Focus and attention are improved by getting enough physical and mental rest. How you rest affects your ability to focus. Your relaxation won’t be complete if you try to fall asleep with music or a video playing. A typical person need 7-8 hours of sleep per day. An adequately rested body may function efficiently in both easy and challenging circumstances. According to Rich Johnson, a body that is well rested is the only one that can work and concentrate.

A well rested body is the primary requirement: 

Always get up early if you want to concentrate, come up with new ideas, and think creatively. Focusing is best done in the mornings. I personally blog in the morning, which really motivates me to make the most of the rest of the day.

Early riser is a winner

Your health will suffer if you go three days without eating, or even just one day. Leaving breakfast can be a risky move for your physical and mental growth. A nutritious breakfast can considerably boost your day’s energy. People also enjoy coffee for breakfast since it uplifts their spirits.

Health Is Wealth

The wrong meal simply makes things worse and reduces attentional capacity. If you want to focus properly, it’s essential to eat things that will keep you active throughout the day. For a productive day of work and focus, food that contains carbohydrates, protein, and other nutrients is necessary.

Perfect Meal

For anyone, home is the ideal setting. We experience safety, affection, and admiration at home. For some people, it may be different. Your sleep schedule and wake-up time are impacted if you find it difficult to fall asleep at home or if you don’t feel homely at home. Your ability to focus and being productive is affected by all of this.

When t home feel homely

There are numerous publications you can read to learn more about the advantages of exercise in your life. This should not be disregarded. The 30-minute routine, whether done in the morning or at any other time, considerably enhances a person’s disposition and capacity for concentration.

Exercise a bit

saying “no” when you don’t want to go, eat outside, and a variety of other things. All these need your your big NO if you don’t want to. Saying no helps in various ways to increase your mental strength and self belief. If you are working and you don’t have time, you should say “no” whenever you want.

Saying NO should be easy

Summary points of book by Richard Johnson "the power of focus"

A short summary of the book "Power of Focus".

Positive energy in life can benefit a person through out his life and here in this stash you will find ideas to enhance that mindfulness.

Self Improvement

The power of Focus by Richard Johnson 

Part 1 of Indistractable is dedicated to the art of mastering our internal triggers. The author divides this Part as follows:<ul><li>What Motivates Us Really?</li><li>Time Management is Pain Management</li><li>Deal with Distraction from Within</li><li>Reimagine the Internal Trigger</li><li>Reimagine the Task</li><li>Reimagine your Temperament</li></ul>

Master Internal Triggers

For mastering internal triggers we have to understand what motivates us, what's the root cause of our hunger for distraction.We first need to diferentiate the root cause from the proximate causes, e.g. A task is boring for me (root cause) so I use my smartphone (proximate cause) to scroll over social media (proximate cause). It's me who decides to get distracted with my smartphone due to my boredom, the smartphone is just a tool which I use to get distracted.All motivation is a desire to escape discomfort and anything which stops discomfort is potentially addictive, but not irresistible.

What Motivates Us Really?

"Only by understanding our pain can we begin to control it and find better ways to deal with negative urges."

Distraction cost us time, and, like all actions, they are driven by the desire to escape discomfort.As human beings, we have tendencies towards dissatisfaction and discomfort, which can play both against us or in favor.Dissatisfaction is the driving force of our species' evolution, when alligned with curiosity and creativity it moves us forward.For mastering distraction we must learn to deal with discomfort.

Time Management is Pain Management

"If satisfaction and pleasure were permanent, there might be little incentive to continue seeking further benefits or advances."

With no techniques for defusing temptation, mental abstinence can backfire. Resisting an impulse can cause rumination and reinforce desire.We can deal with distractions that come from within by changing the way we think about them. It is possible to re-imagine the trigger, the task and our temperament.

Deal with Distraction from Within

"An endless circle of resisting, ruminating, and finally giving in to the desire perpetuates the cycle and quite possibly drives many of our unwanted behaviours."

