[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.00,0:00:02.88,Default,,0000,0000,0000,,I kind of feel like\Nmy attention span is dying.
Dialogue: 0,0:00:02.88,0:00:04.22,Default,,0000,0000,0000,,[knocks on the door]
Dialogue: 0,0:00:04.22,0:00:06.69,Default,,0000,0000,0000,,It's just like,\Nwhenever I try and do anything,
Dialogue: 0,0:00:06.69,0:00:09.10,Default,,0000,0000,0000,,I start craving some sort of distraction.
Dialogue: 0,0:00:09.10,0:00:11.19,Default,,0000,0000,0000,,I can't just focus on one thing at a time,
Dialogue: 0,0:00:11.19,0:00:13.26,Default,,0000,0000,0000,,even if that thing is sleeping.
Dialogue: 0,0:00:13.26,0:00:14.66,Default,,0000,0000,0000,,But I have things I wanna do,
Dialogue: 0,0:00:14.66,0:00:15.94,Default,,0000,0000,0000,,things I want to focus on.
Dialogue: 0,0:00:15.94,0:00:18.74,Default,,0000,0000,0000,,I just don't,\Nbecause refreshing Instagram
Dialogue: 0,0:00:18.74,0:00:21.56,Default,,0000,0000,0000,,is always gonna be easier...
Dialogue: 0,0:00:28.03,0:00:29.27,Default,,0000,0000,0000,,and it's a problem!
Dialogue: 0,0:00:29.27,0:00:30.26,Default,,0000,0000,0000,,And I'm tired of it.
Dialogue: 0,0:00:30.26,0:00:34.61,Default,,0000,0000,0000,,I am tired of feeling like my life is\Nso far out of my own control.
Dialogue: 0,0:00:34.75,0:00:36.28,Default,,0000,0000,0000,,So today,
Dialogue: 0,0:00:36.34,0:00:38.65,Default,,0000,0000,0000,,we are figuring out how to stop scrolling,
Dialogue: 0,0:00:38.65,0:00:40.67,Default,,0000,0000,0000,,and how to start paying attention.
Dialogue: 0,0:00:40.89,0:00:43.20,Default,,0000,0000,0000,,Thank you to our Patrons\Nfor supporting the channel,
Dialogue: 0,0:00:43.20,0:00:45.57,Default,,0000,0000,0000,,and headspace for sponsoring\Na portion of this video.
Dialogue: 0,0:00:45.57,0:00:48.03,Default,,0000,0000,0000,,With focus music, motivational exercises,
Dialogue: 0,0:00:48.03,0:00:49.71,Default,,0000,0000,0000,,guided meditations, and more,
Dialogue: 0,0:00:49.71,0:00:51.95,Default,,0000,0000,0000,,Headspace has over a thousand \Npieces of content
Dialogue: 0,0:00:51.95,0:00:53.99,Default,,0000,0000,0000,,to help you be kind to your mind.
Dialogue: 0,0:00:53.99,0:00:56.55,Default,,0000,0000,0000,,If you wanna see how Headspace\Nmight be helpful to you,
Dialogue: 0,0:00:56.55,0:00:59.14,Default,,0000,0000,0000,,you can try it out completely for free\Nfor 60 days.
Dialogue: 0,0:00:59.14,0:01:02.04,Default,,0000,0000,0000,,All you have to do is sign up\Nwith our link in the description
Dialogue: 0,0:01:02.04,0:01:03.64,Default,,0000,0000,0000,,or scan the QR code on screen.
Dialogue: 0,0:01:03.64,0:01:04.24,Default,,0000,0000,0000,,[slam]
Dialogue: 0,0:01:04.24,0:01:05.27,Default,,0000,0000,0000,,So what's in the box?
Dialogue: 0,0:01:05.27,0:01:06.71,Default,,0000,0000,0000,,[box opening]
Dialogue: 0,0:01:07.25,0:01:10.21,Default,,0000,0000,0000,,This is an electroencephalogram, \Nor an EEG.
Dialogue: 0,0:01:10.21,0:01:12.30,Default,,0000,0000,0000,,It measures electrical activity\Nin the brain,
Dialogue: 0,0:01:12.30,0:01:14.79,Default,,0000,0000,0000,,which are associated with certain\Nperformance metrics
Dialogue: 0,0:01:14.79,0:01:17.16,Default,,0000,0000,0000,,like attention, excitement and stress.
Dialogue: 0,0:01:17.16,0:01:19.20,Default,,0000,0000,0000,,Does that look good?\NHow's that - How do I look?
Dialogue: 0,0:01:19.20,0:01:22.55,Default,,0000,0000,0000,,Now these things usually look\Na little bit more threatening and wire-y,
Dialogue: 0,0:01:22.55,0:01:24.94,Default,,0000,0000,0000,,however, I reached out to this brand\Ncalled Emotiv
Dialogue: 0,0:01:24.94,0:01:27.50,Default,,0000,0000,0000,,that creates more simplified\Nconsumer options.
Dialogue: 0,0:01:27.50,0:01:28.76,Default,,0000,0000,0000,,They gave me a little discount
Dialogue: 0,0:01:28.76,0:01:30.40,Default,,0000,0000,0000,,so I could actually afford this\Nfor the video.
Dialogue: 0,0:01:30.40,0:01:32.55,Default,,0000,0000,0000,,And I look like a cyborg.
Dialogue: 0,0:01:32.55,0:01:33.57,Default,,0000,0000,0000,,I think it looks cute!
Dialogue: 0,0:01:33.57,0:01:35.14,Default,,0000,0000,0000,,Okay so these are my brainwaves,
Dialogue: 0,0:01:35.14,0:01:37.95,Default,,0000,0000,0000,,and if I focus on it...really hard...
Dialogue: 0,0:01:37.95,0:01:40.44,Default,,0000,0000,0000,,it should be able to translate these
Dialogue: 0,0:01:40.44,0:01:44.11,Default,,0000,0000,0000,,into more understandable metrics,\Nlike... attention!
Dialogue: 0,0:01:44.11,0:01:44.95,Default,,0000,0000,0000,,Look at that!
Dialogue: 0,0:01:44.95,0:01:47.58,Default,,0000,0000,0000,,You see the building attention\Nand spike in excitement;
Dialogue: 0,0:01:47.58,0:01:48.45,Default,,0000,0000,0000,,that's my brain!
Dialogue: 0,0:01:48.45,0:01:51.24,Default,,0000,0000,0000,,I kinda feel like a videogame character\Nand these are my stats.
Dialogue: 0,0:01:51.24,0:01:52.00,Default,,0000,0000,0000,,This is cool.
Dialogue: 0,0:01:52.00,0:01:54.38,Default,,0000,0000,0000,,Now I should note that EEG data\Ncan be pretty noisy
Dialogue: 0,0:01:54.38,0:01:57.61,Default,,0000,0000,0000,,and things like movement \Ncan really impact the results.
Dialogue: 0,0:01:57.61,0:02:00.89,Default,,0000,0000,0000,,However, I think that having any level of \Nrecording is an improvement
Dialogue: 0,0:02:00.89,0:02:04.79,Default,,0000,0000,0000,,because I basically never pay attention\Nto my attention.
Dialogue: 0,0:02:04.79,0:02:08.57,Default,,0000,0000,0000,,It only every really comes up when\NI'm feeling guilty about my screentime,
Dialogue: 0,0:02:08.57,0:02:11.32,Default,,0000,0000,0000,,or I realise that \NI've done nothing all day.
