How to stop distracted every 5 minutes and concentrate on the important tasks
Books / / December 19, 2019
Giperfokus - is the ability to devote the time and attention to a single issue or project. In the book "Giperfokus: I learned how to do more, spend less time," said Chris Bailey, how many cases you need to plan for the day in order to successfully complete the job, how to choose from the list of the most important tasks and to eliminate anything that detracts from the performance conceived.
Giperfokus means many things at once: a conscious state when we do not get distracted, quickly restores concentration and totally immersed in the work.
We publish an excerpt from the third chapter of "The Power giperfokusa" which explains how to log in giperfokusa condition and correctly choose what to focus on what is worth.
Step Four giperfokusa
At any given moment you focus on either the environment or the thoughts in his head, or on both. If you are busy just the environment, it means that you are living on autopilot. You go into this state while waiting for a traffic signal or switch endlessly between the same applications on your smartphone. If you are engaged only in his own thoughts, then immersed in a dream. This can happen if you decide to go without a phone, thinking about something in the shower and went to
jogging.To enter the state giperfokusa, it is necessary to connect and to his own thoughts, and to the external environment and consciously send it all to the solution of a problem.
In this respect, giperfokus preceded by a condition that Mihaly Csikszentmihalyi calls "flow" - when we are fully immersed in their job and the time flies faster. As Csikszentmihalyi explains in his book "Flow" in this state, "everything else, it seems, does not matter." This is another reason that is absolutely necessary to focus only on one thing: the chance to enter the flow conditions are growing exponentially, when for our limited attention not to compete more objects. Giperfokus - a process that leads us in the stream.
How to enter into a state of giperfokusa
According to scientific research, concentrating, we pass through four stages. First, we focused (and productive). Then, if we do not switch to something else, and if we do not interfere, thoughts begin to disperse. In the third stage, we notice that thinking about other things. Up to this point it may take some time, especially if we do not have the habit to regularly check what fills the space of attention. (On average, we see that thinking about other things, about five times an hour.) And in the fourth stage, we return to the original object of attention.
Giperfokusa four stages based on this scheme.
To enter the state giperfokusa, you must:
- Select a productive or important object of attention.
- Eliminate as many external and internal distractions as possible.
- Focus on the chosen object of attention.
- Always come back to this object and re-focus on it.
Make a decision on what we plan to focus on - the most important step, because the more productive and meaningful task, the more productive and meaningful become your actions. For example, if you decide to focus on training a new employee, or automate repetitive actions brainstorm for the production of a new product, you will be infinitely more productive than working on autopilot.
The same idea applies in the family circle: the more meaningful object of your attention, more meaningful, and your whole life. We get the benefits of giperfokusa, forming a very simple goal - for example, to immerse themselves in a conversation with a loved one or at most to enjoy a family dinner. We no longer learn more and remember better analyze their actions. As a result, our life becomes more meaningful.
First, it is absolutely necessary, step to giperfokusu - intent, which must precede attention.
The next step - to eliminate as much as possible to both internal and external distractions. There is a simple reason for which we are the victims: at some point, distractions become more attractive targets attention than the things that we really should do. This is true both at work and at home. New mail notifications that appear in the corner of your computer monitor, usually tempt us more than work, which we are engaged in another window, and the TV behind the interlocutor in the pub becomes an attractive property conversation.
With distractions is much easier to understand in advance - at the time when they appear, often too late to protect them from their intention. Internal noise also must be neutralized - including arbitrary (and sometimes embarrassing) memories and thoughts that arises in the mind when we are trying to concentrate, mental resistance unappealing tasks (such as filling tax declaration or cleaning the garage) and a craving to think about different things, we would like to focus on one.
Third, giperfokus becomes possible when we focus on the chosen object of attention for a predetermined period of time. This means that we have a plan to dive into work for a certain period, at the same time convenient and affordable for us. The more carefully we will work on the first two stages, the better and more confident to meet the challenge at this stage.
