A study from the University of London found that context switching (like ‘quickly’ checking an email while in the middle of another task) can lead to a significant IQ drop of 15 points, similar to the cognitive impairment experienced after a sleepless night.
On Sunday I was in the gym and remembered a brilliant stretch to help release tension in the lower back and hamstrings after heavy deadlifting. This one.
What I couldn’t believe is that I’d forgotten it! Somehow it had slipped out of my routine.
This was an important reminder that the human brain is fallible. We often forget important actions which can improve how we feel and perform.
With this inspiration in mind I’m sharing a recap of a simple focus checklist. It’s ok if you know it all already. Which have you done before that really helped? Which one could make your life noticeably easier today? Like me, something really valuable might have slipped from your routine.
When we focus for long enough to reach the flow state (takes about 15 mins) it’s easier to make progress with our most important work. This in turn can be a powerful way to reduce self criticism.
Focus Checklist
Focus on 1 thing for one hour blocks. Protect time and attention to get into the flow state. These are Deep Work hours. Mine is 8am - 9am each day.
Plan your Deep Work hour task into your calendar the day before - helps the brain prepare in the background
Leave your phone in another room on silent - out of arms reach, phones trigger the same neural pathways as cocaine
Close Outlook and turn Teams to do not disturb - prevent context shifting, one email check is not nothing, it detracts from available IQ
Use a countdown time - this is my new favourite timer, countdown timers create a sense of urgency to push through procrastination
Have a drink next to you - prevent the excuses to get up our ‘chimp brain’ will reach for during the challenge of warming up into the flow state
Plan a simple restorative break for cognitive recovery after your Deep Work hour; drink in peace, snack, quick walk etc
Do a 5 minute meditation - recharge mental energy, regulate emotions (negative emotions shrink willpower making it harder to focus).
Do a mini meditation prior to a deep work hour to enhance flow, or after a deep work hour for cognitive recovery. You can listen to an old 4 minute one of mine here
Exercise in the morning - walk, run, swim, gym, dance, cycle, tennis, yoga, whatever works for you. Increase blood flow to the brain and trigger the release of neuro transmitters that optimise attention and focus. As famous neuroscientist Wendy Suzuki says ‘Exercise is the number 1 thing we can do for the brain.’
Ask for Help - who said you have to do all alone? Asking for help strengthens team relationships, eases the burden of workload and frees up mental energy for focus. Who is one person you could ask for help today? Even something as simple as asking them to read over something you’ve written to see if they can recommend any improvements.
So many days it feels like we aren’t getting anywhere and then suddenly growth happens.
Like a seed in winter. For months we see a field full of brown soil and it looks like nothing is happening. But the seed is growing, the roots are forming underground, we just can’t see them yet. Then suddenly in spring the green shoots appear.
Criticism doesn’t help you grow. Patience does. Have patience with yourself.
Don’t lose hope. Keep going. You can do it.
The image is by PJ Milani check out his story here.
"Nature does not hurry, yet everything is accomplished." - Lao Tzu
You are a good person, doing your best. That’s the most each of us can do.
P.S - Roger Federer: Effortless tennis a myth says Swiss great in graduation speech here
P.P.S - Need a hand? Feel alone? Don’t wait, contact someone today. You deserve support as much as anyone else. You are not alone. Reply to this message if that’s easiest.
Text Shout - 85258 - simple support via text, I used when I wasn't sure who to turn to
Call Samaritans 116 123 - no problem too small, I've used a couple of times, once during a relationship break up, once when one of my family said they were suicidal and I wasn't sure who to ask for help
NHS Every Mind Matters - simple and effective resources you can access immediately here