Dialogue: 0,0:02:11.32,0:02:16.03,Default,,0000,0000,0000,,And only having these really infrequent\Nand negative interactions with my problem
Dialogue: 0,0:02:16.03,0:02:18.83,Default,,0000,0000,0000,,makes it really hard to be \Nobjective about the whole thing,
Dialogue: 0,0:02:18.83,0:02:21.07,Default,,0000,0000,0000,,to understand how bad it actually is
Dialogue: 0,0:02:21.07,0:02:23.93,Default,,0000,0000,0000,,and see if it's getting better...\Nor worse.
Dialogue: 0,0:02:23.93,0:02:26.36,Default,,0000,0000,0000,,But now, with the help of this brainscanner,
Dialogue: 0,0:02:26.36,0:02:29.24,Default,,0000,0000,0000,,I finally got to measure a \Nbaseline for my attention span
Dialogue: 0,0:02:29.24,0:02:31.01,Default,,0000,0000,0000,,without getting bogged down by guilt,
Dialogue: 0,0:02:31.01,0:02:33.68,Default,,0000,0000,0000,,or forgetting to focus on my focus.
Dialogue: 0,0:02:33.68,0:02:34.45,Default,,0000,0000,0000,,[typing]
Dialogue: 0,0:02:34.45,0:02:38.41,Default,,0000,0000,0000,,I wore the EEG while I worked, ate,\Nexercised and relaxed.
Dialogue: 0,0:02:38.41,0:02:41.84,Default,,0000,0000,0000,,I did take it off a few times\Nbecause it could get pretty uncomfortable
Dialogue: 0,0:02:41.84,0:02:43.35,Default,,0000,0000,0000,,after really long stretches.
Dialogue: 0,0:02:43.35,0:02:44.10,Default,,0000,0000,0000,,Woah!
Dialogue: 0,0:02:44.10,0:02:46.01,Default,,0000,0000,0000,,But, overall, \Nit was pretty easy to ignore
Dialogue: 0,0:02:46.01,0:02:48.36,Default,,0000,0000,0000,,while I just lived my life \Nfor the rest of the week.
Dialogue: 0,0:02:48.36,0:02:51.31,Default,,0000,0000,0000,,Alongside the EEG, I installed\Na program to automatically track
Dialogue: 0,0:02:51.31,0:02:53.50,Default,,0000,0000,0000,,how often I switched tasks on my computer,
Dialogue: 0,0:02:53.50,0:02:56.30,Default,,0000,0000,0000,,and I recorded how many times\NI picked up my phone.
Dialogue: 0,0:02:56.30,0:02:59.36,Default,,0000,0000,0000,,Did you know that you can't actually\Nexport your screentime data?
Dialogue: 0,0:02:59.36,0:03:02.65,Default,,0000,0000,0000,,Then I wrote a quick script\Nto compile all this data and visualize it.
Dialogue: 0,0:03:02.65,0:03:05.16,Default,,0000,0000,0000,,Here is my life for the past three days.
Dialogue: 0,0:03:05.58,0:03:06.28,Default,,0000,0000,0000,,Ooh.
Dialogue: 0,0:03:06.28,0:03:09.48,Default,,0000,0000,0000,,The x-axis is the number of\Nhours in a day.
Dialogue: 0,0:03:09.48,0:03:12.71,Default,,0000,0000,0000,,These blue bars represent the \Nnumber of times I picked up my phone.
Dialogue: 0,0:03:12.71,0:03:15.43,Default,,0000,0000,0000,,This grey line tracks how productive\NI was at my computer,
Dialogue: 0,0:03:15.43,0:03:18.81,Default,,0000,0000,0000,,and these coloured lines are the median\Nperformance metrics from my EEG.
Dialogue: 0,0:03:18.81,0:03:22.15,Default,,0000,0000,0000,,Now, some highlights include... this moment,
Dialogue: 0,0:03:22.15,0:03:25.49,Default,,0000,0000,0000,,where I picked up my phone to start\Ndebugging the app
Dialogue: 0,0:03:25.49,0:03:27.53,Default,,0000,0000,0000,,that I was using to scan my brain,
Dialogue: 0,0:03:27.53,0:03:33.62,Default,,0000,0000,0000,,and then I ended up, uh, opening Instagram\Nand spending the next two hours on it.
Dialogue: 0,0:03:33.62,0:03:34.36,Default,,0000,0000,0000,,[laughs]
Dialogue: 0,0:03:34.36,0:03:36.26,Default,,0000,0000,0000,,However, during my meetings the next day
Dialogue: 0,0:03:36.26,0:03:40.22,Default,,0000,0000,0000,,I was like super interested and attentive,\Nright? Great? No.
Dialogue: 0,0:03:40.22,0:03:43.18,Default,,0000,0000,0000,,It's because I kept picking up my phone!
Dialogue: 0,0:03:43.18,0:03:44.65,Default,,0000,0000,0000,,I was supposed to be on a call!
Dialogue: 0,0:03:44.65,0:03:46.29,Default,,0000,0000,0000,,I kept opening up Instagram! [laughs]
Dialogue: 0,0:03:46.29,0:03:47.53,Default,,0000,0000,0000,,But it's not all bad news:
Dialogue: 0,0:03:47.53,0:03:50.83,Default,,0000,0000,0000,,there are these instances \Nwhere I put down my phone,
Dialogue: 0,0:03:50.83,0:03:54.39,Default,,0000,0000,0000,,I get into the zone,\Nand my brain just lights up.
Dialogue: 0,0:03:54.39,0:03:59.01,Default,,0000,0000,0000,,The only issue is that in my 8-hour work\Nday, it only happens for, like, an hour.
Dialogue: 0,0:03:59.01,0:04:03.72,Default,,0000,0000,0000,,It's over here at like 2 o'clock, \Nor 5 o'clock, or 10 o'clock!
Dialogue: 0,0:04:03.72,0:04:06.76,Default,,0000,0000,0000,,Now something similar does happen\Nto my brain when I am working out,
Dialogue: 0,0:04:06.76,0:04:09.43,Default,,0000,0000,0000,,but... how often am I doing that?
Dialogue: 0,0:04:09.43,0:04:13.47,Default,,0000,0000,0000,,All this is to say, is that for \Nthe 16-ish hours that I am awake,
Dialogue: 0,0:04:13.47,0:04:17.62,Default,,0000,0000,0000,,I'm only engaged \Nand focused for like 12% of it.
Dialogue: 0,0:04:17.62,0:04:20.68,Default,,0000,0000,0000,,The rest of the time,\Nthe 88% of the time,
Dialogue: 0,0:04:20.68,0:04:24.36,Default,,0000,0000,0000,,I'm all over the place. \NI'm checked out or I'm distracted.
Dialogue: 0,0:04:24.36,0:04:28.24,Default,,0000,0000,0000,,This could be most of the rest of my life, \Nunless we do something about it.
Dialogue: 0,0:04:28.24,0:04:29.34,Default,,0000,0000,0000,,So let's do that.
Dialogue: 0,0:04:29.34,0:04:34.19,Default,,0000,0000,0000,,So, I started looking for any books\Nabout attention, focus, and distractions,
Dialogue: 0,0:04:34.19,0:04:36.17,Default,,0000,0000,0000,,and I found a lot of them.
Dialogue: 0,0:04:36.17,0:04:39.01,Default,,0000,0000,0000,,There was just one problem\N- they're all identical!
Dialogue: 0,0:04:39.01,0:04:40.55,Default,,0000,0000,0000,,They invent different buzz words,
Dialogue: 0,0:04:40.55,0:04:44.26,Default,,0000,0000,0000,,and they switch up the personal anecdotes\Nthat they blur with legitimate science,
Dialogue: 0,0:04:44.26,0:04:47.91,Default,,0000,0000,0000,,but fundamentally, \Nif you've read one, you've read them all.
