00:00:00: Introduction 00:01:33: The significance of discovering focus 00:06:19: Deep dive into distraction… 00:06:37: Step 1: establish your distraction downfalls 00:11:00: Step 2: perceive why 00:17:08: Step 3: rank the downfalls 00:17:30: Step 4: discover your friction 00:21:05: Abstract of steps to distraction downfalls 00:22:05: Thought for motion 1: focus mates 00:25:44: Thought for motion 2: ask your self if it could wait 00:27:44: Thought for motion 3: alternative price 00:31:13: 5 coach-yourself questions 00:32:01: Last ideas
Helen Tupper: Hello, I am Helen. Sarah Ellis: And I am Sarah. Helen Tupper: And this can be a Squiggly Careers podcast the place very week, Sarah and I speak about a unique subject that we hope will make it easier to to navigate the ups and downs of our Squiggly Careers with simply that little bit extra confidence and management that we regularly would possibly want in the course of a knotty second. This week, we have got a mini-series all about discovering your focus. We all know it is a subject that is on a number of folks’s, together with our minds in the intervening time. I really feel like I am simply in quest of focus! So, the sequence goes to start out at this time with me and Sarah. We’ll get super-practical about focus and provide you with some concepts for motion and a few coach-yourself questions to actually kickstart your focus. After which, for the remainder of the week, we have really acquired three visitor episodes to hearken to, the place we’ll dive slightly bit deeper into focus from just a few totally different views. So, on Wednesday, tomorrow, you are going to hear Sarah speaking to Emma Gannon about how one can focus and disconnect, so all of these issues which may get in the best way of your focus, Emma’s going to provide us some insights on tips on how to cease that. On Thursday, you are going to hear me speaking to Sophie Devonshire and Ben Renshaw about tips on how to focus and love your work. So, in case you’re feeling such as you need to be a bit extra purposeful and have interaction within the work that you just do, their insights from their ebook, LoveWork, can be actually helpful. Then, the final episode within the sequence, which comes out on Friday, is all about tips on how to focus and enhance your consideration, and Sarah goes to be speaking to Johann Hari about some insights from his new ebook, which is all about focus. Sarah Ellis: So, why is that this essential in Squiggly Careers? Properly, I really feel like that is one thing we do not actually need to make the enterprise case for why we’re speaking about this, as a result of all people I discuss to is attempting to do a greater job of discovering focus. The extra I’ve considered this, the extra I feel there is a little bit of hole between virtually our rational goal and possible wise view of focus, after which virtually the fact. So, you recognize if we had been sitting right here at our greatest, we’d all recognise issues like attempting to do too many alternative issues directly shouldn’t be a great factor. We in all probability all know the parable of multitasking, that you may’t multitask, your mind cannot do it. So, even in case you suppose you are multitasking, all you are doing is switching actually rapidly between various things and each time you try this, you lose a little bit of focus and also you add a little bit of time onto your day, and also you’re a lot much less environment friendly. Once we do not discover our focus, we’re so much much less more likely to obtain the issues that basically matter to us, and but it nonetheless feels tougher. I feel, for many of us, it maybe feels tougher than it ever has earlier than. Helen Tupper: I do know, Sarah, I really feel like I am in the course of some actually harmful second of human evolution. I do know, I do, pay attention! I really feel like over time, we have got smarter and smarter, we began out constructing a wheel, not you and me, our ancestors; Sarah’s like, “The place are you going with this?” After which we constructed the web and acquired fairly intelligent and began performing some sensible issues. However now, I really feel like my mind may be getting a bit much less sensible. As in, I can not sit with a thought for lengthy sufficient to course of and develop it, as a result of I simply get distracted by stuff. I feel focus is not only a pleasant talent for folks to consider and develop, I feel it is really a extremely essential cognitive problem. So, despite the fact that that is going to be an actionable podcast at this time, I do suppose it’s one thing that is essential for folks to have an intention about, like how can I enhance their focus, as a result of I feel it may be a bit harmful for our improvement to not have focus and to let our brains get utterly distracted so we will not sit with a thought. It is fairly a severe level, Sarah, however that is the place my reflection on that is going. Sarah Ellis: Properly actually, what you are describing may be very a lot what Johann Hari talks about in Stolen Focus. So to be trustworthy, he explains why you are feeling as you feel, and why additionally you are not distinctive in feeling that means. And a few of these issues are out of our management. A few of these have been developed round us and we maybe have not consciously