[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I kind of feel like
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,my attention spam is dying
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,{\i1}knocks on the door{\i0}
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,it's just like
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,whenever I try and do anything,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I start craving some sort of distraction
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I can't just focus on one thing at a time
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,even if that thing is sleeping.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But I have things I wanna do, things I focus on
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I just don't
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,because refreshing Instagram is
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,always going to be easier
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,... and it's a problem!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And I'm tired of it.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I am tired of feeling like my life is \Nso far out of my own control.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So today,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,we are figuring out how to stop scrolling,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and how to start paying attention.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Thank you to our Patreons for \Nsupporting the channel,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and headspace for sponsoring
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a portion of this video.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,With focused music, motivational exercises,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,guided meditations, and more,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,headspace has over a thousand \Npieces of content
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,to help you be kind to your mind.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,If you want to see how headspace\Nmight be helpful to you,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,you can try it out completely for free\Nfor 60 days.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,All you have to do is sign up
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,with our link in the description
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,or scan the QR code on screen.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,[slam]
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So, what's in the box?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,[box opening]
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,This is an electroencephalogram, \Nor an EEG.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It measures electrical activity in the brain
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,which are associated with certain\Nperformance metrics
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,like attention, excitement and stress.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Does that look good?\NHow's that - How do I look?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now these things usually look\Na little bit more
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,threatening and wire-y,\Nhowever
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I reached out to this brand\Ncalled Emotiv
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that creates more simplified\Nconsumer options.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,They gave me a little discount
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,so I could actually afford this\Nfor the video.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And I look like a cyborg.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I think it looks cute.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Okay, so these are my brainwaves
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and if I focus on it
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,really hard
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,it should be able to translate these
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,into more understandable metrics...
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,like attention!\NLook at that!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You see the building of tension\Nand spike in excitement;
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that's my brain!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I kind of feel like a videogame character\Nand these are my stats.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It's cool.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now I should note that EEG data\Ncan be pretty noisy
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and things like movement \Ncan really impact the results.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, I think that having any level of \Nrecording is an improvement
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,because I basically never pay attention\Nto my attention.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It only every really comes up when\NI'm feeling guilty about my screentime,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,or I realise that \NI've done nothing all day.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And only having these really infrequent\Nand negative interactions with my problem
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,makes it really hard to be \Nobjective about the whole thing,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,to understand how bad it actually is
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and see if it's getting better or worse.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But now, with the help of this brainscanner,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I finally got to measure a \Nbaseline for my attention span
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,without getting bogged down by guilt,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,or forgetting to focus on my focus.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,[typing]
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I wore the EEG while I worked, ate,\Nexercised and relaxed.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I did take it off a few times\Nbecause it gets pretty uncomfortable
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,after really long stretches.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Woah!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But, overall, \Nit was pretty easy to ignore
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,while I just lived my life \Nfor the rest of the week.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Alongside the EEG, I installed\Na program to automatically track
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,how often I switched tasks on my computer,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and I recorded \Nhow many times I picked up my phone.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Did you know that you can't actually\Nexport you screentime data!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Then I wrote a quick script\Nto compile all this data and visualise it.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Here is my life for the past three days.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Ooh.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The x-axis is the number of hours in a day.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,These blue bars represent the \Nnumber of times I picked up my phone.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,This grey line tracks how productive\NI was at my computer,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and these coloured lines are the median\Nperformance metrics from my EEG.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now, some highlights include this moment
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,where I picked up my phone to start \Ndebugging the app that I was using to scan my brain,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and then I ended up [uh] opening Instagram\Nand spending the next two hours on it.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,[laughs]
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, during my meeting the next day
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I was like super interested and attentive,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,right? Great? No.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It's because I kept picking up my phone!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I was supposed to be on call!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I kept opening up Instagram!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But it's not all bad news:
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,there are these instances \Nwhere I put down my phone,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I get into the zone,\Nand my brain just lights up.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The only issue is that in my 8-hour work\Nday, it only happens for, like, an hour.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It's over here at like 2 o'clock, \Nor 5 o'clock, or 10 o'clock!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now something similar does happen\Nto my brain when I am working out,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but... how often am I doing that?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,All this is to say, is that for \Nthe 16-ish hours that I am awake,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I am only engaged \Nand focused for like 12% of it.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The rest of the time \N- the 88% of the time -
