[Script Info] Title: [Events] Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text Dialogue: 0,0:00:00.00,0:00:00.92,Default,,0000,0000,0000,,I kind of feel like Dialogue: 0,0:00:00.92,0:00:02.88,Default,,0000,0000,0000,,my attention span is dying. Dialogue: 0,0:00:02.88,0:00:04.30,Default,,0000,0000,0000,,{\i1}knocks on the door{\i0} Dialogue: 0,0:00:04.30,0:00:05.06,Default,,0000,0000,0000,,It's just like Dialogue: 0,0:00:05.06,0:00:06.69,Default,,0000,0000,0000,,whenever 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: 0,0:00:14.66,0:00:15.89,Default,,0000,0000,0000,,things I want to focus on. Dialogue: 0,0:00:15.89,0:00:16.84,Default,,0000,0000,0000,,I just don't Dialogue: 0,0:00:16.85,0:00:18.97,Default,,0000,0000,0000,,because refreshing Instagram Dialogue: 0,0:00:18.97,0:00:21.56,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: 0,0:00:30.26,0:00:32.51,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: 0,0:00:36.28,0:00:38.65,Default,,0000,0000,0000,,we are figuring out how to stop scrolling, Dialogue: 0,0:00:38.65,0:00:40.71,Default,,0000,0000,0000,,and how to start paying attention. Dialogue: 0,0:00:40.78,0:00:42.88,Default,,0000,0000,0000,,Thank you to our Patrons for \Nsupporting the channel, Dialogue: 0,0:00:42.88,0:00:44.22,Default,,0000,0000,0000,,and headspace for sponsoring Dialogue: 0,0:00:44.29,0:00:45.53,Default,,0000,0000,0000,,a portion of this video. Dialogue: 0,0:00:45.53,0:00:47.88,Default,,0000,0000,0000,,With focused music, motivational exercises, Dialogue: 0,0:00:47.88,0:00:49.47,Default,,0000,0000,0000,,guided meditations, and more, Dialogue: 0,0:00:49.47,0:00:51.92,Default,,0000,0000,0000,,Headspace has over a thousand \Npieces of content Dialogue: 0,0:00:51.92,0:00:54.06,Default,,0000,0000,0000,,to help you be kind to your mind. Dialogue: 0,0:00:54.06,0:00:56.24,Default,,0000,0000,0000,,If you want to see how Headspace\Nmight be helpful to you, Dialogue: 0,0:00:56.24,0:00:58.94,Default,,0000,0000,0000,,you can try it out completely for free\Nfor 60 days. Dialogue: 0,0:00:58.94,0:01:00.48,Default,,0000,0000,0000,,All you have to do is sign up Dialogue: 0,0:01:00.48,0:01:01.73,Default,,0000,0000,0000,,with our link in the description Dialogue: 0,0:01:01.73,0:01:03.64,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: 0,0:01:04.24,0:01:05.23,Default,,0000,0000,0000,,So, what's in the box? Dialogue: 0,0:01:05.23,0:01:07.25,Default,,0000,0000,0000,,[box opening] Dialogue: 0,0:01:07.25,0:01:10.16,Default,,0000,0000,0000,,This is an electroencephalogram, \Nor an EEG. Dialogue: 0,0:01:10.16,0:01:12.00,Default,,0000,0000,0000,,It measures electrical activity in the brain Dialogue: 0,0:01:12.00,0:01:14.53,Default,,0000,0000,0000,,which are associated with certain\Nperformance metrics Dialogue: 0,0:01:14.53,0:01:17.11,Default,,0000,0000,0000,,like attention, excitement and stress. Dialogue: 0,0:01:17.11,0:01:18.100,Default,,0000,0000,0000,,Does that look good?\NHow's that - How do I look? Dialogue: 0,0:01:18.100,0:01:20.67,Default,,0000,0000,0000,,Now these things usually look\Na little bit more Dialogue: 0,0:01:20.67,0:01:23.01,Default,,0000,0000,0000,,threatening and wire-y,\Nhowever Dialogue: 0,0:01:23.01,0:01:24.94,Default,,0000,0000,0000,,I reached out to this brand\Ncalled Emotiv Dialogue: 0,0:01:24.94,0:01:27.33,Default,,0000,0000,0000,,that creates more simplified\Nconsumer options. Dialogue: 0,0:01:27.33,0:01:28.65,Default,,0000,0000,0000,,They gave me a little discount Dialogue: 0,0:01:28.65,0:01:30.35,Default,,0000,0000,0000,,so I could actually afford this\Nfor the video. Dialogue: 0,0:01:30.35,0:01:32.57,Default,,0000,0000,0000,,And I look like a cyborg. Dialogue: 0,0:01:32.57,0:01:33.60,Default,,0000,0000,0000,,I think it looks cute. Dialogue: 0,0:01:33.94,0:01:34.71,Default,,0000,0000,0000,,Okay, so these are my brainwaves Dialogue: 0,0:01:34.71,0:01:36.35,Default,,0000,0000,0000,,and if I focus on it Dialogue: 0,0:01:36.35,0:01:37.72,Default,,0000,0000,0000,,really hard Dialogue: 0,0:01:37.72,0:01:40.44,Default,,0000,0000,0000,,it should be able to translate these Dialogue: 0,0:01:40.44,0:01:42.66,Default,,0000,0000,0000,,into more understandable metrics... Dialogue: 0,0:01:42.66,0:01:44.88,Default,,0000,0000,0000,,like attention!\NLook at that! Dialogue: 0,0:01:44.88,0:01:47.33,Default,,0000,0000,0000,,You see the building of tension\Nand spike in excitement; Dialogue: 0,0:01:47.33,0:01:48.48,Default,,0000,0000,0000,,that's my brain! Dialogue: 0,0:01:48.48,0:01:51.20,Default,,0000,0000,0000,,I kind of feel like a videogame character\Nand these are my stats. Dialogue: 0,0:01:51.20,0:01:51.80,Default,,0000,0000,0000,,It's cool. Dialogue: 0,0:01:51.80,0:01:54.23,Default,,0000,0000,0000,,Now I should note that EEG data\Ncan be pretty noisy Dialogue: 0,0:01:54.51,0:01:57.61,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: 0,0:02:11.32,0:02:16.06,Default,,0000,0000,0000,,And only having these really infrequent\Nand negative interactions with my problem Dialogue: 0,0:02:16.06,0:02:18.79,Default,,0000,0000,0000,,makes it really hard to be \Nobjective about the whole thing, Dialogue: 0,0:02:18.79,0:02:21.07,Default,,0000,0000,0000,,to understand how bad it