opted in or chosen for these issues to get in our means, however they’ve turn into a part of our lives. However his level is, we do then have a selection. We virtually then have to refocus. I feel for lots of us it is maybe, in case you really feel much less centered than you’ve got been earlier than, how do you rediscover and refocus when it comes to your consideration; what does that appear like? And I feel your level is a extremely good one when it comes to, in Squiggly Careers, I feel typically there’s a little bit of a stress about, “Am I doing sufficient?” and also you see different folks, and we all know profession comparability shouldn’t be very helpful, however this sense of, “Everybody else appears to be doing 4 million issues, they usually appear to have the ability to focus sufficient to make all these things occur; why is it simply me that appears to search out it onerous to complete an e mail?” or no matter it may be, simply to choose an instance that I will speak about later. However I do suppose that is one thing that we now have to decide on to suppose, “I will actually take into consideration discovering focus”, and with the arrogance that you’ll do higher work because of this, but in addition the information that the method will really feel uncomfortable, as a result of I’ve acquired a tiny bit obsessed by this over the previous few months, partly as a result of I learn Johann’s ebook, then I learn Emma’s, then I began to do a little analysis on it, then I watched Social Dilemma on Netflix after I had COVID; and then you definately actually begin to realise that, not even simply within the work that you just do, however in all features of your life, like I really like studying fiction, if I need to learn extra fiction, then I have to not interrupt myself studying fiction to examine my WhatsApp messages, or no matter it may be. So, I have been doing various experimenting previously eight weeks, I might say, with rediscovering and re-finding my focus, and it’s so fascinating how a few of it feels so alien and unfamiliar, simply because we have not practised a few of these issues for fairly a very long time, or we have got actually used to performing in a sure means. So, it’s a fascinating space, however one which I am satisfied that we will all select to get higher at, that it’s in our management that we will get higher. So now, we’re simply going to actually sensible. I really feel that was about as philosophical as I will get, as a result of the interviews this week actually discover focus when it comes to a few of these larger questions. So we thought, “How can we be most helpful? We’ll do some instruments to check out and a few concepts for motion and a few coach-yourself questions, which we’re reside utilizing on ourselves, so this isn’t one thing we have got sorted. Helen Tupper: So, I will discuss via a distraction deep dive, so you’ll be able to perceive what may be taking a few of your focus away, form of get slightly little bit of a baseline to your consideration mainly. After which, we’ll go into some actually brief concepts for actions, so that you could do one thing totally different. Then, we have got just a few coach-yourself questions. So, that is mainly what you are going to hear from us now. So, let’s kick off then with this distraction deep dive. There are 4 steps to this, we’ll actually construction it, all people. The 1st step is all about understanding, “What are your distraction downfalls?” These are the issues which might be getting in the best way of your focus, and we wish you to be as particular as potential. So, quite than simply saying, “Notifications”, for instance, which notifications? Is it Instagram that retains popping up, or is it emails, your Outlook, or Slack messages, no matter it’s? Be as particular as potential about what that notification is. So, for instance, I might say there are two tech-driven, and my two particular distraction downfalls are WhatsApp and Instagram, however for very totally different causes. So, WhatsApp is a distraction for me, as a result of I really feel like I need to be aware of my crew. So, it isn’t that I am being nosy, or that it is simple, it is as a result of I really feel like I need to be responsive. Whereas, Instagram pops up and I feel, “I will simply have slightly look”. You by no means know what there may be on there to see or stalk or purchase, who is aware of? Sarah, what particularly is a distraction downfall for you? Sarah Ellis: So, the one which’s actually high of thoughts for me in the intervening time is, so I begin issues and do not end them. So, I begin an e mail and do not at all times end it on the similar time, which logically is unnecessary. Say you are doing a presentation or attempting to do a slide, or something like that, I typically will do a little bit of it after which for some cause, get distracted. I feel I get distracted by both one thing else that I wish to do as an alternative; I feel, “That is extra fascinating”. Generally it is one thing simpler, so I feel there are occasions the place as a result of it is onerous work, I feel, such as you say, you need the simple decide out and a simple decide out is answering an e mail. However typically, I really suppose it is extra about as a result of I’ve acquired issues like a number of tabs open on my