Strategies to make you focus

on what truly matters right I I use this analogy where if you're outside you as a kid maybe you might have played with a a magnifying glass and you're like burning things like leaves are those automatic negative thoughts those ants right but that point there is is very sharp right and it's very bright and the words we use when we use the word sharp and bright we're usually describing somebody that's very intelligent but maybe they're not extremely intelligent maybe they're just better focused and that's what that magnifying glass did for them and I want you to be able to do that in your life because when you have that power you could harness what's out there uh which is inside you and then be able to to get such amazing intense results and that's what I want for you because that that's what really what you deserve and so today let's cut through the chaos and master the art of laser sharp Focus okay so our brains magnificent as they are were not really built for the digital ages incessant interruptions you know like I'm even thinking about it now a lot going on you know where we're filming right now but here's the thing with intention and Technique we can reclaim our mind and we can we claim our concentration and our Focus so let's start here let's let's understand more about the Mind our minds are like monkeys right some people use that term monkey mind they tend to hop from one thought to another to another and the first step is you recognize this and once you understand the monkey mind you can train it or you can retrain it the second thing I want to think about is it's so important to declutter your space what do I mean by that a cluttered environment we've talked about this a little bit often equals a cluttered mind because your external world is often a reflection of your internal world and so begin with your immediate workspace you know where are you studying for school or where are you doing your work you know with part of your career and just think I want it clean I want it organized and I want to simplify right you want to recondo your mind by organizing your environment and then third I want you to think about how do you declutter not just your external world but how do you declutter your digital life right notifications are modern-day pickpockets for our attention consider a digital detox set specific check-in times for emails and social media you know do a dopamine detox you know it's so very important and then number four we've mentioned this in our book the padaro technique this involves working intensely for a Sprint maybe 20 25 minutes and then simply taking a 5 minute Rin break to hydrate to maybe move around do some deep breathing clear the mental cobwebs and that's really the goal you know our attention span tends to drop after about 25 30 minutes we have the attention span maybe to watch and enjoy a Sit calm so knowing that how can you organize your time and then do a Sprint for 25 minutes take a 5 minute brain break and then come back another 25 minutes and those 25 minutes really add up throughout your day another thing to think about are having more mindful moments mindful moments you know I I remember looking and and looking at a a story that talked about there was a research done where people were given an option to be in a room like kind of like a sensory deprivation room where they can't see or hear anything and they were alone with their own thoughts you know and there's this quote that says that you know all the challenges in the world come from the fact that we can't just be in our room by ourselves right being silent and these people that were in the room they were given an option they could get out of the room and not have to deal with 15 minutes just by themselves and not be able to see or hear anything if uh they just gave themselves electric shocks and so many people opted for the electro stimulation which was not necessarily very comfortable but they needed they were craving that stimulus in their nervous system because you know all day we're like just we're just swiping and getting these rings and dings and app notifications social media alerts so how can you have more mindful moments how can you embed pockets of mindfulness into your day this could be through meditation uh deep breathing even simply observing your environment without judgment how I get focused when I'm really stressed is I'll go back into my into my body and I'll say hey let me do an exercise here what are five things that I could see right now in fact you do this right now put it in the comments what are five things that you see and then maybe list four things that you feel like maybe you feel the weight of sitting where you're sitting or standing where you're standing maybe you can feel your clothes you know your your left shoulder you know maybe you could feel the a breeze or the movement of some central air and where you are right now what are some things four things and then what are three things that you hear you know if you're silent right now what do you hear maybe you hear an airplane going by or you see hear some white noise in the Next Room or somebody's attent conversation down the hall right you know right WR down three things that you hear and then two things maybe that you you smell right uh what what are two things that you smell in the environment and then finally maybe one thing that you taste you know in your mouth something maybe that you ate recently or maybe you're chewing some gum but what I do this exercise and it's very quick I do it almost now unconsciously but it gets me in the present right and it and so I don't divert focus it gets me in the now you know and that's we we hear about that all the time The Power of Now by by aari but this is a simple strategy the other exercise I would challenge you to do is create a Power Hour you know an hour of power and I want you to choose a task that you've been putting off and I want you to apply the strategies that we discussed especially this session uh you could take the Pomodoro Technique even right now I have padaro means tomato and I have on my desk a tomato timer that you cook with and I set it for 25 minutes and it's you know something simple like that and what I want you to do is challenge yourself work on this task uninterrupted without any distractions for 25 minutes up to an hour and then afterwards what I want you to do is reflect because ultimately you are your best coach and I want you to ask yourself a couple questions number one how much more did you get accomplish how much more did you accomplish something simple number two how did it feel that first time did you get a little antsy like your mind went someplace and of course that's what the Mind does but how did it feel and then the third question is a very powerful one is what barriers did you face and how did you overcome them how did you bring your focus back you know did you say what's most important like I bring my focus back by my breath or I bring it back by asking a question like what's the best use of this moment and it refocuses me and it re-energizes me also so I want you to share your insights in our community right now take a moment share your insights in the comments down below and your journey might just be the beacon someone else needs right now you know in an age of distraction focus is our superpower right you want focus and it's not just about shutting out the world but choosing where we direct our attention so be the master not the puppet of your focus um I'm excited about this session because this session as you can tell from