actually is Dialogue: 0,0:02:21.07,0:02:23.77,Default,,0000,0000,0000,,and see if it's getting better or worse. Dialogue: 0,0:02:23.77,0:02:26.14,Default,,0000,0000,0000,,But now, with the help of this brainscanner, Dialogue: 0,0:02:26.14,0:02:29.24,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: 0,0:02:31.01,0:02:33.74,Default,,0000,0000,0000,,or forgetting to focus on my focus. Dialogue: 0,0:02:33.74,0:02:34.20,Default,,0000,0000,0000,,[typing] Dialogue: 0,0:02:34.20,0:02:38.41,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: 0,0:02:41.84,0:02:43.38,Default,,0000,0000,0000,,after really long stretches. Dialogue: 0,0:02:43.38,0:02:43.96,Default,,0000,0000,0000,,Woah! Dialogue: 0,0:02:43.96,0:02:46.03,Default,,0000,0000,0000,,But, overall, \Nit was pretty easy to ignore Dialogue: 0,0:02:46.03,0:02:47.95,Default,,0000,0000,0000,,while I just lived my life \Nfor the rest of the week. Dialogue: 0,0:02:47.95,0:02:51.23,Default,,0000,0000,0000,,Alongside the EEG, I installed\Na program to automatically track Dialogue: 0,0:02:51.23,0:02:53.38,Default,,0000,0000,0000,,how often I switched tasks on my computer, Dialogue: 0,0:02:53.38,0:02:56.21,Default,,0000,0000,0000,,and I recorded \Nhow many times I picked up my phone. Dialogue: 0,0:02:56.21,0:02:59.17,Default,,0000,0000,0000,,Did you know that you can't actually\Nexport your screentime data! Dialogue: 0,0:02:59.17,0:03:02.31,Default,,0000,0000,0000,,Then I wrote a quick script\Nto compile all this data and visualize it. Dialogue: 0,0:03:02.31,0:03:05.14,Default,,0000,0000,0000,,Here is my life for the past three days. Dialogue: 0,0:03:05.14,0:03:06.23,Default,,0000,0000,0000,,Ooh. Dialogue: 0,0:03:06.23,0:03:09.60,Default,,0000,0000,0000,,The x-axis is the number of hours in a day. Dialogue: 0,0:03:09.60,0:03:12.79,Default,,0000,0000,0000,,These blue bars represent the \Nnumber of times I picked up my phone. Dialogue: 0,0:03:12.79,0:03:15.31,Default,,0000,0000,0000,,This grey line tracks how productive\NI was at my computer, Dialogue: 0,0:03:15.31,0:03:18.70,Default,,0000,0000,0000,,and these coloured lines are the median\Nperformance metrics from my EEG. Dialogue: 0,0:03:18.70,0:03:22.04,Default,,0000,0000,0000,,Now, some highlights include this moment Dialogue: 0,0:03:22.04,0:03:27.57,Default,,0000,0000,0000,,where I picked up my phone to start \Ndebugging the app that I was using to scan my brain, Dialogue: 0,0:03:27.57,0:03:33.94,Default,,0000,0000,0000,,and then I ended up [uh] opening Instagram\Nand spending the next two hours on it. Dialogue: 0,0:03:33.94,0:03:34.51,Default,,0000,0000,0000,,[laughs] Dialogue: 0,0:03:34.51,0:03:36.13,Default,,0000,0000,0000,,However, during my meetings the next day Dialogue: 0,0:03:36.13,0:03:38.90,Default,,0000,0000,0000,,I was like super interested and attentive, Dialogue: 0,0:03:38.90,0:03:40.26,Default,,0000,0000,0000,,right? Great? No. Dialogue: 0,0:03:40.26,0:03:43.19,Default,,0000,0000,0000,,It's because I kept picking up my phone! Dialogue: 0,0:03:43.19,0:03:44.65,Default,,0000,0000,0000,,I was supposed to be on a call! Dialogue: 0,0:03:44.65,0:03:46.24,Default,,0000,0000,0000,,I kept opening up Instagram! Dialogue: 0,0:03:46.24,0:03:47.25,Default,,0000,0000,0000,,But it's not all bad news: Dialogue: 0,0:03:47.25,0:03:50.51,Default,,0000,0000,0000,,there are these instances \Nwhere I put down my phone, Dialogue: 0,0:03:50.51,0:03:54.39,Default,,0000,0000,0000,,I get into the zone,\Nand my brain just lights up. Dialogue: 0,0:03:54.39,0:03:58.85,Default,,0000,0000,0000,,The only issue is that in my 8-hour work\Nday, it only happens for, like, an hour. Dialogue: 0,0:03:58.85,0:04:03.79,Default,,0000,0000,0000,,It's over here at like 2 o'clock, \Nor 5 o'clock, or 10 o'clock! Dialogue: 0,0:04:03.79,0:04:06.69,Default,,0000,0000,0000,,Now something similar does happen\Nto my brain when I am working out, Dialogue: 0,0:04:06.69,0:04:09.41,Default,,0000,0000,0000,,but... how often am I doing that? Dialogue: 0,0:04:09.41,0:04:13.43,Default,,0000,0000,0000,,All this is to say, is that for \Nthe 16-ish hours that I am awake, Dialogue: 0,0:04:13.43,0:04:17.42,Default,,0000,0000,0000,,I am only engaged \Nand focused for like 12% of it. Dialogue: 0,0:04:17.42,0:04:20.51,Default,,0000,0000,0000,,The rest of the time \N- the 88% of the time - Dialogue: 0,0:04:20.51,0:04:24.41,Default,,0000,0000,0000,,I'm all over the place: \NI'm checked out or I'm distracted. Dialogue: 0,0:04:24.41,0:04:28.07,Default,,0000,0000,0000,,This could be most of the rest of my life \Nunless we do something about it. Dialogue: 0,0:04:28.07,0:04:29.24,Default,,0000,0000,0000,,So let's do that. Dialogue: 0,0:04:29.24,0:04:34.18,Default,,0000,0000,0000,,So, I started looking for any books\Nabout attention, focus, and distractions Dialogue: 0,0:04:34.18,0:04:35.98,Default,,0000,0000,0000,,and I found a lot of them. Dialogue: 0,0:04:35.98,0:04:38.98,Default,,0000,0000,0000,,There was just one problem\N- they're all identical! Dialogue: 0,0:04:38.98,0:04:40.76,Default,,0000,0000,0000,,They invent different buzz words and Dialogue: 0,0:04:40.76,0:04:42.41,Default,,0000,0000,0000,,and they switch out the personal anecdotes Dialogue: 