Finally, fourthly, giperfokus need to return the focus to the original object, the mind begins to wander. I'm not repeat this statement, because it is one of the most important ideas of this book: according to studies, our thoughts scatter to the sides for 47% of the time. In other words, if we are awake for 18 hours, then within only eight of them are immersed in the current task. What thoughts go to the side, that's fine, but it is important to bring them back to spend time and attention on the objects that are in front of us.
In addition, a return to the task at hand after we distracted or interrupted, takes 22 minutes. And if we are distracted or interrupted, then we need to have 29 minutes to get back to work on the original task.
The more we appreciate that it occupies a space of attention, the sooner you can get back on track.
But while you should not worry too much about it - we will discuss this in detail.
Giperfokusa idea can be summarized in one sentence: during hold attention on one important and complicated its facility.
Choose on what to concentrate
Attention without intention - of energy is wasted. Attention must always be preceded by intention - moreover, they are perfectly combined. Formulating a plan, you can decide how to spend the time necessary; focusing on a task, we are able to effectively deal with it. The best way to become more productive - to choose what want to achieveBefore starting work.
Forming intentions, it is important to remember that not all workers are equal objectives. Some allow you to get an incredible amount of each minute spent. These include goals such as planning basic tasks you want to perform in, the training of a new day for employee, who came into the team a month ago, and the work on the book, you're going to write for several years old. These tasks fall into the category of "necessary" and "targeted", which we discussed in Chapter 1. When comparing the work in these sectors with optional distraction and chores, such as visiting useless meetings, reading feeds on social networks and constant checking of e-mail, it is easy to see that productively. If you do not choose which sectors to spend time - turn on the autopilot mode.
This does not mean that you can not somehow get out of the situation, acting on autopilot. In response to all incoming work tasks, can be kept under control and most of them remain productive enough in order not to To lose a job. But the autopilot does not allow significant progress in the work. I suspect you do not pay for something that you, as a sorter at the post, upon receipt of sent letters, conversations and messages in instant messengers in the right direction. We sometimes have to do it, as well as to respond to ad hoc queries received. But whenever possible, it is necessary to actively choose what you want to spend time and attention.
Exploring the attention and intention for several years, I have developed a few daily exercises that help to set a goal. Here are three of my favorite exercises.
1. rule of three
If you are already familiar with my texts, this section probably can run diagonally. If not, allow me to present the "rule of three." Start your day with a choice of three tasks you want to complete the evening.
We need to-do list for details of upcoming actions and intentions of these three should be directed to the most important tasks.
I did this every morning - since many years ago I heard about this rule of Dee Jay Mayer, director of the transition to digital technology Microsoft. The rule is deceptively simple. Defining the beginning of the day all
three major tasks for you, you achieve several goals. You decide what is important now and it does not matter - the restrictions imposed by the rule, show that is of paramount importance to you. In addition, the rule allows you some flexibility of action within a day. If it is clogged with meetings, it may determine their scope and content, and a day can be devoted to more important and less urgent cases. If unforeseen circumstances and projects can be revised prioritization of new and already existing plans. Since the three tasks well placed in the space of attention, you can relatively easily recall the original intentions.
Be sure to keep the three main objectives in view - I write them on a large white board in his office, or if I'm out of town, on the to-do list for the day, which the program OneNote sync between my gadgets. You may find it useful to appoint three tasks for a week, as well as select three daily non-work the case - for example, not to think about the work in time for dinner, go to the gym or in the evening to collect receipts for tax Declaration.
2. Task with maximum effects
The second rule in determining the intentions, which helps me a lot - to decide what matters in my task list have maximum impact.
If you are used to compile a list of cases (and I strongly recommend it and below will tell you what benefits it can bring) Think for a moment about what the consequences may be, each of them - as the short-term, and so the long-term. The main tasks in this list - those that lead to the most significant positive effects.
What will change in the world - or in your work and life, if you take the time to complete each of the items? What is the task, as the fallen domino in a long line, will start a chain reaction and eventually lead to impressive results?
Another way to assess the situation: deciding what to do, think not only of the immediate consequences of their actions, but also on the impact of the second and third order. For example, you decide whether or not to order a dessert cake "Anthill". The immediate consequence of this decision will be the pleasure of eating sweet. But the consequences of second- and third-order can be very sad - for example, then you will feel awful, will type or weight, or fail to comply with the prescribed diet.
