How I Quickly Remove Distractions & Study for Hours at IIT Madras?
Summary
TLDRThe video script discusses the impact of smartphone addiction and distractions on academic performance, offering scientific solutions to enhance focus and productivity. It shares personal experiences, the importance of creating habits, and the role of dopamine in overstimulation. The speaker recommends lifestyle changes, meditation, adequate sleep, and discipline in diet and social media use to improve concentration. Additionally, five apps are suggested to manage smartphone usage and maintain a healthy study-life balance, emphasizing the need for action to achieve laser-like focus.
Takeaways
- 📱 The average time spent on a phone daily is 13 hours, which can be a significant distraction.
- 🔄 A habit is formed after doing something for 21 days, which can lead to overuse of phones and social media.
- 🧠 Distraction is often due to overstimulation from social media and other digital platforms, not a lack of focus.
- 🏆 The speaker managed to break the cycle of distraction and produced high volumes of work by changing habits and mindset.
- 🧘♂️ Meditation and mindfulness exercises can reduce mind wandering and improve focus, as supported by scientific research.
- 💤 Adequate sleep is crucial for maintaining focus and productivity, with studies showing its positive impact on task completion.
- 📱 The use of smartphones can be addictive, and taking a break from them can be challenging but beneficial for focus.
- 🚫 Limiting social media use and setting boundaries with technology can help in managing distractions.
- 🎼 Listening to specific types of music can improve focus and productivity, as suggested by scientific studies.
- 📚 Using apps designed to limit distractions, such as minimalist and focus-oriented apps, can aid in maintaining concentration.
- 🏋️♀️ Regular exercise is important for overall well-being and can also improve cognitive function and focus.
Q & A
What is the average time the speaker spends on their phone daily?
-The speaker spends 13 hours a day on their phone.
Why did the speaker's health deteriorate during their hospital stay?
-The speaker's health deteriorated due to spending excessive time on their phone, using social media, and watching the IPL, rather than focusing on recovery.
What scientific concept does the speaker refer to when discussing the formation of habits?
-The speaker refers to the concept that doing something for 21 days can make it a habit.
How did the speaker break their cycle of low productivity in June?
-The speaker broke their cycle by researching scientifically and implementing changes in their lifestyle and study habits.
What role do distractions play in academic performance according to the script?
-Distractions are a major factor for poor academic performance.
What is the significance of the chemical dopamine in the context of the script?
-Dopamine is a chemical that is produced in the brain when we engage in stimulating activities, which can lead to over-stimulation and distraction from less stimulating tasks like studying.
What changes did the speaker make to their lifestyle to improve focus?
-The speaker made changes such as meditating, ensuring good sleep, and avoiding over-stimulation from social media and other distractions.
What is the significance of the 'marshmallow experiment' mentioned in the script?
-The marshmallow experiment demonstrates the ability to delay gratification, which is linked to better life outcomes and focus.
What is the role of exercise in improving focus and reducing distractions?
-Exercise is important for overall health and well-being, and it can help improve focus and reduce the impact of distractions.
What are some of the apps recommended in the script to help control smartphone addiction?
-The script recommends apps like Minimalist, OnSec, Endel, Beeper, and Leechblock to help control smartphone addiction and improve focus.
What strategies does the speaker suggest to overcome internal distractions while studying?
-The speaker suggests strategies such as planning, setting deadlines, time boxing, and creating a Worry List to overcome internal distractions.
Outlines
📱 Smartphone Addiction and Study Focus
The speaker discusses their personal struggle with smartphone addiction, revealing that they spent an average of 13 hours a day on their phone. They recount their inability to study for more than 2 hours a day during May and June, but managed to break this cycle by the second week of June. The speaker emphasizes the importance of scientific solutions to overcome distractions and improve academic performance. They share their journey of enhancing focus and productivity, mentioning the creation of four videos in 20 days, a significant achievement for their channel. The speaker also introduces the video's aim to provide scientifically-backed tips to beat distractions, especially in the context of smartphone and laptop use for study preparation.
🧠 The Science of Habit Formation and Mindfulness
This paragraph delves into the science of habit formation, citing the concept that doing something for 21 days can make it a habit. The speaker shares their experience of losing control over their life due to smartphone addiction and the negative impact on their health. They discuss the role of the posterior cingulate cortex (PCC) in mind-wandering and how meditation can reduce its activity, thus improving focus. The speaker also mentions a study from Michigan State University that highlights the importance of sleep for maintaining focus amidst distractions. The paragraph concludes with a personal anecdote about a fellow student's distraction due to a romantic relationship, underscoring the advice against engaging in relationships during exam preparation.
