The Psychology of Focus and The Productivity System | Rob Sutcliffe | Skillshare

The Psychology of Focus and The Productivity System

Rob Sutcliffe, Let's design stuff

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27 Lessons (2h 44m)
    • 1. Intro

      3:31
    • 2. Distraction is for life

      2:28
    • 3. What is Focus?

      2:27
    • 4. Multitasking

      3:34
    • 5. Decision Fatigue

      4:22
    • 6. Burn Out

      4:15
    • 7. Introvert or Extrovert

      3:18
    • 8. Spiritual Energy

      3:30
    • 9. Physical Energy

      5:49
    • 10. Mental Energy

      3:01
    • 11. Emotional Energy

      5:18
    • 12. History of an Open Plan Office

      3:56
    • 13. Attention For Sale

      4:20
    • 14. Chat Tools

      6:17
    • 15. Analysis Paralysis

      6:38
    • 16. Social Media

      2:00
    • 17. Inflexitime

      2:02
    • 18. Values

      1:08
    • 19. Focus schedule

      10:32
    • 20. Prioritising

      17:04
    • 21. Reducing and Removing Social Media

      5:36
    • 22. Saying No!

      8:13
    • 23. Reframing

      12:09
    • 24. Delegating

      8:15
    • 25. Physical Energy

      8:49
    • 26. Mindfulness

      13:47
    • 27. Thank You

      11:29

About This Class

The most important skills we need to thrive today are critical thinking, problem solving, the ability to acquire and understand complex new information... the foundation for all these skills is focus. 

Most people are training themselves to be distracted. Most people are learning shallow work styles that get little done. Learning to focus can give you the edge in a distracted world.

This course will give you a foundation of psychology in focus. We'll talk about your brain, your energy levels and your environment. The last section will be more practical, building on all this psychology, I'll be handing over the tools you need to get the most out your focused working practice. 

The psychology will give you an understanding of why your doing it and the tools will tell you how. It's important to me that you understand the reasons you're doing any activity so you'll continue using the tool for many years.

