Simple 1 Hour Focus Routine
Simple 1 Hour Focus Routine
One thing that might help today
‘One check of our phone can reduce our available IQ by 10 points’ - UCL
A context shift is when we move from one task to another. The most common context shift is when we check our phone.
That ‘quick check’ has a big cost. Harder to focus, harder to think, harder to complete things.
We live in a world with more ‘quick check’ options than ever before. Email, WhatsApp, Teams, Slack, text, Insta, it’s a long list.
We are also more sleep deprived than any time in our history.
Lack of sleep significantly impairs cognitive function. Less willpower, worse impulse control.
Being tired makes us more likely to be tempted by ‘quick checks’. Quick checks make it harder to get things done.
So if you find it hard to focus - you are not alone! Our environment is against us.
How can we focus for one hour today to make progress with our Deep Work?
None of the below is rocket science. In the same way getting fitter, stronger and healthier is very simple; Doing it is what makes the difference.
Remember the rewards. Completing any task helps our brain release the feel good hormone dopamine. When we complete tasks, or make noticeable progress, we feel more in control and this raises our self confidence. We will feel noticeably better by completing a task today.
Break the task down into mini tasks. A section you can get done within an hour. Rome wasn’t built in a day but it was built brick by brick. Every brick makes a valuable difference.
Book (protect) a 1 hour block into your calendar; name the task you will be working on (my calendar from Wed last week below, I’ve circled my Deep Work focus hour.) After booking a holiday you start preparing for it consciously and unconsciously. When a task is defined very clearly it’s much easier for our brain to start and complete.
Set up your environment to help you; Phone in another room on silent. Close email tab. Turn Teams to ‘busy’. Tidy your desk.
Plan a break in your calendar for immediately after your focus hour. Something you can look forward to that helps you cognitively recharge. Walk, drink in peace, exercise, whatever works for you.
For most people it’s much easier to focus in the morning (when willpower is higher). You can book your focus hour for today or schedule a focus hour in for tomorrow or the next day. You know yourself best, do what works for you.
One thing I often procrastinate about (I’ll be talking about the science of procrastination in the next few weeks) is pumping up my bike tyres. It takes so little time but I find myself saying ‘I’ll do it later” and then months go by and when I finally do it, I think ‘this is amazing my bike is so much easier to cycle!’
Same with cleaning the bathroom taps with Vikal (that shine is so satisfying!). And taking things to the charity shop.
My point is we tend to underestimate how good completing tasks and making progress with tasks makes us feel. One focus hour can make a big difference to our self worth and confidence.
“If we all did the things we are really capable of doing, we would literally astound ourselves.” - Thomas Edison
You are a good person, doing you best. That’s enough.
Quality focus leads to quality outcomes
