus itself so you get in this tunnel

vision where you think everything is

possible and you just type like two

times faster actionable step number one

is wake up early when you think of a

millionaire does this person wake up at

9:00 a.m. no they don't they wake up at

like 4:00 a.m. to 6:00 a.m. and at the

beginning just try to wake up at 6:00

a.m. if you usually wake up at 9:00 a.m.

this gives you three more hours of

hyperfocus because let's be honest some

people say they focus best in at night

or in the evening no I don't care the

best focus is in the morning when

there's nobody there there's no text

messages your your brain is completely

freshed and focused from your sleep the

this is the best time to get done

number two fast this is scientifically

proven Watch Andrew huberman's video

about focus and fasting fast for at

least 14 to 16 hours a day and have your

first meal after 100 p.m. this is how I

do it that means from 6:00 a.m. to 1

p.m. this is 7 hours you don't eat

anything you you can drink you can drink

water and Black Coffee iced black coffee

for example but that's it I'll promise

you if you try this you will see that

you have immense focus in your brain

because your stomach is not busy

digesting food but all the energy is in

your brain I've been doing this for the

last 5 years and it honestly changed my

life number three eat low carb the best

diet you can have in order to focus is a

low glucose diet let me explain when you

eat carbs any any kind of carbs actually

if it's raw sugar or carbs your blood

sugar will rise and therefore your

insulin level will rise this makes you

naturally a little bit tired we all have

this afternoon low after we have a big

meal of like noodles for lunch you can

partly avoid this afternoon low if you

eat completely keto at lunch this means

no carbs for example a good lunch is

like chicken and eggs and vegetables for

example like just protein and vegetables

and you can save your carbs for the

dinner because after that if you get

tired then it's fine because you want to

sleep anyways number four is sleep but

in particular consider a midday nap I

don't do this often but when I do it I

really have again like the same Focus as

I have at 6:00 a.m. when I do a midday

nap at like 1 p.m. just for 30 minutes

my my focus really increases after that

so you really have to plan it in and it

also has to fit in your daily schedule

also your room has to be dark of course

but um a midday nap can increase your

focus dramatically on this particular

topic go to Joe Rogan and watch Matt

Walker podcast he talks about sleep and

it's it's honestly mindblowing how much

sleeps impacts everything in the in your

life and it should be your number one

Health priority now we come to the

actual task do the task that move the

needle first thing in the morning so

what does move the needle so so think

about every time you do a task like okay

you let's say you're changing the button

on a website does this move the needle

in your business does this bring you new

money does this bring you new clients

probably not probably it's the it's the

boring task like reaching out to people

doing new ads and so on these task or

writing emails uh to new clients these

are the task that actually move the

needle so do these kinds of task early

in the morning because afterwards you

will just feel so much better that you

accomplish them already and then in the

afternoon when your brain is a little

bit more foggy you can then do the task

that are like not that needle moving all

right number five or six I don't know is

working out every day the best time for

me to to work out is at around 11:00

a.m. 11: to 1:00 p.m. I usually work out

every single day it it's a bit like

sleeping it like refreshes your brain

and it's of course a no-brainer working

out every day moving your body is a pro

be it cardio or be it lifting weights

the next one is actually a Chrome

extension that massively increased my

focus now we know social media companies

are the best in getting our attention

right and what we don't want is getting

our attention sucked away in the morning

and and then we're like in a loophole of

watching YouTube for 2 3 hours like

Logan Paul videos or something like

shiny object syndromes about what is the

best way to make 10K a month videos

that's why get the Chrome extension

called undistracted and what it does

I'll show you in the screenshot is it

completely blocks out your

recommendation start page you can go on

YouTube and you can search for helpful

stuff for example like how to set up an

email campaign because YouTube is the

best platforms to actually learn stuff

no questions asked but the St page is

designed to make you click and to make

you get into this funnel of watching

over and over videos right and you don't

want to do that when you're in your

focus hours it's also great for other

social media platforms like Twitter

Instagram it can also completely block

out your feed so you can only use it for

business all right number eight I guess

is only do one thing at a time this is

something that I also struggle with

sometimes I try to multitask like okay I

have this window open and this and this

and this but your brain can only focus

on one thing at a time did you see the

Apple Vision Pro demo and the Apple

Vision Pro actually always when you look

somewhere right it blurs out everything

else because Apple knows you can only

focus on one thing at a time like only

where your eyes go your focus basically

goes as well and just doing one task at

a time is quite boring like it it's not

really fun and there's not a lot of

dopamine but this is what moves the

needle again close all other tabs close

everything just focus on one task at a

time then the next one all right and

last but not least but it's actually the

most important of them all is don't

touch your phone until like 12:00 p.m.

1: p.m. like don't touch it like just

leave it somewhere in flight mode um

install the app oal opal is a game

changer I think it prevents you from

opening social media apps um like it

gives you like a little timer countdown

to open social media apps and it also

blocks all notifications from social

media apps completely um um because we

all know our phone is designed to grab

our attention right attention is a new

currency and if you can already avoid

like having screen time on your phone

until 12:00 p.m. you probably won

already today like if you have 6 hours

or 7 hours of deep focus in the morning

already like you are ahead of 99% of

people all right I hope you enjoy this

video if you did feel free to join my

newsletter down below where I also share

occasionally biohacking tips like this

and of course subscribe to the channel

and see you in the next video