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Hyperfocus Flashcards

1
Q

Pre-01

A

Smart phone is a productivity black hole in your pocket

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2
Q

Pre-02

A

Keep a list of things that come up as distractions so you don’t let them fall through the cracks but then let them go.

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3
Q

01

A

Switch off autopilot. Work on things that are important.

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4
Q

02

A

Managing our very limited short term memory is key - author calls this memory combined with focus attentional space

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5
Q

02-02

A

The more you are aware of what’s in your attentional space, the better you can bring it back where it needs to be

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6
Q

02-03

A

All thoughts want to be taken seriously. Few warrant it.

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7
Q

02-04

A

Tasks can’t be multitasked but habits can

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8
Q

02-05

A

Attention overload comes with big costs. You can Slip into autopilot

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9
Q

02-06-01

A

How much time do you spend intentionality?

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10
Q

02-06-02

A

How long can you hold focus in one sitting

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11
Q

02-06-03

A

How long does your mind wander before you catch it

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12
Q

03-01

A

Hyperfocus is having one thing in your attention space completely filling it and thus receiving 100% of your attention and effort

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13
Q

03-02

A

Hyperfocusing on habits is possible but usually overkill and actually counterproductive, like when you stop to focus on your bowling throw and it makes you worse

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14
Q

03-03-01 focus step 1

A

Focus on a chosen thing

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15
Q

03-03-02 wandering

A

If you aren’t simply distracted your mind will begin to wander.

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16
Q

03-03-03 focus 3 notice attention drift

A

You realize your attention has drifted. Happens four to five times an hour on average. Can be practiced to increase

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17
Q

03-03-04 focus step 4

A

Refocus

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18
Q

03-04-01 hyperfocus step 1

A

Choose an object of focus

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19
Q

03-04-02 hyperfocus step 2

A

Eliminate distractions

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20
Q

03-04-03 hyperfocus step 3

A

Focus on chosen thing

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21
Q

03-04-04 hyperfocus step 4

A

Continually draw attention back to said thing

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22
Q

03-05

A

Distractions take 22 minutes of recovery from an outside distraction and 29 minutes from an internal distraction