Transcripts

1. Intro: living in a world in a state of continuous distractions and multitasking has been stressing us out and making us produce low level work in a time when only the best highest achievers are going to succeed, were being taught how to be incredibly distracted, our workplaces have distracted our home lives or distracted on our social lives. Distracted. The most useful skills for you today would be to learn how to focus. Focus is the foundation for learning, critical thinking, problem solving on all the skills that people are lacking more more to give you that competitive edge. If you can focus just a little bit better than everyone else, you will be achieving much greater things you've ever fought to match them. Throughout this course, I will be teaching you about the psychology of focus will look at it in three different areas. The effects on your brain, the effects on your body and your energy levels, and the effects on your environment. Your scheduled for your workplace. Once this is in place, we're going to look at the productivity system. This is the toolbox of things that you can use right now to improve your productivity in your focus in six months time. If you're having some focus issues, you can dive back into the toolbox, pick out the tool you need and just watch that one video in isolation. The psychology will teach you why you are doing these things. That toolbox will prescribe exactly how to do. My name is Rob Sutcliffe. I was diagnosed with dyslexia when I was about 10 years old. Regardless of this, I have a senior software developed a job I have in the past managed teams of designers. And in my free time I could do side projects like this because I have taught myself how to be productive and focus. Despite these learning difficulties, this has bean a fascination of mine since I was 10 years old, partially out of necessity. I came bottom of my class and most subjects in school, and the only reason that I could hold down a normal life is because I've taught myself how to be productive. This course would be equally suited to a team leader who wants to keep the team focused but also enjoying their work and keep me happy and healthy minds. It would be useful for a parent or teacher who wants to make sure they're raising their Children to not be distracted on learning how to use focus and deep work. And, of course, it would be useful for someone with a full time job who wants to learn how they can use a couple of extra hours, a day or a week so that they can really focus and make their side projects actually happen . Packed into the next 2.5 hours is all the skills and tools that I know to take me from the bottom of the class to the top of the employment pile. I guarantee that you will save back 2.5 hours within the next month because your work will be much more focused and you'll be getting higher quality work done in less time. This is a subject I'm really fascinated in, so I really hope that comes across in the course. I really hope you enjoy it, and I hope you get a lot out of it. So sign up now, please let me know how you get on 2. Distraction is for life: with the next generation of Children growing up today have been told that they need to learn to program in schools. A lot of Children are learning skills, which will. We weren't perhaps need or have jobs for in future. So schools are beginning to teach programming, but not enough. Something like one in five schools is taking this seriously. Four out of five are getting left behind, but a student who learns programming isn't enough. They're learning how to program now, where if they're also learning at the same time how to be continuously distracted because Children at younger ages have mobile phones with Snapchat and Instagram, and they're continuously getting distracting messages, which not only is training them to think in a certain way, but it's growing different parts of their brains in the wrong ways. It's very important for people at development stage in their life to be able to develop focus. But it also means that anybody who creates the ability to deep focus will have a massive advantage in the future. Various different universities and professionals have had quite conflicting views and different research on how much social media and the Internet effects Children's brains in the long term. Some people believe it is completely rewiring their brain to be more distracted. We cannot be too sure. What we do know is that people's attention spans are getting much shorter. Our brain is designed to allow distractions to win. A couple of 100 years ago, our ancestors did not survive by not paying attention to lions jumping out at them or other distracting sudden events. So our brain is actually wired to look for distractions. Now, every movement in the background or sound that you over here is something that's distracting you. And although you're not aware of it consciously, it's affecting how your brain is processing information, so the actual physical space urine is very important. So in this video, we simply talked about how allowing yourself to be distracted and not focusing is not just affecting you today and how will you work today? But is learning bad habits that can affect you for the rest of your life? 3. What is Focus?: way before we get into the nitty gritty of the psychology or the how to advice, let's first establish what is focus. Often at this stage, people will quote Steve Jobs from 1997 in a company meeting where, he said, people think focusing is about saying yes, but it is not. Focusing is about saying no. Basically, when we say yes toe one thing, we ultimately need to say no to a 1,000,000,000 other things. And if we're really, really going to get totally involved, if one task or one activity, we have to say no to more things. Focusing is more about being absolutely brutal with things that we say no to and refused to do than the things that we say yes to. Not only is this really, really hard to prioritize, but one thing that people don't always go on to quote is that Steve Jobs then said that focusing is about saying no. And when you say no, you piss people off. It's hard now. Someone else who was quoted a lot at this point in any motivational speech is Ville Freddo Pareto. Now Pareto came up something called the 80 20 rule, or Parade Toes law. Back in university in 18 96 he wrote a paper about how 80% of the peas came from 20% of the peoples, and he had a whole series of different bits of research to back this up to like, 80% off the land in Italy at the time was owned by 20% off. The richest people know I've fallen for the mistake in the past when doing freelance work of basically doing any work. If someone's paying me enough money out of fear that I won't have other work to do that kind of thing. And actually the best thing I found was TC, which work I find the most rewarding and which one is the easiest customer to work with, and ultimately the one that pays the bills the best. Focus all my energy in that project and try and get more projects on a similar vein and say no as much as I can anything else? So let's say that focusing is prioritizing what is the most important thing for you to do, or at least the 20% off most important things for you to, and then the ability to say no to everything else, and this is quite complicated because saying no is saying no to every distraction that you have. 4. Multitasking: when we form new memories or when we access old memories, we use the hippocampus, a little worm shaped bit of our brain. But when we get distracted, the little sort of head of the worm called the amygdala, lights up instead. Now the amygdala is kind of related to survival instincts and fear, for example, so if you were a cave man and a lion jumped out at you, the amygdala is the thing that I remember is that the line is dangerous. And so when you get distracted, it's the first thing that kicks in to say, Is this distraction a danger? And it draws attention away from your hippocampus, which is normally used for memory. Also, if we over work there, Michaela or it kicks in. Too often, it's related to anxiety disorders. Obviously, a cave man who has lines jumping out of him continuously is gonna be pretty anxious now. At the University of California, they did some brain scans of people trying to memorize some stuffs and people trying to learn some things, and they noticed that you know, the hippocampus is lighting up quite successfully, but if they played some background sounds, the hippocampus stopped lighting up so much, and instead this theory, Artem lit up instead. Now the Serie Autumn is not going to do the job as well, because it's not your brains first choice. But it's also been related to Parkinson's disease on Maybe it's used more for remembering physical memories like how toe walk or how to pick something up so overworking and damaging . This cannot then obviously, be related to Parkinson's disease. Now, as we switch between different brain functions and different modes of thinking, we're using our prefrontal cortex. Now. The prefrontal cortex is used to help us prioritize and make decisions, but over time it's going to get fatigued. So if we keep flicking between different tasks, we're tiring out the part of our brain, which is used for decision making and assuming the task itself requires some decisions were going to be making those decisions much, much worse. This could explain why a stressed out businessman will not drive particularly safely on their way home now. One thing to point out here is we never really multi task. We just switch rapidly between different tasks. If you believe you are working on three things at a time. All you're doing is switching much more quickly between these different tasks, and this is tiring out your prefrontal cortex much, much quicker. Research at the University of Sussex has even shown that people who multi task more have less gray matter. This research is currently inconclusive, as they're not aware if having less gray matter makes someone more lightly to multi task or if multitasking stops the growth of gray matter. But either way, people with less brain capacity multi task more. In this video, we learned that multitasking is actually worse for your i Q. Than taking drugs or having an entire night without any sleep. We also learned that when we multitask it, where's our brain now? And it causes us to actually work worse or make worse decisions. And in the long term, multitasking canvas, anxiety disorders and mental problems 5. Decision Fatigue: I recall speaking to somebody about alcoholic relapse once and how an alcoholic is much more likely to relapse and get a drink if they've not had a good night's sleep or if they have no eaten I e. There already tired, they have less of that mental reserve. That energy left similar to how we might make bad choices if our prefrontal cortex is already tired. The argument here is that we have a finite amount of willpower, and the more tired we are, the less will power we have now. We can't expand the amount of will power we have, but there is always a finite amount. We're always going to run out. And as distraction is natural and our brains are naturally wired to be alerted by distractions, it requires willpower to ignore one. Now consider this a recent experiment. Two groups of people were sent on a lovely walk for 15 minutes. One of the groups was given a number to remember, whilst the other was just told to enjoy the walk. When they came back and they were put in a room together, there were some bowls of stacks around, some of them quite healthy snacks, some of them quite unhealthy. The people who had been asked to remember a number were more likely to dive into the crisps in the cookies, remembering that number had tired out people's brains and given them less willpower. If we take another example from Israel this time, research done to check equal rights in the prison system between Arabs and Jews checked 1100 different cases to see if parole was granted reasonably similar between different religions. But one very interesting finding was that you were much more likely to be granted parole in the morning. And part of this is down to the judge, similar to how, when we're tired, we sometimes just make decisions based on impulse because it's easier than really thinking through how much you want the cookie and how much is going to affect you. But sometimes we just avoid the decision altogether, which would obviously make us more likely to refuse parole to someone. This is the core idea in Daniel Kearney Mons book, thinking fast and slow every time we resist a distraction, or we resist flipping to a different task and staying focused on the one area we are saving our brain, but we are running down on our resource off willpower now this can be improved. You may have heard of the Stanford marshmallow experiment, where Children are put in a room with one marshmallow, and we're told that if they did not eat the marshmallow when the person came back, they would give them a second marshmallow. Now, the argument with this experiment is that if you then look at where these