0,0:04:42.41,0:04:44.20,Default,,0000,0000,0000,,that they blur with legitimate science, Dialogue: 0,0:04:44.20,0:04:47.80,Default,,0000,0000,0000,,but fundamentally, \Nif you've read one, you've read them all. Dialogue: 0,0:04:47.80,0:04:52.13,Default,,0000,0000,0000,,Fortunately, you don't need to read any of them,\Nbecause here are the three things Dialogue: 0,0:04:52.13,0:04:55.62,Default,,0000,0000,0000,,that you actually need to know\Nif you want to fix your focus. Dialogue: 0,0:04:55.87,0:04:58.19,Default,,0000,0000,0000,,1: Attention and focus are different things. Dialogue: 0,0:04:58.19,0:05:02.37,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: 0,0:05:06.27,0:05:08.70,Default,,0000,0000,0000,,concentrating it on something specific. Dialogue: 0,0:05:08.70,0:05:12.68,Default,,0000,0000,0000,,2: Focus is a limited and exhaustible resource. Dialogue: 0,0:05:12.68,0:05:15.94,Default,,0000,0000,0000,,So, you can only really \Nfocus on one thing at a time Dialogue: 0,0:05:15.94,0:05:20.13,Default,,0000,0000,0000,,and your ability to do that will \Ntire out the further you get from rest. Dialogue: 0,0:05:20.13,0:05:23.32,Default,,0000,0000,0000,,3: Focus also filters out distractions. Dialogue: 0,0:05:23.32,0:05:26.77,Default,,0000,0000,0000,,The more there are,\Nthe more of your focus is being wasted. Dialogue: 0,0:05:26.77,0:05:30.74,Default,,0000,0000,0000,,Now some research exists suggesting that\Ncertain forms of cognitive training Dialogue: 0,0:05:30.74,0:05:33.78,Default,,0000,0000,0000,,can increase your capacity \Nand ability to focus. Dialogue: 0,0:05:33.78,0:05:37.13,Default,,0000,0000,0000,,But the type of training and the \Neffectiveness has varying results. Dialogue: 0,0:05:37.13,0:05:40.11,Default,,0000,0000,0000,,The brain is complicated and \Nthere is a lot of nuance in the details - Dialogue: 0,0:05:40.11,0:05:42.67,Default,,0000,0000,0000,,especially when you are trying \Nto find things that work for you Dialogue: 0,0:05:42.67,0:05:44.62,Default,,0000,0000,0000,,and your specific circumstances. Dialogue: 0,0:05:44.62,0:05:48.11,Default,,0000,0000,0000,,So to fix my focus, I'm actually only going\Nto do a handful of very simple things Dialogue: 0,0:05:48.11,0:05:50.29,Default,,0000,0000,0000,,that support what we know about focus. Dialogue: 0,0:05:50.29,0:05:51.10,Default,,0000,0000,0000,,Here's the plan. Dialogue: 0,0:05:51.10,0:05:55.08,Default,,0000,0000,0000,,First I need to manage my distractions, \Nstarting with the obvious: my phone. Dialogue: 0,0:05:55.08,0:05:58.45,Default,,0000,0000,0000,,I deleted the apps that I never use, \Nset up time limits for the apps I use Dialogue: 0,0:05:58.45,0:06:01.34,Default,,0000,0000,0000,,way too much \N(everything except for my wallet) Dialogue: 0,0:06:01.34,0:06:04.00,Default,,0000,0000,0000,,and muted basically all of my notifications. Dialogue: 0,0:06:04.00,0:06:07.40,Default,,0000,0000,0000,,I also installed this app\Nthat replaces icons with text. Dialogue: 0,0:06:07.40,0:06:10.46,Default,,0000,0000,0000,,So now I need to put in a little\Nmore effort before I open anything. Dialogue: 0,0:06:10.46,0:06:12.56,Default,,0000,0000,0000,,I also changed my display to grey scale. Dialogue: 0,0:06:12.56,0:06:15.24,Default,,0000,0000,0000,,I have never wanted to use my phone less. Dialogue: 0,0:06:15.24,0:06:16.24,Default,,0000,0000,0000,,God, this sucks. Dialogue: 0,0:06:16.24,0:06:17.49,Default,,0000,0000,0000,,I wasn't kidding. Dialogue: 0,0:06:17.49,0:06:21.60,Default,,0000,0000,0000,,Almost immediately, my phone pick-ups\Nand screen time dropped dramatically. Dialogue: 0,0:06:21.60,0:06:24.72,Default,,0000,0000,0000,,However, the silence made me \Nnotice the sheer number of Dialogue: 0,0:06:24.72,0:06:27.17,Default,,0000,0000,0000,,internal distractions I have, too. Dialogue: 0,0:06:27.17,0:06:29.64,Default,,0000,0000,0000,,These passing thoughts that \Njust take me off task, Dialogue: 0,0:06:29.64,0:06:31.94,Default,,0000,0000,0000,,like wondering if I need \Nto buy more toilet paper, Dialogue: 0,0:06:31.94,0:06:34.44,Default,,0000,0000,0000,,wishing I learned \Na musical instrument as a kid Dialogue: 0,0:06:34.44,0:06:36.79,Default,,0000,0000,0000,,or thinking about what \NI'm gonna have for dinner. Dialogue: 0,0:06:36.79,0:06:37.88,Default,,0000,0000,0000,,They were rarely urgent, Dialogue: 0,0:06:37.88,0:06:42.18,Default,,0000,0000,0000,,but often important enough that \NI didn't want to ignore or forget them. Dialogue: 0,0:06:42.18,0:06:45.88,Default,,0000,0000,0000,,So, I dedicated a page in my notebook \Nto quickly write them down for later. Dialogue: 0,0:06:45.88,0:06:46.93,Default,,0000,0000,0000,,When later came, Dialogue: 0,0:06:46.93,0:06:51.38,Default,,0000,0000,0000,,I sorted through those thoughts based on \Naction, importance and time-sensitivity, Dialogue: 0,0:06:51.38,0:06:56.64,Default,,0000,0000,0000,,and kept it in mind when I was building\Nmy schedule which got way more specific. Dialogue: 0,0:06:56.64,0:06:59.17,Default,,0000,0000,0000,,Now, I'm usually the type of person who Dialogue: 0,0:06:59.17,0:07:02.03,Default,,0000,0000,0000,,only puts, like, events in my calendar \N- a normal person - however, Dialogue: 0,0:07:02.03,0:07:05.19,Default,,0000,0000,0000,,a