Dialogue: 0,0:04:47.91,0:04:50.42,Default,,0000,0000,0000,,Fortunately, you don't need\Nto read any of them,
Dialogue: 0,0:04:50.42,0:04:53.80,Default,,0000,0000,0000,,because here are the three things\Nthat you actually need to know
Dialogue: 0,0:04:53.80,0:04:55.77,Default,,0000,0000,0000,,if you want to fix your focus.
Dialogue: 0,0:04:55.77,0:04:58.37,Default,,0000,0000,0000,,1: Attention and focus\Nare different things.
Dialogue: 0,0:04:58.37,0:05:02.37,Default,,0000,0000,0000,,Attention is a broad concept that \Nboils down to our general awareness,
Dialogue: 0,0:05:02.37,0:05:06.27,Default,,0000,0000,0000,,while focus is one process \Nthat controls that awareness,
Dialogue: 0,0:05:06.27,0:05:08.96,Default,,0000,0000,0000,,concentrating it on something specific.
Dialogue: 0,0:05:08.96,0:05:12.82,Default,,0000,0000,0000,,2: Focus is a limited\Nand exhaustible resource.
Dialogue: 0,0:05:12.82,0:05:16.05,Default,,0000,0000,0000,,So, you can only really \Nfocus on one thing at a time,
Dialogue: 0,0:05:16.05,0:05:20.27,Default,,0000,0000,0000,,and your ability to do that will \Ntire out the further you get from rest.
Dialogue: 0,0:05:20.27,0:05:23.33,Default,,0000,0000,0000,,3: Focus also filters out distractions.
Dialogue: 0,0:05:23.33,0:05:27.18,Default,,0000,0000,0000,,The more there are,\Nthe more of your focus is being wasted.
Dialogue: 0,0:05:27.18,0:05:30.81,Default,,0000,0000,0000,,Now some research exists suggesting that\Ncertain forms of cognitive training
Dialogue: 0,0:05:30.81,0:05:33.78,Default,,0000,0000,0000,,can increase your capacity \Nand ability to focus.
Dialogue: 0,0:05:33.78,0:05:37.04,Default,,0000,0000,0000,,But the type of training and the \Neffectiveness has varying results.
Dialogue: 0,0:05:37.04,0:05:40.21,Default,,0000,0000,0000,,The brain is complicated and \Ntheres a lot of nuance in the details,
Dialogue: 0,0:05:40.21,0:05:42.87,Default,,0000,0000,0000,,especially when you're trying \Nto find things that work for you
Dialogue: 0,0:05:42.87,0:05:44.51,Default,,0000,0000,0000,,and your specific circumstances.
Dialogue: 0,0:05:44.51,0:05:47.23,Default,,0000,0000,0000,,So to fix my focus, I'm actually\Nonly going to do a handful of
Dialogue: 0,0:05:47.23,0:05:50.22,Default,,0000,0000,0000,,very simple things that support\Nwhat we know about focus.
Dialogue: 0,0:05:50.22,0:05:51.04,Default,,0000,0000,0000,,Here's the plan.
Dialogue: 0,0:05:51.04,0:05:55.17,Default,,0000,0000,0000,,First, I need to manage my distractions, \Nstarting with the obvious: my phone.
Dialogue: 0,0:05:55.17,0:05:56.93,Default,,0000,0000,0000,,I deleted the apps that I never use,
Dialogue: 0,0:05:56.93,0:05:59.37,Default,,0000,0000,0000,,set up time limits for\Nthe apps I use way too much,
Dialogue: 0,0:05:59.37,0:06:01.35,Default,,0000,0000,0000,,(everything except for my wallet)
Dialogue: 0,0:06:01.35,0:06:04.16,Default,,0000,0000,0000,,and muted basically\Nall of my notifications.
Dialogue: 0,0:06:04.16,0:06:07.37,Default,,0000,0000,0000,,I also installed this app\Nthat replaces icons with text.
Dialogue: 0,0:06:07.37,0:06:10.51,Default,,0000,0000,0000,,So now I need to put in a little\Nmore effort before I open anything.
Dialogue: 0,0:06:10.51,0:06:12.46,Default,,0000,0000,0000,,I also changed my display to grey scale.
Dialogue: 0,0:06:12.46,0:06:15.21,Default,,0000,0000,0000,,[laughs] I have never wanted\Nto use my phone less.
Dialogue: 0,0:06:15.21,0:06:16.56,Default,,0000,0000,0000,,God, this sucks.
Dialogue: 0,0:06:16.56,0:06:17.63,Default,,0000,0000,0000,,I wasn't kidding.
Dialogue: 0,0:06:17.63,0:06:21.65,Default,,0000,0000,0000,,Almost immediately, my phone pick-ups\Nand screen time dropped dramatically.
Dialogue: 0,0:06:21.65,0:06:24.77,Default,,0000,0000,0000,,However, the silence made me \Nnotice the sheer number of
Dialogue: 0,0:06:24.77,0:06:27.19,Default,,0000,0000,0000,,internal distractions I have, too.
Dialogue: 0,0:06:27.19,0:06:29.64,Default,,0000,0000,0000,,These passing thoughts that \Njust take me off task,
Dialogue: 0,0:06:29.64,0:06:31.99,Default,,0000,0000,0000,,like wondering if I need \Nto buy more toilet paper,
Dialogue: 0,0:06:31.99,0:06:34.44,Default,,0000,0000,0000,,wishing I learned \Na musical instrument as a kid,
Dialogue: 0,0:06:34.44,0:06:36.74,Default,,0000,0000,0000,,or thinking about what \NI'm gonna have for dinner.
Dialogue: 0,0:06:36.74,0:06:37.93,Default,,0000,0000,0000,,They were rarely urgent,
Dialogue: 0,0:06:37.93,0:06:42.21,Default,,0000,0000,0000,,but often important enough that \NI didn't want to ignore or forget them.
Dialogue: 0,0:06:42.21,0:06:45.94,Default,,0000,0000,0000,,So, I dedicated a page in my notebook \Nto quickly write them down for later.
Dialogue: 0,0:06:45.94,0:06:47.02,Default,,0000,0000,0000,,When later came,
Dialogue: 0,0:06:47.02,0:06:51.46,Default,,0000,0000,0000,,I sorted through those thoughts based on \Naction, importance and time-sensitivity,
Dialogue: 0,0:06:51.46,0:06:56.72,Default,,0000,0000,0000,,and kept it in mind when I was building\Nmy schedule, which got way more specific.
Dialogue: 0,0:06:56.72,0:07:00.20,Default,,0000,0000,0000,,Now, I'm usually the type of person who\Nonly puts, like, events in my calendar,
Dialogue: 0,0:07:00.20,0:07:01.53,Default,,0000,0000,0000,,- a normal person,
Dialogue: 0,0:07:01.53,0:07:03.81,Default,,0000,0000,0000,,however, a lot of the books\Nthat I've been reading
Dialogue: 0,0:07:03.81,0:07:05.27,Default,,0000,0000,0000,,have recommended time-blocking.
Dialogue: 0,0:07:05.27,0:07:06.85,Default,,0000,0000,0000,,Or time-boxing? I don't know.
Dialogue: 0,0:07:06.85,0:07:09.66,Default,,0000,0000,0000,,It's just setting aside \Ntime to do individual tasks.
Dialogue: 0,0:07:09.66,0:07:12.48,Default,,0000,0000,0000,,Apparently, it helps you avoid \Nthe temptation to multitask.
