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The Fragmentation of Focus, And What You Can Do About it!

The Fragmentation of Focus, And What You Can Do About it!

Over the past two years, I have noticed something change in me. At first, it was barely noticeable, it was subtle — but increasingly I have become more aware of it. What I noticed was the fragmentation of my focus. I came to realize over the past couple of years that my ability to concentrate wasn’t as sharp as it once was. I thought it might have been due to having so much on my plate at work. But then, I have always been very good at focusing on my career.

It Wasn’t Only Happening To Me

As I looked around me, it seemed I wasn’t the only one struggling with focus. In fact, I am often taken by surprise how little focus people have these days. Their actions seem scattered, uncertain, and anxious. Were I first began to notice this was in a curious place, not somewhere most people would expect. As a martial arts coach, I get to work with diverse groups of people, from all walks of life. It was on my mat, in teaching them, that this fragmentation of focus first jumped out at me. People seemed less and less able to stay focused on one specific thing long enough to get it down. Their ability to retain information seemed to escape them. If I wasn’t experiencing the same phenomena myself, I may have put it down to the learning process and simply requiring more time to get it down. But this wasn’t the case.

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I then realized, over the past two years I have focused considerably more on my social media presence than any time in the past. If you are an entrepreneur you are constantly told that you need a social media presence to be competitive in this world. So, taking that advice, I engaged in all of the most popular social media platforms. Before I knew it, I was concerned about likes, comments, and shares. It became addictive, and not checking to see my latest likes, or retweets made me feel like I had missed my morning coffee. An underlying anxiety began to build. First, I couldn’t explain it and wrote it off as stress. But around the same time, my wife, who has never really been into technology or social media, got a brand new iPad for her birthday. Before long, she was hooked too. As we sat around one day talking, we both reflected on this underlying, what we thought was unexplainable anxiety we were both feelings.

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The bottom line is, there is a lot of research now and articles that have been written to show that social media is addictive, and it isn’t good for you. It’s not my intention here to rewrite the research, and in fact, I am pretty convinced that when people think about it, they intuitively know it isn’t good for them too. What I want to offer up here is what I have been doing to get my focus back, and it’s working.

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Here are my 4 tips that anyone can apply in their life to get more focus back in their lives:

  1. When I wake up in the morning now, I take it slow. A cup of coffee, a cuddle with my cat, or a relaxing gaze out the window at the wondrous birds that visit my garden. Only once I am awake for an hour do I open up my laptop or reach for my iPhone. I then clear all my emails, check my social media accounts and head off to work. As a side note, I leave my iPhone in the kitchen overnight and no longer have it lying next to my bed.
  2. Throughout the day I don’t check any of my social media accounts. I stay off Facebook, Instagram, and Twitter, and only answer emails if I absolutely have too (I run an online business so at times I have no choice). At 4 pm, I check my social media accounts again, and then that’s it for the day.
  3. When I am on social media, especially Facebook I stay away from the newsfeed. I have told all the important people in my life, to tag me rather in a post they make, especially if they want me to be aware of it. This way, the only page I ever see on Facebook is my own. It honestly makes the whole experience a lot less stressful. I don’t get to see the ranting antics of ‘stuff’ that, to be honest, sometimes should simply remain in someone’s head. As a bonus too, I then steer clear from all the negative posts as well.
  4. Anytime I am on social media now, I practice what I call Social Media Mindfulness. I post, and I tweet like everyone else. But just like everyone else, I found, as I noted earlier, that I began to become addicted to the likes, to the feedback. Before I knew it, I had an expectation that people would respond to my tweets, my posts – and when they didn’t, I felt some level of despair and panic. I now post, tweet, or Instagram ensuring that what I put out there is important, and then taking a deep breath, I no longer attach to the outcome. If people like it, or comment, great. If not, that’s fine too.

My four strategies above have allowed me to be on social media, but without becoming consumed by it. Cutting back on how many times I would check my social media accounts during the day (and night) and being disciplined about it has been the single most important change I have made in my daily routine. This alone has boosted my concentration. I am now able to stay more focused on one project at a time for longer because I no longer have that constant background anxiety that I am missing out on something. The truth is, I realized within a week of making these changes, that for the most part, not much changes in 8-hours in my social media world anyway.