display screen and stuff like that, after which I spot, you recognize you’ve got acquired the pink dot, and I even have each notification turned off, however there are some issues I can not fairly determine nonetheless fairly tips on how to do away with. So, there’s something that flits my consideration, and I feel I do means an excessive amount of switching, and I do know that’s inefficient, and I am working so onerous on it in the intervening time. So, that is undoubtedly one for me. I feel that is much less concerning the know-how really, I feel it is extra me and my mind. Helen Tupper: I will come again to that time in step two, Sarah. Sarah Ellis: Yeah, so I feel that could be a bit much less techy, however I do get distracted by WhatsApp messages, really typically ones that aren’t pressing. So, I discover it onerous to know — I haven’t got notifications, however after I go into WhatsApp pondering folks have mentioned issues and I’ve not contributed, that may be really extra like household or mates, so it isn’t accountable like your work one like, “I need to be responsive”. Mine is simply, “Oh, household and mates are chatting”, I’ve kind of concern of lacking out perhaps? Helen Tupper: Oh no, actually like, “I ought to contribute to this, I am lacking out on some household bants”! Sarah Ellis: Yeah, I am a bit like, “What’s occurring; what is the chat?” However typically, like proper now, wouldn’t be a great time to become involved in that chat, as a result of I’ve really acquired one thing actually essential I have to do, otherwise you’re attempting to get via one thing. So, I feel undoubtedly that. Then, I am attempting to think about different distractions. Generally, Instagram, however that is one of many ones, I’ve to say, I’ve labored fairly onerous on over the previous couple of months, and the identical with issues, like I say, I’ve no e mail notifications, I am attempting to depart my telephone in several rooms at numerous totally different occasions, which is sort of fascinating how that feels. Generally that feels fairly uncomfortable to do this. I realised typically that I used to be watching — say you are watching a Netflix programme, or no matter, in a night, that I wasn’t watching a full programme with out ever checking with out my telephone throughout that programme. Helen Tupper: 100%, yeah, I do it on a regular basis! Sarah Ellis: I used to be like, “Who am I?” Helen Tupper: Me?! Sarah Ellis: That does not make me be ok with myself although in any respect. Helen Tupper: No, it would not make me really feel good, however I agree. Sarah Ellis: I used to be like, “I can not even sit and watch one thing for 40 minutes with out checking my telephone”. Then, after I began to actually query that, I used to be like, “Why? Is that as a result of that is pressing and I actually must be doing that?” It is by no means true, nobody ever wants me! Helen Tupper: Proper, okay everybody, we’ll transfer on to the 1st step, earlier than we deep dive too far into distractions! The 1st step is nearly naming your distraction downfalls. So, maybe there are a few of these that you may relate to that Sarah and I’ve shared, or perhaps you have got another ones. Issues that I’ve heard previously are issues like making a cup of tea or pets or household. There’s all types of issues that may take your consideration away from the factor that you just need to give attention to. Step quantity two is to grasp why. So, we have performed the what, what your distraction downfall is; step quantity two is to grasp why it’s a distraction for you. So, this can be a little bit of a construct on one thing that Nir Eyal talked to us about in a current podcast, and he mentioned that there are typically three the reason why a distraction goes to be your downfall. The primary is, it is an inside cause, so you might be distracted by your telephone or making a cup of tea, since you’re mainly attempting to keep away from one thing tougher or much less pleasant, so you are like, “I will simply make a fast cup of tea, I will simply have a enjoyable scroll on Fb”, or no matter it’s, and it is since you’re avoiding one thing that you just’re probably not having fun with, or is sort of onerous. The second cause that it may be a distraction downfall for you might be one thing in your exterior setting. So, Sarah speaking about notifications or pings, or maybe different persons are coming into the house the place you are attempting to focus and work. So, there’s one thing, not outdoors of your management, but it surely’s in your exterior setting. The third cause that it may very well be a distraction downfall may very well be poor planning. So, as an example you go, “Are you aware what I will do, I will actually give attention to this challenge, I will get it performed within the subsequent hour”, however you try this in a spot the place a number of persons are more likely to come to your desk. Possibly you resolve to do this on the in the future this month that you’ve got gone into then workplace, when everybody hasn’t seen you for ages, they usually need to know precisely what you’ve got been as much as and what’s been occurring together with your life. That is in all probability a extremely unhealthy time to try to discover your focus, as a result of there are going to be some inevitable distractions