Children are 40 years later, the ones who could resist the marshmallow so they can get a 2nd 1 or delay the gratification were much more successful in the future. Now this is a relatively small study, and we don't really know if it's true. But we do know that if you condone, allay the gratification for drinking or smoking or sitting on a couch when you could be, go help for a run. If we can delay these gratifications, we generally have a much better life in future. But all of these require will power, so we are still using up a resource Now. In this video, we talked a lot about psychology experiments. We also talked a lot about food and willpower so good luck having the willpower to resist going and eating some snacks. Right now, we learned that resisting things uses up willpower. We also learned that distractions because their natural and our brains naturally want to give in to distractions. It requires willpower to avoid distractions. And we learned that willpower is finite. It will run out, the more we use it. And if we have to make decisions when tired, we will make bad decisions. And the more decisions we have to make, the less well we will make them. 6. Burn Out: way burn through these resource is faster than we replenish them over a long period of time . We end up in a state known as burn out. Burnout is an increasingly growing problem in Western society, as people work harder and harder and more and more hours. Unfortunately, people who feel deep down that there no adequate doing their job, they might just put extra hours into overcompensate something that Jason freed from 37 signals in his book Rework, referred to as throwing more hours a problem and expecting that it will fix it. This is also partly cultural in parts of Germany. It said that if somebody is still at their desk at 6 p.m. They can't be particularly good at doing their job and they would be looked down upon. But if somebody is still at their desk at 6 p.m. In America, they would be considered a hero, and people would think they must be doing a great job because they're overworking themselves and put in more hours in. So this could be cultural between different countries or officers. But in Sweden they found that a six hour work day is actually as productive as an eight hour work day because people have more time to replenish these resource is. And when they're at work, they know that only there for a set amount of time. So they just get the job done again. Back to Jason. Freed from the book, rework at his company's 37 signals, they started working a four day week during the summer months so people could go out and enjoy the sunshine on found that people got just as much done in four days as they used to get done in five. Because they feel like they should get on with the work more. In 1914 the Ford Motor Company decided to reduce the maximum working hours off its staff down to eight hours. At the time. This was really to try and be more humane to its staff around about the same time, it decided to double the staff's pay as well, and everyone was amazed to find that Ford was actually now Mawr, productive as a result of their work, is actually working less hours. So what is the number of productive hours in a day? Well, luckily for us, the U. S. Bureau of labor statistics has done this work for us, and it's found out that it's actually a lot less than eight hours. In fact, it's less than half of eight hours. It's not even three hours. It's two hours and 52 minutes. The rest of our time is spent searching on social media, reading the news, making hot drinks on chatting to our friends. Now, according to some other research that was published in the fast company, the most productive workers work in blocks of somewhere in the region of 52 minutes, and then they would take a break of approximately 17 minutes. And that break is better spent if you get up from your desk or your workstation or wherever you work and you take a walk. So if you see someone in your office who within an hour of being there gets up and goes for a 15 minute walk there, probably more productive than you Now, in this video, we learned that when we're tired out from decision fatigue or our willpower is completely diminished because of all our decisions we need to make. If we carry on trying to do those things trying to use our willpower trying to make decisions. We're going to end up with burnout. Maybe we top up with coffee to ignore the symptoms, but we are eventually going to burn out and not being sick for a period of time. And the essentially will catch up with us, the average person, or at least the average American person. Is it productive for around three hours a day? So don't beat yourself up about it if you're not achieving more than about three hours of productivity a day, and ultimately our focus or attention works in blocks off up to about 50 minutes, at which point it's best to stop trying to focus and take a 15 minute break and get away from the task and come back later. 7. Introvert or Extrovert: When people talk about where someone gets their energy from, they often talk about the difference between an introvert on an extrovert and say that an extra vote is going to get energy from social situations of being around people. This kind of person would be better in a sales role, for example, because they spend a lot of time communicating. Where is an introvert? Gets more energy from being on their own and doing smaller tasks by themselves. This person would be better off in a programming role or a design role. In reality, about 90% of people are ambivalent and to get their energy from a whole array of different things and lose energy on a whole array of other things and even those who are introverted or extroverted, it's probably more situational. Probably some people give them energy, and some take it away. Some introverted tasks, like working on programming, might techno energy away, where something like painting might give them energy. The age old idea off introverts and extroverts is a little bit dated and not something that's so widely believed anymore. But certainly different tasks can give some people energy whilst take energy away from others. So maybe you and the people around you get your energy in a much more complex tapestry of different ways. And unless you want to look a little bit deeper and talk about it with your team or your family or anyone you work with, you're not going to really identify these. I've done multiple personality tests over the years, and the one but I found to be the most in detailed. All the most accurate for me has been the Myers Briggs. Now this website, 16 Personalities is a free website that lets you just answer some questions, and it will try and guess which one off 16 different personality types you are now. Each of those personality types is much more in depth than just saying introverted or extroverted. But obviously it's not as in debt saying exactly who you are. So I like to use the results of this as a talking point to start a conversation with other people in the team I'm working with or other people in my life. And even if you work on your own, it could be a good idea to do the personality test and then have a think about the results or have a talk through them with someone else to just get a much better idea off, where you get energy and where you do not get energy in your life. So introverts and extroverts are either end off a sliding scale and you're somewhere in between the two. There are many other aspects of your personality, and it's worth exploring those and the aspect of the personalities of people that you work with and around. This will help us understand what kind of tasks we can focus on easily or in what ways we could do those tasks to make more appropriate for us. And we don't fit into nice, neat little boxes, and we aren't the same person we were this time last year. Just because somebody is 99% the same as us, it does not mean that we are capable off getting energy from the same tasks as them 8. Spiritual Energy: that way. You know, in the book The Power of Full Engagement by Tim Lower and Tony Schwartz. They talk about these four different kinds off energy. They talk about spiritually emotional, physical and mental energies that we have, and they talk about how we assume we can spend unlimited energy on mental and emotional issues. We can just keep going. But when it comes to physical or spiritual energy, we believe that our resource is are much smaller than they actually are. So perhaps we underestimate our physical and spiritual energy, and we overestimate our mental and emotional energy. So what is spiritually energy? This is a strange one to start with. Well, if we go back to the power of full engagement, there was two types of spiritual energy that they spoke about their, which was a spiritual strength and our spiritual flexibility. So you're spirituals. Strength is your commitment to your deepest values, even for some kind of personal sacrifice. And your spiritual flexibility is your tolerance for other people's values. If you're working in a team and you don't tolerate others values, particularly, you're going to tie yourself out and loose focus much more quickly. It's worth looking for, where in your life you make sacrifices because you care so passionately about that with time, whether it's with money, whether you sacrifice choices, where do you make sacrifices in your lives? Because this is where your strong values are. It's also worth exercising your spiritually flexibility because this allows you to perhaps occasionally do something which isn't deeply aligned with their own values, because it's going to help a cause as a whole. But on top of this, we really need to see the value in what we're already doing. One experiment got participants to make a robot. I believe it waas out of Lego. They would then take the robot away and bring back symbol Lego and asked them to build another 1/2 the participants. They would take the Lego robots apart in front of them and asked them to build another one . That people who did not see the robot being taken apart were much more likely to carry on building them. They knew that the robot wasn't being used for anything, but they felt more value in what they were doing by not physically seeing it being disassembled. Sometimes people feel undervalued because they just cannot see the value of what they are doing. So try and see the bigger picture of any task you're working on, and it will help you focus by feeling more valued. So we assume there we can spend energy indefinitely in some areas, like mental and emotional energy, and that we can perform effectively without investing any energy at all in others, which is physical, and this one spiritually. We'll be looking at physical energy in the next video spirituals. Strength means that we get energy and strength from tasks that align to our deep of values . So it helps us to see the value in any task that we're doing it. So that's going to give us energy and help us carry on working spiritually. Flexibility is something we can exercise to help us increase our tolerance to other people's values and reduce the amount of energy. It costs us to work with others on things which perhaps a more valuable to them than to ourselves. 