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I kind of feel like

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my attention span is dying.

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<i>knocks on the door</i>

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It's just like

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whenever I try and do anything,

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I start craving some sort of distraction.

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I can't just focus on one thing at a time,

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even if that thing is sleeping.

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But I have things I wanna do,

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things I want to focus on.

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I just don't

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because refreshing Instagram

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is always gonna be easier...

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and it's a problem!

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And I'm tired of it.

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I am tired of feeling like my life is
so far out of my own control.

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So today,

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we are figuring out how to stop scrolling,

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and how to start paying attention.

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Thank you to our Patrons for 
supporting the channel,

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and headspace for sponsoring

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00:00:44,293 --> 00:00:45,531
a portion of this video.

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With focused music, motivational exercises,

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guided meditations, and more,

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Headspace has over a thousand 
pieces of content

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to help you be kind to your mind.

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If you want to see how Headspace
might be helpful to you,

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you can try it out completely for free
for 60 days.

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All you have to do is sign up

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with our link in the description

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or scan the QR code on screen.

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[slam]

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So, what's in the box?

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[box opening]

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This is an electroencephalogram, 
or an EEG.

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It measures electrical activity in the brain

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which are associated with certain
performance metrics

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like attention, excitement and stress.

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Does that look good?
How's that - How do I look?

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Now these things usually look
a little bit more

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threatening and wire-y,
however

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I reached out to this brand
called Emotiv

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that creates more simplified
consumer options.

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They gave me a little discount

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so I could actually afford this
for the video.

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And I look like a cyborg.

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I think it looks cute.

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Okay, so these are my brainwaves

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and if I focus on it

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really hard

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it should be able to translate these

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into more understandable metrics...

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like attention!
Look at that!

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You see the building of tension
and spike in excitement;

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that's my brain!

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I kind of feel like a videogame character
and these are my stats.

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It's cool.

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Now I should note that EEG data
can be pretty noisy

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and things like movement 
can really impact the results.

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However, I think that having any level of 
recording is an improvement

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because I basically never pay attention
to my attention.

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It only every really comes up when
I'm feeling guilty about my screentime,

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or I realise that 
I've done nothing all day.

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And only having these really infrequent
and negative interactions with my problem

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makes it really hard to be 
objective about the whole thing,

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to understand how bad it actually is

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and see if it's getting better or worse.

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But now, with the help of this brainscanner,

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I finally got to measure a 
baseline for my attention span

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without getting bogged down by guilt,

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or forgetting to focus on my focus.

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[typing]

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I wore the EEG while I worked, ate,
exercised and relaxed.

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I did take it off a few times
because it could get pretty uncomfortable

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after really long stretches.

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Woah!

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But, overall, 
it was pretty easy to ignore

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while I just lived my life 
for the rest of the week.

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Alongside the EEG, I installed
a program to automatically track

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how often I switched tasks on my computer,

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and I recorded 
how many times I picked up my phone.

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Did you know that you can't actually
export your screentime data!

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Then I wrote a quick script
to compile all this data and visualize it.

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Here is my life for the past three days.

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Ooh.

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The x-axis is the number of hours in a day.

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These blue bars represent the 
number of times I picked up my phone.

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This grey line tracks how productive
I was at my computer,

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and these coloured lines are the median
performance metrics from my EEG.

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Now, some highlights include this moment

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where I picked up my phone to start 
debugging the app that I was using to scan my brain,

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and then I ended up [uh] opening Instagram
and spending the next two hours on it.

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[laughs]

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However, during my meetings the next day

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I was like super interested and attentive,

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right? Great? No.

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It's because I kept picking up my phone!

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I was supposed to be on a call!

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I kept opening up Instagram!

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But it's not all bad news:

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there are these instances 
where I put down my phone,

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I get into the zone,
and my brain just lights up.

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The only issue is that in my 8-hour work
day, it only happens for, like, an hour.

