1
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Eu meio que sinto que meu tempo de 
atenção vem morrendo.

2
00:00:02,879 --> 00:00:04,221
[bate à porta]

3
00:00:04,221 --> 00:00:06,690
É como se tipo, sempre que eu tentasse
fazer algo,

4
00:00:06,690 --> 00:00:09,101
eu começasse a precisar de
algum tipo de distração.

5
00:00:09,101 --> 00:00:11,188
Eu não consigo focar em uma coisa por vez,

6
00:00:11,188 --> 00:00:13,016
mesmo que essa coisa seja dormir.

7
00:00:13,016 --> 00:00:14,659
Mas há coisas que 
eu quero fazer,

8
00:00:14,659 --> 00:00:15,945
coisas que eu quero focar.

9
00:00:15,945 --> 00:00:18,737
Eu só não consigo,
porque estar atualizando o Instagram

10
00:00:18,737 --> 00:00:21,561
sempre será mais fácil...

11
00:00:27,787 --> 00:00:29,021
e isso é um problema!

12
00:00:29,031 --> 00:00:30,263
e eu estou cansada disso.

13
00:00:30,263 --> 00:00:34,610
Eu estou cansada de sentir que 
a minha vida está fora do meu controle.

14
00:00:34,750 --> 00:00:36,280
Então hoje,

15
00:00:36,340 --> 00:00:38,648
nós vamos descobrir
como parar de rolar o feed

16
00:00:38,648 --> 00:00:40,669
e como começar
a prestar atenção!

17
00:00:40,690 --> 00:00:42,853
Agradeço aos Patrons por estarem apoiando o canal,

18
00:00:42,853 --> 00:00:45,571
e headspace por patrocinar
uma parte desse vídeo

19
00:00:45,571 --> 00:00:48,031
Com foco em música,
exercícios motivacionais,

20
00:00:48,031 --> 00:00:49,713
meditação guiada, 
e muito mais,

21
00:00:49,713 --> 00:00:51,951
headspace possui
mais de mil conteúdos

22
00:00:51,951 --> 00:00:53,986
para te ajudar a ser
gentil com sua mente.

23
00:00:53,986 --> 00:00:56,554
se você quer ver como
a Headspace pode ter ajudar,

24
00:00:56,554 --> 00:00:58,954
você pode testar de
graça durante 60 dias.

25
00:00:58,954 --> 00:01:01,753
Você só precisa cadastrar-se
com o nosso link na descrição

26
00:01:01,753 --> 00:01:03,514
ou escanear o QR code na tela.

27
00:01:03,624 --> 00:01:04,346
[pancada]

28
00:01:04,346 --> 00:01:05,563
Então o que tem na caixa?

29
00:01:05,658 --> 00:01:07,091
[abrindo a caixa]

30
00:01:07,251 --> 00:01:10,211
Isso é eletroencefalograma,
ou um EEG.

31
00:01:10,211 --> 00:01:12,303
Ele mede a atividade
elétrica do cérebro,

32
00:01:12,303 --> 00:01:14,788
que é associada com as
métricas de perfomance

33
00:01:14,788 --> 00:01:17,164
tipo atenção, empolgação
e estresse.

34
00:01:17,164 --> 00:01:19,201
Isso ficou bom?
Como— como estou?

35
00:01:19,201 --> 00:01:22,546
Agora, essas coisas normalmente 
parecem ameaçadoras e cheias de cabos,

36
00:01:22,546 --> 00:01:24,942
mas, eu encontrei essa
marca chamada Emotiv

37
00:01:24,942 --> 00:01:27,495
que cria opções de consumo mais
simplificadas.

38
00:01:27,495 --> 00:01:28,764
Eles me deram um desconto.

39
00:01:28,764 --> 00:01:30,395
então pude adquirir
isso pra o vídeo.

40
00:01:30,395 --> 00:01:32,550
E eu pareço tipo um ciborgue.

41
00:01:32,550 --> 00:01:33,567
Eu acho que tá fofo!

42
00:01:33,567 --> 00:01:35,136
Ok, isso aqui são as
minhas ondas cerebrais,

43
00:01:35,136 --> 00:01:37,954
e se eu focar nisso... pra valer...

44
00:01:37,954 --> 00:01:40,444
ele deve ser capaz de traduzir isso

45
00:01:40,444 --> 00:01:44,109
para uma métrica entendível, tipo... atenção!