9. Physical Energy: If you imagine a marathon runner, they have running incredibly long distance over quite a long period of time, and we know that they don't do that every single day. They've put a lot off months and months of training into getting to that stage, and every day they've gone out and trained. They've probably been working to the edge of their ability and then maybe once or twice a week pushing way be on their ability so they can get an extra mile or two under their their furthest run. Now, when we pushed to the edge of our ability like that, we're kind of maintaining our physical fitness and we're definitely keeping ourselves healthy. It means that we can breathe more clearly and therefore think more clearly throughout the rest of our day and our lives. But on those days, when we push those extra two miles, we are working against our will power. We are make. We are depleting. Some of our mental resource is because as we work past what we're already comfortable with , there's parts of our body that say, I don't want to be running anymore. I want to have a sit down this is hard work. We are depleting some of our mental energy by having that that conflict in our mind between I want to sit on the bench. Andi, I want to carry on running to get to the end of my marathon now. We talked earlier about how multi tasking is worse for you. They're not getting enough sleep or taking drugs. But not getting enough sleep and taking drugs are still terrible for you. To have your mind fully engaged, you need to have your body fully engaged. This is important that we fuel this, and it's important that we rest this. So if you're not getting seven hours a night off sleep, you're not gonna focus particularly well. We know this, and this isn't a course about diet or exercise, but there are a couple of points I wanted to point out. One is that if you're really forcing yourself to eat a strict diet, or if you're really forcing yourself to run for one hour to beat your previous target, this is also wearing down your willpower and it's causing you mental fatigue. Really all you need to be able to function well and focus is maybe 20 minutes. Exercise outdoors a day and not eating McDonald's for drinking loads of beer. The obvious things you don't need a strict vegan diet and a two hour work out session in the gym. Often when we're working out, we're working towards a goal. I want to be able to run this far lift. This wiped and meeting these goals gives us, Ah, elation and really sense of achievement. But also it makes us not want to do the task so much afterwards, as you were forcing ourselves to do it in the first place, it tells us that we're not really enjoying the task, and it makes us want to do it less afterwards. Setting a goal we already know is no a great idea, setting a habit, a daily habit off a 20 minute jog, first thing in the morning or three times a week, going for an hour and gym class with a friend. This is a positive thing, and once you're in the habit will be enjoying it. But if we're really having to strain ourselves and push ourselves further, then it's eating away at our willpower on our other mental energies. Now, lots of high tech companies offer trackers for your exercise routines, and if you're trying to bribe yourself with emotional leverage to do the task, it may actually be diminishing your motivation. Overall, you don't need to track your run to know that it's improving your health. You feel good after the jog, and that is what will motivate you to do it in future. So try and avoid using some high tech trackers or or trying to beat your best time every time you go. It might make you feel better in the short run, but in the long term, it's telling you that you don't enjoy the activity and that you're doing it as more of a chore. So in this video, we didn't really talk too much about health and fitness because it's not really a course about that, and it's mostly common sense. But if you aren't eating nuts and fruit and veg and you're not drinking enough water and sleeping enough and you don't have a healthy exercise habits, then it's going to affect your focus in negative ways. However, if you are pushing out of your comfort zone in physical ways, like you are cutting sugar out of your diet or if you are training outside of your comfort zone for a marathon, for example, you are already using up some of your mental reserve on that resisting sugar or forcing yourself to run further so it on those days or around those days, it will be harder for you to push beyond your mental reserve with other tasks. Like if you were writing your final paper for university, it is not the best time to train for a marathon or cuts out sugar on. We talked about the issues about goal setting, which applies to all types of energy, really, but it makes a lot more sense. We talk about physical fitness because we want to have our health and fitness for life. Whereas goals help us achieve short term problems on often result in us relapsing back to working the way we were before we started out on the goal, where, as with health and fitness, we want to achieve habit. Likewise, once something is habitual, like the example with cutting out sugar, then it requires less energy to know, eat sugar and future once it's part of our lifestyle 10. Mental Energy: No, our mental energy or our mental resilience is almost like car insurance, our brains endurance to keep going, and it's very important that we have strong resilience. But there are quite simple ways to improve this. The obvious way to improve our mental abilities are to meditate. Meditate, forces us to just focus on one simple area, are breathing, for example, and ignore everything else. This is obviously huge for focus. What is quite hard is to sit and meditate for more than about two minutes without getting distracted, or perhaps feeling that it's no productive. So is quite useful to have a meditation group, perhaps a work you could meet one day a week to sit down and meditate together, because this makes it much harder for you to just get up and walk off and think about something else. It surprised me how long I can meditate when, in a group alternatively on your own, you could join a meditation class. There's a lot of free ones or very cheap ones, which can be incredibly good and incredibly useful on help you meet other people wanting to improve their mental resilience. One buzz words that we hear a lot these days is mindfulness. I've seen thousands of books called How to Be Mindful of Mindfulness for Busy People. But when I think of mindfulness, I really think about it. Being the ability to focus on one task on one way to practice and improve our mental resilience is to do a task where you have to focus fully on that task for example, rock climbing or or wind surfing or something where 100% of your focus is on that activity . Because if you slip, you're gonna fall and your mind is fully engaged in that activity. But alternatively, you can practice being mindful with very simple tasks. For example, when you're washing the dishes after a meal, how about you have no distracting sounds in the background and you focus 100% on the feeling of the water on the experience of Washington's plates, and you'll find that not only is incredibly peaceful, it makes you feel good, but the more you do that you're practicing your mental resilience, and you're increasing the length of time you can focus on one single task. So in this video, really all we talked about what's that to increase your energy reserves for mental energy. The best task we can do is meditate. All do a simple task mindfully where we are not thinking about anything else other than that one task that we're working on and just be fully engaged in that task. If we push outside of our comfort zone doing this regularly, we're going to increase our ability to focus. 11. Emotional Energy: now I'm no therapist, but I would like to talk about your emotions for a minute. In our modern day times were lead to believe that our positive emotions are good for us. On our sad, depressed emotions are bad for us. And if we feel bad about something, we need to push that down inside and pretend it doesn't exist. The problem with this is we end up with an emotional block. Now. Emotion means energy, emotion, and that's why we're talking about it in this section about energy. If you have ever grieved the loss off a loved one or you know someone else who has, you will know that it's incredibly tiring. You might need to be sleeping quite a lot of hours a night, and this is because the emotion is very heavy on you, and it takes a while to work its way through you. If somebody does not fully complete the grieving process, this sticks with them and they have toe work to release this blockage. Now grieving is quite a severe negative emotion. But imagine just someone at work upsets you, and you hold onto that negative emotion that's going to cause an emotional block, and it's going to be hard for you to be fully engaged. Expressing your anger is fine, but if you let it build up, you may end up having to express it in an unacceptable way, and it might be hard for you to focus on your work whilst that emotional blockage is there now, the best thing to do if you can feel any emotional blockages and in negative emotions that may be blocked is to talk it through with a friend or if you need to get professional help now, this could be hard. Sometimes if there is a specific person who is causing an emotional reaction in you, and you might need to speak to them about air in the practical sex will be talking about assertiveness and assertiveness. Essentially, is respecting another person whilst still respecting yourself to a similar degree. This gives them the opportunity to respond, explain themselves and perhaps deny the problem altogether. But it still allows you to speak about and move that blocked emotional energy, Albert Einstein said. We see the world not as it is, but how we are now. What he's referring to is sometimes we might be angry because we feel someone else has done something to us. But actually, we have our own filter of the world. Now, if from speaking to somebody, we haven't reached some kind of resolution where we feel like any negative emotions have Bean moved, there are two possibilities for why this might be one is that they are not capable off seeing our point of view, and the other is that we are not capable of seeing there's now. The first thing to consider is maybe we are not able to consider there's, and for this we can use a technique called reframing. If we write down the core problem that we have with the other person, for example, maybe they're always rushing their work and their sloppy and you think they bring the team down. You could write this on a piece of paper, and then you could try and justify it for them. Think of different reasons. Maybe they're in a rush because they need to get home to help six son. Or maybe you could find examples off times where they've actually put a lot of effort into the detail of what project and they've done a really good job. Alternatively, you could think off tests you could do to challenge This assumption in the real world, for example, may be looking at the actual output that they achieve in a week and how many mistakes there are and actually getting some kind of supportive data to prove your theory. Now, if it turns out that you've tried the reframe technique and it turns out that you believe they are wrong and it's someone that you have to work with or it could be a family member or whatever and then the other option is that it is in some way their fault and the best way you could express anger in a civilized way if you can't talk out with them, and it is definitely the other person's fault. It is a technique called angry letters. You can handwrite a angry letter to them about all the things that really make you annoyed , and then you can just throw the letter away. You don't have to actually send it the act off. Writing the letter out helps you move that angry blockage so we can increase our emotional energy reserves if we remove any blockages now normally are blockages are negative emotions , and they normally revolve around someone else because those are the ones which are hard to express. We can express these by speaking to someone in an assertive way, and I will look at an assertiveness techniques in the toolbox section there. But if this doesn't work, we may have to try reframing our own beliefs or just expressing our anger for them or discussed or whatever the emotion in a more civilized way. 12. History of an Open Plan Office: no. If I said to you who invented the light bulb, you might be slightly mistaken if you said Thomas Edison. If you said the markers of which one off what's called Thomas Edison, you might be slightly more accurate. The markers was a collaboration of engineers and physicists and many different backgrounds of people who came together to research how to make a light bulb. There was 70 years of experience already out there in how to make a light bulb on. They built upon it, and they were the ones who successfully made it. They also invented several other things, and this was quite a good framework for future inventions. Innovations seems to come quite well from collaboration. When Newton was hit on the head by an apple and invented gravity, he was actually talking to someone else about an apple dropping. They started talking about the theory that would them become gravity. But after that conversation he went back to his lab and spent many months researching and refining that theory. Another common example is Bell Labs. Now this is talked about in Cal Newport's book Deep Work again, and he's talking about how in this lab so many inventions were made possible because different industries were working together in the same building. But unlike an open plan office, they were not sat on desks next to each other and disrupting each other. But rather they had separate rooms, and they would collaborate in the corridors. They would not be interrupting each other whilst working on this pushed innovation forwards because they could communicate to each other. But they still had their own sanctuaries where they could focus on their work. Bell Labs is where the solar cell was invented. The communications satellite fiber optic networking, the transistor was invented in Bell Labs. This was, ah, hive off new inventions at the time in 18 56 in the U. K. A government report said that people who think with their minds should have their own offices. They should have their own spaces so that their thoughts are not disturbed. More recently, a British news reporter, Jeremy Paxman, said that open plan offices tell employees what their boss thinks off them, which is that they're not important and they are replaceable. It's very much like the factory workers. During the Industrial Revolution in the 19 nineties, the open plan office started to go out of fashion, and