Dialogue: 0,0:07:12.49,0:07:13.69,Default,,0000,0000,0000,,[alarm beeps]
Dialogue: 0,0:07:13.69,0:07:17.76,Default,,0000,0000,0000,,So, every morning I took all of my\Nwork, chores, exercises and hobbies
Dialogue: 0,0:07:17.76,0:07:19.70,Default,,0000,0000,0000,,and plugged them into my calendar.
Dialogue: 0,0:07:20.70,0:07:22.46,Default,,0000,0000,0000,,Now, I found that the secret is that
Dialogue: 0,0:07:22.46,0:07:26.20,Default,,0000,0000,0000,,it's not as simple as just \Nputting an hour aside for each thing.
Dialogue: 0,0:07:26.20,0:07:28.01,Default,,0000,0000,0000,,Since focus is an exhaustible resource,
Dialogue: 0,0:07:28.01,0:07:30.68,Default,,0000,0000,0000,,I need to take into account \Nmy energy levels throughout the day,
Dialogue: 0,0:07:30.68,0:07:32.94,Default,,0000,0000,0000,,and how much effort \Neach task is gonna take.
Dialogue: 0,0:07:32.94,0:07:37.01,Default,,0000,0000,0000,,Like, reading research papers and writing\Ntakes a lot of focus for me.
Dialogue: 0,0:07:37.01,0:07:38.64,Default,,0000,0000,0000,,It's just really boring.
Dialogue: 0,0:07:38.88,0:07:40.91,Default,,0000,0000,0000,,[vacuum cleaner buzzes,\Nwhile audiobook plays]
Dialogue: 0,0:07:40.91,0:07:44.08,Default,,0000,0000,0000,,but listening to audiobooks or animating...\NI'm locked in!
Dialogue: 0,0:07:44.08,0:07:47.85,Default,,0000,0000,0000,,I actually find it really hard to disengage\Nfrom the tasks that I really enjoy.
Dialogue: 0,0:07:47.85,0:07:50.34,Default,,0000,0000,0000,,So, I find myself thinking about them,
Dialogue: 0,0:07:50.34,0:07:53.59,Default,,0000,0000,0000,,or even continuing to do them\Npast their allotted time.
Dialogue: 0,0:07:53.59,0:07:56.40,Default,,0000,0000,0000,,Which means that I should probably\Nthink about those switching costs
Dialogue: 0,0:07:56.40,0:07:58.55,Default,,0000,0000,0000,,when I'm building my \Nschedule out for the day.
Dialogue: 0,0:07:58.55,0:08:01.90,Default,,0000,0000,0000,,Eventually, I realised this process \Ncould be a little more automated,
Dialogue: 0,0:08:01.90,0:08:05.07,Default,,0000,0000,0000,,so I got Taha to put the process together\Nin a notion template.
Dialogue: 0,0:08:05.19,0:08:07.92,Default,,0000,0000,0000,,Now I can input tasks, tag them,
Dialogue: 0,0:08:07.92,0:08:10.66,Default,,0000,0000,0000,,and it'll show me an order\Nthat I can drag into my calendar.
Dialogue: 0,0:08:10.66,0:08:12.95,Default,,0000,0000,0000,,I found it useful,\Nand if you want to give it a try,
Dialogue: 0,0:08:12.95,0:08:14.80,Default,,0000,0000,0000,,I'll include it in our next newsletter.
Dialogue: 0,0:08:14.80,0:08:17.98,Default,,0000,0000,0000,,But, once I controlled my \Nexternal and internal distractions,
Dialogue: 0,0:08:17.98,0:08:20.48,Default,,0000,0000,0000,,and built out a schedule \Nthat minimised multitasking
Dialogue: 0,0:08:20.48,0:08:22.36,Default,,0000,0000,0000,,and optimised for my energy levels,
Dialogue: 0,0:08:22.36,0:08:24.89,Default,,0000,0000,0000,,all that was left was...\Nactually focusing.
Dialogue: 0,0:08:24.89,0:08:26.59,Default,,0000,0000,0000,,[suspenseful sound effect]
Dialogue: 0,0:08:26.59,0:08:28.43,Default,,0000,0000,0000,,It was amazing.
Dialogue: 0,0:08:28.52,0:08:31.38,Default,,0000,0000,0000,,I was using my phone less\Nand getting more done.
Dialogue: 0,0:08:32.52,0:08:34.28,Default,,0000,0000,0000,,My brain was lighting up.
Dialogue: 0,0:08:34.28,0:08:37.83,Default,,0000,0000,0000,,I was way more engaged \Nin everything I did.
Dialogue: 0,0:08:37.83,0:08:41.29,Default,,0000,0000,0000,,I found different soundtracks\Nto make it easier to get in the zone,
Dialogue: 0,0:08:41.29,0:08:43.19,Default,,0000,0000,0000,,and life was great...
Dialogue: 0,0:08:43.59,0:08:44.70,Default,,0000,0000,0000,,until it wasn't.
Dialogue: 0,0:08:45.15,0:08:47.49,Default,,0000,0000,0000,,[uuhhhhh]
Dialogue: 0,0:08:47.69,0:08:50.28,Default,,0000,0000,0000,,It is... 12.
Dialogue: 0,0:08:50.28,0:08:51.84,Default,,0000,0000,0000,,I haven't left bed yet.
Dialogue: 0,0:08:51.84,0:08:54.24,Default,,0000,0000,0000,,I've just been using my phone, full color.
Dialogue: 0,0:08:54.24,0:08:59.47,Default,,0000,0000,0000,,Every 15 minutes I hit\N"remind me in 15 minutes."
Dialogue: 0,0:08:59.47,0:09:00.87,Default,,0000,0000,0000,,[sighs]
Dialogue: 0,0:09:00.87,0:09:03.37,Default,,0000,0000,0000,,And then 15 minutes later I do it again.
Dialogue: 0,0:09:03.50,0:09:05.94,Default,,0000,0000,0000,,Just feels like we're \Nback where we started.
Dialogue: 0,0:09:05.94,0:09:08.72,Default,,0000,0000,0000,,I ended up using my phone\Nfor 7 hours that day -
Dialogue: 0,0:09:08.72,0:09:11.04,Default,,0000,0000,0000,,more than I had all week prior.
Dialogue: 0,0:09:11.18,0:09:12.60,Default,,0000,0000,0000,,I had things I could do.
Dialogue: 0,0:09:12.60,0:09:14.22,Default,,0000,0000,0000,,Things I should do.
Dialogue: 0,0:09:14.35,0:09:17.72,Default,,0000,0000,0000,,But I just... couldn't \Nbring myself to get up.
Dialogue: 0,0:09:19.20,0:09:22.66,Default,,0000,0000,0000,,I am kind of proud that I managed to \Npull up my code on my phone
Dialogue: 0,0:09:22.66,0:09:24.76,Default,,0000,0000,0000,,and see if there were any clues in my data
Dialogue: 0,0:09:24.76,0:09:26.60,Default,,0000,0000,0000,,that could explain what went wrong.
Dialogue: 0,0:09:26.60,0:09:28.21,Default,,0000,0000,0000,,[laughs]\NI know, it's pathetic!
Dialogue: 0,0:09:28.21,0:09:31.99,Default,,0000,0000,0000,,But, it was a small victory that \Nled to an interesting discovery:
Dialogue: 0,0:09:31.99,0:09:34.65,Default,,0000,0000,0000,,the nights that I used \Nmy phone past midnight
Dialogue: 0,0:09:34.65,0:09:38.95,Default,,0000,0000,0000,,led to days where I felt more distracted \Nand picked up my phone more often.