that come your means there. So, it is essential to know not solely what your distraction downfall is, however why that distraction is drawing you away from the factor that you just need to give your focus to, as a result of the motion that you just take can be totally different, relying on the foundation reason for your distraction. Sarah Ellis: So, what do you suppose yours are primarily, inside, exterior or planning? Helen Tupper: I might say inside and exterior. It is probably not planning for me. It is inside as a result of it is faster, that is why, I like to maneuver stuff on fast. So, I can reply to an e mail actually rapidly. I will typically go to a fast activity first. If you concentrate on writing the ebook, that may be a great one for me. You could give attention to writing a ebook, so that you want your head in a writing zone for a great, we’d say, a minimal two to a few hours to search out your stream with writing a chapter on a ebook. For me, that’s actually onerous. For me to sit down and do one factor for 2 to a few hours, I discover actually onerous. So, inside about 45 minutes, I will be like, “I might simply ship a fast e mail”, as a result of that provides me that sense of feat, and it isn’t essentially significant achievement, but it surely offers me a way of feat that sitting down and writing for 3 hours would not at all times do. So, I might in all probability say it is extra of an inside problem for me. What about you? Sarah Ellis: I feel in all probability inside and planning. So, I did have one instance final week of planning, which was an fascinating one, the place I wished to learn an article. A few weeks in the past really, it was getting ready for our Monkeys podcast, our Monkey Administration podcast, and I wished to learn an article in a ebook about that to organize. So, I wished to give attention to it, as a result of I wished to grasp what that article was saying, and in addition take into consideration the “so what” for us for our podcast. I might acquired it open on my desk the place I work, and that is additionally the place all of my tech is, that is the place all my Submit-it Notes are, that is the place all of the to-do lists are. I am surrounded, I am actually sitting right here proper now surrounded by work; work I’ve not performed, work I have to do, books I’ve not learn, and many others. The way in which that I used to be studying this text was insane. I used to be studying two or three sentences, then doing one thing totally different. Then, I might return to it, in all probability re-read these sentences after which perhaps learn an additional sentence or to, or perhaps learn a paragraph at a push. I really acquired mad at myself! I used to be like, “That is ridiculous!” I am simply speaking to myself about that, and that was poor planning, as a result of that was, I knew that activity wanted to be performed and I knew I wanted to search out focus and I used to be doing it in precisely the flawed setting. It was not about going, “I have to kind out the place I work”, it was actually so simple as I went downstairs. I went downstairs with that article, left the setting the place I do a great deal of different stuff the place there are various distractions of the day-to-day, sat there, did have a cup of tea, I do not see cups of tea as distraction, I see them as a crucial hydration a part of my day! So, I acquired myself a cup of tea, sat there, learn it, it took me 16 or 17 minutes, actually fascinating, wrote down some good notes, felt actually good about myself and actually felt like I might understood; and I felt a extremely good sense of feat doing that. I did not be ok with the time that I might wasted attempting to do it in different methods, but it surely did make me suppose. And nothing occurred. You already know that factor once more about, “What did I miss in that 17, 18 minutes?” or, “Did it actually matter?” In fact it did not, it was completely wonderful. So, that was all in my very own management. So, that is undoubtedly typically planning, in case you’re not in the correct setting, I feel that makes these distraction downfalls simpler to succumb to; that is my remark. Then I feel typically, mine are inside, when it comes to pondering I do not care concerning the fast factor such as you, we’re totally different in that means; I really like engaged on the identical factor for a day, no downside with that in any respect. It is, “Am I having fun with engaged on that factor?” So, yours is about ease and tempo, mine is about enjoyment. So kind of in a egocentric means, if I do not need to be doing one thing, however we have to do it, I distract myself, as a result of I won’t need to do it. Helen Tupper: I see this! Sarah Ellis: Yeah, I am positive you do. So, mine is typically extra about that. That is virtually after I suppose I’ve to have probably the most perseverance and grit to truly get these issues performed. If it is one thing that is onerous and I take pleasure in, I might flip every little thing off for 4 hours, no downside. If it is onerous and I do not need to be doing it, I even have an inside monologue of, “I do not actually need to do that. Why are we doing this after I do not need to be doing it?” So, that additionally is not useful. I feel, as a result of I am a thinker, not a doer like