people started to like this idea off various areas where you could sit. You could perhaps sit with your laptop in a slightly more quiet area, maybe work from home. Or maybe you can go into the office. And this is now the popular way off a a person who works with their mind working. Some of the disadvantages of this come in all the technology we have. That kind of simulates the nudging someone on the shoulder and asking them a question. We can be sat 1000 miles from someone we work with, but they can still interrupt our workflow so a lot off. The greatest inventions and greatest ideas in history have not come from a single individual, but they've come from a collaborative effort. However, the majority of the people's time was spent independently working through those ideas and working on those inventions. A very small amount of that was spent collaboratively. Working in close collaboration with others is vital, but not that closely. The rise of the Open Plan office was ultimately down to cutting costs and having less of a commitment for companies about who they're hiring 13. Attention For Sale: around about that time when we were worried about lions jumping out at us and easing us. This was around the time that food was scarce and the more land a tribe controlled, the more likelihood they had for success because there was a more variety of food and more potential to find food over time. We invented agriculture and agriculture was quite a strange move for mankind because suddenly we went from spending a few hours a day trying to find food from having toe work. From the second we wake up to the second, we go to sleep to try and farm our land and protect our land. This meant that we suddenly went from a society which needed more mobile land to a society that needed more and more labour and the human race changed their suddenly having a scarcity off time, this mental landowners started to lease out parts of their land to people. We started having slavery. All these things for hundreds and hundreds of years became bigger and bigger. Now, over time we have technology that can do farming. We have ways of farming with less space. Thank you's to technology. This means that the most important thing mankind has is information, and we moved into the age of information over time as we started writing and mass producing more books. And now we have the Internet. And now any question you could possibly ask you can ask Google and all information is available to all people. We can push technology forward faster and faster as all the information is out there and available. We've gone from a society that needs content to one that needs context on. Maybe that is why Google is now one of the biggest companies in the world because it's the one that helps us find the specific information we want. But now everything is available to us, and we have all these distractions out there with number one resource that we have a scarcity off is no longer land. It's no longer labor. It's no longer knowledge is attention. Our attention has been hijacked millions of times a day by companies trying to convince us of things or sell us things, and this wears down all those parts of our brains having to make those decisions as to whether we believe what we've been told or whether we want what we're trying to be sold is wearing our brains out. You may feel like you have a scarcity off time, but we already know that the average worker has about three hours of productive work a day . Why am I telling you this? Because the amount of times in your day that your attention is hijacked is growing and growing and growing. But the importance to keep your attention is also greatly more important. Hundreds of years ago, people dealt in slaves or land, and now some of the most expensive real estate in the world would be the sidebar of Facebook or the the Strip at the top of Google if you wanted to stay there for any significant amount of time, companies are using drastically more serious techniques to get your attention. Adverts are becoming more and more obscure so that they can grab your attention and keep you the little articles that pop up at the bottom telling you about. Look at these plastic surgery mistakes all desperately trying to find out how to get your attention and keep it. This is a mined field, Albert, and you only have a finite amount of willpower to survive it. A little bit of a battle cry at the end there, but I hope that helped hammer home the main point of this video, which was that our number one scarce commodity in society today is your attention. For example, air Facebook makes about $10 a year, £8 for every single one of its users because for the advertising you see on the data they get, and this is harder and harder work for us because we're drawing from that well of resource . Is that decision making about willpower? All those mental resource is that we need to focus. We're using them up just by resisting these temptations and the worst, most tiring place. This is, of course, the Internet, which is the wild West of attention grabbing cowboys. 14. Chat Tools: how much this e mail cost us. You might be mistaken for thinking it costs us nothing, or you might be mistaken for saying it costs some 1,000,000 of a fraction of a cent because of the amount of storage it takes to keep that email. But actually, when you think about the amount off time used for writing on replying to emails, it does take quite a lot of time now. Originally, when humans first started sending letters to each other, you would need a man on a horse. That man would probably need some protection, and it would take several days for a letter together. Originally, a letter would taken estimated fifth of somebody's salary. It's an incredibly expensive way off communicating with someone else. So when somebody put quill to paper, they were sure that they needed to get this message to someone else. And they were very, very careful about how they worded it to make sure the other person would understand what is written in the message. Now there's a huge middle ground between these two things, but we have gone so far the other way. One article in Forbes magazine believes that broken communication is costing the U. S economy $1.5 trillion a year. Research at the University of California suggests that every worker gets an email on average every three minutes, and also that it takes around 23 minutes to get back into the frame of mind of what you were doing. This means that you never have a long enough period of time to ever get back into that zone . It's also estimated that the average person spends 28% of their week on e mails. And now, on top of all the e mails, we have instant messenger as well, meaning that you have a little icon pop up at the bottom of your screen telling you you have five new messages. You must read them now. And this is so similar to that lion jumping out back in caveman times that we have to click on it or use up willpower tow. Avoid clicking on it Now. Jason, freed of 37 signals, wrote an article called Is Instant Messenger Making You Sweat? And despite the fact that they were the creators of base camp back in 2000 and seven, he listed so Maney more disadvantages than advantages for instant chat, and I urge you to look up that article. He will go into much more detail than I could in this video, one of the important points I always think about with this over communication with email and messenger. About eight years ago, I was taking this car right here, park wonky. It's a Korean car. I was taking her across a land border between Mongolia and Russia, and the Russians had this strictest immigration of any land border that we crossed. We had to get five different officials to search our car and stamp and sign a piece of paper before we could proceed into Russia. Now, because there was five different people checking, you would assume this would be an incredibly secure border crossing. But because every single person knew that four different people would be searching the car , none of them were even slightly thorough. And this was the least thoroughbred, a crossing of anywhere we went anywhere in the world because each person felt the responsibility was on someone else in the group and not themselves. This works similar with a message if you send a message, but you know that person will be available on email or messenger 24 7 There is no reason for you to communicate your message clearly. For this reason, people feel much more comfortably now, writing out at incoherent message it and sending off and having the other person reply saying, I don't understand what you meant, and this could go back and forward several times, each time disrupting each worker for the next 23 minutes until they can get back into the task they were doing beforehand. One common reason this happens is that we've got into the frame of mind of believing that communication is productive and that every time we speak to someone, this is productive time. If somebody gets a message through and they forward it to 10 other people and saying, What are your thoughts on this? Or if someone has a document and somewhere in there is a question for someone else on, all they do is right. Can you take a look at this question mark and send it off? Really, there's no obligation for the person to even open that message or read it, but the person who sent it feels like they've achieved something. They get a dopamine release in their brain as if they had done something productive. Our brains have a hard time establishing when we've been productive as we communicate and we sit in meetings and we talk and chat. We believe we have been productive, even if we are not on. This means that after a 10 hour day at work, we can go home feeling satisfied that we had a good productive day, even if we just wasted other people's time. So that's a nice little passive aggressive note to finish on the now Various companies have tried to put a price tag on email. Now there were quite different. But one thing we do know for sure is there are a lot more expensive than everybody thinks. An instant messenger is my much worse. We put way less thought into our messages and we expect responses in much quicker time, meaning the person puts way less thought into it. And there's a lot less responsibility or a lot less reason to communicate even slightly. Well, there is no way we can focus toe any particularly good level, even if we're in the same room as a chat app we use up that mental reserve is that willpower? Every time we see the flashing light on our phone or a little bouncing icon in the corner of our screen telling us we have a new message, this will tire us out. It will wear us right down. There is no way we can do deep work, make good decisions off focus. Well, whilst there is a chat up going on And of course, I showed you some of my slightly pixelated old travel photos just so you know, I have a life. 15. Analysis Paralysis: executive coach Ray Williams said that people seem meetings as a waiter, sort of slack off and not have to work. It seems it feels like a break on. I've worked in places where people will sit in meetings from nine AM to five PM because we can claim that that was productive time whilst you were in the meeting. Ultimately, no meeting should be scheduled without an agenda beforehand. A status update is not an agenda for a meeting, and very, very few meetings require more than 30 minutes. If they've been thought about and the agenda's been written before, we tend to like to talk to kill the void of the uncertainty, essentially by talking. We believe that we're taking less risks in the task or the project at hand because we've discussed it with someone else and we've got their back up. The more scared we are of a project working out, the more we want to talk to someone and make sure that they're on our site so meetings can be productive. But much more often than not, they are a deadly cocktail. Not only do we have this desire to prove to ourselves we're being productive and maybe wanting a place to slack off whilst doing so. We also are very scared of making the wrong choice. And the more we talk it through with other people, the more we feel like we're moving towards the correct answer, even if we are not. In Ryan Holiday's book, Ego Is the Enemy. He talked about the fact that sometimes we talk a lot because it alleviates some of the uncertainty of a project. If we're scared about the outcome of a project, the more we talk about it, the less we're worried about the uncertainty. It's 2016 and this summer a friend of mine took me to the cinema to see Suicide Squad on. I came out amazed at how Hollywood can spend so much money and failed to make an entertaining film so badly. After speaking to my friend about afterwards, he was telling me part of the issue Waas, that they didn't know if they should make it really dark and serious or a bit of comic relief on this argument between these two different ideas ranged on for months on. They never really settled it. After looking into this in more detail. I found that this is a serious problem in Hollywood these days because they