Dialogue: 0,0:09:38.95,0:09:41.94,Default,,0000,0000,0000,,I learned in an old video\Nhow important sleep could really be,
Dialogue: 0,0:09:41.94,0:09:44.82,Default,,0000,0000,0000,,so I decided to just give up on the day,
Dialogue: 0,0:09:44.82,0:09:47.32,Default,,0000,0000,0000,,get some sleep, and try again tomorrow.
Dialogue: 0,0:09:51.24,0:09:55.03,Default,,0000,0000,0000,,[sighs]
Dialogue: 0,0:09:55.53,0:09:56.98,Default,,0000,0000,0000,,aaaAAAHHH!
Dialogue: 0,0:09:57.14,0:09:59.77,Default,,0000,0000,0000,,[phone call answered]\NI feel like I'm drowning.
Dialogue: 0,0:09:59.77,0:10:02.02,Default,,0000,0000,0000,,It's like I'm not doing \Nanything hard, right?
Dialogue: 0,0:10:02.02,0:10:05.72,Default,,0000,0000,0000,,I'm just doing my stuff.\NI'm just trying to focus on it more.
Dialogue: 0,0:10:05.72,0:10:13.58,Default,,0000,0000,0000,,Except, I'm trying so hard to focus,\Nthat everything is making me on edge.
Dialogue: 0,0:10:13.58,0:10:16.34,Default,,0000,0000,0000,,Like, my cat will try and get my attention
Dialogue: 0,0:10:16.34,0:10:20.03,Default,,0000,0000,0000,,and I'll be annoyed at him\Nfor wanting pats.
Dialogue: 0,0:10:20.03,0:10:25.67,Default,,0000,0000,0000,,It's like there's sand falling,\Nand I'm trying to catch all of the sand.
Dialogue: 0,0:10:25.67,0:10:26.94,Default,,0000,0000,0000,,And you can't do it!
Dialogue: 0,0:10:26.94,0:10:29.14,Default,,0000,0000,0000,,Am I making any sense?
Dialogue: 0,0:10:29.14,0:10:32.62,Default,,0000,0000,0000,,I really need to make \Nevery grain of sand count,
Dialogue: 0,0:10:32.62,0:10:38.13,Default,,0000,0000,0000,,by, like, doing everything on target,\Nand even if I'm enjoying something,
Dialogue: 0,0:10:38.13,0:10:42.16,Default,,0000,0000,0000,,I can't because I need to move \Nand catch different grains of sand.
Dialogue: 0,0:10:42.77,0:10:44.89,Default,,0000,0000,0000,,Hold on, hold on, hold on.
Dialogue: 0,0:10:44.89,0:10:46.09,Default,,0000,0000,0000,,What did you just say?
Dialogue: 0,0:10:46.09,0:10:48.10,Default,,0000,0000,0000,,"Have you ever thought about just
Dialogue: 0,0:10:48.10,0:10:52.53,Default,,0000,0000,0000,,meditating and doing... nothing?
Dialogue: 0,0:10:52.53,0:10:55.39,Default,,0000,0000,0000,,Taking a step back away from \Nthe thing that you're working on
Dialogue: 0,0:10:55.39,0:10:57.36,Default,,0000,0000,0000,,and... not working?
Dialogue: 0,0:10:57.36,0:10:58.74,Default,,0000,0000,0000,,Like taking a break?"
Dialogue: 0,0:11:02.39,0:11:04.30,Default,,0000,0000,0000,,Maybe it was because I was desperate.
Dialogue: 0,0:11:04.30,0:11:06.90,Default,,0000,0000,0000,,Actually, it is totally because I was desperate.
Dialogue: 0,0:11:06.90,0:11:09.13,Default,,0000,0000,0000,,But, I decided to try meditation.
Dialogue: 0,0:11:09.13,0:11:10.64,Default,,0000,0000,0000,,The only issue is...
Dialogue: 0,0:11:10.64,0:11:12.35,Default,,0000,0000,0000,,I have no idea how.
Dialogue: 0,0:11:12.35,0:11:14.42,Default,,0000,0000,0000,,Luckily, I have headspace.
Dialogue: 0,0:11:14.42,0:11:17.24,Default,,0000,0000,0000,,I should probably turn the color on\Njust so that you guys can see
Dialogue: 0,0:11:17.24,0:11:18.67,Default,,0000,0000,0000,,what the app actually looks like.
Dialogue: 0,0:11:18.67,0:11:20.70,Default,,0000,0000,0000,,When I asked headspace \Nto sponsor a portion of this video,
Dialogue: 0,0:11:20.70,0:11:24.16,Default,,0000,0000,0000,,I genuinely thought I was only going to\Nuse their focus music and white noise,
Dialogue: 0,0:11:24.16,0:11:26.37,Default,,0000,0000,0000,,because I love listening to\Nthose to the point that
Dialogue: 0,0:11:26.37,0:11:29.35,Default,,0000,0000,0000,,it is ruining my YouTube recommendations\Nand Spotify Wrapped.
Dialogue: 0,0:11:29.35,0:11:31.64,Default,,0000,0000,0000,,So it's just great to have access\Nto headspace's collection.
Dialogue: 0,0:11:31.64,0:11:36.28,Default,,0000,0000,0000,,But Headspace also has stretches, \Nworkouts, podcasts, and meditation.
Dialogue: 0,0:11:36.28,0:11:38.60,Default,,0000,0000,0000,,They have content specifically\Nfor beginners, like me,
Dialogue: 0,0:11:38.60,0:11:41.16,Default,,0000,0000,0000,,who don't know where to start.\NIt's in their basics course.
Dialogue: 0,0:11:41.16,0:11:44.08,Default,,0000,0000,0000,,But if you don't wanna commit to that,\Nthey also have shorter exercises
Dialogue: 0,0:11:44.08,0:11:47.13,Default,,0000,0000,0000,,including my favourite thing \Nthat I discovered on this app,
Dialogue: 0,0:11:47.13,0:11:51.10,Default,,0000,0000,0000,,which is "Star Wars: Breathe with Yoda."
Dialogue: 0,0:11:51.10,0:11:54.93,Default,,0000,0000,0000,,It's a 1-minute breathing exercise,\Nand Yoda's just sitting there, levitating rocks.
Dialogue: 0,0:11:54.93,0:11:55.96,Default,,0000,0000,0000,,I love it.
Dialogue: 0,0:11:55.96,0:11:58.33,Default,,0000,0000,0000,,However, they also have \Nlonger, less structured stuff
Dialogue: 0,0:11:58.33,0:11:59.75,Default,,0000,0000,0000,,for people with more experience.
Dialogue: 0,0:11:59.75,0:12:03.80,Default,,0000,0000,0000,,Just the sheer amount of variety is \Nprobably my favorite thing about Headspace.
Dialogue: 0,0:12:03.80,0:12:07.68,Default,,0000,0000,0000,,They bring together so many resources \Nto help you be kind to your mind;
Dialogue: 0,0:12:07.68,0:12:11.60,Default,,0000,0000,0000,,so, even if meditation doesn't\Nend up helping, maybe movement will.
Dialogue: 0,0:12:11.60,0:12:15.60,Default,,0000,0000,0000,,Or, another cool thing that I found \N- this is so sick - they have ASMR
Dialogue: 0,0:12:15.60,0:12:19.10,Default,,0000,0000,0000,,and there's like a thing at the bottom\Nthat lets you control the balance
Dialogue: 0,0:12:19.10,0:12:21.90,Default,,0000,0000,0000,,between voice and, like,\Nenvironmental noise.