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23
Q

03-06

A

Catch your distractions and then reward yourself for doing so

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24
Q

03-07 hourly timer 1

A

Set an hourly timer to check for distractedness

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25
03-07 hourly timer 2
When the chime goes off - was your mind wandering?
26
03-07 hourly timer 3
Are you immersed in a productive task?
27
03-07 hourly timer 4
What’s the most consequential thing you could be doing right now?
28
03-07 hourly timer 5
How full is your attentional space?
29
03-07 hourly timer 6
What distractions are keeping you from hyperfocus?
30
03-08 intentions
Specific intentions double or triple your odds of success
31
03-09 starting a ritual 01
Set a realistic starting time you can be totally focused, 15-25 minutes. Take distraction breaks of 5-10 minutes.
32
03-09 starting a ritual 02
Remove or anticipate distractions. Set times others know about. Be especially prepared when you don’t like the task.
33
03-09 starting a ritual 03
Set a timer. Turn off all distractions.
34
03-09 starting a ritual 04
Hyperfocus! Rein yourself back in but don’t be harsh on yourself
35
03-09 starting a ritual 05
Hyperfocus as often as possible
36
03-09 starting a ritual 06
Hyperfocus especially on complex tasks
37
04-01
Focus on the internal distractions as you have far more control and can never stop external distractions completely. This is why checking in on attention is important.
38
04-02
Set up different blocks - shut off internet, phone on do not disturb , use lamp to signal busyness to coworkers
39
04-03
Focus your energy on the biggest distractions not necessarily all of them
40
04-04
Set up VIP filters for people who can reach through the vail, or a temporary vip status if you’re waiting for someone to contact you
41
04-05
Put the most offending apps in a “mindless” folder. The name will serve as a good cue.
42
04-06
Tally how often you check email
43
04-07
Email is most peoples biggest problem by far
44
04-08
Take an email holiday by setting up an email auto reply letting people know they can get a hold of you by phone
45
04-09
The brain is for creating ideas, not storing them. An empty brain is a productive brain.
46
04-10
Your brain will fight the more complex tasks, especially at the start
47
05-01 mind wander 01
Boredome
48
05-01 mind wander 02
Chaos
49
05-01 mind wander 03
Is this best use of time?
50
05-01 mind wander 04
Personal concerns
51
05-01 mind wander 05
Attentional space not entirely engaged
52
05-02
Increase attentional space consumption by increasing complexity
53
05-03
Increase attention space with meditation
54
05-04
Increase attention space with mindfulness
55
05-05
Being heard is so close to being loved that one can hardly tell the difference
56
05-06
Your quality of attention determines the quality of your life
57
05-07
Shrink the amount of hyperfocus time to the point you won’t resist it. Even five minutes.
58
05-08
Do at least one hyperfocus a day
59
05-09
Recharge
60
06-01
Hyperfocus is the most productive. Scatterfocus the most creative.
61
06-02
Mind wandering and scatterfocus are essentially the same except that scatterfocus is intentional while mind wandering is unintentional
62
06-03 scatterfocus type 01
Capture - let mind wander and capture whatever comes up
63
06-03 scatterfocus type 02
Problem crunch - let a problem sit loosely in your mind and see how it solves it
64
06-03 scatterfocus type 03
Habit mode - doing something habitual and seeing what thoughts arise during it. Considered most powerful.
65
06-04
Capture mode - best for finding out just what is on your mind. Unresolved commitments etc. on or two 15 minute sessions a week. Probably most aversive.
66
06-05
Problem-crunching. Hold the problem loosely in your mind and wander around it to find solutions. Best kept for big problems. 30-60 minutes
67
06-06
Habitual. Doing scatterfocus during some habitual task. The more pleasurable, the better. The more fun it is, the more attention space you’ll have. Try leaving your phone somewhere during lunch or other habitual thing. See where your mind wanders. Place a simple, repetitive mobile game and allow mind to wander. BUT you must keep constant check in on what is occupying attention space.
68
06-07
Boredom can be positive, especially to see how badly we look for something to pacify us with stimulation. But for the most part, scatterfocus provides the same benefits.
69
07-01
Work breaks should be Low effort and habitual Something you actually want to do Something that isn’t a chore AKA pleasurably effortless
70
07-02
Mindless social media breaks do not actually restore as they are still stimulating.
71
07-03
Useful break activities: ``` Walk Gym Meditation Reading Music / audiobook Time with friends Hobby ```
72
07-04
Take a break at least every 90 minutes or roughly 15 minutes for every hour of work. About equivalent to one hour linch break and two fifteen minute breaks
73
07-05
Get enough sleep
74
07-06
Get a nighttime routine
75
07-07
Rest is not idleness
76
08-01 connect more dots 01
Scatter attention in a rich environment
77
08-01 connect more dots 02
Write out problems you’re trying to crack so your mind can continue to work on them
78
08-01 connect more dots 03
Sleep on a problem Key drop method to capture sleep thoughts “Never go to sleep without putting the subconscious to task on some problem “
79
08-01 connect more dots 04
Step back Scatterfocus lets you get out of the microscope of hyperfocus to get a full picture, creative view of the problem.
80
08-01 connect more dots 05
Intentionally leave things abruptly unfinished so it dwells in your consciousness
81
08-01 connect more dots 06
Intentionally consume new, high quality information to connect more and better dots
82
09-01
Cause serendipity by going outside of your expertise- wikipedia’s random article
83
09-02
Einstein had imposter syndrome
84
09-03
Hyperfocus spends energy, scatterfocus restores energy
85
09-04
Take finishing a work block as a cue to scatterfocus
86
10-01
Positive and negative moods affect the attention space in their respective directions
87
10-02 daily happiness exercises
3 things you’re grateful for Meditation Random act of kindness
88
10-03
Chart energy levels for two weeks to spot patterns
89
10-04
Scatterfocus is most powerful at -least- energy levels

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