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It's over here at like 2 o'clock, 
or 5 o'clock, or 10 o'clock!

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Now something similar does happen
to my brain when I am working out,

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but... how often am I doing that?

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All this is to say, is that for 
the 16-ish hours that I am awake,

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I am only engaged 
and focused for like 12% of it.

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The rest of the time 
- the 88% of the time -

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I'm all over the place: 
I'm checked out or I'm distracted.

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This could be most of the rest of my life 
unless we do something about it.

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So let's do that.

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So, I started looking for any books
about attention, focus, and distractions

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and I found a lot of them.

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There was just one problem
- they're all identical!

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They invent different buzz words and

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and they switch out the personal anecdotes

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that they blur with legitimate science,

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but fundamentally, 
if you've read one, you've read them all.

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Fortunately, you don't need to read any of them,
because here are the three things

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that you actually need to know
if you want to fix your focus.

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1: Attention and focus are different things.

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Attention is a broad concept that 
boils down to our general awareness,

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while focus is one process 
that controls that awareness,

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concentrating it on something specific.

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2: Focus is a limited and exhaustible resource.

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So, you can only really 
focus on one thing at a time

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and your ability to do that will 
tire out the further you get from rest.

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3: Focus also filters out distractions.

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The more there are,
the more of your focus is being wasted.

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Now some research exists suggesting that
certain forms of cognitive training

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can increase your capacity 
and ability to focus.

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But the type of training and the 
effectiveness has varying results.

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The brain is complicated and 
there is a lot of nuance in the details -

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especially when you are trying 
to find things that work for you

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and your specific circumstances.

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So to fix my focus, I'm actually only going
to do a handful of very simple things

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that support what we know about focus.

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Here's the plan.

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First I need to manage my distractions, 
starting with the obvious: my phone.

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I deleted the apps that I never use, 
set up time limits for the apps I use

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way too much 
(everything except for my wallet)

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and muted basically all of my notifications.

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I also installed this app
that replaces icons with text.

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So now I need to put in a little
more effort before I open anything.

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I also changed my display to grey scale.

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I have never wanted to use my phone less.

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God, this sucks.

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I wasn't kidding.

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Almost immediately, my phone pick-ups
and screen time dropped dramatically.

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However, the silence made me 
notice the sheer number of

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internal distractions I have, too.

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These passing thoughts that 
just take me off task,

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like wondering if I need 
to buy more toilet paper,

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wishing I learned 
a musical instrument as a kid

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or thinking about what 
I'm gonna have for dinner.

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They were rarely urgent,

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but often important enough that 
I didn't want to ignore or forget them.

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So, I dedicated a page in my notebook 
to quickly write them down for later.

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When later came,

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I sorted through those thoughts based on 
action, importance and time-sensitivity,

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and kept it in mind when I was building
my schedule which got way more specific.

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Now, I'm usually the type of person who

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only puts, like, events in my calendar 
- a normal person - however,

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a lot of the books that I've been reading 
have recommended time-blocking

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or time-boxing. I don't know.

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It's just setting aside 
time to do individual tasks.

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Apparently, it helps you avoid 
the temptation to multitask.

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[alarm beeps]

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So, every morning, I took all of my work,

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chores, exercises and hobbies

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and plugged them into my calendar.

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Now, I found that the secret is that

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it's not as simple as just 
putting an hour aside for each thing.

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Since focus is an exhaustible resource,

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I need to take into account 
my energy levels throughout the day

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and how much effort 
each task is going to take.

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Like, reading research papers and writing
takes a lot of focus for me.

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It's just really boring.

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[vacuum cleaner with audiobook playing]

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but listening to audiobooks or animating,

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I'm locked in.

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I actually find it really hard to disengage 
from the tasks that I really enjoy.

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So I find myself thinking about them 
or even continuing to do them

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past their allotted time.

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Which means that I should 
probably think about those switching costs

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when I'm building my 
schedule out for the day.