Dialogue: 0,0:12:21.90,0:12:23.54,Default,,0000,0000,0000,,Headspace, do more of this!
Dialogue: 0,0:12:23.54,0:12:26.84,Default,,0000,0000,0000,,If you want to try out Headspace,\Ncompletely for free for 60 days,
Dialogue: 0,0:12:26.84,0:12:30.81,Default,,0000,0000,0000,,you can sign up using the link in the\Ndescription, or scan the QR code.
Dialogue: 0,0:12:30.81,0:12:33.11,Default,,0000,0000,0000,,Okay, lets learn how to meditate.
Dialogue: 0,0:12:33.11,0:12:35.36,Default,,0000,0000,0000,,"Hi, and welcome to-"\N"-Hi"
Dialogue: 0,0:12:35.36,0:12:39.43,Default,,0000,0000,0000,,My first experience with meditation\Nwas... strange?
Dialogue: 0,0:12:39.43,0:12:42.80,Default,,0000,0000,0000,,Now, the voice kept telling me to\Nfocus on my breathing,
Dialogue: 0,0:12:42.80,0:12:44.100,Default,,0000,0000,0000,,but, I might have focused\Na little too hard,
Dialogue: 0,0:12:44.100,0:12:48.16,Default,,0000,0000,0000,,because I was worried \NI forgot how to breathe.
Dialogue: 0,0:12:48.16,0:12:50.30,Default,,0000,0000,0000,,I should wear my head \Nscanner thing for this!
Dialogue: 0,0:12:50.30,0:12:51.68,Default,,0000,0000,0000,,Back to breathing. [exhales]
Dialogue: 0,0:12:51.68,0:12:53.78,Default,,0000,0000,0000,,But eventually,\NI think I got the hang of it,
Dialogue: 0,0:12:53.78,0:12:55.91,Default,,0000,0000,0000,,and, after 10 minutes...
Dialogue: 0,0:12:55.91,0:12:56.91,Default,,0000,0000,0000,,[phone call answered]
Dialogue: 0,0:12:56.91,0:13:00.33,Default,,0000,0000,0000,,How am I supposed to know if\Nmeditations working?
Dialogue: 0,0:13:00.33,0:13:02.13,Default,,0000,0000,0000,,Is there a light? \NLike what happens?
Dialogue: 0,0:13:02.13,0:13:04.13,Default,,0000,0000,0000,,"I don't think there's\Nan exact science to it,
Dialogue: 0,0:13:04.13,0:13:06.86,Default,,0000,0000,0000,,It's just - You're supposed\Nto just feel better.
Dialogue: 0,0:13:06.86,0:13:09.25,Default,,0000,0000,0000,,Or feel... changed.
Dialogue: 0,0:13:10.28,0:13:11.69,Default,,0000,0000,0000,,Did it do anything?"
Dialogue: 0,0:13:12.10,0:13:14.23,Default,,0000,0000,0000,,I don't know!\N[laughs]
Dialogue: 0,0:13:14.23,0:13:16.18,Default,,0000,0000,0000,,Do you just keep doing it?
Dialogue: 0,0:13:16.18,0:13:17.56,Default,,0000,0000,0000,,"That's kind of it.
Dialogue: 0,0:13:18.06,0:13:20.79,Default,,0000,0000,0000,,I know that's probably not\Nwhat you wanted to hear, but-"
Dialogue: 0,0:13:20.79,0:13:22.94,Default,,0000,0000,0000,,So I just trust the process?
Dialogue: 0,0:13:23.02,0:13:24.41,Default,,0000,0000,0000,,So, for the next few days,
Dialogue: 0,0:13:24.41,0:13:27.24,Default,,0000,0000,0000,,I continued with my focus \Nschedule and wore my EEG.
Dialogue: 0,0:13:27.24,0:13:30.36,Default,,0000,0000,0000,,But I also tried to meditate in \Nthe morning, or evening,
Dialogue: 0,0:13:30.36,0:13:32.80,Default,,0000,0000,0000,,or just random moments\Nwhen I felt like it.
Dialogue: 0,0:13:32.80,0:13:34.05,Default,,0000,0000,0000,,[inhales]
Dialogue: 0,0:13:35.85,0:13:38.82,Default,,0000,0000,0000,,And then, something kind of wild happened.
Dialogue: 0,0:13:39.35,0:13:41.25,Default,,0000,0000,0000,,Meditation works!
Dialogue: 0,0:13:41.25,0:13:43.16,Default,,0000,0000,0000,,And I wish I could tell you this because
Dialogue: 0,0:13:43.16,0:13:46.22,Default,,0000,0000,0000,,I've achieved enlightenment or\NI have a new found sense of peace,
Dialogue: 0,0:13:46.22,0:13:51.15,Default,,0000,0000,0000,,but, no... I just feel... normal.
Dialogue: 0,0:13:51.15,0:13:52.36,Default,,0000,0000,0000,,About as normal...
Dialogue: 0,0:13:52.36,0:13:55.70,Default,,0000,0000,0000,,as the distribution of the sample means\Nof my experimental populations,
Dialogue: 0,0:13:55.70,0:13:59.12,Default,,0000,0000,0000,,justifying the use of a two-sample t-test\Nresulting in... these p-values.
Dialogue: 0,0:13:59.12,0:14:01.35,Default,,0000,0000,0000,,Ooo! How significant!
Dialogue: 0,0:14:01.35,0:14:03.26,Default,,0000,0000,0000,,This EEG has seriously paid off
Dialogue: 0,0:14:03.26,0:14:05.54,Default,,0000,0000,0000,,because, even though\NI don't feel that different,
Dialogue: 0,0:14:05.54,0:14:08.21,Default,,0000,0000,0000,,I was able to use its\Nmeasurements to do some statistics,
Dialogue: 0,0:14:08.21,0:14:12.37,Default,,0000,0000,0000,,and find that meditation has improved \Nbasically all of my performance metrics:
Dialogue: 0,0:14:12.37,0:14:16.03,Default,,0000,0000,0000,,engagement, excitement, interest!
Dialogue: 0,0:14:16.03,0:14:18.62,Default,,0000,0000,0000,,Also, stress... but that might be\Nbecause I was wearing this
Dialogue: 0,0:14:18.62,0:14:21.53,Default,,0000,0000,0000,,when you guys sold out our\Nlast merch drop in less than 24 hours.
Dialogue: 0,0:14:21.53,0:14:22.69,Default,,0000,0000,0000,,Thank you for that.
Dialogue: 0,0:14:22.69,0:14:23.92,Default,,0000,0000,0000,,So, good stress!
Dialogue: 0,0:14:23.92,0:14:27.36,Default,,0000,0000,0000,,The coolest thing is that all of this is \Non top of what I already gained
Dialogue: 0,0:14:27.36,0:14:30.06,Default,,0000,0000,0000,,by minimising distractions \Nand avoiding multitasking.
Dialogue: 0,0:14:30.06,0:14:32.07,Default,,0000,0000,0000,,At least according to these\Nregressions I ran.
Dialogue: 0,0:14:32.07,0:14:34.79,Default,,0000,0000,0000,,But the benefits of meditation \Ncame at a surprising cost.
Dialogue: 0,0:14:34.79,0:14:36.60,Default,,0000,0000,0000,,You see these peaks of intense focus?
Dialogue: 0,0:14:36.60,0:14:38.25,Default,,0000,0000,0000,,Yeah, those stopped happening.
Dialogue: 0,0:14:38.25,0:14:41.93,Default,,0000,0000,0000,,But I also stopped experiencing these\Nhuge dips. Now I'm just fine.
