There are no tricks, no gimmicks, no games. You are most focused when your motivation is aligned to the goal.
This is still somewhat true even for people with ADHD. The difference with ADHD is that low dopamine uptake results in shifts towards induced excitement stimuli that can be distracting unless the goal itself is so exciting as to result in ongoing obsessive behaviors.
If you really emotionally want something to be done you will apply the work to get it done full stop by motivation alone. When this alignment is present the thing that most gets in your way is poor decision making from fatigue. This is how mammalian brains are chemically wired.
So, if you want better focus don’t change your actions. Instead know exactly what to do and why you want it with extreme clarity.
2. I do a low carb diet and only eat within a four hour window (12pm to 4pm).
3. Use a RSS client (I use newsboat) to curb consumption of content. This means I only consume Youtube and blog content I see via my rss reader (keeps me from scrolling and clicking around Youtube). I use a newsboat mapping to open the Youtube link in mpv to view the video (so I don't go to youtube.com).
4. Use a pomodoro timer and try to get at least eight solid pomodori a day. Ideally, I'd get around 12 on great days.
5. Take some time to read/learn every day (but don't count towards your daily pomodoro).
Currently I'm mostly trying to avoid overstimulation from infinite content feeds.
Have been using an extension called socialfocus to remove some addictive hooks from social media sites (e.g. removed reels, Reddit subreddit feeds, YouTube explore page and thumbnails). It's been really effective because it doesn't feel like a "block", but rather just a way to make the sites a little less sticky. Even something as small as removing posts and comment counts on HN has made a difference because I need to consider each post on its merits instead of using engagement levels as an indicator for what is worth reading.
Another thing I'm experimenting with right now is blocking scroll. I've generated a small tampermonkey script that prevents scroll and instead adds buttons to scroll up/down the page. I'm hoping that introducing some friction here removes some addictive aspects of content consumption (mostly rapid scrolling to the next interesting piece of content).
I have developed a habit of disabling anything that calls for my attention when it's not warranted. This includes notifications, feeds and suggested content.
I also delay or debounce justified calls for my attention, because some things can be combined into a daily/weekly/monthly digest.
The most effective thing for me has been reducing distractions on phone and computer.
I systematically turn off notifications and consciously avoid sites/apps with algos to keep me in. I also keep distracting sites away from favorites or quick links.
I only have focus when I'm doing something I really want to do.
Unfortunately that something changes frequently and I got burnt out frequently too, so the total number days of focus a year is mostly likely less than 30 days, and less than 6 hours every day.
My answer seems so simple and obvious: avoiding algorithmic redirection/consumption of my attention unless I am absolutely choosing to take on that risk. Ironic as posting this comment is.
One could go a step further: Get off of electronic media entirely, at least when one needs to focus. (Yeah, that's hard if you're trying to focus on writing code...)
I think with our modern day lives it's tough to accomplish. There is more multitasking going on our part, some of it necessary for work or social relations, so we learn to switch easier. The downside, it becomes harder to focus. Not to discourage, just to say it'll have to be long term work, commitment.
Personally, I try to:
- prioritize older, existing projects,
- have an explicit daily schedule,
- keep a handwritten journal (just as a commitment to be away from the computer).
Helps a little bit.
And in actually answering the question, one occasion where my focus was certainly higher than average is when I had an opportunity between jobs to travel for a few months to another country. I had a laptop with me but for security reasons there was hardly anything on it, just basic browsing. I didn't even have passwords for my Netflix account, etc. Quite quickly I could focus really well on just a few tasks, say learning a new language. Of course, such a solution is hardly applicable in most cases.
I shut down (other) screens (e.g. when I need to laser-focus to write something). I keep the working laptop on. Then I meditate for 3-5mins (to calm the mind). Then I do 10-20 push-ups (to get the blood flowing). Then I drink half a glass of water (when in doubt, always hydrate!!). Then I start typing and I don't stop until I hit page 3 or 4 (pure text - minimal formatting)(beautification/graphs/images/etc. I add them in 'the end' so I don't disrupt 'the flow').
just gonna echo what everyone else here has already said: eat right (that doesn't mean crash diet, it means making sure your body has what it needs but not in excess), sleep right (go to bed and wake up at the same time every day, even on weekends), exercise (I take two 15-20 minute exercise breaks every day) and stay away from endless algo-curated feeds.
i'd say its subjective based on my overall interest in the subject matter im asked to focus on.
i will assume it is focus on a work related task..
it helps a lot to find your happy place; rest (sleep and time away from said thing-to-focus-on) does wonders. its all too easy to go over the limit and keep working on a task trying to "bang it out" - take care of yourself first before you can take care of anything else.
background music, or background silence does wonders for me; but everybody will be different. try to take some mental notes on what derails you from a task - if its just "tired" then take a break (context switch to something else) - if its "stuck on problem" - walk away and casually think about it (or try to think of other paths to solving a task)
Stimulants: very effective but come with some heavy costs, I’ve tried basically all the adhd meds including the non-stimulants, each has their own pro/con balance, ultimately I find by the end of the day I am burned out from being locked in all day and it impacts my relationships.