have less money . They have more fear about whether the film will work out, and they sit through more focus groups with people. Each time they sit in one of these focus groups, they might get to cut off some bad ideas from a film, but likewise they might cut some good ones off to. And every film ends up being incredibly bland and having no new ideas. And although it doesn't upset anyone with what they might consider about idea, it doesn't have anything particularly novel on you, either, because the refining process goes on for so long. Sometimes you might refer to this as analysis paralysis, where we're so worried about the outcome of something that we spend our entire time analyzing it. And if this happens within a group, we just continually call each other into meetings to talk about the thing we're worried about. If it will work out, everybody avoids making any decisions. I dearly, your agenda should have on it the decisions that will be made by the end of that meeting. Now, if you work on your own, And don't go thinking that you can get away with this because sometimes we have little impromptu meetings in our heads, don't we? And we sit there and we twiddle our thumbs and we don't get much done. Look how busy this guy is now. There's a big difference between being deep in thought, to come up with new ideas and just battling different thoughts in your head. Maybe try and have a similar approach to meetings and never sit and think about it for more than 30 minutes before either making a decision and moving ahead or maybe writing it down to think about later or talk it over with a friend. Remember, if you are tired out, if you've had to make a lot of decisions today, resist ah lot. Use a lot of willpower. Terrain. Those mental resource is you're not going to make a particularly good decision anyway, So if you are having a hard time making a decision, maybe you're procrastinating. But maybe you're just tired. Another issue that fear brings up is the fear that we might have been wrong before. It makes it very hard for us to drop our ideas. One common phenomenon online, which you might see if you look at reviews for this girl, so others is that people tend toe always give things of five star review. This is because they made the purchasing decision and they are smart. Nobody wants to give a one star review unless it's very bad that it's like admitting that they made an incorrect purchasing decision on nobody ever wants to do that. This is a similar problem we have in meetings where nobody wants to admit that the idea they had at the start could possibly be wrong. Throughout Cal Newport's book Deep Work, he refers to many top CEO Oh's who prevent having meetings in their schedule between certain hours of the day or on certain hours of the week on how this really helps them succeed. But my favorite example actually doesn't come from that book. And is Chris Duggan, who is the CEO at Better Works, which is a company of about 65 people who says that he refuses to have more than two meetings a day by having this limit. It means that he really thinks about if these are the most useful meetings and obviously stops him over time, believing that meetings more useful than they are and filling up his schedule with, Um, so meetings like email are a great proxy for actually being productive. We need to look out for where we are in unproductive meetings and have some rules in place to trying, and should we minimize them? Analysis. Paralysis is where we overthink a problem. Planning is good, but just like exercise, we can overwork it. And if we overthink a problem, we can come up with a solution which is far too complex and isn't right for the problem. We are just over thinking because in Texas feel more comfortable about the final decision as opposed to get a better decision. And we can simulate the negative effects off meetings If we're on our own, we can also have an internal dialogue and overthink things in our own heads, which is even harder to look out for and stop 16. Social Media: another common drain on our time at work that might force us to keep switching. Our focus is social media, particularly if we work for a small company or if we work for ourselves. We're led to believe that having several social media accounts is vital for us to do business. But actually, very, very few companies actually profit from this. In the book, Social Media is B s. They talk about how, when you actually look at all the people who profit from you, believing that it's beneficial for you to use these, you might be quite surprised. And you might wonder if it's really true. For example, Twitter itself exists purely because if the free content it gets from people like you who give status updates, people who make courses in how to market yourself on Twitter profit are multiple. Other people make different tools or give advice on how to excel in this area. But when you actually look at how many people really profit from such things, it's very, very small, and the chances are it is not something that you actually need to be doing. So the average person has five social media accounts and spends an hour and 40 minutes a day on social media, and that's the average person. If you believe you're achieving some kind of marked and go with your Twitter presence, you're probably spending even more time on that. How much is that working out for you? Are you part of the 90% who do not need to be using these social media platforms? So in this video, we just had one rial message, which is stopped using social media so much, or at least consider if it's worth your while. Most companies using social media do know, even benefit from it, and you are led to believe by, ah whole array of different people desperate for your business, that social media is beneficial to you and maybe it is not. 17. Inflexitime: problems that come from messaging tools and open plan office is on the way that we do business today are also spilling over into our free time with what we would call flexible time. This is where you might start work late one day, but finished late as well. You essentially can work the hours you want, as long as you get the job done. Now everybody assumes they're going to love flexi time, especially if we work for ourselves. We love the idea of getting out the office and being able to work as we want when we want where we want. But in reality, once people start working flexi time, they tend to peck at work all throughout the day, and every single time they pick up on email or a piece of work, their stress levels skyrocket back to where they were before, and it makes it much harder to have a period off rest in between. It means that we're trying to fit rest into a smaller period time and we tend to fill it with alcohol or fast food or something like that, because we're feeling so stressed and we don't have enough time to wind down and lots of people have reported the fact that they can now not switch off after hours. And all that residual attention and extra stress problems that we have during our working hours is now spilling out over our weekends and our evenings. It's important, even if you work flexible time to establish which hours you are starting work on which hours you are finishing. So in this short video, you talk about the dangers of flexi time and how it's vitally important to establish a schedule, because otherwise our hours spill out into all of our free time, and every time we do an extra piece of work, our stress levels spike up. So we need a schedule. It's also quite important to have a working place. If the place we try and work is the bedroom or the lounge, then those sort of stressful feelings are also going to spill out into our personal lives, and that's gonna make it harder for us to work. The following day 18. Values: Thank you for taking this course. I hope you've enjoyed it. If you have enjoyed it, please leave a review at the bottom. If you haven't for any reason, please send me a personal message and let me know what you would like to see. More off or less off in the future. And I hope to see you on another course against you. 19. Focus schedule: Now, this might seem like quite a short section, but I'm going to be getting you to pause a couple of times, so make sure you have an extra 10 minutes and also make sure you have a pen and a bit of paper. Okay, Now, in the section on spiritually energy, we talked about spirituals strength, which is how dedicated you are to your own values. You will sacrifice many things just to achieve things if they fit in with your values. And if something doesn't fit in with your values, it will tire you out straight away and you won't be able to work. But what are your deeper values? They might not be what you think they are now. Careers advisers in school told you things like, if money was no object, what would you do? And obviously no one would be a cleaner or do any office work or anything like that, and the world would really function. But let's start with this. I want you to pause the video and write down what you would do if money was no object, but also answer the following questions in one big list. What do you spend most of your free time on What do you spend most off your money on? What do you fill most of your space with? What's on your walls, at home and on your desk at work? And what do you spend most of your time talking about with friends? Okay, answer Those few questions. Take some time, but it's no about necessarily getting the most things written down. But just make sure you have the correct things written down and then come back and carry on playing the video, and I'll have some other questions for you. Okay, so we're going to move on now, so make sure you have those answers. Apologies. But they were all trick questions, probably with the exception off. What do you talk to your friends about? It depends how good of relationship you have with your friends, quite frankly, But if you take the example off, what would you do? If money was no object? The chances are it's something which you haven't already spent a significant portion of time doing and their voice based on perceived happiness and no actual happiness. Okay, so the next set of questions what activities do you do that you feel energised you and and you feel more alive and give you more energy. What activities or tasks do you do where you find that you're really organized? What do you enjoy to learn about? I think of some really impressive goals that you've accomplished in the past that you're re proud off and you didn't find it too hard to achieve. Now, this could be quite a tricky one. But think of anything you would happily do or you have done in the past where you don't mind bruising your ego or damaging your reputation because you feel that it's right. Okay, take some time on this. It's not about getting reams of answers again. I just want you to get two or three that you feel really confident with for each question. Okay, So when you're done with that, make sure you are done before moving on, and I'm gonna give you a few more questions, and then we're gonna actually use thes answers for something and move on. So these questions are more about what you don't enjoy doing. And what do you find that you do a sloppy job off? You'll not to bother to definitely not perfectionist about doing this. You just want to get it done. When do you feel stressed? When do you feel you just wanted tick things off a list and you can't wait for it to be done? And when do you feel tourney or unsure if you should even be doing a task? So take some time, have a think about those. I'm sorry that the top pleasant ones on when you come back, we're going to actually use these answers, and we're going to find deeper values beneath them. You should now have three different lists of answers to different questions. And in each this you're probably gonna have quite a lot of themes overlapping. For example, if you spend a lot of money on your motorbike, you might have lots of little motorbike pictures around your desk, and you might spend a lot of your free time fixing up in cleaning your motorbike from each , lest you should have about 10 to 15 different answers. But some of them are going to kind of be the same. See if you can consolidate it down to probably the three or four most important things in each list. Now it's story time. I'm going to tell you about Taichi Ono, who worked at Toyota, and he created a system that he called the Five Wise. Now, let me explain the five wise. If you were in the Toyota factory and you were working on a machine and it stopped working , Taichi would say, Well, why did it stop working? And you might say, Well, it overload. A fuse was blowing and he would say, Well, why was overloaded? And maybe you would say, Well, there was insufficient lubrication on the bearing. And so the bearings locked up and I would say, Well, why was there insufficient lubrication on the bearings? And you would say, Well, the oil pump wasn't circulating sufficient oil, And then he would say, Well, why is the pump not circulating sufficient oil? And you might say, Well, it was clocked up with some