Focus time

Focus time is related to the concentration of attention on the task at hand. The terms focus and concentration are often used interchangeably, but there is a difference between them that is worth examining. Focusing is an automatic process triggered by a stimulus that is attractive to our attention, and is therefore changeable (rapid shifting of attention from one object to another). Therefore, concentration is the ability to maintain focus on one particular object, event, issue, or task for an extended period of time.

The key to focusing your attention on your work, study, or the specific task you are currently doing is to be able to isolate yourself from so-called distractions – mono-tasking! Yes, we are not mistaken, we are certain that the myth of multitasking should be stopped once and for all.

It has been proven in many studies that multitasking is not conducive to concentration and is only an illusion, as in practice it is impossible for the brain to perform many activities at once.

The counterbalance to multitasking is flow – the state of being completely focused on one task, a side effect of which is a feeling of euphoria comparable to mystical experiences. Switching your attention between tasks does not foster the engagement that is necessary to achieve satisfaction from the activity.

To improve your concentration and focus deeply on the activity you are currently doing, you need to recognize obstacles, both internal and external factors, that reduce your time efficiency. These may include, for example:

• television,
• social media,
• games,
• TV series,
• gossips,
• excuses,
• stimulants,
• lack of self-confidence,
• lack of energy,
• procrastination,
• perfectionism,
• lack of assertiveness.

Of course, don’t go into exaggeration, some of the above examples are opportunities to rest, regenerate and regain energy, which is an essential part of being effective. It is important to take breaks from work. However, if you spend dozens of minutes scrolling the Internet and only briefly start a task and then return to entertainment again – these breaks are not productive.

Here are some practical tips for building the habit of deep focus:

ACTING IN ACCORDANCE WITH YOUR VALUES – MY WHY

A key component of effectiveness is motivation, which consists of arousing and maintaining the energy to act. In order not to get distracted and leave things over you must believe that the action you are taking is meaningful. If the daily activities you do are consistent with your life values, it allows you to maintain consistency and integrity in your actions. So establishing the values that guide you in life is a key here. Ask yourself – what is your WHY? For what, or for what values are you willing to sacrifice? Are you able to define what you are aiming at and what kind of person you want to be? Identify 5 to 7 main life values that are consistent with you. Then, based on those values, identify your goals and priorities. When choosing values, be guided by what you feel, see if these are truly your choices and what is behind them. Give yourself a moment to think. Don’t let someone else decide how you live your life.

SMART PLANNING – SMART TECHNIQUE

A common cause of inefficiency in action is setting completely unrealistic goals, which reduces persistence in achieving them. New Year’s resolutions are a prime example. Studies show that only a small percentage of such plans are actually brought into existence. If you have such unfulfilled resolutions on your list, it is possible that your goal is too general, too vague, too unambitious or, on the contrary, too difficult to achieve. Analyze it according to the SMART method (specific, measurable, ambitious, realistic, timely). For example, instead of assuming that you will learn German, determine that you want to complete a basic course within the next year. This way you will be able to communicate in restaurants, stores, at the airport when you go on a business trip to Germany, whereas until now you used to switch immediately to English. To achieve your goal you need to study regularly, which means that you can spend 3 days of 30 minutes each. If you take care of all 5 elements, you have a very good chance of reaching your goal and achieving full focus on the task at hand.

