Framework for Focus

"The faculty of voluntarily bringing back a wandering attention, over and over again, is the very root of judgment, character, and will... An education which should improve this faculty would be the education par excellence."

William James

COMMIT

Commit to training focus & to focusing on one particular thing for a block of time.

Make a commitment to stay tuned into the task for the duration of time you've allocated to that task.

PREPARE

Take a moment to prepare your environment so you are less likely to be distracted and more likely to stay focused.

This could include

*working in a space you'r unlikely to be disturbed,

*setting up a timer for the block of time you're choosing to offer to the task (15 - 90 minutes are recommended blocks)

*having phone on airplane mode or do not disturb,

*having only the tab/app you're working on open on your computer,

*wearing headphones (even if nothings playing in them) to let others know you're not contactable,

*have an uncluttered work space.

Anything else you can thing of that will help you focus.

The little bit of time it can take to set your space up can save time & energy you would spend navigating distractions and trying to refocus.

PRACTICE

This is where you get to train your "Focus Muscles".

Tuning into one thing for a certain period of time (for meditation 3 - 30 minutes. For work, working out or passion projects - 15 - 90 minutes.)

For meditation (click here)

For work or other areas

*choose what you'll be focusing on and for how long

*as best you work only on that until your time is up.

REST

After a block of focus take a rest (5 - 30 minutes)

If you've been relatively still walk around or move your body in some a way.

Expand your point of view buy looking out a window or walking around outside.

If you've been moving find a quiet space to lye down or be still or play some relaxing sounds/music close your eyes and breath deeply.