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I'm all over the place: \NI'm checked out or I'm distracted.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,This could be most of the rest of my life \Nunless we do something about it.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So let's do that.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So, I started looking for any books\Nabout attention, focus and distractions
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and I found a lot of them.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,There was just one problem\N- they're all identical!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,They invent different buzz words and
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and they switch out the personal anecdotes
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that they blend with legitimate science,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but fundamentally, \Nif you've read one, you've read them all.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Fortunately, you don't need to read any of them\Nbecause here are the three things
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that you actually need to know\Nif you want to fix your focus.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,1: Attention and focus are different things.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Attention is a broad concept that \Nboils down to our general awareness,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,while focus is one process \Nthat controls that awareness,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,concentrating it on something specific.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,2: Focus is a limited and exhaustible resource.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So, you can only really \Nfocus on one thing at a time
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and your ability to do that will \Ntire out the further you get from rest.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,3: Focus also filters out distractions.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The more there are,\Nthe more of your focus is being wasted.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now some research exists suggesting that\Ncertain forms of cognitive training
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,can increase your capacity \Nand ability to focus.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But the type of training and the \Neffectiveness has varying results.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The brain is complicated and \Nthere is a lot of nuance in the details -
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,especially when you are trying \Nto find things that work for you
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and your specific circumstances.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So to fix my focus, I'm actually only going\Nto do a handful of very simple things
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that support what we know about focus.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Here's the plan.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,First I need to manage my distractions, \Nstarting with the obvious: my phone.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I deleted the apps that I never use, \Nset up time limits for the apps I use
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,way too much \N(everything except for my wallet)
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and muted basically all of my notifications.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I also installed this app\Nthat replaces icons with text.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So now I need to put in a little\Nmore effort before I open anything.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I also changed my display to grey scale.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I have never wanted to use my phone less.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,God, this sucks.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I wasn't kidding.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Almost immediately, my phone pick-ups\Nand screen time dropped dramatically.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, the silence made me \Nnotice the sheer number of
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,internal distractions I have, too.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,These passing thoughts that \Njust take me off task,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,like wandering if I need \Nto buy more toilet paper,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,wishing I learned \Na musical instrument as a kid
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,or thinking about what \NI'm going to have for dinner.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,They were rarely urgent,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but often important enough that \NI didn't want to ignore or forget them.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So, I dedicated a page in my notebook \Nto quickly write them down for later.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,When later came,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I sorted through those thoughts based on \Naction, importance and time-sensitivity,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and kept it in mind when I was building\Nmy schedule which got way more specific.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now, I'm usually the type of person who
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,only puts, like, events in my calendar \N- a normal person - however,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a lot of the books that I've been reading \Nhave recommended time-blocking
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,or time-boxing. I don't know.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It's just setting aside \Ntime to do individual tasks.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Apparently, it helps you avoid \Nthe temptation to multitask.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,[alarm beeps]
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So, every morning, I took all of my work,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,chores, exercises and hobbies
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and plugged them into my calendar.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now, I found that the secret is that
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,it's not as simple as just \Nputting an hour aside for each thing.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Since focus is an exhaustible resource,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I need to take into account \Nmy energy levels throughout the day
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and how much effort \Neach task is going to take.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Like, reading research papers and writing\Ntakes a lot of focus for me.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It's just really boring.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,[vacuum cleaner with audiobook playing]
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but listening to audiobooks or animating,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I'm locked in.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I actually find it really hard to disengage \Nfrom the tasks that I really enjoy.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So I find myself thinking about them \Nor even continuing to do them
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,past their allotted time.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Which means that I should \Nprobably think about those switching costs
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,when I'm building my \Nschedule out for the day.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Eventually, I realised this process \Ncould be a little more automated,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,so I got Taha to put the process together\Nin a notion template.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now I can input tasks, tag them\Nand it will show me an order
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that I can drag into my calendar.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I found it useful,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and if you want to give it a try, \NI'll include it in our next newsletter.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But once I controlled my \Nexternal and internal distractions,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and built out a schedule \Nthat minimised multitasking
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and optimised for my energy levels,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,all that was left was actually focusing.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It was amazing.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I was using my phone less\Nand getting more done.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,My brain was lighting up.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I was way more engaged \Nin everything I did.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I found different soundtracks\Nto make it easier to get in the zone,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and life was great...
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,until it wasn't.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,[uuhhhhh]
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It is... 12.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I haven't left bed yet.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I've just been using my phone, full color.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Every 15 minutes I hit\N"remind me in 15 minutes."