Dialogue: 0,0:14:41.93,0:14:45.58,Default,,0000,0000,0000,,This whole thing is just... fine.
Dialogue: 0,0:14:45.58,0:14:49.63,Default,,0000,0000,0000,,I started this video because I wanted\Nto feel more in control of my attention.
Dialogue: 0,0:14:49.63,0:14:53.32,Default,,0000,0000,0000,,I didn't want to have to rely on\Nbeing distracted every single second.
Dialogue: 0,0:14:53.32,0:14:54.97,Default,,0000,0000,0000,,And you know what?
Dialogue: 0,0:14:54.97,0:14:55.73,Default,,0000,0000,0000,,Done!
Dialogue: 0,0:14:55.73,0:14:58.61,Default,,0000,0000,0000,,I am literally, \Nstatistically more engaged!
Dialogue: 0,0:14:58.61,0:15:01.35,Default,,0000,0000,0000,,And anecdotally, I was doing \Nthe dishes the other day
Dialogue: 0,0:15:01.35,0:15:03.45,Default,,0000,0000,0000,,and I started playing\Na podcast out of habit,
Dialogue: 0,0:15:03.45,0:15:07.40,Default,,0000,0000,0000,,and then I realized...\NI'd rather just clean in silence.
Dialogue: 0,0:15:07.40,0:15:08.83,Default,,0000,0000,0000,,Who am I?
Dialogue: 0,0:15:08.83,0:15:10.18,Default,,0000,0000,0000,,I know I should be happy.
Dialogue: 0,0:15:10.18,0:15:12.82,Default,,0000,0000,0000,,Happy that for folks \Nwithout attention disorders,
Dialogue: 0,0:15:12.82,0:15:16.18,Default,,0000,0000,0000,,fixing your focus is as simple as\Nminimizing distractions,
Dialogue: 0,0:15:16.18,0:15:20.33,Default,,0000,0000,0000,,avoiding multitasking, and maybe\Nmeditating if it all gets too much.
Dialogue: 0,0:15:20.33,0:15:22.90,Default,,0000,0000,0000,,I should be happy!\NBut I'm not.
Dialogue: 0,0:15:22.90,0:15:25.64,Default,,0000,0000,0000,,Like, I think it's really cool \Nthat meditation can work
Dialogue: 0,0:15:25.64,0:15:28.52,Default,,0000,0000,0000,,even if you don't know how it works,
Dialogue: 0,0:15:28.52,0:15:30.11,Default,,0000,0000,0000,,but I'm me...
Dialogue: 0,0:15:30.11,0:15:31.28,Default,,0000,0000,0000,,and I need to know how.
Dialogue: 0,0:15:31.28,0:15:34.61,Default,,0000,0000,0000,,So I guess if you only cared about\Nfixing your focus, the video's done!
Dialogue: 0,0:15:34.61,0:15:35.66,Default,,0000,0000,0000,,You heard my advice.
Dialogue: 0,0:15:35.66,0:15:39.08,Default,,0000,0000,0000,,But, if you're like me,\Nand you wanna know why...
Dialogue: 0,0:15:39.08,0:15:41.37,Default,,0000,0000,0000,,come with me, 'cause we're gonna find out.
Dialogue: 0,0:15:41.37,0:15:43.60,Default,,0000,0000,0000,,It was strange getting to the\Nbottom of this,
Dialogue: 0,0:15:43.60,0:15:47.38,Default,,0000,0000,0000,,because I was looking for an answer \Nwhen I didn't really have a question.
Dialogue: 0,0:15:47.38,0:15:51.84,Default,,0000,0000,0000,,I just had a sense of unease\Nbecause I had solved my original problem,
Dialogue: 0,0:15:51.84,0:15:56.74,Default,,0000,0000,0000,,without understanding how or why\Nmy solution really worked.
Dialogue: 0,0:15:56.74,0:15:59.32,Default,,0000,0000,0000,,It was only after \Nspending the day in the library,
Dialogue: 0,0:15:59.32,0:16:02.16,Default,,0000,0000,0000,,flipping through any book \NI could find about meditation,
Dialogue: 0,0:16:02.16,0:16:05.10,Default,,0000,0000,0000,,when I realized my question,\Nand its answer.
Dialogue: 0,0:16:05.10,0:16:08.86,Default,,0000,0000,0000,,You see, earlier we learned \Nhow focus works according to science,
Dialogue: 0,0:16:08.86,0:16:12.53,Default,,0000,0000,0000,,and the tips I found in those\Nproductivity books were in line with that.
Dialogue: 0,0:16:12.53,0:16:14.50,Default,,0000,0000,0000,,They should have helped me stay focused.
Dialogue: 0,0:16:14.50,0:16:17.12,Default,,0000,0000,0000,,But they didn't,\Nnot in the long run.
Dialogue: 0,0:16:17.12,0:16:21.03,Default,,0000,0000,0000,,However, when I added meditation \Nto the mix, it all worked.
Dialogue: 0,0:16:21.03,0:16:22.69,Default,,0000,0000,0000,,The question is how?
Dialogue: 0,0:16:22.69,0:16:24.90,Default,,0000,0000,0000,,Specifically, how did meditation
Dialogue: 0,0:16:24.90,0:16:28.50,Default,,0000,0000,0000,,influence my focus differently\Nthan productivity tips?
Dialogue: 0,0:16:29.18,0:16:33.24,Default,,0000,0000,0000,,Okay. So, meditation as we know it\Noriginated in India with...
Dialogue: 0,0:16:33.36,0:16:35.19,Default,,0000,0000,0000,,Theravada Buddhism.
Dialogue: 0,0:16:35.19,0:16:37.95,Default,,0000,0000,0000,,However, it's since evolved \Ninto a wide range of practices
Dialogue: 0,0:16:37.95,0:16:39.20,Default,,0000,0000,0000,,used throughout the world,
Dialogue: 0,0:16:39.20,0:16:42.26,Default,,0000,0000,0000,,including more secularized \Nand instrumentalized forms
Dialogue: 0,0:16:42.26,0:16:46.26,Default,,0000,0000,0000,,that became popular in the west with \Nbooks like Wherever You Go There You Are.
Dialogue: 0,0:16:46.26,0:16:50.20,Default,,0000,0000,0000,,This approach to meditation became \Nknown as mindfulness based interventions
Dialogue: 0,0:16:50.20,0:16:51.85,Default,,0000,0000,0000,,and it has two main forms:
Dialogue: 0,0:16:51.85,0:16:56.73,Default,,0000,0000,0000,,open monitoring, where you observe your \Nexperiences in real time without reacting.
Dialogue: 0,0:16:56.73,0:16:59.22,Default,,0000,0000,0000,,You just recognize things as they are;
Dialogue: 0,0:16:59.22,0:17:01.31,Default,,0000,0000,0000,,and focused attention,\Nwhere you concentrate
Dialogue: 0,0:17:01.31,0:17:03.44,Default,,0000,0000,0000,,on something specific, like breathing.
Dialogue: 0,0:17:03.44,0:17:06.85,Default,,0000,0000,0000,,Now the interesting thing is that\Nthis religiously informed framework,
Dialogue: 0,0:17:06.85,0:17:11.13,Default,,0000,0000,0000,,with origins from thousands of years ago,\Nhas a lot of surprising parallels
Dialogue: 0,0:17:11.13,0:17:14.73,Default,,0000,0000,0000,,with our modern scientific \Nunderstanding of attention.