metal shavings coming off the machine, and he would say, Well, why of metal shavings got into the machine, and then you might realize that perhaps the machine needed a specific filter on this pump. Now, I'm not particularly familiar with these mechanical terms. This is actually the Toyota example they use for Why, why the five wise exist. But this is the root cause off the problem. Now we're gonna try and find the root cause off your values by asking why five times on each value for May, I thought a very important question is what gives me energy? Because they're certain situations where I might do in activity. And then I'll feel so energized afterwards and others if I have to see a desk for too long where I feel so tired afterwards so I can see a definitive think. And one thing I wrote down for what gives me energy is acting or playing guitar on open Mike night. Now, why is that? Well, I like, I like performing. I like putting on a show, and I kind of like moving around. I enjoy doing quite practical, active things. And why is that? Because I like I like anything or it's kind of a bit daft and having fun, and it's not too serious. And also it's a place where you can have self expression and you can show who you really are and this less fear and worry around it. And why is that? And because it's not something I believe is always okay in society at large is not something I think the people okay with happening in the streets and at work. I think I think certain things need to be serious. Why is that? And it's probably because people are scared to be themselves in most situations. I would really like the world to be less stressed unless serious and be ableto have more fun. And why is that? And that is because I could then behave less stressed on, have a lot more fun. So you know, one of my deeper values there is that I want to encourage the world to be a little bit less serious and to be a bit better expressing themselves so that I can too. I want you to take some time to go through each of these three lists and find the things that are really, really important, the things that are repeated in the answers to each question, and I want you to take some time and do the five wise with every single one of them, including the ones from the third list, the negative things list, sloppy job, etcetera. One thing I think you'll find particularly interesting is that the gap between the 1st 2 lists might be quite large. You might find that where you spend most of your money and most of your time on what you like to talk about the most might not really be that aligned to your deeper values. And if it's not, you could really get an energy boost by spending a lot more of your time on those things which do a line closer to your deeper values. So make sure you go through those and do that for some of your homework. But what do you do? But once you know what your values are, you're not gonna change all the tasks you're working on and change your entire life, although you could do with tweaking it a little. Well, this is gonna help you when we go on to the next few videos, because some things you really, really hate, you can probably outsource. We probably delegate, and the things that really, really give you a lot of energy you can probably do more off. But also, let's say, for example, all throughout your deepest values waas your family and it was having a happy family was your deepest, deepest value. Well, then, like that robot experiment we talked about earlier the Lego robot experiment. Probably having pictures off your family here around your desk and reminding yourself off them is gonna really, really help you. But also having a successful family might mean a different thing to you than to someone else. Maybe to you, having a successful family is more about your Children getting best grades, really excelling in sports. But to someone else. Maybe having a successful family is that they're always happy. And the Children are very emotionally stable and emotionally intelligent and good expressing themselves so did decide what successful family means to you is gonna help you decide which pictures you're gonna put up, etcetera. So for may, I'm making a course right now, too. Teach people about focus. But one of my deeper values is to actually help people have a lot of fun and be able to express themselves more. So just by being aware of that, it's made this video a lot more personal and a lot better to try and get you in touch with what's gonna help you express yourself and enjoy your life more. The key take away from this video is different for all of you. It's a better understanding off your own values so you can maximize the work that suits you best. But it's also about how you should remind yourself off the rial value behind why you're doing something if you're working a 9 to 5 job and you often feel stuck in it. But the reason you're doing it is to help those kids of yours get to that best university. It's going to help your spiritual energy if you remind yourself off your kids whilst you're at work. 20. Prioritising: now if you just went and sat at your desk or your notebook or your work bench, or wherever it is that you work and you didn't have a pretty solid idea in your head of what you were going to achieve before you leave your desk or your workstation, then it's quite likely you're going to get lead astray. Somewhere someone else will have an idea of what you're going to do. So it's really important to write down a defined idea of what we're going to be working on before we even start working now. This is particularly important if you work on a computer, because you can get led astray in all kinds of directions. So before even switching your computer on, it's good to have an idea off what you're going to be doing today. Now at the Japanese car manufacturer Toyota, they started using what they call Count Band Now can't Ban is the Japanese word for card, and this meant there was a board somewhere in their factory with all these cards stock to it, and they all had tasks that needed to be do done so. One someone had finished their previous task they could just go over to the board, find something else that needed doing and just take the card and start working on it. And obviously this stopped the amount of hand holding needed by managers. But it also meant that people didn't get led astray on less important tasks. The higher priority ones could be at the top of the board or the bottom of Lord, and they can just take it from from there. So they're working on the most important thing next, and they're not getting led us straight. Now, I like to use this little online tool called Trail. Oh, so you may have heard of it. You may already have an account. If you do, you can come here to trail, oh dot com with two owls and go log ID. Otherwise you're gonna hit, sign up and you're gonna create your own account. Now, I'm gonna use trailers specifically because it's one of the most commonly used APS online of this type, and it means this. It's got a lot of different plug ins for different things, which I'll be showing you shortly, which are gonna really work for the method that we're going to be using, right, So I just locked in and I've got a few cards already here. I'm just gonna blow them out because it's some private stuff, But I've got one specifically, which is just even for life tasks. And part of the stuff that goes in there is just Oh, I need to renew my car insurance, for example, and I'll just stick a task in there now. Why I particularly like trail. Oh, for this is because there is an app on my android phone or on iPhone if you have one. And if I wake up at two AM in the middle of the night and go, Oh my God, I need to renew my car insurance. I could just open the app, right? A little card in there and it will be in my card list. And this means. And like that experiment earlier where if someone has to try and remember something, they're more likely to eat cookies or chips later on because because they have tired out their brain, this doesn't need to be rattling around in my brain anymore. There's a reminder online on my phone, and I don't need to consciously try and hold on to the information. So I'm just gonna come down here and I'm gonna click. Create new board. I'm gonna create an example. Board Let's say, for example, that we are planning a dinner party. It's gonna take us to this completely empty new board. Now, dinner party could quite easily go under the life one. But this is just a good example. He may have to excuse my dislikes expelling a couple of times throughout this demonstration , but I'm just going to create five lists or lanes. Where we're gonna put the tasks on. The 1st 1 is gonna be to do so. I'm just gonna hit save there. And now I've got this. This is gonna be a list, and I can add a card or can ban if we were Japanese and one card, one task might be research recipes. Another might be invite guests, maybe such venues and a few more. Now we have six tasks that we need to achieve before this dinner party is good to go. And you might have noticed that they seem quite simple tasks like choose a date and invite guests. These aren't going to take a huge amount of time. Part of the reason for this is remember when we spoke about emails and how people are more likely to send an email rather than do something productive because they get a quick dopamine buzz. Now, if you're trying to write a book, it's going to take you months and months of time before you get this feeling of completion and you get a dopamine bus. So you're much more likely to send a bunch of emails about how great your books going to be to some people because you're going to get a dopamine release for each of those e mails. Now, by having this task Lisk in here when we moved a task from to do toe working on to complete it, we're going to get a little dopamine bars because we're gonna feel like we've completed something and we're going to see our achievements. Now. The second list I'm gonna create is going to called to do today. This is because, as I spoke about earlier, we need to have a defined list of what we're going to work on as we sit down our computer or a workstation or whatever. So every time we finish a set of tasks and we switched the computer off. We leave our desk, we're going to add some new tasks, toe what we will be working on the next time we sit for a working session. Now let's take a couple of things which we really need to do. First, let's search venues, invite guests and research recipes. These are gonna be the three things I'm going to do today. Now I want to have these in priority order. So when I come back to this list, there's no mental work in deciding which what toe work on. Next. I just grab the very next task, and I start working on that. So I think having some guests is possibly the most important and then having a venue and then having a recipe. So let's add them in this order. Now. Next, I'm going to have a list for working on, and ideally, we only want to have one card at a time in the working on list per person. Now with trail Oh, you can add more people to your board. If you click here and add members, you can put someone's email address in there if you're working in a team so you can have three or four people on the same board and you can assign people to a card. If I just click on this, we can open it up and we can assign it to a person. Likewise, if I just hover over one of them and I hit space bar, it's going to automatically assign it to me. You see, the little are for Rob has appeared down here, but as it's just me on this Andi, I don't need to show you everything about using trail. Oh, I'm just gonna drag invite guests across to working on now. This means this is the one task I'm going to work on next, and these two are the other I'm going to complete before I moved from my desk. Now over here, I'm going to have a don column. This is so I can rather satisfyingly drag my task in here when it's complete, and I can feel that dopamine bars. I can feel that sense of achievement and I can see what I've achieved. But ideally before done after working on, maybe there's ever review column for certain tasks. So I'm gonna add review, and I'm just gonna drag this over here. So it's in between working on and review. This is because something like finding a venue. Perhaps we want to leave it in the review column for a while. So when we check back the next day, we go. Well, let's check what is in our review column. We can move to Don, has the venue come back to us and have they approved our booking? Now, I hope this section has been relatively straightforward so far. We are about and some of the psychology we spoke about in the earlier sections. I'm going to add a plug in on my computer called Paul Mello. Now, Pomelo is a Pomodoro timer that works in conjunction with Trail. Oh, if you don't know what Pomodoro means, you will soon be finding out. So don't worry. Come to this website Paul Mello app dot com and you can just scroll down and click. Get it? I already have this. So I'm just gonna open up my poor melo up and you'll see I have a little handy little green