my shirt is all about Focus right in a world that's designed to divert our attention uh how can we zero in on what truly matters right I I use this analogy where if you're outside you as a kid maybe you might have played with a a magnifying glass and you're like burning things like leaves are those automatic negative thoughts those ants right but that point there is is very sharp right and it's very bright and the words we use when we use the word sharp and bright we're usually describing somebody that's very intelligent but maybe they're not extremely intelligent maybe they're just better focused and that's what that magnifying glass did for them and I want you to be able to do that in your life because when you have that power you could harness what's out there uh which is inside you and then be able to to get such amazing intense results and that's what I want for you because that that's what really what you deserve and so today let's cut through the chaos and master the art of laser sharp Focus okay so our brains magnificent as they are were not really built for the digital ages incessant interruptions you know like I'm even thinking about it now a lot going on you know where we're filming right now but here's the thing with intention and Technique we can reclaim our mind and we can we claim our concentration and our Focus so let's start here let's let's understand more about the Mind our minds are like monkeys right some people use that term monkey mind they tend to hop from one thought to another to another and the first step is you recognize this and once you understand the monkey mind you can train it or you can retrain it the second thing I want to think about is it's so important to declutter your space what do I mean by that a cluttered environment we've talked about this a little bit often equals a cluttered mind because your external world is often a reflection of your internal world and so begin with your immediate workspace you know where are you studying for school or where are you doing your work you know with part of your career and just think I want it clean I want it organized and I want to simplify right you want to recondo your mind by organizing your environment and then third I want you to think about how do you declutter not just your external world but how do you declutter your digital life right notifications are modern-day pickpockets for our attention consider a digital detox set specific check-in times for emails and social media you know do a dopamine detox you know it's so very important and then number four we've mentioned this in our book the padaro technique this involves working intensely for a Sprint maybe 20 25 minutes and then simply taking a 5 minute Rin break to hydrate to maybe move around do some deep breathing clear the mental cobwebs and that's really the goal you know our attention span tends to drop after about 25 30 minutes we have the attention span maybe to watch and enjoy a Sit calm so knowing that how can you organize your time and then do a Sprint for 25 minutes take a 5 minute brain break and then come back another 25 minutes and those 25 minutes really add up throughout your day another thing to think about are having more mindful moments mindful moments you know I I remember looking and and looking at a a story that talked about there was a research done where people were given an option to be in a room like kind of like a sensory deprivation room where they can't see or hear anything and they were alone with their own thoughts you know and there's this quote that says that you know all the challenges in the world come from the fact that we can't just be in our room by ourselves right being silent and these people that were in the room they were given an option they could get out of the room and not have to deal with 15 minutes just by themselves and not be able to see or hear anything if uh they just gave themselves electric shocks and so many people opted for the electro stimulation which was not necessarily very comfortable but they needed they were craving that stimulus in their nervous system because you know all day we're like just we're just swiping and getting these rings and dings and app notifications social media alerts so how can you have more mindful moments how can you embed pockets of mindfulness into your day this could be through meditation uh deep breathing even simply observing your environment without judgment how I get focused when I'm really stressed is I'll go back into my into my body and I'll say hey let me do an exercise here what are five things that I could see right now in fact you do this right now put it in the comments what are five things that you see and then maybe list four things that you feel like maybe you feel the weight of sitting where you're sitting or standing where you're standing maybe you can feel your clothes you know your your left shoulder you know maybe you could feel the a breeze or the movement of some central air and where you are right now what are some things four things and then what are three things that you hear you know if you're silent right now what do you hear maybe you hear an airplane going by or you see hear some white noise in the Next Room or somebody's attent conversation down the hall right you know right WR down three things that you hear and then two things maybe that you you smell right uh what what are two things that you smell in the environment and then finally maybe one thing that you taste you know in your mouth something maybe that you ate recently or maybe you're chewing some gum but what I do this exercise and it's very quick I do it almost now unconsciously but it gets me in the present right and it and so I don't divert focus it gets me in the now you know and that's we we hear about that all the time The Power of Now by by aari but this is a simple strategy the other exercise I would challenge you to do is create a Power Hour you know an hour of power and I want you to choose a task that you've been putting off and I want you to apply the strategies that we discussed especially this session uh you could take the Pomodoro Technique even right now I have padaro means tomato and I have on my desk a tomato timer that you cook with and I set it for 25 minutes and it's you know something simple like that and what I want you to do is challenge yourself work on this task uninterrupted without any distractions for 25 minutes up to an hour and then afterwards what I want you to do is reflect because ultimately you are your best coach and I want you to ask yourself a couple questions number one how much more did you get accomplish how much more did you accomplish something simple number two how did it feel that first time did you get a little antsy like your mind went someplace and of course that's what the Mind does but how did it feel and then the third question is a very powerful one is what barriers did you face and how did you overcome them how did you bring your focus back you know did you say what's most important like I bring my focus back by my breath or I bring it back by asking a question like what's the best use of this moment and it refocuses me and it re-energizes me also so I want you to share your insights in our community right now take a moment share your insights in the comments down below and your journey might just be the beacon someone else needs right now you know in an age of distraction focus is our superpower right you want focus and it's not just about shutting out the world but choosing where we direct our attention so be the master not the puppet of your focus.