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  • If you saw someone who was really really out of shape.

  • And if I were to ask youhow do you think this happened?

  • You'd most likely say, “hmm they probably didn't get enough exercise and they probably

  • ate to much junk food

  • Well - the same thing applies to focus.

  • If you're someone who can barely focus for more than 5 minutes.

  • If you're getting urges to click away from this video already.

  • Then you're basically in the same position.

  • But instead of your body that's in an unhealthy state, it's your mind.

  • If you want to fix thisall you have to do is take care of your mind the same way

  • you would take care of your body in order to get in shape.

  • There are essentially only 2 things that you have to do.

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  • The first is to get regular exercise for your mind.

  • Just like how when you go to the gym you have to lift heavy weights to increase your physical

  • strength.

  • When you want to improve your mental strength, you must force yourself to do something that

  • requires a lot of focus and mental energy.

  • Such as reading a book / studying / working / writing / or even practicing a skill.

  • It varies from person to person, but the rule of thumb is that any task that you are currently

  • having issues focusing on is a task that you can train with.

  • Once you've decided which task to train with you need to figure out your current strength

  • level for this task.

  • Let's say you decide to train by reading a book.

  • Your next step is to set a timer and see how long you can read, before you start getting

  • extreme urges to check your phone or to do something else.

  • Once that happens, stop the timer and make a note of that time.

  • This is your current focus strength level.

  • Let me know where you currently stand in the comments down below – I'm a bit curious.

  • Now that you know where your current level is at, you need to start working out your

  • mind on a regular basis.

  • You need to set aside a block of time everyday just for this focus training.

  • Just like how you would set aside a block of time just to workout at the gym.

  • Your job is to try to do 5 sets of this task everyday, and try to do it for slightly longer

  • than your current strength level.

  • So if you're currently getting urges at 5 minutes when reading then just aim to read

  • for 5 and a half minutes or even six minutes.

  • Once you do, you can take a little break and play on your phone for like one or two minutes

  • just like how you would rest a bit between doing sets in the gymand then you would

  • go back to reading for the next set.

  • And you repeat the process over at least 5 times.

  • Do this everydayand at the end of the week, test your focus strength level again

  • test to see how long you can read before getting strong urges to do something else.

  • You should see a gradual increase in this number over time if you are consistent with

  • your workouts.

  • You should also change the exercises from time to time.

  • Instead of reading you can choose to focus on studying or writing or if you really want

  • to strengthen those focus muscles you can try and solve some problems.

  • Which is why today's episode was brought to you with the help of the guys at Brilliant.

  • Brilliant offers a wide range of content from interactive courses on mathematical fundamentals

  • to scientific thinking to programming and even machine learning.

  • They teach by putting a focus on problem solving where you solve fun and interactive problems

  • by yourself to drill in the lessons.

  • Personally I've been learning by using the Logic section of their platform.

  • I have a strong belief that one should hone their logic skills as it makes it easier to

  • make the right choices in life and to see the truth that exists in the world.

  • Brilliant's logic course helps you develop the critical skills necessary to discern the

  • truth.

  • If you're looking for a great way to strength train your focus and also to improve your

  • skills then I highly suggest you to go to www.Brilliant.org/improvementpill to sign

  • up for a free trial - the first 200 people to sign up will get 20% off the annual Premium

  • subscription.

  • Now back to the topic at hand.

  • The best way to train your focus muscles is by building a habit that automatically does

  • it for you.

  • For example: I don't need to set aside time everyday to go to the mental gym because I'm

  • writing everyday for roughly 3 hours.

  • I'll usually write for 30 minutes or so and then take a break and then go back to writing.

  • So basically I am training and maintaining the health of my focus muscles because of

  • this habit.

  • This is something that you should consider doing when you get your focus strength level

  • to at least 10 minutes.

  • Because at that point you can start getting work done.

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  • The second thing you have to do to improve your focus is to fix your diet.

  • See we consume food with our bodiesbut we consume content with our minds.

  • Delicious, high calorie, extra sweet foods are the junk foods of the physical world.

  • Which means that short, extra stimulating, fun to watch pieces of content are the junk

  • foods of the mental world.

  • It's fine to enjoy it every once in a while, you could even do it everyday.

  • But if it's the ONLY thing that you consumethen your attention span will shrink to

  • mere seconds.

  • The primary source of this junk food is social media.

  • A study found that on average people only spend about 10 seconds on each post on Instagram.

  • Other social media platforms like twitter, facebook, tiktok, and even reddit probably

  • fare the same.

  • It's all content that we spend mere seconds on.

  • Even longer form content like videos on YouTube fall victim to this.

  • Although the problem here is stimulation.

  • Many of the videos that go viral have tons of edits and sound effects, they cut to a

  • new scene every 5 seconds, these are videos that we watch because of the stimulation it

  • bringsthe endless novelty releases a ton of dopamine in our brain causing us to

  • want to watch more all while decreasing our ability to focus on less stimulating things

  • in general.

  • What you want to do is consume content that is long with little stimulation.

  • A great example of this are education videos like Ted-Talks and interviews.

  • These are pieces of content that are slow paced and focus on only a few topics throughout

  • their entirety which make them a good addition to your mental diet.

  • Other variations of content such as audio books, blog posts, podcasts, and even documentaries

  • are healthy as well.

  • What you want to do is make sure that you are consuming some content in these forms

  • on a daily basis and slowly try to aim for it to be at least half of what you consume

  • over time.

  • Again it's totally fine to use social media on a daily basis, but you need to balance

  • it with some healthier content consumption.

  • Another important thing to addis when consume content you have to try your best

  • not to multi-task.

  • Because checking social media on your phone while watching a Ted-Talk is equivalent to

  • eating a cake while eating a salad.

  • It's not going to help at all.

  • And when you consume content you should try your best to finish whatever you start.

  • Make a habit of reading the entire article.

  • Or watching the entire video.

  • Or finishing the entire chapter.

  • This will allow you to train those focus muscles even outside of the mental gym.

  • And that's it, the solution to improving your focus depends on how much you train your focus

  • muscles and also what sort of content you consume on a daily basis.

  • There really isn't a shortcut, just like how there isn't a shortcut with losing weight

  • it's an ongoing battle and a lifestyle change that you have to make.

  • I hope this video was helpful and besides that guys stay tuned.

If you saw someone who was really really out of shape.

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A2 US focus consume content strength train everyday

How To Stay Focused Longer

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