Supplements: I’ll probably never stop searching but I’ve yet to really come across anything that reliably works, the only possible way exception here is taking l-theanine with morning coffee to flatten out the caffeine kick.
Pomodoro: seems to work really well but you have to actually do it, I can have the timer sitting under my monitor by if my mind is in Alice in wonderland mode it may as well be on the moon.
Binaural beats/coloured noise: seems to help though I’m just using Spotify so they’re probably junk anyway.
Phone: unfortunately I’ve not been able to find the right balance of utility and consumption when comes to my phone, feed style apps, variable reward interactions and etc just fuck me, ive tried dumb phones, adding friction by using a tiny phone, locking down features and apps, I’ve literally spent thousands of dollars churning through devices and hundreds of of hours searching for that holy grail that will save my focus.
Books/systems: bullet journals, to atomic habits of highly effective people, great ideas but nothing has stuck.
What works: other have mentioned, doing things you enjoy, this is key, and why meds are tricky, once I’m engage and hyper focused, I’m locked in, but if I’ve taken a stimulant it feels like I’m on the verge of mania.
Diet, exercise, and sleep - critical I don’t know if this is the starting point or if I get organised and focussed when I’m in a good flow.
What I suspect is the silver-ish bullet: some kind of mediation/mindfulness practice, all signs point to this but I struggle to even try to start so maybe I will do that today.
The 'right' weed. Keeps me hyperfocused for days, have to forcefully remind myself to stop, stretch, drink, eat, piss&shit, wash, sleep. Or my cats will :)
Also works with Tramadolhydrochloride (for me, in light and time-delayed dosages)
There are no tricks, no gimmicks, no games. You are most focused when your motivation is aligned to the goal.
This is still somewhat true even for people with ADHD. The difference with ADHD is that low dopamine uptake results in shifts towards induced excitement stimuli that can be distracting unless the goal itself is so exciting as to result in ongoing obsessive behaviors.
If you really emotionally want something to be done you will apply the work to get it done full stop by motivation alone. When this alignment is present the thing that most gets in your way is poor decision making from fatigue. This is how mammalian brains are chemically wired.
So, if you want better focus don’t change your actions. Instead know exactly what to do and why you want it with extreme clarity.
1. I run 5k every morning.
2. I do a low carb diet and only eat within a four hour window (12pm to 4pm).
3. Use a RSS client (I use newsboat) to curb consumption of content. This means I only consume Youtube and blog content I see via my rss reader (keeps me from scrolling and clicking around Youtube). I use a newsboat mapping to open the Youtube link in mpv to view the video (so I don't go to youtube.com).
4. Use a pomodoro timer and try to get at least eight solid pomodori a day. Ideally, I'd get around 12 on great days.
5. Take some time to read/learn every day (but don't count towards your daily pomodoro).
Do you "cancel" the pomodoro if you have to make a call or brew some coffee or go to the bathroom?
Currently I'm mostly trying to avoid overstimulation from infinite content feeds.
Have been using an extension called socialfocus to remove some addictive hooks from social media sites (e.g. removed reels, Reddit subreddit feeds, YouTube explore page and thumbnails). It's been really effective because it doesn't feel like a "block", but rather just a way to make the sites a little less sticky. Even something as small as removing posts and comment counts on HN has made a difference because I need to consider each post on its merits instead of using engagement levels as an indicator for what is worth reading.
Another thing I'm experimenting with right now is blocking scroll. I've generated a small tampermonkey script that prevents scroll and instead adds buttons to scroll up/down the page. I'm hoping that introducing some friction here removes some addictive aspects of content consumption (mostly rapid scrolling to the next interesting piece of content).
I have developed a habit of disabling anything that calls for my attention when it's not warranted. This includes notifications, feeds and suggested content.
I also delay or debounce justified calls for my attention, because some things can be combined into a daily/weekly/monthly digest.
I maintain a post about it: https://nicolasbouliane.com/blog/silence
The most effective thing for me has been reducing distractions on phone and computer.
I systematically turn off notifications and consciously avoid sites/apps with algos to keep me in. I also keep distracting sites away from favorites or quick links.
I only have focus when I'm doing something I really want to do.
Unfortunately that something changes frequently and I got burnt out frequently too, so the total number days of focus a year is mostly likely less than 30 days, and less than 6 hours every day.
My answer seems so simple and obvious: avoiding algorithmic redirection/consumption of my attention unless I am absolutely choosing to take on that risk. Ironic as posting this comment is.