🚀 Overcoming Smartphone Dependency with Apps and Discipline
The speaker introduces five apps designed to help control smartphone addiction and maintain focus during study sessions. They discuss the minimalist app, which is a distraction-free launcher, and the concept of adding friction to bad habits to reduce mindless phone usage. The speaker also talks about the benefits of certain types of music for focus, as provided by the 'endel' app. They mention 'beeper', an app that consolidates social media messaging without the distraction of feeds, and 'LeechBlock NG', a browser extension for blocking distracting websites. The speaker concludes with general advice on managing distractions, emphasizing the importance of planning, setting deadlines, and using techniques like time boxing and creating a worry list to stay focused on studies.
Mindmap
Keywords
💡Distraction
💡Habit Formation
💡Mindfulness
💡Dopamine
💡Stimulation
💡Sleep
💡Social Media Addiction
💡Exercise
💡Procrastination
💡Time Management
💡Worry List
Highlights
The average time spent on the phone is 13 hours a day.
Inability to study for more than 2 hours a day for two months due to distractions.
Breaking the cycle of distraction and studying for hours within 7 days.
Scientific solutions to focus on studies for 10 to 12 hours a day.
Distractions are a major factor for poor academic performance.
Five apps recommended to prevent wasting time on the internet during study.
The concept of forming a habit by doing something for 21 days.
Health issues and the negative impact of using a phone for research.
The realization that distraction is due to overstimulation, not lack of focus.
Training the brain to be okay with less stimulation for better focus.
Announcement of a discount offer for GATE coaching by gateballa.
The role of the posterior singulate cortex in mind-wandering and its reduction through meditation.
A 17-minute practice to rewire the brain for better focus.
The importance of sleep for maintaining focus and productivity.
Avoiding relationships during competitive exam preparation for better focus.
The negative impact of social media designed for overstimulation.
Quitting social media to reduce distractions and improve focus.
The marshmallow experiment and its implications on delaying gratification for better life outcomes.
Discipline in food to improve focus and overall well-being.
Exercise as a top treatment for improving focus and reducing distractions.
The experience of smartphone addiction and its severe impact on daily life.
Five apps to maintain a healthy relationship with the smartphone without negative impacts.
The minimalist app to reduce distractions by simplifying the smartphone interface.
The concept of adding friction to bad habits to prevent mindless phone usage.
Endel app for focus-enhancing music to improve concentration.
Beeper app to streamline social media interactions and reduce distractions.
Leechblock NG for blocking distracting websites on browsers.
Strategies to overcome internal distractions such as planning, setting deadlines, and time boxing.
Creating a Worry List to manage concerns during study time.
The importance of taking action and maintaining laser-like focus for success.
Transcripts
13 hours a day this is the average time
I use my phone every day for 30 days in
May and in June I was not able to sit
and stady for Just 2 hours a day and the
second week of June I broke that cycle
scientifically so it's been F day I've
been researching here at it madas I
finished all of my work at I8 made four
videos in 20 days which is one of the
highest in the Channel's history and
eventually we got this guy so how am I
able to quickly remove all of my
distractions and start studying for
hours in just 7 days so in this video
whether you think you are lazy or
average we'll find scientific solutions
that quickly make yourself focused on
studies for 10 to losss day secondly
countless research points distractions
are a major factor for poor academic
performance so we'll discuss simple and
practical scientific tips to beat all
distractions and in today's world we are
have to depend on smartphones and
laptops for exam preparation so I will
share five apps that will make it
impossible to waste time on internet
during your
study and my web browser presents me
with the the news of the day and before
I know it I've been lost you know 15 20
minutes has gone by from the moment that
I woke up my life was a series of Scream
It's Time to buckle down open your
computer and check your phone first of
all why do we get distracted there is a
concept in science if you do something
for 21 days then it becomes a
habit
SE and because of that I lost control of
my life so in the month of May I've been
hospitalized for 30 days my health is
actually not getting better in fact it's
getting worse and worse every single day
so one day I took my phone I searched
what might be the reason my health is
not improving and if you're hospitalized
I have one tip for you never ever tried
to find the reasons through your phone
it will show the possibility of many
diseases even it shows a possibility of
cancer very negative and I started using
social media because I felt better plus
I was watching IPL every single day
without fail and after 30 days my
physical health is fine and I came to I
and when I decide to sit and walk like
before I can't I forced myself to study
for some time using for Stu but Beyond 2
hours I started scrolling phone watching
movie T20 World Cup and then I decided
to change if you don't know about me I'm
someone who approaches everything
scientifically as I was unmotivated to
read books I searched YouTube De plus
how to stay focused and this video
popped up that's when I realized
distraction is not due to lack of focus
distraction is due to power stimulation
what does it mean observe our life we
have Instagram WhatsApp Cricket movies
we are surrounded with things that gives
us stimulation there is a chemical
called dopam that will produce in our
brain when we eat our favorite food or
having sex the same chemical will
produce when we watch res when we get
likes from our Instagram story watching
our favorite shows but study sessions
