ATTENTION AND FOCUS
I’ve learned that one of the best ways to stay focused is to forget about how much I do and concentrate instead on how much time I devote my total focus to doing it well. In other words, I want to be as productive as possible during the time I’ve set aside for a certain task. If I give myself an hour to work on something, I’m not worried about the result, I’m focused on the performance. For example, as I wrote this book, I wasn’t worried about how many words I typed in a day, but about how long I was able to stay focused on the objective.
At first, I found it extremely difficult to work this way because I was used to accomplishing tasks that I had written down on a list, not knowing how long they would take or how many I could finish well. Now that I focus on time, I have significantly improved how I set my priorities, because everything fits in my calendar. I do the most important activities more calmly because they’re given a fair amount of time. This helps me respond in a more reasonable time frame and I avoid working long hours to meet my deadlines due to backlogged tasks.
On the other hand, I avoid filling my calendar with irrelevant items. This used to be pretty common because I wanted to cross off pending tasks, no matter what they were. Our actions reflect how we measure ourselves, and I measured myself by tasks accomplished, regardless of what they were. Working this way showed me that I was unconsciously doing it to check items off my list to make myself believe that I was getting results. But it only distracted me and handed me small victories, which were useless and ultimately made me give up by creating an illusory sense of progress.
One of the first methods I used to focus my attention on a task for a certain amount of time was the Pomodoro technique.2 This method is designed to increase the level of efficiency that is lost due to workers’ momentary distractions, which may last only a few seconds but make it difficult to refocus for a similar or longer period of time than the distraction. Keep in mind that this methodology is as old as the writer of this book; it was created when many of the devices that now distract us and to which we have an unhealthy attachment didn’t exist.
This approach is efficient precisely because of its extreme simplicity. It consists of establishing continuous work sessions interrupted by short mandatory breaks, which also allow you to review your progress. A timer, such as the alarm on your phone, is used to dedicate periods solely to action, without giving too much importance to the outcome at first. The original idea is to set up half-hour phases: twenty-five minutes of work and five of rest. You may think that twenty-five minutes is not enough time to focus, but recent studies show that the attention spans of professionals at work have been reduced to a frighteningly short three minutes.
If you suffer from an attention deficit disorder, do the first exercises in less time. Although twenty-five minutes of focused work may not seem like an excessive amount of effort, I recommend that everyone start with shorter, less demanding periods, and gradually increase them. Starting this practice by exceeding the dosage of the original prescription may cause you to give up before you see the first results, especially if you already have attention issues. Sticking firmly to the time you set for yourself and repeating this routine consistently will strengthen your attention levels.
WHEN YOU CAN’T SLEEP, YOUR APPEARANCE REFLECTS YOUR THOUGHTS.
I use this technique when I’m writing, and sometimes I can go the twenty-five minutes without producing anything I feel is worthwhile, but I still persevere. You may think it’s a waste of time, but I prefer to call it discipline. In any case, this technique works for any activity that requires continuous attention. Dedicating yourself to an activity produces results. With practice, you gain flow and efficiency.
As I’ve gained focus over time, I subject myself to a moderate degree of external noise when writing, which has served to strengthen my concentration. I don’t recommend this additional complication if you’re just getting started, but as you progress, it will be a useful add-on. It’s like when athletes raise the bar to force themselves to jump higher. Those who train with a certain level of distraction perform better. Even when faced with big distractions in real life, their results are usually superior to those of people who work under ideal conditions. In short, a moderate level of tension helps improve focus in complex and unfavorable environments. Concentration can be trained.
Although it may sound strange to you, this is a step that you must also take: You really need to disconnect from the action to get back to it. Resting doesn’t mean reviewing what you did or preparing material for what’s to come. If you feel a little anxious, using those minutes to meditate would be a good use of your time.
Apply this technique as rigorously as possible. To begin, choose an activity that’s important to you and set a shorter period of time than the one suggested by the original exercise. As you master it, gradually increase the duration until you have it under control.
Whenever you have an internal distraction, write it down. By “internal” I don’t mean events you can’t control, like your cat knocking over a wineglass, but those that come up within you, such as thoughts, concerns, or memories.
Take note of these distractions that come up during the work process and keep track of their frequency and intensity. Analyze why these distractions happen and why they impede your self-control. Aim for them to be less frequent and intense.
Practices such as this one help us create habits that make up for our distraction, but the most important work must be done from within. The most overwhelming distractions arise from within. Turning off your phone notifications isn’t enough if you aren’t able to disconnect your mind from them. External noise can be controlled, but the most intense work will involve staying focused internally. You can go to a cabin in the Alps to get work done without any electrical equipment or wireless connection, you can run away from the hustle and bustle of people and turn off your social media, but if you don’t silence the sirens and alarms that are going off in your mind, you will continue to set your sights on a spot that’s far away from your goals.
Put it to the test: Turn off your phone for a long period of time while you’re working on a task that you’re struggling with, and keep track of the ideas that come to mind and how often you feel the need to see notifications, even if the alarms don’t ping. You’ll probably start to wonder what you might be missing. Many of the tasks you should’ve done but forgot will come to mind—the people you didn’t call or a pending bank transaction.