One could go a step further: Get off of electronic media entirely, at least when one needs to focus. (Yeah, that's hard if you're trying to focus on writing code...)
I think with our modern day lives it's tough to accomplish. There is more multitasking going on our part, some of it necessary for work or social relations, so we learn to switch easier. The downside, it becomes harder to focus. Not to discourage, just to say it'll have to be long term work, commitment.
Personally, I try to: - prioritize older, existing projects, - have an explicit daily schedule, - keep a handwritten journal (just as a commitment to be away from the computer).
Helps a little bit.
And in actually answering the question, one occasion where my focus was certainly higher than average is when I had an opportunity between jobs to travel for a few months to another country. I had a laptop with me but for security reasons there was hardly anything on it, just basic browsing. I didn't even have passwords for my Netflix account, etc. Quite quickly I could focus really well on just a few tasks, say learning a new language. Of course, such a solution is hardly applicable in most cases.
I shut down (other) screens (e.g. when I need to laser-focus to write something). I keep the working laptop on. Then I meditate for 3-5mins (to calm the mind). Then I do 10-20 push-ups (to get the blood flowing). Then I drink half a glass of water (when in doubt, always hydrate!!). Then I start typing and I don't stop until I hit page 3 or 4 (pure text - minimal formatting)(beautification/graphs/images/etc. I add them in 'the end' so I don't disrupt 'the flow').
Focus Toolkit: Tools to Improve Your Focus & Concentration | Huberman Lab Podcast #88 by Andrew Huberman
https://www.youtube.com/watch?v=yb5zpo5WDG4
[dead]
Delete tiktok, delete insta, delete twitter, play chess
just gonna echo what everyone else here has already said: eat right (that doesn't mean crash diet, it means making sure your body has what it needs but not in excess), sleep right (go to bed and wake up at the same time every day, even on weekends), exercise (I take two 15-20 minute exercise breaks every day) and stay away from endless algo-curated feeds.
When I get distracted, I quietly count to 30 in my head to reset my focus.
i'd say its subjective based on my overall interest in the subject matter im asked to focus on.
i will assume it is focus on a work related task..
it helps a lot to find your happy place; rest (sleep and time away from said thing-to-focus-on) does wonders. its all too easy to go over the limit and keep working on a task trying to "bang it out" - take care of yourself first before you can take care of anything else.
background music, or background silence does wonders for me; but everybody will be different. try to take some mental notes on what derails you from a task - if its just "tired" then take a break (context switch to something else) - if its "stuck on problem" - walk away and casually think about it (or try to think of other paths to solving a task)
Eating healthy and exercise. It's a lot easier to focus when you're in a good mood
Take off the headphones and close the laptop and go for a walk or drive. There is something about being in motion that helps thinking.
10mg methamphetamine (i have adhd, your experience may vary)
Stimulants: very effective but come with some heavy costs, I’ve tried basically all the adhd meds including the non-stimulants, each has their own pro/con balance, ultimately I find by the end of the day I am burned out from being locked in all day and it impacts my relationships.
Supplements: I’ll probably never stop searching but I’ve yet to really come across anything that reliably works, the only possible way exception here is taking l-theanine with morning coffee to flatten out the caffeine kick.
Pomodoro: seems to work really well but you have to actually do it, I can have the timer sitting under my monitor by if my mind is in Alice in wonderland mode it may as well be on the moon.
Binaural beats/coloured noise: seems to help though I’m just using Spotify so they’re probably junk anyway.
Phone: unfortunately I’ve not been able to find the right balance of utility and consumption when comes to my phone, feed style apps, variable reward interactions and etc just fuck me, ive tried dumb phones, adding friction by using a tiny phone, locking down features and apps, I’ve literally spent thousands of dollars churning through devices and hundreds of of hours searching for that holy grail that will save my focus.
Books/systems: bullet journals, to atomic habits of highly effective people, great ideas but nothing has stuck.
What works: other have mentioned, doing things you enjoy, this is key, and why meds are tricky, once I’m engage and hyper focused, I’m locked in, but if I’ve taken a stimulant it feels like I’m on the verge of mania.
Diet, exercise, and sleep - critical I don’t know if this is the starting point or if I get organised and focussed when I’m in a good flow.
What I suspect is the silver-ish bullet: some kind of mediation/mindfulness practice, all signs point to this but I struggle to even try to start so maybe I will do that today.
Motivation primarily.
Then, trying to be aware of when I context switch.
Deadlines and practising discipline.
The 'right' weed. Keeps me hyperfocused for days, have to forcefully remind myself to stop, stretch, drink, eat, piss&shit, wash, sleep. Or my cats will :)
Also works with Tramadolhydrochloride (for me, in light and time-delayed dosages)