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Eventually, I realised this process 
could be a little more automated,

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so I got Taha to put the process together
in a notion template.

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Now I can input tasks, tag them
and it will show me an order

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that I can drag into my calendar.

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I found it useful,

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and if you want to give it a try, 
I'll include it in our next newsletter.

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But once I controlled my 
external and internal distractions,

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and built out a schedule 
that minimised multitasking

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and optimised for my energy levels,

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all that was left was actually focusing.

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It was amazing.

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I was using my phone less
and getting more done.

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My brain was lighting up.

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I was way more engaged 
in everything I did.

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I found different soundtracks
to make it easier to get in the zone,

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and life was great...

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until it wasn't.

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[uuhhhhh]

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It is... 12.

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I haven't left bed yet.

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00:08:51,839 --> 00:08:54,239
I've just been using my phone, full color.

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Every 15 minutes I hit
"remind me in 15 minutes."

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[uhh]

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00:09:00,874 --> 00:09:03,366
And then 15 minutes later I do it again.

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00:09:03,501 --> 00:09:05,941
Just feels like we're 
back where we started.

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00:09:05,941 --> 00:09:08,716
I ended up using my phone
for 7 hours that day -

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00:09:08,716 --> 00:09:11,041
more than I had all week prior.

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00:09:11,183 --> 00:09:12,600
I had things I could do.

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00:09:12,600 --> 00:09:14,217
Things I should do.

217
00:09:14,410 --> 00:09:17,609
But I just couldn't 
bring myself to get up.

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00:09:19,195 --> 00:09:22,662
I am kind of proud that I managed to 
pull up my code on my phone

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and see if there were any clues in my data

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that could explain what went wrong.

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I know, it's pathetic,

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00:09:28,211 --> 00:09:32,236
but it was a small victory that 
led to an interesting discovery:

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the nights that I used 
my phone past midnight

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led to days where I felt more distracted 
and picked up my phone more often.

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I learned in an old video
how important sleep could really be,

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so I decided to just give up on the day,

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get some sleep, and try again tomorrow.

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[sigh]

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00:09:55,974 --> 00:09:57,491
[aaaAAAHHH]

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I feel like I'm drowning.

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It's like I'm not doing 
anything hard, right?

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I'm just doing my stuff.

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I'm just trying to focus on it more.

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Except, I'm trying so hard to focus

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that everything is making me on edge.

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Like, my cat will try and get my attention

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and I'll be annoyed 
at him for wanting pats.

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It's like there's sand falling

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00:10:22,403 --> 00:10:25,697
and I'm trying to catch all of the sand.

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And you can't do it!

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Am I making any sense?

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I really need to make 
every grain of sand count

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00:10:32,621 --> 00:10:35,571
by like doing everything on target

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and even if I'm enjoying something,

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I can't because I need to move 
and catch different grains of sand.

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Hold on, hold on, hold on.

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What did you just say?

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"Have you ever thought about just

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meditating and doing... nothing?

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Taking a step back away from 
the thing that you're working on

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and not working?

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Like taking a break?"

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Maybe it was because I was desperate.

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Actually, it is totally because I was desperate

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but I decided to try meditation.

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The only issue is...

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I have no idea how.

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Luckily, I have headspace.

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00:11:14,985 --> 00:11:17,395
I should probably turn the colour on

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just so you guys can see 
what the app actually looks like.

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When I asked headspace 
to sponsor a portion of this video,

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I genuinely thought I was only going to use
their focus music and white noise,

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because I love listening to those 
to the point that

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it is ruining my YouTube recommendations
and Spotify Wrapped.

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So it is just great to have access to 
headspace's collection.

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But headspace also has stretches, 
workouts, podcasts and meditation.

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They have content 
specifically for beginners, like me,

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who don't know where to start.

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It's in their basics course.