46
00:01:44,109 --> 00:01:44,951
Olha isso!

47
00:01:44,951 --> 00:01:47,577
Você percebe o aumento da 
atenção e o pico da empolgação;

48
00:01:47,577 --> 00:01:48,450
isso é o meu cérebro!

49
00:01:48,450 --> 00:01:51,244
Eu meio que me sinto como um personagem
de videogame, e esses são os meus status.

50
00:01:51,244 --> 00:01:52,004
Isso é maneiro.

51
00:01:52,004 --> 00:01:54,384
Agora, eu devo notar que os dados
desse EEG podem ser bem inconsistentes

52
00:01:54,384 --> 00:01:57,610
e coisas como o movimento podem
impactar bastante os resultados.

53
00:01:57,610 --> 00:02:00,889
Apesar disso, acredito que qualquer nível
de gravação já representa uma melhoria

54
00:02:00,889 --> 00:02:04,793
porque eu basicamente nunca
presto atenção a minha atenção!

55
00:02:04,793 --> 00:02:08,572
e isso só comecei a notar quando
me sentia mal pelo meu tempo de tela,

56
00:02:08,572 --> 00:02:11,323
ou eu percebia que eu não
tinha feito nada o dia todo.

57
00:02:11,323 --> 00:02:16,027
E ter apenas essas interações infrequentes
e negativas com o meu problema

58
00:02:16,027 --> 00:02:18,834
o que fazia ser bem difícil
ser objetiva com a coisa toda,

59
00:02:18,834 --> 00:02:21,069
para entender o quão
ruim isso poder ser

60
00:02:21,069 --> 00:02:23,926
e ver se estão melhorando... ou piorando.

61
00:02:23,926 --> 00:02:26,362
Mas agora, com a ajuda 
desse scanner cerebral,

62
00:02:26,362 --> 00:02:29,242
eu finalmente consigo medir a linha
de referência da minha atenção

63
00:02:29,242 --> 00:02:31,010
sem ser consumida pela culpa,

64
00:02:31,010 --> 00:02:33,683
ou deixando de focar no meu foco!

65
00:02:33,683 --> 00:02:34,453
[teclando]

66
00:02:34,453 --> 00:02:38,407
I usei o EEG quando eu trabalhei,
comi, exercitei e relaxei.

67
00:02:38,407 --> 00:02:41,844
Eu o tirei algumas vezes porque
me deixava desconfortável

68
00:02:41,844 --> 00:02:43,350
depois de um bom tempo usando.

69
00:02:43,350 --> 00:02:44,104
Wow!

70
00:02:44,104 --> 00:02:46,006
Mas, apesar de tudo, isso foi
bem tranquilo de ignorar

71
00:02:46,006 --> 00:02:48,362
enquanto eu só vivia a minha
vida pelo resto da semana.

72
00:02:48,362 --> 00:02:51,308
Junto com o EEG, eu instalei um
programa que rastreia automaticamente

73
00:02:51,308 --> 00:02:53,496
a frequência que eu troco de
tarefas em meu computador,

74
00:02:53,496 --> 00:02:56,300
e eu gravei a quantidade de 
vezes que peguei meu telefone.

75
00:02:56,300 --> 00:02:59,357
Você sabia que não consegue exportar
os dados de seu tempo de tela?

76
00:02:59,357 --> 00:03:02,652
Então eu programei um pequeno script
para compilar todo esses dados e visualizar isso.

77
00:03:02,652 --> 00:03:05,165
Aqui é a minha vida
nesses últimos três dias.

78
00:03:05,576 --> 00:03:06,280
Ooh.

79
00:03:06,280 --> 00:03:09,475
O eixo x é o número de horas por dia.

80
00:03:09,475 --> 00:03:12,711
Essas barras azuis representam o
número de vezes que peguei meu celular.

81
00:03:12,711 --> 00:03:15,427
Essa linha cinza rastreia o quão
produtiva estava em meu computador,

82
00:03:15,427 --> 00:03:18,809
e essas linhas coloridas são as métricas
de desempenho médio do meu EEG.

83
00:03:18,809 --> 00:03:22,148
Agora, alguns destaques
são... este momento,

84
00:03:22,148 --> 00:03:25,493
onde eu peguei meu celular 
para começar a depurar o app

85
00:03:25,493 --> 00:03:27,532
que estava usando para
escanear meu cérebro,

86
00:03:27,532 --> 00:03:33,617
e então acabei, uh, abrindo o Instagram
e passando as próximas duas horas nele.

