Let me guess: you probably don’t need any more stress right now. Right. Neither do I.
A prolonged lack of focus leads to a pile of undone work and a mountain of stress. We can’t control everything, but we can do a lot to improve our focus and reduce a significant stress source in our lives: unfinished work.
Here’s my list for improving deep focus.
Gathered from smart folks who know humans and brains.
1. Delay caffeine 90-120 minutes in the morning to allow cortisol to lower naturally.
2. Exercise earlier or at lunchtime instead of after work.
3. 1-5 minute cold shower at an uncomfortable but manageable temperature. It’s optional, but I find it makes me more alert.
4. Set detailed, time-specific goals. A time-specific goal can be anywhere between 5-90 minutes. Create these goals before starting work, perhaps the night before or during a morning walk.
5. Our brains can handle two to three 90-minute deep focus spurts in a day. Plan accordingly.
6. Space deep focus spurts with non-focus demanding tasks (different to work-related tasks). Social media, YouTube and browsing the internet are not great options.
7. Before each break, write down a quick plan for when you return.
8. Include short activity breaks throughout the day. Even a few minutes counts.
9. Kill all the notifications on your phone and computer.
10. Park the unrelated tasks that come to mind during the deep focus on a piece of paper. You can return to them later.
11. Motor control stuff helps focus: drawing, stress ball, crawling…
12. A lighter lunch might help afternoon focus.
13. Meditate to teach your mind how to wander and how to bring it back.
14. Learn to tolerate boredom. Sit with it.
15. Sleep. A lot.
-J