We can't control what we feel and think, but we can control what we do with them. Discover how in four simple steps:<ul><li>Step 1: Look for the discomfort that precedes the distraction, focusing in on the internal trigger.</li><li>Step 2: Write down the trigger. Note the time of the day, what you were doing and how you felt when noticing the internal trigger that led to the distracting beahviour.</li><li>Step 3: Explore your sensations. What are your usual symptoms prior to engage in an impulse?</li><li>Step 4: Beware of liminal moments. Liminal moments are transitions from one thing to the other throughout tour day.</li></ul>

Reimagine the Internal Trigger

"It's a curious truth that when you gently pay attention to negative emotions, they tend to dissipate - but positive ones expand."

Through fun and play we can hold focus easier and combat our internal triggers of distraction. By doing it so we can transform any task into irresistible, we just need to take it as seriously as it deserves.Play doesn't have to be pleasurable. It just has to hold our attention.Curiosity is key to holding our focus and from curiosity any task can be fun to perform.Deliberateness and novelty can be added to any task to make it fun.

Reimagine the Task

"Fun is looking for the variability in something other people don't notice. It's breaking through the boredom and monotonoy to discover its hidden beauty."

Reinventing our temperament can help us manage our internal triggers.We don't run out of willpower. Believing we do makes us less likely to accomplish our goals, by providing a rationale to quit when we could otherwise persist.What we say to ourselves matters. Labelling yourself as having poor self-control is self defeating.Practise self-compassion. Talk to yourself the way you'd talk to a friend. People who are more self-compassionate are more resilient.

Reimagine your Temperament

"People who did not see willpower as a finite resource did not show signs of ego depletion."

These ideas are a summary of the Part 1 of Indistractable - Master Internal Triggers. Soon I will publish more ideas respecting the remaining parts of the book in order to go deeper as it deserves.

Reveals the hidden psychology driving you to distraction. Empowering and optimistic, this is the book that will help you design your time, realise your ambitions, and live the life you really want.

Indistractable

Productive procrastination is when you’re busy, yet you’re still procrastinating on your most important tasks. For example:You work 8 -10h workdays, you’re always busy, and you feel that you’re productive. But you’re not as productive as you think. Is your big project done? Is it even moving in any direction? If the answer is “not exactly”, you’re presumably a victim of productive procrastination. By keeping yourself busy with a lot of to-do’s, you distract yourself from doing the work. The work that’s important and impactful still remains untouched.

Productive Procrastination

Productive procrastination is when you’re efficient and accomplish everything (except for the most important things).For example: When having a hard project to crack, you may find yourself doing:<ul><li>laundry</li><li>the dishes</li><li>cleaning the house</li><li>washing your car</li><li>organizing files on the computer</li><li>cleaning the bathroom</li><li>cooking.</li></ul>You actually worked and achieved something.  Procrastinating doesn’t have to mean “doing nothing”. You can still do low-level, unimportant stuff. Productive procrastinators are great workers. They are able to do a lot of work, provided it is not the one they should be doing at the moment.

Productive Procrastination: The Positive Side

Time blocking is a great way to procrastinate in a productive way.  You can take a few moments to plan your day if you don’t feel like starting that big project.  It will keep you on track for the rest of the day.The productive procrastination technique focuses on a specific worldview: If you can’t make it great, at least make it.  This approach doesn't perceive procrastination as the opposite of productivity. Even if you’re not working on the task you set out to do, you’re still making progress on eliminating slices of your productivity pie.