87
00:03:33,617 --> 00:03:34,358
[risos de nervoso]

88
00:03:34,358 --> 00:03:36,265
Contudo, durante as minhas reuniões no dia seguinte

89
00:03:36,265 --> 00:03:40,222
eu estava super interessada
e atenta, certo? Ótimo? Não.

90
00:03:40,222 --> 00:03:43,183
Porque eu continuei pegando o meu celular!

91
00:03:43,183 --> 00:03:44,649
Era para eu estar supostamente
em uma reunião!

92
00:03:44,649 --> 00:03:46,290
E eu fiquei no Instagram! [risos]

93
00:03:46,290 --> 00:03:47,526
Mas nem tudo é má notícia:

94
00:03:47,526 --> 00:03:50,826
há alguns casos onde 
eu deixei meu celular de lado,

95
00:03:50,826 --> 00:03:54,389
em que entrei no foco, e meu 
cérebro simplesmente iluminou.

96
00:03:54,389 --> 00:03:59,008
O único problema é que, no meu turno de 8 horas
de trabalho, isso acontece por, tipo, uma hora!

97
00:03:59,008 --> 00:04:03,723
Está bem aqui às 2h, ou 5h, ou 10h!

98
00:04:03,723 --> 00:04:06,763
Agora, algo similar acontece no
meu cérebro quando eu estou malhando,

99
00:04:06,763 --> 00:04:09,429
mas... quão frequente eu pratico isso?

100
00:04:09,429 --> 00:04:13,474
Tudo isso para dizer que, nas 16 horas que fico acordada,

101
00:04:13,474 --> 00:04:17,623
Eu somente fico engajada ou focada uns 12% disso.

102
00:04:17,623 --> 00:04:20,680
O resto do dia, 
os 88% do dia,

103
00:04:20,680 --> 00:04:24,357
eu estou desatenta.
Eu estou desligada ou distraída.

104
00:04:24,357 --> 00:04:28,235
Isso pode ser o resto da minha vida,
a menos que façamos algo.

105
00:04:28,235 --> 00:04:29,345
Então vamos fazer isso.

106
00:04:29,345 --> 00:04:34,193
Então, eu comecei procurando por livros
sobre atenção, foco, e distrações,

107
00:04:34,193 --> 00:04:36,170
e encontrei um monte deles.

108
00:04:36,170 --> 00:04:39,012
Mas havia um problema 
– eles são a mesma coisa!

109
00:04:39,012 --> 00:04:40,552
eles inventam termos diferentes,

110
00:04:40,552 --> 00:04:44,255
e eles pegam anedotas pessoais e
misturam isso com ciência legítima,

111
00:04:44,255 --> 00:04:47,910
mas basicamente, se você ler um,
você vai ter lido todos os outros.

112
00:04:47,910 --> 00:04:50,417
Felizmente, você não precisa
ler nenhum deles,

113
00:04:50,417 --> 00:04:53,805
porque aqui estão as três coisas
que você precisa saber

114
00:04:53,805 --> 00:04:55,772
se você quer consertar o seu foco.

115
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1: Atenção e foco são coisas diferentes.

116
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Atenção é um conceito amplo
que se resume à nossa consciência geral,

117
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enquanto o foco é um único processo
que controla essa consciência,

118
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concentrando-se em algo específico.

119
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2: Foco é um recurso
limitado e exaustivo.

120
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Então, você só consegue
focar em uma coisa por vez,

121
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e a habilidade de focar vai se esgotando
cada vez quando você não descansa

122
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3: Foco também filtra as distrações.

123
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Quanto mais elas aumentam,
mais o seu foco vai ser desgastado.

124
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Agora, algumas pesquisas existentes sugerem
que há certos tipos de treinamentos cognitivos

125
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que podem aumentar a sua 
capacidade e habilidade de foco.

126
00:05:33,785 --> 00:05:37,043
Mas esse tipo de treinamento
e a efetividade tem resultados variados.

127
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o cérebro é complexo e 
há muitas nuances nos detalhes,

128
00:05:40,209 --> 00:05:42,868
especialmente quando você está tentando
encontrar coisas que funcionem para você

129
00:05:42,868 --> 00:05:44,506
e suas circunstâncias específicas.