Dialogue: 0,0:17:14.73,0:17:18.40,Default,,0000,0000,0000,,In fact, some Buddhist practitioners\Nhave been found to out-perform the norm
Dialogue: 0,0:17:18.40,0:17:19.93,Default,,0000,0000,0000,,at attention-related tasks,
Dialogue: 0,0:17:19.93,0:17:24.37,Default,,0000,0000,0000,,suggesting that meditation is,\Nat least in part, helping them focus.
Dialogue: 0,0:17:24.37,0:17:26.50,Default,,0000,0000,0000,,Now, I should probably say that
Dialogue: 0,0:17:26.50,0:17:30.14,Default,,0000,0000,0000,,a lot of this research,\Nwhile promising, is still inconclusive.
Dialogue: 0,0:17:30.14,0:17:34.11,Default,,0000,0000,0000,,Meditation, and even attention, \Nare still kind of nebulous concepts
Dialogue: 0,0:17:34.11,0:17:37.87,Default,,0000,0000,0000,,that make it difficult to achieve \Nrigourous, scientific consensus.
Dialogue: 0,0:17:37.87,0:17:41.57,Default,,0000,0000,0000,,However, despite the similarities \NI found between religious theory
Dialogue: 0,0:17:41.57,0:17:44.31,Default,,0000,0000,0000,,and these pop science attention books,
Dialogue: 0,0:17:44.31,0:17:46.68,Default,,0000,0000,0000,,I did notice, one key difference:
Dialogue: 0,0:17:46.68,0:17:48.87,Default,,0000,0000,0000,,how they manage distractions.
Dialogue: 0,0:17:48.87,0:17:51.44,Default,,0000,0000,0000,,You see, the pop science and \Nproductivity books I read
Dialogue: 0,0:17:51.44,0:17:53.39,Default,,0000,0000,0000,,emphasized cutting out distractions
Dialogue: 0,0:17:53.39,0:17:57.74,Default,,0000,0000,0000,,and building walls in your space \Nand schedule to protect your focus.
Dialogue: 0,0:17:57.74,0:18:01.20,Default,,0000,0000,0000,,This is straight forward in concept,\Nbut really difficult to maintain
Dialogue: 0,0:18:01.20,0:18:04.69,Default,,0000,0000,0000,,if have a lot of responsibilities \Nthat are outside your control.
Dialogue: 0,0:18:04.69,0:18:08.34,Default,,0000,0000,0000,,In contrast, the mindfulness approach \Ntargets your focus directly,
Dialogue: 0,0:18:08.34,0:18:12.42,Default,,0000,0000,0000,,cultivating it to be easier to command \Nand resilient to distractions.
Dialogue: 0,0:18:12.42,0:18:14.07,Default,,0000,0000,0000,,This forms a sort of spectrum,
Dialogue: 0,0:18:14.07,0:18:18.48,Default,,0000,0000,0000,,where you either reshape your environment \Nto restore your attention,
Dialogue: 0,0:18:18.48,0:18:21.69,Default,,0000,0000,0000,,or reinforce your attention \Nto endure the world.
Dialogue: 0,0:18:21.69,0:18:22.69,Default,,0000,0000,0000,,Now here's the thing,
Dialogue: 0,0:18:22.69,0:18:26.99,Default,,0000,0000,0000,,when you feel your attention span\Nslipping through your fingers,
Dialogue: 0,0:18:26.99,0:18:31.10,Default,,0000,0000,0000,,that pop science, productivity \Napproach is really tempting.
Dialogue: 0,0:18:31.10,0:18:32.72,Default,,0000,0000,0000,,Not only because it's unavoidable,
Dialogue: 0,0:18:32.72,0:18:35.35,Default,,0000,0000,0000,,like, a lot of the content around\Nreclaiming your focus
Dialogue: 0,0:18:35.35,0:18:37.93,Default,,0000,0000,0000,,is for the sake of \Nusing it on something else.
Dialogue: 0,0:18:37.93,0:18:41.07,Default,,0000,0000,0000,,But it is also tempting \Nbecause the advice is so tangible.
Dialogue: 0,0:18:41.07,0:18:43.88,Default,,0000,0000,0000,,You turn off your notifications,\Nyou build out a schedule,
Dialogue: 0,0:18:43.88,0:18:47.41,Default,,0000,0000,0000,,you get rid of the distractions,\Nand see it replaced with things
Dialogue: 0,0:18:47.41,0:18:48.88,Default,,0000,0000,0000,,that you do care about.
Dialogue: 0,0:18:48.88,0:18:51.16,Default,,0000,0000,0000,,Compare that to meditation,\Nwhich is so subtle
Dialogue: 0,0:18:51.16,0:18:54.25,Default,,0000,0000,0000,,that if I wasn't wearing \Nan EEG for three weeks,
Dialogue: 0,0:18:54.25,0:18:56.62,Default,,0000,0000,0000,,I would have just \Nassumed that it did nothing.
Dialogue: 0,0:18:56.62,0:18:58.81,Default,,0000,0000,0000,,However, the average person like you or I,
Dialogue: 0,0:18:58.81,0:19:01.11,Default,,0000,0000,0000,,can never fully control our environments.
Dialogue: 0,0:19:01.11,0:19:04.46,Default,,0000,0000,0000,,And the supports we use to try \Nare shockingly fragile.
Dialogue: 0,0:19:04.46,0:19:05.87,Default,,0000,0000,0000,,So if they break,
Dialogue: 0,0:19:05.87,0:19:07.68,Default,,0000,0000,0000,,when they break...
Dialogue: 0,0:19:07.68,0:19:11.19,Default,,0000,0000,0000,,all we're left with \Nis our core ability to focus.
Dialogue: 0,0:19:11.19,0:19:14.11,Default,,0000,0000,0000,,And if that sucks,\Nwe end up where we started.
Dialogue: 0,0:19:14.11,0:19:16.30,Default,,0000,0000,0000,,That's why I think \Nmeditation helped me out.
Dialogue: 0,0:19:16.30,0:19:20.08,Default,,0000,0000,0000,,The whole exercise is realizing\Nthat your mind naturally wanders,
Dialogue: 0,0:19:20.08,0:19:21.91,Default,,0000,0000,0000,,but, you also have the power
Dialogue: 0,0:19:21.91,0:19:24.42,Default,,0000,0000,0000,,to nudge it back\Nto where you want it to be.
Dialogue: 0,0:19:24.42,0:19:26.65,Default,,0000,0000,0000,,Now, I'm obviously not \Ngoing to go full tilt
Dialogue: 0,0:19:26.65,0:19:29.90,Default,,0000,0000,0000,,and become a Buddhist Monk \Nbecause, to be honest...
Dialogue: 0,0:19:29.90,0:19:31.76,Default,,0000,0000,0000,,I can't pull off orange.
Dialogue: 0,0:19:31.76,0:19:34.51,Default,,0000,0000,0000,,However, the great thing\Nabout a spectrum is
Dialogue: 0,0:19:34.51,0:19:37.55,Default,,0000,0000,0000,,that we can find ourselves \Nsomewhere in the middle:
Dialogue: 0,0:19:37.55,0:19:40.63,Default,,0000,0000,0000,,structuring our days more thoughtfully,\Nand lowering the noise,
Dialogue: 0,0:19:40.63,0:19:43.77,Default,,0000,0000,0000,,not to a silence, but to a gentle hum
Dialogue: 0,0:19:43.77,0:19:46.67,Default,,0000,0000,0000,,that we can enjoy at our own pace.
Dialogue: 0,0:19:46.67,0:19:47.99,Default,,0000,0000,0000,,But either way,
Dialogue: 0,0:19:47.99,0:19:49.82,Default,,0000,0000,0000,,have a lovely day.