Helen, I find yourself with a really unhelpful inside spiralling monologue, which matches alongside attempting to do the precise work and is sort of distracting. Helen Tupper: I actually really feel for you and your mind! Okay, so the 1st step, we have named our distraction downfalls; step two, we have labored out why they’re a distraction for us; step three is to rank them. So, they are not all going to be equally distracting. Like Sarah mentioned, “To be trustworthy, I’m going and have a cup of tea, I would not even name it a distraction”, as a result of that is not an enormous factor for her. However maybe the checking your emails, or occurring the household WhatsApp chat is an even bigger distraction. So, it is essential that you just rank them, mainly so you’ll be able to prioritise the place you set your effort and vitality to do step quantity 4, which is to search out your friction. So, for the best one or two distraction downfalls that you’ve, take into consideration how yow will discover some friction to remain centered. So, if I give my instance, and perhaps, Sarah, you are able to do it to carry it to life for folks. So, my largest distraction downfall is my telephone. The explanation, in case you return to the why, the rationale it’s is as a result of it is fast and straightforward and I am attempting to keep away from one thing that may be onerous and sluggish. So, one of the best ways for me to search out friction is to mainly practice my mind to not give into it so rapidly. So, for instance, Nir gave me this recommendation and it is actually, actually caught with me. Saying, “No, I will not give in to that distraction”, is not that useful, as a result of actually that is too onerous for me to do, it is too interesting. However he mentioned that you have to say, “However not but. I’ll give in to it, I can go on my telephone, I can reply to that e mail, I can have a look at one thing on Instagram, however simply not but”. For me, the friction that I’ve is how lengthy I can go with out checking, and that nearly turns into a little bit of a goal. So, I can really feel myself going in the direction of it and I will be like, “I will examine it in 5 minutes [or] I will examine it in ten minutes”, and the thought is that you just construct up a little bit of resistance to the attraction of that distraction over time. Then, with a little bit of effort on constructing that resistance over time, it is much less interesting for you, it is much less of an autopilot urge and it is extra of a acutely aware consideration. So, that is what I am engaged on in the intervening time, is feeling the urge when it occurs, however then simply telling myself, “You possibly can, however simply not but”, and attempting to make that “not but” that bit longer every time. Sarah Ellis: I feel the rating actually helped me, as a result of I have been excited about this rather a lot, this discovering your focus. And I feel in case you simply take into consideration distractions, it could really really feel too overwhelming to know the place to start out, and also you simply maintain going as you had been. I’ve taken them one after the other, so my one in the intervening time is admittedly that beginning and never ending stuff, and recognising that that’s inefficient. You speak about coaching your mind, and I feel that is a great shortcut to what we’re attempting to do. What I practice my mind to do is partly, I feel, a little bit of a reward mechanism. So, I virtually suppose if I begin and end, virtually so as, so not begin one factor then begin one other after which begin one other after which end one other, so begin after which end, begin after which end these 4 issues that I have to do, then I will go and have a break and go and get a espresso, or then I will go for a stroll and hearken to a podcast. So often, I feel, the rationale I do not end stuff is that time that I am not that taken with it in the end, or it isn’t a extremely motivating factor for me, so I let myself get distracted. However in the end, these issues have gotten to get performed, so would I quite spend extra time on these issues, or much less time on these issues? And if I begin and end, I’ll spend much less time on these issues. That is been motivating for me, as a result of I’ve thought, “I need that point again”, as a result of then I can spend that point doing one thing else”. So, it is a bit of an “if/then” assertion like, “If I begin and end issues on the similar time, then I’ll discover extra time”, which is without doubt one of the issues I am actually attempting to do in the intervening time, “and I’ll discover extra time for these issues that basically matter to me, like with the ability to get out and go for a stroll every single day throughout my working day”. So, you recognize the carrot and the stick factor? It is the carrot, I feel, if I’ve acquired that proper. I’ve gone with, “I am not going to beat myself up, however I’m going to have a kind of, ‘What is the motivation? How can I keep dedicated to it?'” Helen Tupper: So, I do know that we talked round these totally different steps slightly bit, however it’s as a result of it does take slightly little bit of time to undergo them, and it’s actually helpful. However simply in abstract, the 1st step: identify your distraction downfalls, in order that’s