lot of the books that I've been reading \Nhave recommended time-blocking Dialogue: 0,0:07:05.19,0:07:06.71,Default,,0000,0000,0000,,or time-boxing. I don't know. Dialogue: 0,0:07:06.71,0:07:09.65,Default,,0000,0000,0000,,It's just setting aside \Ntime to do individual tasks. Dialogue: 0,0:07:09.65,0:07:12.45,Default,,0000,0000,0000,,Apparently, it helps you avoid \Nthe temptation to multitask. Dialogue: 0,0:07:12.45,0:07:13.10,Default,,0000,0000,0000,,[alarm beeps] Dialogue: 0,0:07:13.10,0:07:15.40,Default,,0000,0000,0000,,So, every morning, I took all of my work, Dialogue: 0,0:07:15.40,0:07:17.68,Default,,0000,0000,0000,,chores, exercises and hobbies Dialogue: 0,0:07:17.68,0:07:19.53,Default,,0000,0000,0000,,and plugged them into my calendar. Dialogue: 0,0:07:20.88,0:07:22.34,Default,,0000,0000,0000,,Now, I found that the secret is that Dialogue: 0,0:07:22.34,0:07:26.11,Default,,0000,0000,0000,,it's not as simple as just \Nputting an hour aside for each thing. Dialogue: 0,0:07:26.11,0:07:27.91,Default,,0000,0000,0000,,Since focus is an exhaustible resource, Dialogue: 0,0:07:27.91,0:07:30.45,Default,,0000,0000,0000,,I need to take into account \Nmy energy levels throughout the day Dialogue: 0,0:07:30.45,0:07:32.83,Default,,0000,0000,0000,,and how much effort \Neach task is going to take. Dialogue: 0,0:07:32.83,0:07:36.78,Default,,0000,0000,0000,,Like, reading research papers and writing\Ntakes a lot of focus for me. Dialogue: 0,0:07:36.78,0:07:38.33,Default,,0000,0000,0000,,It's just really boring. Dialogue: 0,0:07:38.33,0:07:40.71,Default,,0000,0000,0000,,[vacuum cleaner with audiobook playing] Dialogue: 0,0:07:40.71,0:07:42.89,Default,,0000,0000,0000,,but listening to audiobooks or animating, Dialogue: 0,0:07:42.89,0:07:44.08,Default,,0000,0000,0000,,I'm locked in. Dialogue: 0,0:07:44.08,0:07:47.89,Default,,0000,0000,0000,,I actually find it really hard to disengage \Nfrom the tasks that I really enjoy. Dialogue: 0,0:07:47.89,0:07:51.75,Default,,0000,0000,0000,,So I find myself thinking about them \Nor even continuing to do them Dialogue: 0,0:07:51.75,0:07:53.65,Default,,0000,0000,0000,,past their allotted time. Dialogue: 0,0:07:53.65,0:07:56.30,Default,,0000,0000,0000,,Which means that I should \Nprobably think about those switching costs Dialogue: 0,0:07:56.30,0:07:58.55,Default,,0000,0000,0000,,when I'm building my \Nschedule out for the day. Dialogue: 0,0:07:58.55,0:08:01.79,Default,,0000,0000,0000,,Eventually, I realised this process \Ncould be a little more automated, Dialogue: 0,0:08:01.79,0:08:05.07,Default,,0000,0000,0000,,so I got Taha to put the process together\Nin a notion template. Dialogue: 0,0:08:05.07,0:08:08.91,Default,,0000,0000,0000,,Now I can input tasks, tag them\Nand it will show me an order Dialogue: 0,0:08:08.91,0:08:10.75,Default,,0000,0000,0000,,that I can drag into my calendar. Dialogue: 0,0:08:10.75,0:08:11.76,Default,,0000,0000,0000,,I found it useful, Dialogue: 0,0:08:11.76,0:08:14.75,Default,,0000,0000,0000,,and if you want to give it a try, \NI'll include it in our next newsletter. Dialogue: 0,0:08:14.75,0:08:17.98,Default,,0000,0000,0000,,But once I controlled my \Nexternal and internal distractions, Dialogue: 0,0:08:17.98,0:08:20.42,Default,,0000,0000,0000,,and built out a schedule \Nthat minimised multitasking Dialogue: 0,0:08:20.42,0:08:22.34,Default,,0000,0000,0000,,and optimised for my energy levels, Dialogue: 0,0:08:22.34,0:08:24.87,Default,,0000,0000,0000,,all that was left was actually focusing. Dialogue: 0,0:08:26.64,0:08:28.43,Default,,0000,0000,0000,,It was amazing. Dialogue: 0,0:08:28.58,0:08:31.38,Default,,0000,0000,0000,,I was using my phone less\Nand getting more done. Dialogue: 0,0:08:31.38,0:08:34.28,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,,[uhh] 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: 0,0:09:14.41,0:09:17.61,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: 0,0:09:22.66,0:09:24.75,Default,,0000,0000,0000,,and see if there were any clues in my data Dialogue: 0,0:09:24.75,0:09:26.65,Default,,0000,0000,0000,,that could explain what went wrong. Dialogue: 0,0:09:26.65,0:09:28.21,Default,,0000,0000,0000,,I know, it's pathetic, Dialogue: 0,0:09:28.21,0:09:32.24,Default,,0000,0000,0000,,but it was a small victory that \Nled to an interesting discovery: Dialogue: 0,0:09:32.24,0:09:34.65,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: 0,0:09:49.45,0:09:55.97,Default,,0000,0000,0000,,[sigh] Dialogue: 0,0:09:55.97,0:09:57.49,Default,,0000,0000,0000,,[aaaAAAHHH] Dialogue: 0,0:09:57.74,0:09:59.77,Default,,0000,0000,0000,,I 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: 0,0:10:02.02,0:10:03.56,Default,,0000,0000,0000,,I'm just doing my stuff. Dialogue: 0,0:10:03.56,0:10:05.72,Default,,0000,0000,0000,,I'm just trying to focus on it more. Dialogue: 0,0:10:05.72,0:10:09.24,Default,,0000,0000,0000,,Except, I'm trying so hard to focus Dialogue: 0,0:10:09.24,0:10:13.58,Default,,0000,0000,0000,,that 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 \Nat him for wanting pats. Dialogue: 0,0:10:20.03,0:10:22.40,Default,,0000,0000,0000,,It's like there's sand falling Dialogue: 0,0:10:22.40,0:10:25.70,Default,,0000,0000,0000,,and