If You Can’t Make It Great, At Least Make It 

Before you know it, you are working on tasks that distract you from what you should be doing. You’re busy and you’re getting a lot of tasks done. You feel good about yourself.  In reality, you’re actually killing your productivity levels. If you are close to falling into this trap:<ul><li>Don’t use busyness to protect yourself from doing the things that you should. This way you fail to reach your dreams.</li><li>Hard work doesn’t equal success. It can be its component if you work hard on the right tasks and activities. Think about it. If hard work equaled success, all construction workers would be millionaires</li></ul>

Productive Procrastination: The Negative Side

When you procrastinate in the usual way, you almost always realize it. You hardly ever realize when you fall into the trap of productive procrastination.   Think about those days when you: answer a lot of emails, spend time on social media, or do other random to-do’s. You feel very productive. Your brain rewards you for this behavior. It produces dopamine when you’re working on a lot of different tasks. This, in turn, stimulates the repetition of this behavior. But productive procrastination is unproductive in the long run.

What’s the Trap About?

<ul><li>Learn to identify your most important activities: write them down.  If you have more than 5 tasks that you think are important, take a few minutes to identify your top 5. If you work on any other task before spending time on your identified top, you’re falling into the trap.</li><li>Tackle your most important activities first thing in the day. Don’t work on anything else before you finish your work on your most important activity.  Most people work on low to mid-value tasks first because it’s easier. As we go by during the day, our mental resources, like willpower and our ability to focus diminish. </li></ul>

Tips to Avoid Falling for Productive Procrastination

“All procrastinators put off things they have to do. Structured procrastination is the art of making this bad trait work for you. The key idea is that procrastinating does not mean doing absolutely nothing. Procrastinators seldom do absolutely nothing; they do marginally useful things, like gardening or sharpening pencils or making a diagram of how they will reorganize their files when they get around to it. Why does the procrastinator do these things? Because they are a way of not doing something more important”

Productive procrastination is when you're efficient but not effective. You accomplish everything, except for the most important things.

Stashed ideas

Productive Procrastination: How to Avoid Falling Into the Trap

The phrase ‘the early bird catches the worm’ isn’t lore–it has very real-world repercussions. Most millionaires (and, naturally, billionaires) get their game face on as early as 5:30am.

Start The Day Early 

The biggest marker of a person slated for success? The desire to keep learning. Only the arrogant truly believe they know everything there is to know. The people who know the most, however, always believe there is much more they don’t. Example: Former chairperson and chief executive officer of PepsiCo Indra Nooyi believes that no amount of questions is too many to ask. “I spend so much time on details that from the outside it can seem crazy,” Nooyi told Huxleў in a 2021 interview. “But the details are most important in the management of the organisation. So dig deep. Be curious.

Stay Curious

Even though they might seem like risk-takers in every possible way, most millionaires are creatures of habit. Their day usually follows a format; one that optimises for their time and productivity. From an early start to a set bedtime, to designated time for exercise, emails and down-time, most super-successful folks have their day charted out in advance.Mark Cuban has specified times for everything; from cardio to TV. Warren Buffet goes to bed at 10 pm every night, reading for about 30 minutes before sleeping at 10:45pm.

Make–And Follow–A Routine

‘Dream’ is a buzzword that is bandied about a lot in motivational speeches, but the most successful people know that the real distinction is not to have dreams, but goals. A dream is a general idea, a wish for something that you desire personally or professionally.A goal, however, is a clear feat you want to accomplish; and it comes with a path to getting that you need to create. Equally important is setting goals for yourself that are a challenge; that push you a few inches further out of your comfort zone each time.

Set Clear Goals

It takes a village to make a person successful, and anyone who’s got to the top of their field will back that statement up. Not to take away from the hard work of the millionaires that have risen through the ranks, but success is never a single-player game.As Dr. Majid Kazmi, CEO of uGen Group puts it, “It may sound paradoxical, but strength comes from vulnerability. You have to ask the question to get the answer, even though asking the question means you didn't know.”

Ask For Help

There’s a lot less that separates you from the average millionaire than you think. I mean, sure, it's a few zeros in your bank balance and a few vintage cars in your garage, but a lot of the people you admire right now started out not too far from where you are. 