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,[uhh]
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And then 15 minutes later I do it again.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Just feels like we're \Nback where we started.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I ended up using my phone\Nfor 7 hours that day -
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,more than I had all week prior.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I had things I could do.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Things I should do.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But I just couldn't \Nbring myself to get up.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I am kind of proud that I managed to \Npull up my code on my phone
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and see if there were any clues in my data
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that could explain what went wrong.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I know, it's pathetic,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but it was a small victory that \Nled to an interesting discovery:
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the nights that I used \Nmy phone past midnight
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,led to days where I felt more distracted \Nand picked up my phone more often.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I learned in an old video\Nhow important sleep could really be,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,so I decided to just give up on the day,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,get some sleep, and try again tomorrow.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,[sigh]
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,[aaaAAAHHH]
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I feel like I'm drowning.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It's like I'm not doing \Nanything hard, right?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I'm just doing my stuff.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I'm just trying to focus on it more.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Except, I'm trying so hard to focus
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that everything is making me on edge.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Like, my cat will try and get my attention
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and I'll be annoyed \Nat him for wanting pats.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It's like there's sand falling
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and I'm trying to catch all of the sand.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And you can't do it!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Am I making any sense?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I really need to make \Nevery grain of sand count
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,by like doing everything on target
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and even if I'm enjoying something,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I can't because I need to move \Nand catch different grains of sand.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Hold on, hold on, hold on.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,What are you going to day?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,"Have you ever thought about
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,just meditating and doing nothing?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Taking a step back away from \Nthe thing that you're working on
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and not working?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Like taking a break?"
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Maybe it was because I was desperate.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Actually, it is totally because I was desperate
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but I decided to try meditation.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The only issue is...
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I have no idea how.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Luckily, I have headspace.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I should probably turn the colour on
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,just so you guys can see \Nwhat the app actually looks like.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,When I asked headspace \Nto sponsor a portion of this video,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I genuinely thought I was only going to use\Ntheir focus music and white noise,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,because I love listening to those \Nto the point that
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,it is ruining my YouTube recommendations\Nand Spotify Wrapped.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So it is just great to have access to \Nheadspace's collection.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But headspace also has stretches, \Nworkouts, podcasts and meditation.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,They have content \Nspecifically for beginners, like me,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,who don't know where to start.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It's in their basics course.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But if you don't want to commit to that,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,they also have shorter exercises
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,including my favourite thing \NI discovered on this app,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,which is "Star Wars: Breathe with Yoda."
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It's a 1-minute breathing exercise
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and Yoda's just sitting there levitating rocks.\NI love it.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, they also have \Nlonger, less structured stuff
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,for people with more experience.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Just the sheer amount of variety is \Nprobably my favorite thing about headspace
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,They bring together so many resources \Nto help you be kind to your mind; so,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,even if meditation doesn't end up helping,\Nmaybe movement will.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Or, another cool thing that I found \N- this is so sick - they have ASMR
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and there's like a thing at the bottom\Nthat lets you control the balance between
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,voice and, like, environmental noise.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Headspace, do more of this!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,If you want to try out headspace,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,completely for free for 60 days,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,you can sign up using the link in the\Ndescription, or scan the QR code.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Okay, lets learn how to meditate.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,"Hi, and welcome to-"\N"-Hi"
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,My first experience with meditation was...
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,strange? Now, the voice kept telling me to
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,focus on my breathing,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but I might have focused a little too hard
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,because I was worried \NI forgot how to breathe.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I should wear my head \Nscanner thing for this!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Back to breathing. [exhales]
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But eventually, I think I got the hang of it
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and after 10 minutes
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,-How am I supposed to know if\Nmeditation is working?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Is there a light? \NLike what happens?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,"I don't think there is \Nan exact science to it.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It's just - you're supposed \Nto just feel better.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Or feel changed.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Did it do anything?"
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I don't know!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Do you just keep doing it?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,"That's kind of it.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I know that's probably not\Nwhat you wanted to hear, but-"
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So I just trust the process?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So, for the next few days,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I continued with my focus \Nschedule and wore my EEG.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But I also tried to meditate in \Nthe morning, or evening,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,or just random moments when I felt like it.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And then, something kind of wild happened.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Meditation works!
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And I wish I could tell you this because
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I have achieved enlightenment or I have a new found sense of peace,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but, no. I just feel normal .
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,About as normal as the distribution of
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the sample means of my experimental \Npopulations, justifying the use of
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a two-sampled t-test \Nresulting in these p-values.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Ooh! How significant.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,This EEG has seriously paid off
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,because even though I \Ndon't feel that different,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I was able to use its \Nmeasurements to do some statistics
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and find that meditation has improved \Nbasically all of my performance metrics:
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,engagement, excitement, interest.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Also, stress, but that might be because
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I was wearing this when you guys
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,sold out our last merch drop in \Nless than 24 hours. Thank you for that.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So good stress.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The coolest thing is that all of this is \Non top of what I already gained
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,by minimising distractions \Nand avoiding multitasking.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,At least according to these regressions
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I ran.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But the benefits of meditation \Ncame at a surprising cost.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You see these peaks of intense focus?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Yeah, those stopped happening.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But I also stopped experiencing these\Nhuge dips. Now I'm just fine.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,This whole thing is just... fine.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You know, I started this video because \NI wanted to feel more in control of my attention.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I didn't want to rely on being distracted\Nevery single second. And you know what?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Done.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I am literally, statistically more engaged
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and anecdotally, I was doing \Nthe dishes the other day and
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I started playing a podcast \Nout of habit, then I realised:
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I'd rather just clean in silence.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Who am I?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I know I should be happy.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Happy that for folks \Nwithout attention disorders,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,fixing your focus is as simple as
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,minimising distractions, \Navoiding multitasking,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and maybe meditating \Nif it all gets too much.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I should be happy.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But I'm not.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Like I think it's really cool \Nthat meditation can work
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,even if you don't know how it works,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but I'm me...
