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The Practice of Meticulous Attention

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https://zenhabits.net/meticulous/

zenhabits.net

The Practice of Meticulous Attention
All day long, we're only giving anything a fraction of our attention. We're distracted, multitasking, opening multiple browser tabs, checking phone messages and social media. I'm a part of this like anyone else. I'm not immune, and I don't judge.

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A fraction of our attention

A fraction of our attention

When we put into our daily activities only a fraction of our attention:

  • We never fully give ourselves to any task.
  • Our minds become stressed from the neverend...

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Meticulous attention

To give your meticulous attention to a task, a person, an action, a moment means to give it everything you have right now: all of your concentration, time, love and devotion.

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The practice of Meticulous attention

  • Notice each activity that you’re doing as a separate event.
  • For every event, ask yourself what you can do to give it your full attention. Tur...

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Our Monkey Mind

We are constantly distracted throughout the day. Without focusing on anything with a calm, relaxed mind, we keep jumping from messages, to-do lists, social media, and email.
Constantly jumpin...

A Calm State of Mind

  • The Mind is not an enemy, which needs to be killed, but something to befriend.
  • Creating a calm space inside us can help calm the monkey down. Like a toddler throwing tantrums, you need to calm down the surroundings and minimize activity to keep the noise down.
  • Reducing distractions can help calm our Mind. We normally have a thousand things to check or look after throughout the day, be it email, notifications, etc. all of which keep the Monkey Mind jumping.
  • We are rushing too fast, most of the day. We need to slow down, pause and get quieter in between our never-ending daily routine.

Prescription For The Distracted Mind

  1. Meditate in the morning, starting with just 2 minutes.
  2. Provide yourself intentional space for your focused activities, blocking the time slots.
  3. Turn off as many distractions from your entire day, while turning on your awareness towards them.
  4. Do not judge or condemn your mind, and keep witnessing what it is doing.
  5. Slow down, relax your muscles, and take some deep breaths to calm yourself.
  6. Take frequent short breaks, putting space between two activities.

Addiction to information

Addiction to information, to the infinite and immediately available mental stimulation the internet offers in the form of information is real and is a perfect outlet for procrastination...

Neuroplasticity

... is how the brain changes (for better or worse) in response to repeated experience: the things we do often we become stronger at, and what we don't use fades away.

Learn yourself out of procrastination

  • Accept that you are going to procrastinate sometimes
  • Disconnect from your smartphone. Otherwise, it will demand your attention subconsciously 
  • Be mindful with your emotions when you catch yourself procrastinating
  • Focus on one thing at a time, to avoid feeling overwhelmed
  • Take breaks
  • Celebrate your accomplishments.

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Introverted vs. extroverted people

If you recover your energy while alone or in quiet surroundings, you’re probably an introverted type of person.

You can experience the benefits of both types when you push yourself to ...

Introverted vs. shy/insecure people

There’s nothing wrong with being an introvert. If you are emotionally unstable, being an introvert can become the biggest enemy of your progress in life.
There’s a big difference between being an introvert and being afraid of public speaking, meeting people and speaking up when necessary. Social anxiety is not introversion, it’s a fear you must face and overcome.

Thinking before speaking and acting

  • Make sure that you speak up when you have something important to say. 
  • Take advantage of your ability to observe other people, the environment you’re in and the energy flow in the room.
  • People will pay more attention to what you say when you do speak up.
  • You probably have the ability to study things better and faster, so when you do say something make sure that it’s an eye-opener.
  • People will trust you more and thus you’ll have access to more privileged information.

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