Changes to Supercharge Your Focus

Finding Your Flow

The Ready to Resume Plan

This is based on a study by Sophie Leroy, published in the Journal of Organization Science. In the study, participants were given two tasks: a word puzzle (Task A) and reviewing resumes to select the best candidate for a job (Task B).

The participants were divided into two groups. One group was interrupted during Task A and immediately asked to switch to Task B. The second group, however, was interrupted during Task A, but before moving to Task B, they were instructed to create a "Ready to Resume" plan. This plan involved noting where they were in Task A and what they planned to do when they returned to it.

When the researchers measured the performance of the two groups on Task B, they found that the group with the "Ready to Resume" plan performed significantly better. So, how can you apply this technique? Whenever you're working on a task and get interrupted, take a moment to create a plan for how you will resume that task when you come back to it. This simple step helps your brain transition smoothly and maintain focus, resulting in improved performance.

The 40 Hz Tactic

Researchers at the University of Toronto wanted to see if listening to music at different frequencies could actually improve our attention. They divided the participants into two groups: Group A and Group B. Group A listened to 40 Hz music while working on the first day and 16 Hz music on the second day. Group B did the opposite, starting with 16 Hz music on day one and then switching to 40 Hz music on day two.

Interestingly, both groups showed better concentration on the day they listened to 40 Hz music. So, if you want to supercharge your focus, you can try listening to music with a frequency of around 40 Hz. It's important to note that this is just one study, and individual results may vary.

The 90-20 Rule

This rule is based on the idea that our bodies operate in 90-minute cycles of high and low alertness throughout the day, similar to the stages of sleep. At the start of the day, we have lots of energy and focus. As the day progresses, our energy stores deplete and after about 90 minutes, we enter a low point where we may feel tired and distracted.

To make the most of these cycles and maintain focus, you can use the 90-20 Rule. Here's how it works: After every 90 minutes of focused work, take a 20-minute break. During this break, engage in activities that help you recharge and relax. You can go for a short walk, do some stretching exercises, meditate, or engage in any other activity that helps you clear your mind and rejuvenate.

By following this rule, you allow your brain and body to rest and recover, which can improve your overall productivity and focus.

The Color Coding Hack

Attention residue refers to the lingering distraction from a previous task that can hinder your ability to concentrate on the next task. The solution to this is single-tasking, where you focus on one thing at a time. One way to implement this is by color coding your calendar.

First, make sure you're using a calendar to plan your day and set intentions for specific time blocks. This helps create a clear focus and reduces distractions. Assign different colors to different types of tasks or activities on your calendar. For example, you can use one color for work-related tasks, another for personal commitments, and so on. By visually separating your tasks with colors, you can easily see what you should be focusing on at any given time.

By following this color coding hack, you'll have a clear visual representation of your day and know exactly what you should be working on.

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