all concerning the what; step two: perceive why, inside, exterior, perhaps a planning problem; step three: rank them when it comes to how a lot they’re getting in the best way of your focus, from excessive to low; after which step 4: discover your friction so that you could keep centered, actually concentrating in your primary, quantity two largest distraction downfalls. Sarah Ellis: So, earlier than we provide you with 5 coach-yourself questions, we have simply acquired three very brief further concepts for motion, so simply small issues that we have seen could be actually useful when it comes to discovering your focus, as a result of I do suppose this isn’t one thing the place you go from virtually having no focus to 100% focus. I do not really feel like that is the bounce! It is simply a kind of the place you in all probability go, you in all probability need to discover extra focus than you’ve got acquired at this time. I’ve discovered really experimenting with what works and what would not is an effective means to consider this. So, first concept for motion we’re calling, Focus Mates. So, discover a focus good friend who may help you stick with that factor that is essential to you. So, as an example it is Helen, for instance, simply to take an instance of anyone who I spend a while with. So, Helen has 4 million notifications popping up on her telephone that drives me insane. Helen Tupper: It does drive you mad! Sarah Ellis: It actually drives me mad and I am like, “Put your telephone away, or at the least flip it over”. Often she would possibly flip it over if she’s in a extremely good temper that day. So, if Helen, for instance, mentioned to me, “Are you aware what, after we get collectively, that point is admittedly essential to me, Sarah, so I will maintain my telephone in my bag, as a result of in all probability that can be wonderful”. Helen Tupper: Oh my God, I so have to do that subsequent time! Sarah Ellis: Look how nervous she’s me! Helen Tupper: I additionally really feel like I now have to do that subsequent time I am with you! Sarah Ellis: I imply, in case you’re pondering I’ve probably not considered this earlier than we recorded at this time…! So, what I used to be pondering was, “I do know that is going to be actually onerous for Helen”, so what we might perhaps do is say, “Okay, Helen, you recognize I at all times want breaks, as a result of I prefer to have a break to refresh and stuff. Each time we now have a break that I at all times want, then you definately’re allowed to take a look at your telephone after we’re in a break”. So, it isn’t that you may’t have a look at your telephone in any respect whereas we’re assembly, it is that you’ve got in all probability acquired to attend 40 minutes earlier than you’ll be able to have a look at your telephone. However by saying it out loud, now there what would not work is Helen’s not dedicated to that, as a result of she is not saying it out loud. I’ve recommended it to her and she or he’s mainly going — Helen Tupper: I feel you’ve got compelled it on me on the podcast and never talked to me about it! Sarah Ellis: I am not fairly positive I used to be fairly proper! So, in case you do say it out loud and you’ve got developed it, you create an expectation of your self, and in addition there’s the expectation of another person for you as nicely. So, that reciprocity is definitely actually highly effective. It would not must be the identical particular person each time, however I feel you might even have some enjoyable with this as a crew and really go, “What’s everybody’s distraction downfall?” as a result of everybody has them. So, I would say to Helen, “Proper, okay, I will try to try this begin and end factor, and I will try to ensure that there’s solely in the future subsequent week the place that occurs. So, each different day the place I begin one thing and end it”, that really sounds fairly formidable, wait a minute! Now that I am saying it out loud, now that I am forcing myself to do my very own exercise… Helen Tupper: Much less snug now, proper?! Sarah Ellis: Okay, so perhaps I solely have two days the place I might consider examples the place I did begin stuff and did not end it, and people different three days, I caught to it and managed to search out friction, cut back that distraction downfall. It’s fascinating how saying one thing out loud, the extent of dedication you are feeling to it’s actually totally different. So, I feel in focus mates, it may very well be your folks that you do not work with, I feel you might speak about it on Groups and be like, “What’s everybody’s distraction downfall you are going to work on this week, and the way are you going to search out some friction?” After which we might simply be like, “Properly, how’s everybody going?” There’s some issues that I’ve tried within the final eight weeks which were a catastrophe the place I have been like, “I am shocked that I can not do it, however I can not”, and so then it’s important to work again a bit from, “Why not, and what else would possibly I attempt; and why has this been so tough; and what would possibly I do as an alternative?” Helen Tupper: Simply placing a shoutout in case folks need to experiment with focus mates however they’re like, “I do not know who my good friend is”, simply in case; I imply, Sarah