130
00:05:44,506 --> 00:05:47,233
Para consertar meu foco, 
eu estou somente fazendo algumas

131
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coisas bem simples que melhoram
o que conhecemos de foco.

132
00:05:50,220 --> 00:05:51,035
Esse é o plano.

133
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Primeiro, preciso gerenciar as minhas distrações,
começando pelo mais óbvio: meu celular.

134
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Eu deletei os apps que não uso,

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280
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281
00:12:48,160 --> 00:12:50,299


282
00:12:50,299 --> 00:12:51,678


283
00:12:51,678 --> 00:12:53,778


284
00:12:53,778 --> 00:12:55,908


285
00:12:55,908 --> 00:12:56,913


286
00:12:56,913 --> 00:13:00,334


287
00:13:00,334 --> 00:13:02,133


288
00:13:02,133 --> 00:13:04,132


289
00:13:04,132 --> 00:13:06,861


290
00:13:06,861 --> 00:13:09,247


291
00:13:10,281 --> 00:13:11,690


292
00:13:12,097 --> 00:13:14,227


293
00:13:14,227 --> 00:13:16,179


294
00:13:16,179 --> 00:13:17,565


295
00:13:18,060 --> 00:13:20,789


296
00:13:20,789 --> 00:13:22,942


297
00:13:23,022 --> 00:13:24,409


298
00:13:24,409 --> 00:13:27,238


299
00:13:27,238 --> 00:13:30,365


300
00:13:30,365 --> 00:13:32,798


301
00:13:32,798 --> 00:13:34,046


302
00:13:35,852 --> 00:13:38,820


303
00:13:39,353 --> 00:13:41,250


304
00:13:41,250 --> 00:13:43,155


305
00:13:43,155 --> 00:13:46,218


306
00:13:46,218 --> 00:13:51,147


307
00:13:51,147 --> 00:13:52,364


308
00:13:52,364 --> 00:13:55,695


309
00:13:55,695 --> 00:13:59,123


310
00:13:59,123 --> 00:14:01,348


311
00:14:01,348 --> 00:14:03,256


312
00:14:03,256 --> 00:14:05,540


313
00:14:05,540 --> 00:14:08,209


314
00:14:08,209 --> 00:14:12,374


315
00:14:12,374 --> 00:14:16,034


316
00:14:16,034 --> 00:14:18,620


317
00:14:18,620 --> 00:14:21,530


318
00:14:21,530 --> 00:14:22,688


319
00:14:22,688 --> 00:14:23,919


320
00:14:23,919 --> 00:14:27,355


321
00:14:27,355 --> 00:14:30,062


322
00:14:30,062 --> 00:14:32,073


323
00:14:32,073 --> 00:14:34,787


324
00:14:34,787 --> 00:14:36,599


325
00:14:36,599 --> 00:14:38,253


326
00:14:38,253 --> 00:14:41,928


327
00:14:41,928 --> 00:14:45,583


328
00:14:45,583 --> 00:14:49,631


329
00:14:49,631 --> 00:14:53,324


330
00:14:53,324 --> 00:14:54,973


331
00:14:54,973 --> 00:14:55,734


332
00:14:55,734 --> 00:14:58,607


333
00:14:58,607 --> 00:15:01,348


334
00:15:01,348 --> 00:15:03,449


335
00:15:03,449 --> 00:15:07,401


336
00:15:07,401 --> 00:15:08,833


337
00:15:08,833 --> 00:15:10,182


338
00:15:10,182 --> 00:15:12,815


339
00:15:12,815 --> 00:15:16,176


340
00:15:16,176 --> 00:15:20,330


341
00:15:20,330 --> 00:15:22,904


342
00:15:22,904 --> 00:15:25,642


343
00:15:25,642 --> 00:15:28,523


344
00:15:28,523 --> 00:15:30,109


345
00:15:30,109 --> 00:15:31,282


346
00:15:31,282 --> 00:15:34,614


347
00:15:34,614 --> 00:15:35,665


348
00:15:35,665 --> 00:15:39,080


349