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But if you don't want to commit to that,

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they also have shorter exercises

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including my favourite thing 
I discovered on this app,

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which is "Star Wars: Breathe with Yoda."

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It's a 1-minute breathing exercise

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and Yoda's just sitting there levitating rocks.
I love it.

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However, they also have 
longer, less structured stuff

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for people with more experience.

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Just the sheer amount of variety is 
probably my favorite thing about headspace.

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They bring together so many resources 
to help you be kind to your mind; so,

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even if meditation doesn't end up helping,
maybe movement will.

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Or, another cool thing that I found 
- this is so sick - they have ASMR

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and there's like a thing at the bottom
that lets you control the balance between

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voice and, like, environmental noise.

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Headspace, do more of this!

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If you want to try out headspace,

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completely for free for 60 days,

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you can sign up using the link in the
description, or scan the QR code.

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Okay, lets learn how to meditate.

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"Hi, and welcome to-"
"-Hi"

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99:59:59,999 --> 99:59:59,999
My first experience with meditation was...

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strange? Now, the voice kept telling me to

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focus on my breathing,

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but I might have focused a little too hard

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because I was worried 
I forgot how to breathe.

295
99:59:59,999 --> 99:59:59,999
I should wear my head 
scanner thing for this!

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99:59:59,999 --> 99:59:59,999
Back to breathing. [exhales]

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99:59:59,999 --> 99:59:59,999
But eventually, I think I got the hang of it

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and after 10 minutes

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99:59:59,999 --> 99:59:59,999
-How am I supposed to know if
meditation is working?

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99:59:59,999 --> 99:59:59,999
Is there a light? 
Like what happens?

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99:59:59,999 --> 99:59:59,999
"I don't think there is 
an exact science to it.

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99:59:59,999 --> 99:59:59,999
It's just - you're supposed 
to just feel better.

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Or feel changed.

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99:59:59,999 --> 99:59:59,999
Did it do anything?"

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99:59:59,999 --> 99:59:59,999
I don't know!

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99:59:59,999 --> 99:59:59,999
Do you just keep doing it?

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99:59:59,999 --> 99:59:59,999
"That's kind of it.

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99:59:59,999 --> 99:59:59,999
I know that's probably not
what you wanted to hear, but-"

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99:59:59,999 --> 99:59:59,999
So I just trust the process?

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99:59:59,999 --> 99:59:59,999
So, for the next few days,

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I continued with my focus 
schedule and wore my EEG.

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99:59:59,999 --> 99:59:59,999
But I also tried to meditate in 
the morning, or evening,

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or just random moments when I felt like it.

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99:59:59,999 --> 99:59:59,999
And then, something kind of wild happened.

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99:59:59,999 --> 99:59:59,999
Meditation works!

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99:59:59,999 --> 99:59:59,999
And I wish I could tell you this because

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99:59:59,999 --> 99:59:59,999
I have achieved enlightenment or I have a new found sense of peace,

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99:59:59,999 --> 99:59:59,999
but, no. I just feel normal .

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99:59:59,999 --> 99:59:59,999
About as normal as the distribution of

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the sample means of my experimental 
populations, justifying the use of

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99:59:59,999 --> 99:59:59,999
a two-sampled t-test 
resulting in these p-values.

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99:59:59,999 --> 99:59:59,999
Ooh! How significant.

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99:59:59,999 --> 99:59:59,999
This EEG has seriously paid off

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99:59:59,999 --> 99:59:59,999
because even though I 
don't feel that different,

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99:59:59,999 --> 99:59:59,999
I was able to use its 
measurements to do some statistics

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99:59:59,999 --> 99:59:59,999
and find that meditation has improved 
basically all of my performance metrics:

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99:59:59,999 --> 99:59:59,999
engagement, excitement, interest.

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99:59:59,999 --> 99:59:59,999
Also, stress, but that might be because

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99:59:59,999 --> 99:59:59,999
I was wearing this when you guys

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99:59:59,999 --> 99:59:59,999
sold out our last merch drop in 
less than 24 hours. Thank you for that.