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More by this author

Rodney King

Embodied Performance Coach

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Last Updated on March 21, 2019

11 Important Things to Remember When Changing Habits

11 Important Things to Remember When Changing Habits

Most gurus talk about habits in a way that doesn’t help you:

You need to push yourself more. You can’t be lazy. You need to wake up at 5 am. You need more motivation. You can never fail…blah blah “insert more gibberish here.”

But let me share with you the unconventional truths I found out:

To build and change habits, you don’t need motivation or wake up at 5 am. Heck, you can fail multiple times, be lazy, have no motivation and still pull it off with ease.

It’s quite simple and easy to do, especially with the following list I’m going to show to you. But remember, Jim Rohn used to say,

“What is simple and easy to do is also simple and easy not to do.”

The important things to remember when changing your habits are both simple and easy, just don’t think that they don’t make any difference because they do.

In fact, they are the only things that make a difference.

Let’s see what those small things are, shall we?

1. Start Small

The biggest mistake I see people doing with habits is by going big. You don’t go big…ever. You start small with your habits.

Want to grow a book reading habit? Don’t start reading a book a day. Start with 10 pages a day.

Want to become a writer? Don’t start writing 10,000 words a day. Start with 300 words.

Want to lose weight? Don’t stop eating ice cream. Eat one less ball of it.

Whatever it is, you need to start small. Starting big always leads to failure. It has to, because it’s not sustainable.

Start small. How small? The amount needs to be in your comfort zone. So if you think that reading 20 pages of a book is a bit too much, start with 10 or 5.

It needs to appear easy and be easy to do.

Do less today to do more in a year.

2. Stay Small

There is a notion of Kaizen which means continuous improvement. They use this notion in habits where they tell you to start with reading 1 page of a book a day and then gradually increase the amount you do over time.

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But the problem with this approach is the end line — where the “improvement” stops.

If I go from reading 1 page of a book a day and gradually reach 75 and 100, when do I stop? When I reach 1 book a day? That is just absurd.

When you start a habit, stay at it in the intensity you have decided. Don’t push yourself for more.

I started reading 20 pages of a book a day. It’s been more than 2 years now and I’ve read 101 books in that period. There is no way I will increase the number in the future.

Why?

Because reading 40 to 50 books a year is enough.

The same thing applies to every other habit out there.

Pick a (small) number and stay at it.

3. Bad Days Are 100 Percent Occurrence

No matter how great you are, you will have bad days where you won’t do your habit. Period.

There is no way of going around this. So it’s better to prepare yourself for when that happens instead of thinking that it won’t ever happen.

What I do when I miss a day of my habit(s) is that I try to bounce back the next day while trying to do habits for both of those days.

Example for that is if I read 20 pages of a book a day and I miss a day, the next day I will have to read 40 pages of a book. If I miss writing 500 words, the next day I need to write 1000.

This is a really important point we will discuss later on rewards and punishments.

This is how I prepare for the bad days when I skip my habit(s) and it’s a model you should take as well.

4. Those Who Track It, Hack It

When you track an activity, you can objectively tell what you did in the past days, weeks, months, and years. If you don’t track, you will for sure forget everything you did.

There are many different ways you can track your activities today, from Habitica to a simple Excel sheet that I use, to even a Whatsapp Tracker.

Peter Drucker said,

“What you track is what you do.”

So track it to do it — it really helps.

But tracking is accompanied by one more easy activity — measuring.

5. Measure Once, Do Twice

Peter Drucker also said,

“What you measure is what you improve.”

So alongside my tracker, I have numbers with which I measure doses of daily activities:

For reading, it’s 20 pages.
For writing, it’s 500 words.
For the gym, it’s 1 (I went) or 0 (didn’t go).
For budgeting, it’s writing down the incomes and expenses.

Tracking and measuring go hand in hand, they take less than 20 seconds a day but they create so much momentum that it’s unbelievable.

6. All Days Make a Difference

Will one day in the gym make you fit? It won’t.

Will two? They won’t.

Will three? They won’t.

Which means that a single gym session won’t make you fit. But after 100 gym sessions, you will look and feel fit.

What happened? Which one made you fit?

The answer to this (Sorites paradox)[1] is that no single gym session made you fit, they all did.

No single day makes a difference, but when combined, they all do. So trust the process and keep on going (small).

7. They Are Never Fully Automated

Gurus tell you that habits become automatic. And yes, some of them do, like showering a certain way of brushing your teeth.