Rewiring your thinking could be what makes you rich

5 mental habits of millionaires that will help you become successful

You have to realize that sometimes it is procrastination and sometimes it is just you allocating time in a more effective way. You must realize whether you are actually procrastinating or do you genuinely don't have enough time One suggestion is saying that it doesn't count as procrastination unless you planned to do the activity

1. Not Knowing the Difference between real or fake Procrastination

We as humans naturally procrastinate because we are always thinking of benefiting ourselves in the short term rather than the long term. So when we realize that we are procrastinating it makes no sense to be mad at ourselves rather we should acknowledge we are procrastinating and make the conscious decision whether we are going to continue procrastinating or rather go and accomplish our life goal.

2. Beating Ourselves Up

If we realize that we are not doing what we are supposed to do rather than just saying "I need to try harder" and " This isn't good enough" We should instead focus on changing how we go about doing things. We need to learn to make things easier for ourselvesTrying harder is rarely ever the solution

3. We Press The Try Harder Button 

If we have the mindset that, I am a human I can just try harder and accomplish anything I set my mind to we will undoubtedly fail here are some steps that we should take instead<ol><li>Make it easier for ourselves to accomplish the goal that we want by telling other people, making a reward system or many other ways.</li></ol>

4. We Treat Ourselves As Humans Rather Than Systems

If you already don't want to accomplish the goal, or you hate doing the task and you feel like you have to do it. The chances you will fail will be very highHumans only have a limited amount of willpower available to them each day, so make sure that you figure out ways to enjoy the tasks that you have to do.

5. Trying To Push The Bolder Up The Hill

Procrastination is a very interesting topic, with a lot of information about it here are 5 things that many people mistake about procrastination<ol><li>Not Knowing the Difference between real or fake Procrastination</li></ol>2. Beating Ourselves Up3. We Press The Try Harder Button 4. We Treat Ourselves As Humans Rather Than Systems

Summary Of Post

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Finding it difficult to get out of procrastination station? These are the five mistakes I found myself making a lot with work that might help you too. 00:00 Intro 00:09 Real vs. Fake Procrastination 01:40 Beating Ourselves Up 03:00 Pressing the "Try Harder" Button 04:08 People vs. Systems 05:56 The Uphill Boulder MENTIONED IN THE VIDEO: ✍️ My friend Neel Nanda's blog: https://www.neelnanda.io/ 🏋️ Try the app Strong: https://www.strong.app/ 💌 For weekly insights of what I've learned from navigating life, sign up to my email newsletter: https://go.aliabdaal.com/sundaysnippets MY FREE ONLINE COURSES: 🚀 Productivity Masterclass - Principles and Tools to Boost Your Productivity - https://go.aliabdaal.com/course/productivity 🎬 Video Editing with Final Cut Pro X - From Beginner to YouTuber - https://go.aliabdaal.com/course/video-editing 🎓 How to Study for Exams - An Evidence-Based Masterclass - https://go.aliabdaal.com/course/studying MY FAVOURITE GEAR: 🎥 My YouTube Camera Gear - https://kit.co/AliAbdaal ⌨️ My Keyboard - Wireless Coral mechanical keyboard (Cherry Blue) - https://go.aliabdaal.com/keyboard 📝 My favourite iPad Screen Protector - Paperlike - https://go.aliabdaal.com/paperlike 🎒 My Desk Accessories + Todo List - Ugmonk - https://go.aliabdaal.com/ugmonk MY FAVOURITE SOFTWARE: ✍️ The best summaries of books (Shortform) - https://go.aliabdaal.com/shortform 📚 How I remember what I read (Readwise) - https://go.aliabdaal.com/readwise 🎵 Where I get my Music (amazing for YouTubers) - https://go.aliabdaal.com/epidemicsound PS: Some of the links in this description are affiliate links that I get a kickback from 😜

The power of Focus by Richard Johnson

Indistractable

Productive Procrastination: How to Avoid Falling Into the Trap

5 mental habits of millionaires that will help you become successful

5 Mistakes Procrastinators Make (And How To Avoid Them...)

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