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99:59:59,999 --> 99:59:59,999
So good stress.

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99:59:59,999 --> 99:59:59,999
The coolest thing is that all of this is 
on top of what I already gained

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99:59:59,999 --> 99:59:59,999
by minimising distractions 
and avoiding multitasking.

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99:59:59,999 --> 99:59:59,999
At least according to these regressions

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99:59:59,999 --> 99:59:59,999
I ran.

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99:59:59,999 --> 99:59:59,999
But the benefits of meditation 
came at a surprising cost.

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99:59:59,999 --> 99:59:59,999
You see these peaks of intense focus?

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99:59:59,999 --> 99:59:59,999
Yeah, those stopped happening.

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99:59:59,999 --> 99:59:59,999
But I also stopped experiencing these
huge dips. Now I'm just fine.

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99:59:59,999 --> 99:59:59,999
This whole thing is just... fine.

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99:59:59,999 --> 99:59:59,999
You know, I started this video because 
I wanted to feel more in control of my attention.

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99:59:59,999 --> 99:59:59,999
I didn't want to rely on being distracted
every single second. And you know what?

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99:59:59,999 --> 99:59:59,999
Done.

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99:59:59,999 --> 99:59:59,999
I am literally, statistically more engaged

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99:59:59,999 --> 99:59:59,999
and anecdotally, I was doing 
the dishes the other day and

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99:59:59,999 --> 99:59:59,999
I started playing a podcast 
out of habit, then I realised:

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99:59:59,999 --> 99:59:59,999
I'd rather just clean in silence.

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99:59:59,999 --> 99:59:59,999
Who am I?

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99:59:59,999 --> 99:59:59,999
I know I should be happy.

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99:59:59,999 --> 99:59:59,999
Happy that for folks 
without attention disorders,

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99:59:59,999 --> 99:59:59,999
fixing your focus is as simple as

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99:59:59,999 --> 99:59:59,999
minimising distractions, 
avoiding multitasking,

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99:59:59,999 --> 99:59:59,999
and maybe meditating 
if it all gets too much.

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99:59:59,999 --> 99:59:59,999
I should be happy.

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99:59:59,999 --> 99:59:59,999
But I'm not.

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99:59:59,999 --> 99:59:59,999
Like I think it's really cool 
that meditation can work

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99:59:59,999 --> 99:59:59,999
even if you don't know how it works,

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99:59:59,999 --> 99:59:59,999
but I'm me...

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99:59:59,999 --> 99:59:59,999
and I need to know how.

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99:59:59,999 --> 99:59:59,999
So I guess if you only cared 
about fixing your focus,

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99:59:59,999 --> 99:59:59,999
the video is done.

362
99:59:59,999 --> 99:59:59,999
You heard my advice.

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99:59:59,999 --> 99:59:59,999
But, if you're like me

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99:59:59,999 --> 99:59:59,999
and you want to know why,

365
99:59:59,999 --> 99:59:59,999
come with me 'cause we're gonna find out.

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99:59:59,999 --> 99:59:59,999
It was strange getting 
to the bottom of this.

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99:59:59,999 --> 99:59:59,999
because I was looking for an answer 
when I didn't really have a question.

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99:59:59,999 --> 99:59:59,999
I just had a sense of unease because
I had solved my original problem

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99:59:59,999 --> 99:59:59,999
without understanding how or why
my solution really worked.

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99:59:59,999 --> 99:59:59,999
It was only after 
spending the day in the library,

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99:59:59,999 --> 99:59:59,999
flipping through any book 
I could find about meditation,

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99:59:59,999 --> 99:59:59,999
when I realised my question and its answer.

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99:59:59,999 --> 99:59:59,999
You see, earlier we learned 
how focus works according to science,

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99:59:59,999 --> 99:59:59,999
and the tips I found in those productivity 
books were in line with that.