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and I need to know how.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So I guess if you only cared \Nabout fixing your focus,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the video is done.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You heard my advice.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But, if you're like me
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and you want to know why,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,come with me 'cause we're gonna find out.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It was strange getting \Nto the bottom of this.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,because I was looking for an answer \Nwhen I didn't really have a question.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I just had a sense of unease because\NI had solved my original problem
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,without understanding how or why\Nmy solution really worked.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It was only after \Nspending the day in the library,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,flipping through any book \NI could find about meditation,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,when I realised my question and its answer.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You see, earlier we learned \Nhow focus works according to science,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and the tips I found in those productivity \Nbooks were in line with that.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,They should have helped me stay focused.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But they didn't.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Not in the long run.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, when I added meditation \Nto the mix, it all worked.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The question is how.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Specifically, how did meditation \Ninfluence my focus
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,differently than productivity tips.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Okay. So, meditation as we know it
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,originated in India with
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Theravada Buddhism.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, it's since evolved \Ninto a wide range of practices
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,used throughout the world,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,including more securlarised \Nand intrumentalised forms
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that became popular in the west with \Nbooks like Wherever You Go There You Are.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,This approach to meditation became \Nknown as mindfulness based interventions
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and has two main forms:
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,open monitoring, where you observe your \Nexperiences in real time without reacting
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,you just recognise things as they are;
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and focused attention, where you concentrate\Non something specific like breathing.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now the interesting thing is that
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,this religiously informed framework,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,with origins from thousands of years ago,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,has a lot of surprising parallels
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,with our modern scientific \Nunderstanding of attention.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,In fact, some Buddhist practitioners have
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,been found to out-perform the norm\Nat meditative tasks,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,suggesting that meditation is,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,at least in part, \Nhelping them focus.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now, I should probably say that
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a lot of this research, while promising,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,is still inconclusive.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Meditation, and even attention, \Nare still kind of nebulous concepts
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that make it difficult to achieve \Nrigourous, scientific consensus.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, despite the similarities \NI found between religious theory
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and these pop science attention books,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I did notice, one key difference:
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,how they manage distractions.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You see, the pop science and \Nproductivity books I read
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,emphasised cutting out distractions
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and building walls in your space \Nand schedule to protect your focus.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,This is straight forward in concept
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but really difficult to maintain
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,if have a lot of responsibilities \Nthat are outside your control.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,In contrast, the mindfulness approach \Ntargets your focus directly,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,cultivating it to be easier to command \Nand resilient to distractions.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,This forms a sort of spectrum
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,where you either reshape your environment \Nto restore your attention, or
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,reinforce your attention \Nto endure the world.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now here's the thing,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,when you feel your attention span
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,slipping through your fingers,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that pop science, productivity \Napproach is really tempting.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But only because it's unavoidable,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,like, a lot of the content around \Nreclaiming your focus
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,is for the sake of \Nusing it on something else.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But it is also tempting \Nbecause the advice is so tangible.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You turn off your notifications,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,you build out a schedule,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,you get rid of the distractions
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and see it replaced with \Nthings you do care about.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Compare that to meditation
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,which is so subtle that,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,if I wasn't wearing \Nan EEG for three weeks,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I would have just \Nassumed that it did nothing.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However, the average person like you or I,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,can never fully control our environments.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And the supports we use to try \Nare shockingly fragile.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So if they break,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,when they break,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,all we're left with \Nis our core ability to focus.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And if that sucks,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,we end up where we started.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,That's why I think \Nmeditation helped me out.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The whole exercise is realising\Nthat your mind naturally wanders,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but you also have the power
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,to nudge it back to where\Nyou want it to be.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now, I'm obviously not \Ngoing to go full tilt
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and become a Buddhist Monk \Nbecause - to be honest -
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I can't pull of orange.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,However,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the great thing about a spectrum is
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that we can find ourselves \Nsomewhere in the middle:
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,structuring our days more thoughtfully
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,end lowering the noise,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,not to a silence,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but to a gentle hum
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that we can enjoy at our own pace.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But either way,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,have a lovely day.