This is a powerful idea, which is well worth to learn, especially because many of the important tasks often do not refer to those that seem most urgent and productive at a particular moment. For example, the directory for compiling new employees may not seem useful, as a response to a dozen electronic messages, but reference will reduce the adaptation of new employees, cause they have a feeling of a warm welcome and will increase productivity. So, this is the task with maximum effects. These tasks could be automated iterative process that annoys you, the distribution of roles in the current project or training program that will allow employees share knowledge.
If your list a lot of things, ask yourself which of them will lead to the most important consequences?
This exercise works well in conjunction with the distribution of cases in the four groups. As soon as you place them in the desired sector, focused, distracting and irrelevant, ask yourself which of the required and targeted cases can start a chain reaction?
3. Hourly signal awareness
Identify three intentions for the day and prioritize tasks with the most important consequences - a great way to act purposefully every day and every week. But are you sure that the act consciously at any given time?
When it comes to productivity, these points are of paramount importance - it is useless to set themselves goals and formulate the problem, if you do not do anything for their implementation throughout the day. My favorite way to control what I stick to their goals - as often as possible to check chtó takes my attention space. This allows you to see if I focus on the important things that have serious consequences, or slipped into autopilot mode. For this I use the hourly signal to awareness.
One of the key ideas of "Giperfokusa" - not too blame yourself if you still notice that your thoughts wander somewhere. It is inevitable, therefore, consider such things as the ability to assess their state of health and to chart the way to the next task. According to studies, we notice more likely that distracted if reward yourself for it.
Even if you remove one or two distractions or formulate one or two tasks for the day, your results will already be better than most.
If we at least somewhat similar, hourly signal to show awareness that, as a rule, you are not busy or anything important to have long-term consequences. This is normal - even expected.
The important thing is that you can check regularly chtó now occupies the space of your attention. Adjust the hourly signal on the phone, watch or other device - and it will be the most productive disturbance during your day.
When you hear the hourly signal, ask yourself:
- Was your mind is occupied with extraneous thoughts, when the signal sounded to awareness?
- You are running on autopilot or busy perceived problem? (Over time, when the situation will improve with awareness, it will give a lot of reasons to feel satisfaction.)
- Whether you are immersed in a productive activity? If yes, how much time you spend focusing on it? (If this was a solid period of time, do not give a signal to the awareness knock you off course - continue to work!)
- Which of the tasks on which you could work now has a maximum positive impact? Are you working on it?
- How much space is filled with your attention? If it is already crowded, do you have any additional resources of attention?
- Does your giperfokusu prevent any distractions?
You do not have to answer all these questions - select three or two that seem most useful and allow a renewed focus on the important things. If you answer them every hour, focus quality increase in all three directions: you can better focus because distractions notice on the horizon and warn their impact; you'll be more likely to notice that thoughts went to the side, and can again focus; over time you will spend for purposeful work most of the day.
When you first start practicing this, you may find that often go on autopilot, distracted and waste time on insignificant and things go astray. Nothing wrong! At such moments, it is necessary to change the trajectory of thought and move to a more productive task, to cope with the distractions that stop you. If you notice that you are regularly distracted same things, make a plan to solve the problem. (We zaymomsya this in the next chapter.)
Choose one day this week and try to adjust the hourly signal. Initially it can be annoying, but eventually you will have a valuable new habit. If you do not like the idea of the signal, try using a different external stimuli that will make see chtó occupies the space of your attention. I no longer use the hourly signal to the awareness, though at first this method was the most effective for me. Now I have several times considering the attention space in the pre-determined times: every time I go to the toilet, when I go for water or tea, or when the phone rings. (I answer after a few calls, realizing chtó on my mind.)
Chris Bailey - Canadian writer and creator of the project A Life of Productivity. After graduation, he spent a year studying productivity. During this time, Chris talked with dozens of experts, I read a lot of scientific articles and has put on itself some experiments to see how you can make the most of its features. Every day, Chris wrote a report about what he had learned in his blog. In the book "Giperfokus: I learned how to do more, spending less time", he shares techniques and exercises to try out for yourself.
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