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99:59:59,999 --> 99:59:59,999
They should have helped me stay focused.

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99:59:59,999 --> 99:59:59,999
But they didn't.

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99:59:59,999 --> 99:59:59,999
Not in the long run.

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99:59:59,999 --> 99:59:59,999
However, when I added meditation 
to the mix, it all worked.

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99:59:59,999 --> 99:59:59,999
The question is how.

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99:59:59,999 --> 99:59:59,999
Specifically, how did meditation 
influence my focus

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99:59:59,999 --> 99:59:59,999
differently than productivity tips.

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99:59:59,999 --> 99:59:59,999
Okay. So, meditation as we know it

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99:59:59,999 --> 99:59:59,999
originated in India with

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99:59:59,999 --> 99:59:59,999
Theravada Buddhism.

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99:59:59,999 --> 99:59:59,999
However, it's since evolved 
into a wide range of practices

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99:59:59,999 --> 99:59:59,999
used throughout the world,

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99:59:59,999 --> 99:59:59,999
including more securlarised 
and intrumentalised forms

388
99:59:59,999 --> 99:59:59,999
that became popular in the west with 
books like Wherever You Go There You Are.

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99:59:59,999 --> 99:59:59,999
This approach to meditation became 
known as mindfulness based interventions

390
99:59:59,999 --> 99:59:59,999
and has two main forms:

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99:59:59,999 --> 99:59:59,999
open monitoring, where you observe your 
experiences in real time without reacting

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99:59:59,999 --> 99:59:59,999
you just recognise things as they are;

393
99:59:59,999 --> 99:59:59,999
and focused attention, where you concentrate
on something specific like breathing.

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99:59:59,999 --> 99:59:59,999
Now the interesting thing is that

395
99:59:59,999 --> 99:59:59,999
this religiously informed framework,

396
99:59:59,999 --> 99:59:59,999
with origins from thousands of years ago,

397
99:59:59,999 --> 99:59:59,999
has a lot of surprising parallels

398
99:59:59,999 --> 99:59:59,999
with our modern scientific 
understanding of attention.

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99:59:59,999 --> 99:59:59,999
In fact, some Buddhist practitioners have

400
99:59:59,999 --> 99:59:59,999
been found to out-perform the norm
at attention-related tasks,

401
99:59:59,999 --> 99:59:59,999
suggesting that meditation is,

402
99:59:59,999 --> 99:59:59,999
at least in part, 
helping them focus.

403
99:59:59,999 --> 99:59:59,999
Now, I should probably say that

404
99:59:59,999 --> 99:59:59,999
a lot of this research, while promising,

405
99:59:59,999 --> 99:59:59,999
is still inconclusive.

406
99:59:59,999 --> 99:59:59,999
Meditation, and even attention, 
are still kind of nebulous concepts

407
99:59:59,999 --> 99:59:59,999
that make it difficult to achieve 
rigourous, scientific consensus.

408
99:59:59,999 --> 99:59:59,999
However, despite the similarities 
I found between religious theory

409
99:59:59,999 --> 99:59:59,999
and these pop science attention books,

410
99:59:59,999 --> 99:59:59,999
I did notice, one key difference:

411
99:59:59,999 --> 99:59:59,999
how they manage distractions.

412
99:59:59,999 --> 99:59:59,999
You see, the pop science and 
productivity books I read

413
99:59:59,999 --> 99:59:59,999
emphasized cutting out distractions

414
99:59:59,999 --> 99:59:59,999
and building walls in your space 
and schedule to protect your focus.

415
99:59:59,999 --> 99:59:59,999
This is straight forward in concept

416
99:59:59,999 --> 99:59:59,999
but really difficult to maintain

417
99:59:59,999 --> 99:59:59,999
if have a lot of responsibilities 
that are outside your control.