00:15:39,080 --> 00:15:41,372


350
00:15:41,372 --> 00:15:43,597


351
00:15:43,597 --> 00:15:47,384


352
00:15:47,384 --> 00:15:51,839


353
00:15:51,839 --> 00:15:56,740


354
00:15:56,740 --> 00:15:59,319


355
00:15:59,319 --> 00:16:02,164


356
00:16:02,164 --> 00:16:05,101


357
00:16:05,101 --> 00:16:08,857


358
00:16:08,857 --> 00:16:12,532


359
00:16:12,532 --> 00:16:14,497


360
00:16:14,497 --> 00:16:17,117


361
00:16:17,117 --> 00:16:21,030


362
00:16:21,030 --> 00:16:22,693


363
00:16:22,693 --> 00:16:24,896


364
00:16:24,896 --> 00:16:28,505


365
00:16:29,184 --> 00:16:33,242


366
00:16:33,357 --> 00:16:35,191


367
00:16:35,191 --> 00:16:37,953


368
00:16:37,953 --> 00:16:39,203


369
00:16:39,203 --> 00:16:42,258


370
00:16:42,258 --> 00:16:46,264


371
00:16:46,264 --> 00:16:50,205


372
00:16:50,205 --> 00:16:51,849


373
00:16:51,849 --> 00:16:56,729


374
00:16:56,729 --> 00:16:59,224


375
00:16:59,224 --> 00:17:01,311


376
00:17:01,311 --> 00:17:03,437


377
00:17:03,437 --> 00:17:06,854


378
00:17:06,854 --> 00:17:11,131


379
00:17:11,131 --> 00:17:14,733


380
00:17:14,733 --> 00:17:18,400


381
00:17:18,400 --> 00:17:19,928


382
00:17:19,928 --> 00:17:24,373


383
00:17:24,373 --> 00:17:26,495


384
00:17:26,495 --> 00:17:30,145


385
00:17:30,145 --> 00:17:34,113


386
00:17:34,113 --> 00:17:37,870


387
00:17:37,870 --> 00:17:41,570


388
00:17:41,570 --> 00:17:44,314


389
00:17:44,314 --> 00:17:46,682


390
00:17:46,682 --> 00:17:48,866


391
00:17:48,866 --> 00:17:51,438


392
00:17:51,438 --> 00:17:53,394


393
00:17:53,394 --> 00:17:57,743


394
00:17:57,743 --> 00:18:01,198


395
00:18:01,198 --> 00:18:04,686


396
00:18:04,686 --> 00:18:08,335


397
00:18:08,335 --> 00:18:12,415


398
00:18:12,415 --> 00:18:14,068


399
00:18:14,068 --> 00:18:18,479


400
00:18:18,479 --> 00:18:21,694


401
00:18:21,694 --> 00:18:22,694


402
00:18:22,694 --> 00:18:26,993


403
00:18:26,993 --> 00:18:31,096


404
00:18:31,096 --> 00:18:32,716


405
00:18:32,716 --> 00:18:35,349


406
00:18:35,349 --> 00:18:37,928


407
00:18:37,928 --> 00:18:41,072


408
00:18:41,072 --> 00:18:43,879


409
00:18:43,879 --> 00:18:47,407


410
00:18:47,407 --> 00:18:48,882


411
00:18:48,882 --> 00:18:51,158


412
00:18:51,158 --> 00:18:54,249


413
00:18:54,249 --> 00:18:56,620


414
00:18:56,620 --> 00:18:58,811


415
00:18:58,811 --> 00:19:01,109


416
00:19:01,109 --> 00:19:04,456


417
00:19:04,456 --> 00:19:05,873


418
00:19:05,873 --> 00:19:07,683


419
00:19:07,683 --> 00:19:11,190


420
00:19:11,190 --> 00:19:14,106


421
00:19:14,106 --> 00:19:16,298


422
00:19:16,298 --> 00:19:20,085


423
00:19:20,085 --> 00:19:21,913


424
00:19:21,913 --> 00:19:24,419


425
00:19:24,419 --> 00:19:26,646


426
00:19:26,646 --> 00:19:29,905


427
00:19:29,905 --> 00:19:31,755


428
00:19:31,755 --> 00:19:34,506


429
00:19:34,506 --> 00:19:37,549


430
00:19:37,549 --> 00:19:40,628


431
00:19:40,628 --> 00:19:43,773


432
00:19:43,773 --> 00:19:46,673


433
00:19:46,673 --> 00:19:47,990


434
00:19:47,990 --> 00:19:49,817