PRIORITIZATION – THE EISENHOWER MATRIX

It often happens that we get lost in a multitude of tasks, and even if the goals are well defined and planned wisely, it is difficult to find ourselves in the current tasks. All lists and organizing tools come in handy here. Prioritization skills are especially helpful in making the right decisions about where to allocate your attention and energy. If the number of tasks you have in your workflow exceeds your ability to complete them, use the Eisenhower method. Create your own time management matrix and divide tasks based on their urgency and importance. You can draw two intersecting axes on a piece of paper, making 4 boxes. In the first quarter, write down the tasks that you think are important and urgent (if you don’t complete them in time, you will face unpleasant consequences). In the second quarter put tasks that are not urgent and important (those that do not have a deadline or are very far away, so you do not feel pressure to complete them). In the third quarter, write down tasks that are urgent and not very important (tasks that come up suddenly, you have no control over them, you need to do them immediately, most often they are ordered by someone). The last step is to write down tasks in the fourth quarter, which are neither important nor urgent (tasks that do not affect work or development, take time but it is difficult to see the real benefits in them). Tasks from the last part should be eliminated, but it is not so easy, because they can be an element helping to relax and sometimes redirect the attention from difficult topics to more pleasant ones (e.g., watching small cats or dogs). So it’s more important to maintain a balance between the number of tasks in each quadrant and focus on the tasks that are important because they relate directly to your values and foster growth.

SPLITTING TASKS INTO CHUNKS – THE POMODRO TECHNIQUE

If you have a difficult task to complete or one that you simply don’t like, putting it off will not magically make it disappear from your to-do list. A better way is to break the task down into its elementary components and work on it in stages as micro-tasks. By ticking off one item at a time, you won’t find any of them particularly burdensome, and at the same time you’ll feel that each one brings you closer to finally completing the task. The pomodoro or salami technique involves dividing a task into smaller chunks so that you can work in blocks of time. It works similarly to exercises performed in the gym, where, for example, you work in 4 short series of 20-25 minutes interspersed with 5-minute breaks. After 4 completed series you take a longer rest. Adjust the time intervals to your own abilities and preferences.

PLANNING YOUR FAILURES – THE WOOP METHOD

Focus is undoubtedly fostered by willpower, which, as we know, can be exhausted over time. Positive emotions promote focus, but – there is always a but 😉 Gabriele Oettingen’s research shows that positive thinking alone is not enough. In addition to visualizing success, anticipating failure is equally important. If you want to deepen your ability to focus, your brain needs to have a plan of action for failures and unexpected turns. This is where the WOOP (wish, outcome, obstacle, plan) method comes in handy. Compare your dreams and goals with the obstacles and plan how you can deal with them. Reserve 15 to 30 minutes and start by thinking about what you really want to achieve, what is important to you. Imagine the positive outcomes of your actions. Then focus on the potential difficulties that may arise on the way to your goal. Think about what might be holding you back. Plan what you can do to overcome or bypass the obstacle. Develop a plan along the lines of “If X occurs (when and where the obstacle occurs), then I will do Y (the action or thought to overcome that obstacle)”.

TAKE CARE OF YOUR EMOTIONS – USING RITUALS

Make sure to create your own rituals that allow you to associate focus on a task with pleasure. This could be a particular place, music, outfit, smell, or sound. Productivity-enhancing rituals make the tedious and difficult work more enjoyable. One of these might be rewarding yourself for completing a challenging task. Many writers, scientists or artists are famous for their daily rituals that made them successful. It is said that Stephen King achieved flow while writing his first books in a laundry room, Marcel Proust created his works at night in a horizontal position, and Gertrude Stein stared at cows and rocks all day long 🙂

Below you’ll find articles written by experienced psychologists, therapists and neuroscientists explaining how you can achieve a state of focus, its impact on goal achievement and how to make the most of it in your professional and personal life.

• “The Power of Habit” (2012), Charles Duhigg
• “Smarter Faster Better: The Secrets of Being Productive in Life and Business” (2017), Charles Duhigg
• “Atomic habits” (2018), James Clear
• “Triggers: Creating Behavior That Lasts—Becoming the Person You Want to Be” (2015), Marshall Goldsmith, Mark Reiter
• “The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It” (2013),  Kelly McGonigal
• “Rethinking Positive Thinking: Inside the New Science of Motivation” (2015), Gabriele Oettingen
• “The Seven Habits of Highly Effective People” (2004), Stephen R. Covey
• “Getting Things Done: The Art of Stress-Free Productivity (Revised Edition)” (2015), David Allen