What we see depends on what we look at. What we look at depends on what we see. – the Daily PlanIt

Just as we can hear a sound without really listening, so too can we see something without really noticing. And it is the listening and noticing that improves life. This is the reason why focus is the key to so many things. The difficulty is that it can be hard to gain focus and to retain it when life is full of so many interruptions, notifications, and distractions.

Four ways to TEND to focus:

1. • Tame external and internal distractions

• • Embrace values and end procrastination

• • Notice the feedback

• • Dedicate time to priorities and feel flow

Tame external and internal distractions

To maintain focus, train yourself to forget about distractions. External distractions and interruptions can be challenging, so Design Your Ideal Workspace to help with these. Turn off notifications, use headphones, and put out a do not disturb sign. Also be aware of your own favorite internal distractions and practice strategies to overcome procrastination and maintain motivation. Use discipline but also take breaks and get creative.

Embrace values and end procrastination

Find motivation by knowing what is most important to you. Choosing VIP AIMS that are active, inspiring, meaningful, and significant is easier when you follow your values. Start by mapping your values to find your guiding principles. Then learn how to create a value statement of what you do and why, which becomes a power tool for purpose by providing incredible focus as well as direction. Understand procrastination triggers and solutions.

Notice the feedback

If you can not measure it you can not improve it. – Lord Kelvin

Measures matter, so feel the feedback. We need to know how we are doing. It’s not fun if we don’t know we are getting somewhere. Feature your goals, keep them visual and visible, and review progress. The sweet spot is a place of high value and low effort, but some goals involve sacrifice and sometimes even pain. The Economy of Goals means that goals are more likely to be accomplished if the benefits outweigh the resources required to obtain it. End goals lead to a meaningful journey by providing intrinsic motivation.

Dedicate time to priorities and feel the flow

Find the time for top priorities. Block off peak time in your schedule to concentrate on what is most important. Becoming intensely involved in important work can lead to feeling the flow experience. To inspire flow, look for the right balance of challenge and skill. To prepare, take care of yourself with enough rest and a proper diet to be at your best. Follow a routine and run your day like an athlete to cue work flow. But also be curious and have the courage to explore new areas beyond your comfort zone.

• Forget about distractions
• Follow values for motivation
• Feel the feedback
• Find time for priorities

Focus on results and benefits for motivation

Procrastination triggers can grab our attention and prevent us from accomplishing the important things we really want to get done. Focus on the results and benefits of completing tasks to gain motivation. Benefits of setting and achieving goals include reducing stress, developing self-esteem, and more.

Focus and the the 4 Ps of Positive Pscyhology Practices

Positive shift happens when we practice activities that have been shown to increase happiness and well-being. Focus on the benefits of the BEMEASURING building blocks. Focus is a thread that weaves through many of the practices shown to increase happiness. The building blocks of Pause all require the ability to focus attention.  The practice of meditation is a way to train attention, and to breathe deeply can assist in the process. Both require an inner focus, while the ability to notice and be mindful can mean an outer focus. To Power Up, it takes attention to uplift ourselves and others and to be grateful. For Purpose, we must keep our focus on chosen goals, and to be in flow is to be so focused that you lose all track of time. For People, it takes attention to cultivate relationships, to notice emotions, and to communicate well. The challenge can be knowing when to pause and shift.

Resources to manage and maintain focus: Amazon affiliate links to books provide a small commission that helps to support the Daily PlanIt.

Books and talks

• • “Peak Mind” by Amishi Jha, TED talk How to tame your wandering mind, Big Think Revive Your Attention Span
  • “Deep Work” by Cal Newport, see this article at dansilvestre and watch his TED talk
  • “Making Ideas Happen” by Scott Belsky, TED talk and book notes
  • “Indistractable” by Nir Eyal, watch video (23:38)
  • “Hyperfocus” by Chris Bailey, watch his TED talk (15:56)
  • “Triggers” by Marshall Goldsmith
  • “Focus: the hidden driver of excellence” by Daniel Goleman, watch his Google Talk
  • “The War of Art” by Stephen Pressfield, watch Overcoming Resistance, try the 27 min. mini course
  • “Essentialism: The Disciplined Pursuit of Less” by Greg McKeown
  • “The One Thing” by Gary Keller & Jay Papasan
  • “80/20 Principle” by Richard Koch

More Resources

• Focus Guide from Nir Eyal at nirandfar.com
• Focus Guide from Zenhabits
• James Clear’s Ultimate Guide on Focus
• 10 Practical Ways to Focus Mental Energy at fullfocus.co
• The 3 Questions that determine the quality of your life from Tony Robbins

Learn more at A Mindful Moment, Challenge Yourself, Inspire Flow, and the Focus Pinterest board.

Explore more TED talks by speakers who are also authors at TED Talk Book Discussion.