But some habits don’t become automatic, they become a lifestyle.

What I mean by that is that you won’t automatically “wake up” in the gym and wonder how you got there.

It will just become a part of your lifestyle.

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The difference is that you do the first one automatically, without conscious thought, while the other is a part of how you live your life.

It’s not automatic, but it’s a decision you don’t ponder on or think about — you simply do it.

It will become easy at a certain point, but they will never become fully automated.

8. What Got You Here Won’t Get You There

Marshall Goldsmith has a great book with the same title to it. The phrase means that sometimes, you will need to ditch certain habits to make room for other ones which will bring you to the next step.

Don’t be afraid to evolve your habits when you sense that they don’t bring you where you want to go.

When I started reading, it was about reading business and tactic books. But two years into it, I switched to philosophy books which don’t teach me anything “applicable,” but instead teach me how to think.

The most important ability of the 21st century is the ability to learn, unlearn, and relearn. The strongest tree is the willow tree – not because it has the strongest root or biggest trunk, but because it is flexible enough to endure and sustain anything.

Be like a willow, adapting to the new ways of doing things.

9. Set a Goal and Then Forget It

The most successful of us know what they want to achieve, but they don’t focus on it.

Sounds paradoxical? You’re right, it does. But here is the logic behind it.

You need to have a goal of doing something – “I want to become a healthy individual” – and then, you need to reverse engineer how to get there with your habits- “I will go to the gym four times a week.”

But once you have your goal, you need to “forget” about it and only focus on the process. Because you are working on the process of becoming healthy and it’s always in the making. You will only be as healthy as you take care of your body.

So you have a goal which isn’t static but keeps on moving.

If you went to the gym 150 times year and you hit your goal, what would you do then? You would stop going to the gym.

This is why goal-oriented people experience yo-yo effect[2] and why process-oriented people don’t.

The difference between process-oriented and goal-oriented people is that the first focus on daily actions while others only focus on the reward at the finish line.

Set a goal but then forget about it and reap massive awards.

10. Punish Yourself

Last two sections are pure Pavlovian – you need to punish bad behavior and reward good behavior. You are the only person who decides what is good and what is bad for you, but when you do, you need to rigorously follow that.

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I’ve told you in point #3 about bad days and how after one occurs, I do double the work on the next day. That is one of my forms of punishments.

It’s the need to tell your brain that certain behaviors are unacceptable and that they lead to bad outcomes. That’s what punishments are for.

You want to tell your brain that there are real consequences to missing your daily habits.[3]

No favorite food to eat or favorite show to watch or going to the cinema for a new Marvel movie- none, zero, zilch.

The brain will remember these bad feelings and will try to avoid the behaviors that led to them as much as possible.

But don’t forget the other side of the same coin.

11. Reward Yourself

When you follow and execute on your plan, reward yourself. It’s how the brain knows that you did something good.

Whenever I finish one of my habits for the day, I open my tracker (who am I kidding, I always keep it open on my desktop) and fill it with a number. As soon as I finish reading 20 pages of a book a day (or a bit more), I open the tracker and write the number down.

The cell becomes green and gives me an instant boost of endorphin – a great success for the day. Then, it becomes all about not breaking the chain and having as many green fields as possible.

After 100 days, I crunch some numbers and see how I did.

If I have less than 10 cheat days, I reward myself with a great meal in a restaurant. You can create your own rewards and they can be daily, weekly, monthly or any arbitrary time table that you create.

Primoz Bozic, a productivity coach, has gold, silver, and bronze medals as his reward system.[4]

If you’re having problems creating a system which works for you, contact me via email and we can discuss specifics.

In the End, It Matters

What you do matters not only to you but to the people around you.

When you increase the quality of your life, you indirectly increase the quality of life of people around you. And sometimes, that is all the “motivation” we need to start.

And that’s the best quote for the end of this article:

“Motivation gets you started, but habits keep you going.”

Keep going.

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More Resources to Help You Build Habits

Featured photo credit: Anete Lūsiņa via unsplash.com

Reference

[1] Stanford Encyclopedia of Philosophy: Sorites paradox
[2] Muscle Zone: What causes yo-yo effect and how to avoid it?
[3] Growth Habits: 5 Missteps That Cause You To Quit Building A Habit
[4] Primoz Bozic: The Lean Review: How to Plan Your 2019 in 20 Minutes

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