and I are kind of caught with every, so we will at all times help one another this fashion. However focusmate.com is free, I feel you get three free periods a month earlier than it’s important to pay one thing like $5, but it surely mainly randomly matches you with somebody. You set in a time with somebody and say, “I need to focus for half-hour”, and it’ll match you with anyone else who desires to focus for half-hour, and also you mainly introduce yourselves. You do not have to do something greater than that, but it surely’s the thought of an accountability accomplice. So, it won’t go as far as being a good friend. If you wish to experiment with this intentional focus by having somebody who can maintain you accountable, focusmate.com may very well be a great factor to experiment with. Sarah Ellis: So, concept for motion two is to ask your self, “Can it wait?” So, I feel a part of the rationale that typically we wrestle to focus is we try to do an excessive amount of directly. Jim Collins talks a bit about this, and after we’ve talked about time earlier than, I feel Oliver Burkeman has talked a bit about this as nicely, that we typically are all responsible, I feel, of making a false sense of urgency. So, both we assume one thing is pressing and we have really not stress-tested that in any respect, we have not requested the query; or, perhaps one thing is essential and it’s pressing, however maybe it isn’t as pressing as you think about. So, you would possibly suppose it must be performed by tomorrow, however really it must be performed by Friday. Or, “Okay, might you do that inside the subsequent week?” “Properly, that may be a little bit of a problem, however what about if we did it within the subsequent ten days?” I feel that then signifies that the extra your to-do checklist stacks up, the extra duties there are in your to-do checklist, I feel for lots of us, that then equals a number of switching, a number of flitting round. It definitely does for me, and I hear that from a number of folks in our workshops. Everybody’s like, “I really feel so overwhelmed by what I’ve acquired to do”, you both do nothing, otherwise you try to do every little thing suddenly. I feel simply ensuring — I at all times give it some thought as simply pondering, “Simply urgent pause”; simply urgent pause and pondering, “Do I have to do all of this stuff at this time, proper right here, proper now, or really would I enhance my focus if I used to be actually clear about at this time, what is the one factor I actually need to focus my vitality and energy on?” and maybe there is a little bit of a leeway then across the edges for a few of these different issues. However what’s an important factor so that you can give attention to at this time, and I feel that then additionally simply offers you that prioritisation that may be actually useful for us. Helen Tupper: I feel with urgency as nicely, another person’s pressing would not must be your pressing. You simply take it on by, okay it is essential to you, do not problem it. And in addition, you typically, and that is extra what I do, you create your personal urgency, and it is kind of to make you are feeling extra productive, however then it satirically makes you much less productive. However I feel it is understanding the place that urgency is coming from. Sarah Ellis: Yeah. After which, the third concept for motion is about alternative price. So, each time we lose something, this concept of form of loss aversion, it is a actually highly effective motivator for us. It is like, “What is the damaging –” it is really fairly a damaging factor, “What is the damaging price or consequence of you being distracted, of all of your distraction downfalls?” So, maybe with Helen’s notifications, which I really feel like collectively, Squiggly Careers crew, we’re going to — are you aware what, in 2022, that is our collectively activity! I really feel like getting her to show these notifications off could be a large win. However speaking about it in all probability in the best way that we now have thus far might be not going to alter behaviour. But when we discuss to Helen about, “What’s the loss aversion?” Properly, Helen, you’re going to be a much less good CEO for Superb If in case you maintain these notifications on. You’ll do a worse job at making careers higher for everybody, issues that you just actually care about that you just’re actually dedicated to. Helen Tupper: Yeah, it really works! That is simpler than telling me to show it off after we’re in a room collectively. Sarah Ellis: However even, I feel, after I take into consideration that one for you, I feel, “Properly, you might be lacking out and all people else is lacking out on these issues that you’re good at. We’d like these make-it-happen abilities, we’d like these good concepts, we’d like that one who can prototype one thing in quarter-hour; however we do not want that one who has acquired 4 million notifications and clearly will get distracted due to it”. That is the opposite factor, goes, “You’ll cut back your affect. Your capability to do your greatest work can be diminished by these distraction downfalls”. Helen Tupper: However simply to place slightly little bit of a defensive problem in place, I do not really suppose it is as straightforward as going, “Simply flip it off, as a