I'm trying to catch all of the sand. Dialogue: 0,0:10:25.70,0:10:26.94,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: 0,0:10:29.31,0:10:32.62,Default,,0000,0000,0000,,I really need to make \Nevery grain of sand count Dialogue: 0,0:10:32.62,0:10:35.57,Default,,0000,0000,0000,,by like doing everything on target Dialogue: 0,0:10:35.57,0:10:38.13,Default,,0000,0000,0000,,and 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: 0,0:10:52.53,0:10:55.07,Default,,0000,0000,0000,,Taking a step back away from \Nthe thing that you're working on Dialogue: 0,0:10:55.22,0:10:57.36,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: 0,0:11:02.56,0:11:04.37,Default,,0000,0000,0000,,Maybe it was because I was desperate. Dialogue: 0,0:11:04.37,0:11:06.98,Default,,0000,0000,0000,,Actually, it is totally because I was desperate Dialogue: 0,0:11:06.98,0:11:09.21,Default,,0000,0000,0000,,but I decided to try meditation. Dialogue: 0,0:11:09.21,0:11:10.72,Default,,0000,0000,0000,,The only issue is... Dialogue: 0,0:11:10.98,0:11:12.58,Default,,0000,0000,0000,,I have no idea how. Dialogue: 0,0:11:12.68,0:11:14.98,Default,,0000,0000,0000,,Luckily, I have headspace. Dialogue: 0,0:11:14.98,0:11:17.40,Default,,0000,0000,0000,,I should probably turn the colour on Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,just so you guys can see \Nwhat the app actually looks like. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,When I asked headspace \Nto sponsor a portion of this video, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I genuinely thought I was only going to use\Ntheir focus music and white noise, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,because I love listening to those \Nto the point that Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,it is ruining my YouTube recommendations\Nand Spotify Wrapped. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So it is just great to have access to \Nheadspace's collection. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But headspace also has stretches, \Nworkouts, podcasts and meditation. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,They have content \Nspecifically for beginners, like me, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,who don't know where to start. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It's in their basics course. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But if you don't want to commit to that, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,they also have shorter exercises Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,including my favourite thing \NI discovered on this app, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,which is "Star Wars: Breathe with Yoda." Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It's a 1-minute breathing exercise Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and Yoda's just sitting there levitating rocks.\NI love it. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, they also have \Nlonger, less structured stuff Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,for people with more experience. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Just the sheer amount of variety is \Nprobably my favorite thing about headspace. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,They bring together so many resources \Nto help you be kind to your mind; so, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,even if meditation doesn't end up helping,\Nmaybe movement will. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Or, another cool thing that I found \N- this is so sick - they have ASMR Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and there's like a thing at the bottom\Nthat lets you control the balance between Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,voice and, like, environmental noise. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Headspace, do more of this! Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,If you want to try out headspace, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,completely for free for 60 days, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,you can sign up using the link in the\Ndescription, or scan the QR code. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Okay, lets learn how to meditate. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,"Hi, and welcome to-"\N"-Hi" Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,My first experience with meditation was... Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,strange? Now, the voice kept telling me to Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,focus on my breathing, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but I might have focused a little too hard Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,because I was worried \NI forgot how to breathe. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I should wear my head \Nscanner thing for this! Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Back to breathing. [exhales] Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But eventually, I think I got the hang of it Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and after 10 minutes Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,-How am I supposed to know if\Nmeditation is working? Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Is there a light? \NLike what happens? Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,"I don't think there is \Nan exact science to it. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It's just - you're supposed \Nto just feel better. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Or feel changed. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Did it do anything?" Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I don't know! Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Do you just keep doing it? Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,"That's kind of it. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I know that's probably not\Nwhat you wanted to hear, but-" Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So I just trust the process? Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So, for the next few days, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I continued with my focus \Nschedule and wore my EEG. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But I also tried to meditate in \Nthe morning, or evening, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,or just random moments when I felt like it. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And then, something kind of wild happened. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Meditation works! Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And I wish I could tell you this because Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I have achieved enlightenment or I have a new found sense of peace, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but, no. I just feel normal . Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,About as normal as the distribution of Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the sample means of my experimental \Npopulations, justifying the use of Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a two-sampled t-test \Nresulting in these p-values. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Ooh! How significant. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,This EEG has seriously paid off Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,because even though I \Ndon't feel that different, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I was able to use its \Nmeasurements to do some statistics Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and find that meditation has improved \Nbasically all of my performance metrics: Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,engagement, excitement, interest. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Also, stress, but that might be because Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I was wearing this when you guys Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,sold out our last merch drop in \Nless than 24 hours. Thank you for that. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So good stress. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The coolest thing is that all of this is \Non top of what I already gained Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,by minimising distractions \Nand avoiding multitasking. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,At least according to these regressions Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I ran. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But the benefits of meditation \Ncame at a surprising cost. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You see these peaks of intense focus? Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Yeah, those stopped happening. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But I also stopped experiencing these\Nhuge dips. Now I'm just fine. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,This whole thing is just... fine. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You know, I started this video because \NI wanted to feel more in control of my attention. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I didn't want to rely on being distracted\Nevery single second. And you know what? Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Done. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I am literally, statistically more engaged Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and anecdotally, I was doing \Nthe dishes the other day and Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I started playing a podcast \Nout of habit, then I realised: Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I'd rather just clean in silence. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Who am I? Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I know I should be happy. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Happy that for folks \Nwithout attention disorders, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,fixing your focus is as simple as Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,minimising distractions, \Navoiding multitasking, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and maybe meditating \Nif it all gets too much. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I should be happy. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But I'm not. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Like I think it's really cool \Nthat meditation can work Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,even if you don't know how it works, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but I'm me... Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and I need to know how. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So I guess if you only cared \Nabout fixing your focus, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the video is done. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You heard my advice. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But, if you're like me Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and you want to know why, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,come with me 'cause we're gonna find out. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It was strange getting \Nto the bottom of this. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,because I was looking for an answer \Nwhen I didn't really have a question. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I just had a sense of unease because\NI had solved my original problem Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,without understanding how or why\Nmy solution really worked. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It was only after \Nspending the day in the library, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,flipping through any book \NI could find about meditation, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,when I realised my question and its answer. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You see, earlier we learned \Nhow focus works according to science, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and the tips I found in those productivity \Nbooks were in line with that. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,They should have helped me stay focused. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But they didn't. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Not in the long run. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, when I added meditation \Nto the mix, it all worked. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The question is how. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Specifically, how did meditation \Ninfluence my focus Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,differently than productivity tips. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Okay. So, meditation as we know it Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,originated in India with Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Theravada Buddhism. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, it's since evolved \Ninto a wide range of practices Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,used throughout the world, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,including more securlarised \Nand intrumentalised forms Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that became popular in the west with \Nbooks like Wherever You Go There You Are. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,This approach to meditation became \Nknown as mindfulness based interventions Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and has two main forms: Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,open monitoring, where you observe your \Nexperiences in real time without reacting Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,you just recognise things as they are; Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and focused attention, where you concentrate\Non something specific like breathing. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now the interesting thing is that Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,this religiously informed framework, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,with origins from thousands of years ago, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,has a lot of surprising parallels Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,with our modern scientific \Nunderstanding of attention. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,In fact, some Buddhist practitioners have Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,been found to out-perform the norm\Nat attention-related tasks, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,suggesting that meditation is, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,at least in part, \Nhelping them focus. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now, I should probably say that Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a lot of this research, while promising, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,is still inconclusive. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Meditation, and even attention, \Nare still kind of nebulous concepts Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that make it difficult to achieve \Nrigourous, scientific consensus. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, despite the similarities \NI found between religious theory Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and these pop science attention books, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I did notice, one key difference: Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,how they manage distractions. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You see, the pop science and \Nproductivity books I read Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,emphasized cutting out distractions Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and building walls in your space \Nand schedule to protect your focus. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,This is straight forward in concept Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but really difficult to maintain Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,if have a lot of responsibilities \Nthat are outside your control. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,In contrast, the mindfulness approach \Ntargets your focus directly, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,cultivating it to be easier to command \Nand resilient to distractions. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,This forms a sort of spectrum Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,where you either reshape your environment \Nto restore your attention, or Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,reinforce your attention \Nto endure the world. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now here's the thing, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,when you feel your attention span Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,slipping through your fingers, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that pop science, productivity \Napproach is really tempting. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But only because it's unavoidable, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,like, a lot of the content around \Nreclaiming your focus Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,is for the sake of \Nusing it on something else. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But it is also tempting \Nbecause the advice is so tangible. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You turn off your notifications, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,you build out a schedule, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,you get rid of the distractions Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and see it replaced with \Nthings you do care about. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Compare that to meditation Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,which is so subtle that, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,if I wasn't wearing \Nan EEG for three weeks, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I would have just \Nassumed that it did nothing. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, the average person like you or I, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,can never fully control our environments. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And the supports we use to try \Nare shockingly fragile. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So if they break, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,when they break, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,all we're left with \Nis our core ability to focus. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And if that sucks, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,we end up where we started. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,That's why I think \Nmeditation helped me out. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The whole exercise is realising\Nthat your mind naturally wanders, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but you also have the power Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,to nudge it back to where\Nyou want it to be. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now, I'm obviously not \Ngoing to go full tilt Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and become a Buddhist Monk \Nbecause - to be honest - Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I can't pull off orange. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the great thing about a spectrum is Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that we can find ourselves \Nsomewhere in the middle: Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,structuring our days more thoughtfully Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and lowering the noise, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,not to a silence, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but to a gentle hum Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that we can enjoy at our own pace. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But either way, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,have a lovely day.