are not as stimulating like that so I'm
distracted not due to lack of focus it's
caus due to over stimulation so ideally
I decided to train my brain to be okay
with less stimulated life and for the
next s days I did two things firstly I
changed my lifestyle two I did
activities that moves my brain's ability
to focus so what are all the changes I
have made in the summer days before
telling you that now a quick
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for your gate exam preparation now let's
get back to lifestyle changes that is
needed there is a part in our brain
called PCC posterior singulate cortex
which is responsible for mind Ving Sara
Lazer a neuroscientist at Harvard
Medical SCH she found that those who
meditate on regular basis have lower
brain activity in their PCC so first
meditate and recently American
neuroscientist Andrew hberman mentioned
a hack that can boost your Focus
permanently in just 17 minutes a simple
practice of taking 17 minutes sitting
and paying attention to your internal
State just
intercepting registering your breathing
registering the contact of your skin
with whatever surface you're on can
forever rewire your brain to be able to
attend better now there was a study that
was conducted in Michigan State
University in that study 234 students
were invited to lab in the evening
between the time 10:00 p.m. to midnight
they were given a task to complete and
the tasks one have to follow certain
steps and the procedure is also given
while they were doing the task the
researchers interrupted the students
periodically but all of them completed
the task and now here is the T now one
half of the students sent back to home
for sleep and other half in lab staying
awake the next morning the same task was
given with same periodic distraction but
this time the people who had good sleep
Whenever there was a distraction was
present they quickly refocused back to
the task and have completed it but guess
what the sleep deprived students not
everyone can't able to refocus and
complete it so secondly sleep sleep for
at least 7 to 9 hours a day only now I
hate this one person in my life I
remember one guy during my gate exam
preparation he's very smallart he grabs
concept quicker so whenever I had a
doubt I asked him and he clarifi me that
he's very humble and he comes to study
hall every day and study for hours and
eventually he found one
girlfriend and after that they both used
used to come and study every day but
after some time I don't know why what
happened they fought and they separated
and this guy in the month of January
where everyone was preparing interance
instead of focusing on his gate
preparation he went to her hometown to
convince her and she said no and after
that certain days when I met him he told
that Ragu I think gate is not my cup of
tea from many friends I observed it
appears at least don't get into
relationship during your competitive
exam preparation now listen to this
person he's a millionaire American
vendor capitalist founder CEO we kind of
knew something bad could happen we have
created tools that are ripping apart the
social fabric of how Society works the
short-term dopamine driven feedback
loops that we have created are
destroying how Society Works he is also
one of the former executive officer at
Facebook listen social media is
developed by best brains in the world so
that you can use it more amount of hours
they are designed to give you M his
every time so actually you can't win
them so just quit social media there's
one Professor I read in kort's blog he
used to never check his phone till 4:00
p.m. except calls and I adapted the same
during the process I started with not
using mobile phone except call till
12:00 p.m. then I gradually increased to
5:00 p.m. then I made it under control
now don't worry I know this problem
needs more action to solve it so in the
later part of the video I have shared
five apps that will control your
smartphone additions thereby helping you
to stay control now have you ever heard
of the marshmallow experiment in 1970
psychologist Walter michell from
Stanford University who did this where
childrens were offered a choice between
eating one marshmallow immediately or
two marshmallow if they waited for a
period of time there's a marshmallow you
can either wait and I'll bring you back
another one so you can have two or you
can eat it now so you can eat it now or
you can wait and I'll bring you back two
okay so whenever each children comes
they give the marshmallow the
researchers left the child alone in the
room with a single marshmallow for about
15 minutes you going to eat it just
want or you're still not going to get
to but if you wait until she gets back
she'll give you a
two she still won't give you two cuz you
ate it so of it I didn't eat a single
bite now most of them ate the
marshmallow that was given to them
immediately very few patiently waited
for 15 minutes and got one more
marshmallow and ate two marshmallows now
researchers observe these students
performance over the years they found
that childrens who could delay
gratification and wait for the second
marshmallow tended to have better life
outcomes higher at course lower BMI
better social skills higher incomes and
fitter so research was clear those who
delay gratification over immediate
gratification can do better in life so
how can we practice that one of the the
simplest way is by having discipline in
foods and I believe it's the best option
because research also proves a proper
diet increases your brain's ability to
focus so avoid junk Foods sugars stop
overeating stop eating packaged food but
strategically plan to have whatever you
want once in a week like six days of
discipline and Seventh Day eat what you
like and finally we humans are not
actually programmed for eat sleep repeat
our ancestors move constantly for their
survival and trust me exercise is among
one of the top treatments for curing
adsd in adults and kids so exercise for
at least 15 to 30 minutes a day did you
ever wonder how bad smartphone addiction
can lead you let me tell you a real life
incident now how many of you here done
engineering and how many of you hate
