The power of focus

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We live in a distracted world. We check our mobiles phone countless times during the day while FOMO (Fear of Missing Out) keeps us addicted to social media. Even while working we experience countless email distractions and our #AlwaysOn technology means we’re accessible to others 24/7.

The upside of this technology is that it’s made parenting and caring easier. We can be connected to our teenage children in ways that were not available to our parents – so we can stay at work longer knowing they’re safe. In recent months I’ve even been introduced to the idea of a family WhatsApp group as a way of keeping in touch.

The downside is that it limits our attention spans and makes it difficult to do what Professor Cal Newport calls the “deep work” of creativity. It’s becoming increasingly clear that multi-tasking doesn’t work – it simply pulls our energy in too many directions and leaves us exhausted. To achieve anything worthwhile we need to focus. As the saying goes:

Energy flows where attention goes.

Before we can focus we need clarity. What do we want to accomplish? As our children grow and our parents age our own role within the family will change. And as we progress our career we find the nature of our work also changes. So as we approach the end of another year let me ask you:

  • Who do you want to be in 2018?

  • What do you want to achieve in the coming year?

You may want to start – as many of us do – by reviewing how 2017 went. If so you’ll find this blog entry from the end of last year helpful.

Clarity requires us to review and adapt our behaviours. We may need to be more mindful. And separators are likely to find focus more easily than integrators.

Cal Newport maintains a novice is only able to do deep work for one hour at a time: to work for longer requires training. Attention is a skill that can be cultivated; and you will get distracted.

When you do take five minutes to refocus with this short visualisation adapted from the work of Piero Ferrucci:

Take a slow deep breath and bring to mind your main focus for 2018 – whether at work or home. Close your eyes and imagine a long straight clear path reaching directly to the top of a hill where the object of your focus lies.

On both sides of the path are beings who will try and divert you from the path and prevent you reaching the top. They can do whatever they want except one thing: they cannot directly obstruct your path.

These entities represent the various people and situations in your life that divert you from your focus. Experience yourself having the clarity to keep walking your path. When you reach the top enjoy the positive emotions you experience at having reached your goal. Think about what this goal means to you – how achieving it makes your life better.

Open your eyes and make any notes you need to remind you about the distractions you’re likely to face during the day and how you will overcome them. Notice how doing this impacts your energy.

To quote Cal Newport:

It’s surprising how much you can do in an eight hour day when you’re not distracted.

Wishing you a more focused and better balanced 2018.

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