Insights from Hyperfocus by Chris Bailey
Kapag ang 100% ng iyong atensyon ay nakadirekta sa isang intensyon nang mas mahaba kaysa sa ilang minuto – tulad ng pagkumpleto ng isang gawain, pagkakaroon ng isang pag-uusp, pagsasagawa ng ehersisyo, pagbabasa ng libro, o panonood ng isang educational video – you achieve the peak productive state of “Hyperfocus.”
Ang isip ay parang isang rambunctious Labrador Retriever that likes to seek out novelty and refuses to sit in one place. Maaaring sanayin ng isang tao ang isip to sit in one place for long periods by bringing attention back to an intention, paulit-ulit, until the mind settles down.
The rate at which you can settle down your mind depends on three factors:
EXTERNAL DISTRACTORS
Ang bawat bagay sa iyong kapaligiran na tinutukso kang gamitin ay parang isang kontrabida sa Hyperfocus arcade game on the edge of the screen, using a rope and hook to pull your attention circle away from your intention.
Ang mismong presensya ng iyong telepono, app icons sa iyong computer, or a mess you feel compelled to clean will tug at your attention circle.
Banish these villains at mabawi ang control ng iyong attention by getting out of tempting environments or putting as many distracting items as possible out of sight or out of reach.
INTERNAL DISTRACTORS
Kahit na you went to the extreme and worked in an all‐white room with just a desk and a chair, maaaring mahirapan ka paring mag-focus if you have too many open loops in your mind.
If you’re worried about forgetting a task you need to do, a person you need to follow up with, or an issue you need to address, you won’t be able to settle your attention on an intention.
You can find specific methods for capturing to‐dos and containing worries in my Getting Things Done by David Allen summary and How to Stop Worrying and Start Living by Dale Carnegie summary.
OVERSTIMULATION
The final factor that may increase the time it takes you to concentrate on an intention is how stimulated your mind is before a Hyperfocus session. Kung katatapos mo lang mag-scroll sa social media or a series of news headlines, your mind will be primed for novelty and resist focusing on any one thing the instant it’s bored.
Bring yourself down from an overstimulated state to a state of peak attentional control by performing the following pre‐focus exercise for at least one minute:
Direct all your attention to a tiny point on the wall, computer screen, body, or in your body. The smaller the point, the better. Chris Bailey focuses on the tip of his nose.
Research reveals that focusing on a point one inch behind your forehead is an effective pre‐focus point. As you focus your attention on something tiny, your mind will wander. Every time it wanders, bring it back to the tiny point.
You’ll find this process annoying and believe the exercise is a waste of time. Ngunit, if you stick with it nang hindi bababa sa isang minuto, you will find that focusing on your intention afterward is relatively easy.
Kapag nalampasan mo ang mga external distractors at internal distractors and calm down an overstimulated mind to achieve Hyperfocus, see how long you can sustain your focus…but push your mind no longer than 90 minutes.
SCATTERFOCUS BREAKS
Ang ating mental energy oscillates in 90‐minute waves. Just as the mind transitions from REM sleep to non‐REM deep sleep every 90‐minutes to achieve optimal sleep at night, we must transition from Hyperfocus to “Scatterfocus” at least every 90‐minutes to attain optimal productivity during the day. Scatterfocus is what Chris Bailey calls mindful mind‐wandering.
May malaking pagkakaiba sa pagitan ng mindful and mindless mind‐wandering. Mindless mind‐ wandering occurs when you think about the past or future but don’t intend to.
Halimbawa, you’re having a conversation with someone and realize that you didn’t hear a word they just said because your mind was replaying a conflict you had at work. Long stretches of mindless mind‐ wandering tend to be frustrating and exhausting.
Gayunpaman, if you mindfully mind‐wander and intentionally let your mind roam free and explore random thoughts while you sit back and watch without judgment, you reduce stress and renew your ability to focus.
It’s like letting a dog off a leash and letting it run around in the forest ‐ after a few minutes, the dog is calm and willing to obey your commands.
Pinapataas din ng Mindful mind‐wandering ang kalidad ng iyong Hyperfocus sessions because the creative insights you generate after a 15–30‐ minute mindful mind‐wandering session provides solutions and strategies that will accelerate your progress.
Ipinakikita ng research the most creative form of mindful mind‐wandering is mind‐wandering while doing low attention, highly habitual tasks – like folding laundry, going for a walk, or doing routine data entry.
Author: The Pinoy Engineer
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