418
99:59:59,999 --> 99:59:59,999
In contrast, the mindfulness approach 
targets your focus directly,

419
99:59:59,999 --> 99:59:59,999
cultivating it to be easier to command 
and resilient to distractions.

420
99:59:59,999 --> 99:59:59,999
This forms a sort of spectrum

421
99:59:59,999 --> 99:59:59,999
where you either reshape your environment 
to restore your attention, or

422
99:59:59,999 --> 99:59:59,999
reinforce your attention 
to endure the world.

423
99:59:59,999 --> 99:59:59,999
Now here's the thing,

424
99:59:59,999 --> 99:59:59,999
when you feel your attention span

425
99:59:59,999 --> 99:59:59,999
slipping through your fingers,

426
99:59:59,999 --> 99:59:59,999
that pop science, productivity 
approach is really tempting.

427
99:59:59,999 --> 99:59:59,999
But only because it's unavoidable,

428
99:59:59,999 --> 99:59:59,999
like, a lot of the content around 
reclaiming your focus

429
99:59:59,999 --> 99:59:59,999
is for the sake of 
using it on something else.

430
99:59:59,999 --> 99:59:59,999
But it is also tempting 
because the advice is so tangible.

431
99:59:59,999 --> 99:59:59,999
You turn off your notifications,

432
99:59:59,999 --> 99:59:59,999
you build out a schedule,

433
99:59:59,999 --> 99:59:59,999
you get rid of the distractions

434
99:59:59,999 --> 99:59:59,999
and see it replaced with 
things you do care about.

435
99:59:59,999 --> 99:59:59,999
Compare that to meditation

436
99:59:59,999 --> 99:59:59,999
which is so subtle that,

437
99:59:59,999 --> 99:59:59,999
if I wasn't wearing 
an EEG for three weeks,

438
99:59:59,999 --> 99:59:59,999
I would have just 
assumed that it did nothing.

439
99:59:59,999 --> 99:59:59,999
However, the average person like you or I,

440
99:59:59,999 --> 99:59:59,999
can never fully control our environments.

441
99:59:59,999 --> 99:59:59,999
And the supports we use to try 
are shockingly fragile.

442
99:59:59,999 --> 99:59:59,999
So if they break,

443
99:59:59,999 --> 99:59:59,999
when they break,

444
99:59:59,999 --> 99:59:59,999
all we're left with 
is our core ability to focus.

445
99:59:59,999 --> 99:59:59,999
And if that sucks,

446
99:59:59,999 --> 99:59:59,999
we end up where we started.

447
99:59:59,999 --> 99:59:59,999
That's why I think 
meditation helped me out.

448
99:59:59,999 --> 99:59:59,999
The whole exercise is realising
that your mind naturally wanders,

449
99:59:59,999 --> 99:59:59,999
but you also have the power

450
99:59:59,999 --> 99:59:59,999
to nudge it back to where
you want it to be.

451
99:59:59,999 --> 99:59:59,999
Now, I'm obviously not 
going to go full tilt

452
99:59:59,999 --> 99:59:59,999
and become a Buddhist Monk 
because - to be honest -

453
99:59:59,999 --> 99:59:59,999
I can't pull off orange.

454
99:59:59,999 --> 99:59:59,999
However,

455
99:59:59,999 --> 99:59:59,999
the great thing about a spectrum is

456
99:59:59,999 --> 99:59:59,999
that we can find ourselves 
somewhere in the middle:

457
99:59:59,999 --> 99:59:59,999
structuring our days more thoughtfully

458
99:59:59,999 --> 99:59:59,999
and lowering the noise,

459
99:59:59,999 --> 99:59:59,999
not to a silence,

460
99:59:59,999 --> 99:59:59,999
but to a gentle hum

461
99:59:59,999 --> 99:59:59,999
that we can enjoy at our own pace.

462
99:59:59,999 --> 99:59:59,999
But either way,

463
99:59:59,999 --> 99:59:59,999
have a lovely day.