The Focus Formula: How My Dad Ignoring Me Made Me More Productive
My dad is amazing, and I want to make that clear right from the start. However, when I was a child, there were times he would inadvertently ignore me because he was so absorbed in certain tasks. Take reading, for example. He had a zen-like focus every time he sat down with a book. My brother and I, probably around 5 and 7 at the time, would be screaming, fighting, running around, and yelling, “Dad, watch this!” amidst all the chaos you’d expect from two young boys. Despite the ruckus, my dad remained undisturbed until we eventually managed to capture his attention, and he would join in our antics. I often wondered how anyone could read with all that background noise.
Recently, I noticed my attention span seemed much worse than it used to be (thanks, social media!), and I recalled my dad’s remarkable focus. I began to wonder if I could ever achieve that level of concentration. Then, I heard a podcast discussing how training your brain to perform tasks you don’t enjoy is a skill you can develop. It explained that completing unpleasant tasks strengthens the brain areas responsible for self-discipline.
This got me thinking—could I train my focus? After all, sitting down to work for extended periods is something I often find unpleasant (and struggle to do distraction free). The idea of forcing myself to concentrate on tasks like work, reading, or cleaning felt daunting (not to mention boring). But then I started to view my attention span and willpower as muscles that could be trained. This realization led me to experiment with what I call “Mental Interval Training” (creative I know…). I’ve found this tactic very useful, so thought I would share what I’ve been doing. No matter your profession, this method will likely be very beneficial for your career. It’s straightforward, effective, and designed to help you accomplish more in less time.
The Method: Mental Interval Training
The general idea is to time how long you can work without distractions, measure it, and then work to expand that time limit. Here’s how to implement it:
Mute Distractions: To avoid distractions, put your phone on mute. This ensures that notifications and calls won't interrupt your focus. Get rid of anything else that might distract you such as notifications on your computer.
Set a Timer: Decide on a specific task or goal you’re going to focus on and set a timer. Dive into your work with the intention of focusing solely on the task at hand. You can also just write down your start time and end time.
Resist Distractions: Resist the urge to pick up your phone to check texts, look at social media, or search some irrelevant topic on the web. Stay on task and push through any discomfort. If you’re like me, you’ll find working distraction free very difficult at first.
Record Your Baseline: Once you give in and need a break, stop the timer and write down the time you managed to stay focused. This is your baseline.
Take a Break: Give yourself a little break to recharge - at least 15 minutes.
Repeat and Improve: Get back to work, start the timer again, and aim to beat your previous time. By consistently challenging yourself to extend your attention span, you gradually build your ability to focus for longer periods.
*I typically do this twice a day, but do whatever works best for you.
Benefits of Pushing Your Attention Span
Increased Productivity: By minimizing distractions and maintaining focus, you can accomplish more in less time. This method allows you to complete tasks more efficiently.
Improved Mental Health: Prolonged, undistracted work can lead to a sense of accomplishment (not to mention real accomplishment), reducing stress and enhancing your overall mental well-being.
Enhanced Cognitive Abilities: Regularly pushing your attention span can strengthen your brain's capacity to concentrate, making it easier to stay focused on future tasks.
Better Quality of Work: Sustained focus often results in higher quality work, as you're less likely to make mistakes or overlook details when you're fully engaged with a task. We recommend reading Deep Work by Cal Newport if this is something that interests you.
Think of your attention span like a muscle. Just as lifting weights builds physical strength, stretching your ability to focus builds mental endurance. Initially, it might feel uncomfortable and challenging, but with consistent practice, you'll find that you can lift heavier "mental weights" and sustain focus for longer periods.
Just as athletes track their progress and strive to beat their personal bests, you can measure your attention span and aim to extend it incrementally. Each small improvement adds up, leading to significant gains over time.
Practical Tips for Success
Start Small: If you’re new to this method, don’t worry about how short your initial focus sessions are. The whole point is to identify your baseline and then expand your limits from there.
Use Breaks Wisely: During breaks, engage in activities that help you relax and recharge, such as stretching, deep breathing, or taking a short walk.
Stay Consistent: The key to success is consistency. Make this method a regular part of your work routine to see continuous improvement.
Celebrate Your Progress: Recognize and celebrate your achievements, no matter how small. This positive reinforcement can motivate you to keep pushing your limits.
By adopting this method, you will no doubt increase your productivity and enhance your mental health. Start today, and watch your attention span grow stronger and your days grow more productive. With time and practice, you'll find that you can accomplish more, feel better, and maintain a higher quality of work. Happy focusing!
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