result of really there’s a chance price there”, as a result of a part of will probably be an inside factor that we have talked about, however a part of will probably be that that stuff wants doing, and I do not know who’s going to do it if I do not do it. However the level is, let’s speak about that, as a result of what I am doing in the intervening time goes, “That stuff wants doing, I am the one that does it, due to this fact I can not cease doing it after which I must be on alert for that stuff”. And if I simply flip off the issues that we’re calling a distraction to extend my focus, then I feel that does really introduce threat, that different folks won’t admire, into our enterprise, as a result of they are not doing the stuff that I simply do with out them even realizing about it. However that is kind of the purpose. I do suppose there’s this bit in the course of, earlier than you cease the factor which may have been distracting you, simply take into consideration how essential is it, and does it must be you, and who else might assist? However I feel that could be a actually good dialog to have, the place you might have various empathy with the crew. If I say, for instance, “Properly, the rationale that I am distracted by Instagram, half the time is as a result of I feel it is essential to reply to our neighborhood and nobody else does it”, and due to this fact they might then turn into, “Okay, nicely if all suppose that as a crew that is essential, how as a crew might we do it?” Or, “I fear that this stuff will get missed in my inbox if I do not choose them up”, nicely okay, let’s have a course of in place the place that does get picked up. So, I feel it is the arrogance in realizing that issues would get picked up by different folks, otherwise you collectively agree that they are not fairly as essential as you suppose they’re, quite than simply utterly turning off, as a result of I feel that is not that useful for somebody, nicely for me specifically, who may be distracted by one thing they suppose is definitely fairly essential to do. So, having gone via all of that, having gone via all of that reflection and hopefully having the chance perhaps to speak to another folks about distractions, we do have 5 coach-yourself questions now so that you can actually suppose via, so you may get particular about what you would possibly do in a different way. So, right here they’re. Primary: “What’s an important goal or challenge that I am engaged on?” Quantity two: “What could be the most important profit of accelerating my focus over the following month?” Coach-yourself query quantity three: “What’s my largest distraction downfall that I’m answerable for?” Quantity 4: “Who might assist me to enhance my focus?” And, coach-yourself query quantity 5: “When can I disconnect to have a while to suppose?” We’ll summarise these 5 questions on the PodSheet. You may get the hyperlink to that within the present notes. So, in case you do need to work these via for your self, they’re going to be there, you do not have to replay and write every certainly one of them down, they’re all on the PodSheet for you. Sarah Ellis: So, thanks a lot for listening to at this time’s episode. As at all times, in case you’ve acquired any concepts for episodes, or stuff you’d like us to cowl, or to spend a while disagreeing about our numerous totally different approaches on, please get in contact with us. It helps us as a lot because it helps all of our listeners, and typically I can not imagine that folks do hearken to this. However some folks do and appear to search out it useful. So, so long as that occurs, we are going to maintain going. I can not bear in mind what number of episodes we have performed now, 260 episodes? Helen Tupper: I imply, I might have a look at my telephone, however I am conscious it is a distraction downfall, so I can not reply that query for you! Sarah Ellis: Sensible! I really feel like after this, we’ll be straight on our telephones WhatsApping one another. I can not work out if that is ironic or actually counterproductive, or whether or not we should always simply give attention to some extra work; who is aware of? However we do actually admire you all listening, we all know a great deal of you share the podcast, which we’re at all times actually grateful for. Please price, evaluate and subscribe in case you’ve not had an opportunity to but, as a result of that basically helps us to share Squiggly far and large with heaps of people that won’t have discovered us but. Helen Tupper: So, that is all from us this week, however don’t forget that we now have three additional conversations all that will help you discover your focus, made with a bit much less friction and disagreement than you may need had on this one! So remember, tomorrow you’ve got acquired Sarah and Emma speaking about tips on how to disconnect, then you definately’ve acquired me speaking to Sophie Devonshire and Ben Renshaw about loving work, after which lastly on Friday, you’ve got acquired Sarah speaking to Johann Hari about tips on how to discover your focus and enhance your consideration. So, do pay attention, do tell us what you suppose, do tell us the way it may need helped you, as a result of it helps us as nicely, and we’ll be again with you subsequent week. Bye, everybody. Sarah Ellis: Bye, everybody.