Cultivating focus (108)

Focus for the week

Cultivating my focus and concentrating on one thing at a time, both at work and when I am at leisure. Learning and practicing how to master my thoughts. I just want to notice when I am scattered and trying to focus on too many things simultaneously. And when I do, I simply want to return my focus gently to the one thing at the top of my to-do list.

When working, this means having a clear task/ priority and doing nothing else but working towards its completion. Whenever my mind wanders, returning it to the task at hand without judgment. Simply getting back on track as quickly and smoothly as possible. To help facilitate sustained focus throughout the working day, I will use 25-minute pomodoros followed by 5-minute breaks. I would like to increase the focus block length to 90 minutes, but that is a long-term goal that I will work towards slowly and steadily. When I can complete 4 pomodoros of this length with perfect focus throughout, I will increase their length by 5 minutes.

Importantly, the cultivation of my focus also applies when I am not working. Being able to control and direct my thoughts will greatly impact my evenings and weekends. This is where the real growth in focus will occur. This is when I can practice with low stakes—having a specific thing to think about, regardless of what it is, and thinking about nothing else but that for a certain time period. It doesn’t matter what the topic is; just that I can hold my train of thought and not get distracted.

Reflecting on this goal, I am describing mindfulness of thought. While meditating, I try to gently return my attention to my breath whenever my mind starts to wander. While working (and overall—living), I want to be able to gently return my attention to my selected topic of thought. Trying to gain control and master my monkey brain.

What I’m Reading

I am still reading “Surely You're Joking, Mr. Feynman!” by Richard P. Feynman. The subtitle of this book is Adventures of a Curious Character, and I’d say that is an accurate teaser. My main takeaway from this book (so far) is to separate the idea from the person saying it. If it’s a lousy idea it’s a lousy idea, no matter who said it. Regardless of how accomplished or distinguished the person you are talking to is, speak your mind. Keep it impersonal—focus on nothing but the quality of ideas. They will respect you for it, and perhaps even seek you out for the quality of conversation you can provide.

Have a great week :)

Lucas