mechanical Department I know about your
college in my B College there was an
incident which made everyone to hate us
so usually we mechanical students we
think that we are the Supreme Department
one day one of the student in mechanical
in my year he did something bad I don't
want to say what is that Mech boys are
bad then mechanical staff they died
right so what happened was entire staff
of mechanical Department from H to
assistant professors came to our class
closed the door surrounded us literally
like the movies they snatched all of our
mobile phones literally told everyone
whether your dad is Rich or powerful I
don't care you guys committed a mistake
so we are not giving you a phone and for
the next few days we were feeling like
hell cuz we don't know what to do
without our phone we go to class we use
phone if you go to hostel we use phone
if you go to restroom also we use phone
so after 7 days they gave us the phone
but that 7 days was actually hell that
is what happens to a smartphone addict
if he doesn't have his phone this is
similar to how cocaine addicts can live
without cocaine now in today's world we
need smartphone for everyday use now
most of the coachings are shifting to
online tests are online so how to have a
healthy relationship with smartphone
without a negative impact that's why we
are going to check out five apps that
will help you to stay focused now my
most favorite app is minimalist it is
actually a launcher and it's actually
most boring launcher it has no wallpaper
no icon for app because researcher found
that when we open smartphone we
mindlessly click some apps based on
their icon and whenever you open any
social media it will give a reminder on
how long you can use it to prevent
yourself from spending more time on the
platform following upon that we often
open social media without any intention
whenever we had a slight hint of Bor we
check phones so to prevent that there is
a concept which I learned in atomic
habits book which is ADD friction to bad
habits for example in Amazon you can buy
a product in two clicks but to return
that product you have to first replace
it and after that you have to race a
request to return it this actually
reduces the return percentage in Amazon
so scientifically friction reduces bad
behavior to prevent mindless opening
there is an app called on SEC what it
will do is you just set in settings the
app which you are mindlessly opening the
M whenever you open it it will tell you
to take a deep breath you can set how
long this friction to be but by the end
of the breath it will ask you whether
you want to open it or not now some of
my friends here at I madas I observed
they use stady music music to focus
better and it was scientifically proven
there are certain music actually helps
you to come and focus better this is
where end comes in one of the best app I
come across they have tracks for Focus
relax sleep and much more do check it
out it's free now how many of you here
open WhatsApp or Instagram with the
intention to message someone then waste
more time mindlessly checking statuses
and Instagram feed there is an app
called beeper where you can connect all
of your social media like Instagram
Facebook WhatsApp in one place but the
best SP is here you can only send the
message and receive the message you
can't check their statuses Instagram
feed now you may be asking me ru you are
talking only about phone what if you are
someone who uses laptop for most of your
work answer is leech blog NG NG stands
for Next Generation works on most major
browsers and it's free and it gives a
bunch of options for blocking
distraction you can make list to sites
to blog then restrict them in all kind
of ways now Ru you are talking only
about smartphone distraction we have
other distractions bro yes don't worry
in the next two minutes I'll share you
five big hacks that will be all of your
distractions see there are two types of
distractions one is internal distraction
and other is external distraction
external distraction is like phone
relationships friends family I believe
the best solution to all external
distraction is Steven co author of Seven
Habits of Highly Effective People puts
it put first things first what that
means is put your exam preparation first
and eliminate all the other things that
slows you down now what about internal
distractions example thinking about
something while studying thinking that
this task takes so much time to finish
so you started procastinating firstly
plan plan your day before you go for
Sleep write down what are the three
things you want to complete by the end
of the second break your task into manyi
task example let's say you plan to
revise a big subject you know it will
take a long time break that Big Goal
into manyi goals PS steel one of the
Pioneers in procrastination research
mentions in his book that one of the
main reason for procrastination is
difficulty thirdly set deadlines Buddha
one says problem is you think you have
time if you don't set deadlines you will
think you have more time so you scroll
your phone four try time boxing you know
what Bill Gates plans every 5 minutes of
his day for us we plan at least every
hour of our day if you check out my
telegram I have attached a free notion
template on this go download it it will
be super used finally one of the common
internal distraction is worries what
happens if I fail the test why she is
not texting me will someone roast in my
Instagram post problem is these worries
will come when we are studying and we
don't want that ATT is very important to
overcome that create a Worry List just
near your Tod list create a Worry List
and not down all the worry now while
studying whenever you are having this
worry just say to yourself yeah I'm
going to take care of this worry at
later point of time now it's time to
study now again it's worth remembering
this quote from Bruce Lee a successful
person is an average person with laser
like Focus so the bigger question is
will you take action and Laser focused
on your preparation but I see the light
from far away it's down the line maybe I
should not give up without a fire
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