box here which says, pick a task. Now if you've just downloaded this for the first time, you're gonna need to log in to your per melo app. Which means you click these little dots on the side and you click these weird little four squares, which is gonna bring up the options. And in here, I'm locked in down here. You can just lock yourself in. And the most important thing we're gonna look at right now is the settings. Remember how we spoke about the best working time for? Won't be focused is around 50 something minutes, and then they need just over a 15 minute break. Well, we're gonna break that 50 odd minutes up, so we get short little breather in the middle, and then we gonna have two sets of 25 minutes with a five minute river before we have a 15 minute break. So how this is currently set up? Tusk lent you goingto assigned 25 short break length is gonna be five minutes on your long break. Length is 15 and Pomodoro is per set is two. That means 25 minutes of working a five minute break, another 25 minutes of working, and then a 15 minute break. Now, what's important here is when you're in one of your 25 minute working sessions, you only work on the task phase in your working on section. It makes it way easier to stay motivated, focused and distracting free. You don't need so much willpower if you've already decided before that 25 minute working section that you will not do anything else now, probably the most important thing is that you have to take the break. Your brain naturally wants to be distracted. You just have to give it little windows of distraction, little periods where it can go away and do anything at once. I advise you, get up from your desk. You could do some weights. You could go for a walk anything you want. But this really is for your distracted brain to do as on what it wants. No, I find it quite useful to keep a little piece of paper next to my computer. And if I suddenly go, I really want to check the news. I just write it on a bit of paper. I'm gonna have a fiver a 15 minute break very, very soon, and I can look it up then. So I'm just gonna move these settings out the way and come back here where it says, pick a task. I'm just gonna click on this and I'm gonna come down to dinner Party working on. And I'm just gonna have this section open from now. We only have one thing in working on which is invite guests. It's gonna click on that. And now it has a big butt in here saying, Do it now I can have this just of the top of my screen here. I'm gonna click, Do it and it's going to start a 25 minute time and you see it's gonna read. So I know that I definitely need to just be working on that for now. Now the timer is just up, and it's come up with this thing saying, Time's up. How do you do? So remember, this was just one of the 25 minute chunks, so I'm only going to take a five minute break now. Essentially, I should be halfway through a solid 55 minute working block and I just need a little Bree. There are five minutes, so it's same time's up. How do you do? And it's asking. Do I want to continue this task after the break, or do I want to switch to another task? And then I have the option to switch task after the break if I wanted as well. So let's try that. Let's say a move it to review its just started a timer for my five minute break and you'll see it's moved this test to the review. Andi, I just need to move search venues in tow, working on. So I know I'm doing it for the break and you'll notice there's a little picture of a tomato here with the one next to it. This is what Carmelo has added to my card so I can see how much time I spent on that task. So now I know that I spent one paw melo tomato working on that task. 1 25 minute block of time was on this one task, and it means if I look back, I can see how long something took me in the past. It also shows me at the end of the day that I have spent a certain amount of time doing focused work now. We spoke earlier about how the average worker in the US works just less than three hours of productive time a day. Now we ideally want to be trying to push that What's maybe something like four. You're not going to achieve an entire full day of focus. Deep focus work, but you can achieve about four hours with a bit of practice. So ultimately, if we're doing four, our ultimate aim should be to try and get about nine or 10 of these little tomatoes in a day. That's going to be quite tricky at first. And the more you train your brain for these deep work sessions, the better you're going to get at it. Another important thing to realize is that you are going to be better at focusing if you keep it to a schedule similar to how you have a sleeping pattern and you get jet lag. If you try and sleep in a different time of the day. If you try and do your deep focus, work at a different time of the day is going to get much more tricky advisedly. This is better in the morning. Perhaps if you have a full time job and you're trying to do some work around it. You might want to get up at six and say from six AM until 8 a.m. Every single day you're going Teoh. Focus as hard as you can get some of these tomatoes together each day. Now, at the end of the day, let's assume that we have a venue and it's booked, and we have chose a recipe. We've researched different recipes we've chose exact what? We're gonna cook, and we're going to pop these in to do today at the end of the day, so that when we come back tomorrow, we have the tasks all ready to go, and we don't have to spend any time thinking or what was that I need to do. We don't have to have an internal debate, and we can't talk ourselves out of doing it. It removes all the friction points for us to just get on and do some solid work. Now, if you do not work on a computer, you do not want to switch a computer on so you can have a board with Post it notes, and your team can go and take a post it note when they need their next task, just like in the Toyota factory. But you can follow the same rules, and if you do not work on a computer and you do work on your own, then you can just write it on a piece of paper. You don't need any technology for that Now. There's lots of other APS on a phone which will do the Pomodoro timer for you the 25 minute little blocks of time. But again, if you're not on technology, do not start using technology. You can just get an egg timer or a stopwatch or something like that. Now, if you do work on computers, you do work in an office and you are running a team. You are going to want to try and block out some four hour period every day where people can work on tasks unaffected. Now a good thing to do might be to say, nobody can have a meeting or make me funk ALS or check their emails until after midday. That means everybody can get their whole. They're solid focus, deep work done before they even hit the midday point, and then you can get with your meetings and your emails and stuff done after that. So this section was very much a how to section. But if I had to summarize some of the teachings, I would say we want to have a list of tasks ready before we sit down to work on any given session. We want our task to be broken down into the smallest possible chunks so we can feel and see that we are making continuous progress. This also makes it much, much easier to motivate ourselves to start working. Ideally, we want to schedule when we are goingto have deep work working time and let people know to not disturb us during those times. And ideally, we want to be hitting about four or five little Pomodoro 25 minute sections a day and working up to something like nine or 10. Ideally, we never want to go more than about nine or 10. It's going to wear us out too much and make us not really want to do focus time the next day. Whilst we are in a 25 minute section, we never, ever want to deviate from the tasks in our lists. The idea is we are training our brains to know, even consider the option of other activities. It stops us having to make those decisions whilst we're working and it saves mental energy . The most important part of thes tasks is the five and 15 minute breaks between them. In these periods, we can allow ourselves to be as distracted as we want, and it gives a distracted part of our mind that wants to play up and do what it wants a little playtime so that we can let it indulge itself and we can get back to work again afterwards. 21. Reducing and Removing Social Media: In the last video, I suggested that you prioritize your tasks for the day before you start doing them, or ideally, the day before. Now I'm talking specifically about your focused tasks, the ones for your special project or the ones for your main job. Now, if you have a full time job, you're probably not going to do. Four hours of focused workers might be about two hours of what you're prioritising to do in the morning or evening. Or if it is your full time job, you could probably do at four hour block. Now, if you are doing something like making a dentist appointment or something that is not part of your focused work, put that on a separate board. Let's say, for example, your special project or your full time job is an author and you have a book. Now you could start researching stuff for your next book. That could be one type of task. Another one could be spell checking proof reading your last book before it's released. Or another task might be writing a press release, which has to go out to age some newspapers that day. Now, how would you prioritize these few tasks. If you're going to spend your four hour work for the day and you want to do some proof reading of your last book, start researching your next book and get a press release out. Well, you may have seen this chart before where it goes from urgent to know, urgent and important to not important. And if something is urgent and important, that should be the first thing he work on. And if something is not urgent and not important, it should be the last thing. Now this is kind of obvious, really, and also urgent and important are kind of sliding scales and sometimes a little bit hard to identify. But obviously, in this case, the press release is quite urgent. It has to go out this day, but probably spell checking. Your last book is actually the most important now. If something's in the not important but urgent scale on, if something is in the not urgent but important scale, how do you decide what comes First? We'll remember that judge who is more likely to give parole in the morning because it's harder to make decisions. Remember that your important tasks are going to require some tough decisions, and if you make a mistake on something that's more important, is going to be much worse. So I would urge you to try and get the important stuff finished before the urgent stuff. But there's something else that is not on this scale that I do think is worth mentioning. And I do think makes a big deal in how you prioritise for the day, which is how much you enjoy doing it. Remember, you get spiritual energy and emotional energy from things that you're going to enjoy more. For me personally, doing research for the next book sounds actually quite enjoyable. Now. In this instance, I would suggest going for kind of a do that desert last approach. Yeah, the thing that's tastiest. You can't do that last now. This is partially because if something's fun to do, it's gonna be quite hard to stop. If I started doing some research four hours later, I might still be doing the research on that Really urgent thing might not have got done. Once we have that really hard proof reading work done, we're going to get much greater dopamine birds because that was hard to achieve, and it makes our task for the rest of the day look much easier to achieve. So let's put anything that's important first, then urgent. And then what is the most enjoyable? This could be because it's the most rewarding because you learn something because it involved working with other people. Whatever it is that you enjoy about the task, let's try and get those ones last Now. Obviously, if you have a lot of urgent work, it could look like it's going to fill your whole for our focused working block. But always remember, your inbox will never be empty. And I don't just mean your inbox in your emails. I mean your list of things to do. Look at your task list once it's written. This will never get accomplished because you will always have more tasks that get added to this list. So when we work out our tasks for the day, let's aim to get 1 to 2 hours of really important work first, followed by 1 to 2 hours off. Really urgent work, followed by 1 to 2 hours of something that we're going to enjoy working on now. Obviously, if there's nothing in your task list that looks particularly enjoyable, or nothing that's particularly urgent. We just removed that section. So, for example, if there was no urgent tasks, we do important and then enjoyable. Alternatively, if you do have a huge amount of tasks you're working on, maybe it's a project you've been doing for quite some time. You might want to create three to do lists, important to do, urgent to do and enjoyable to do. And then you can just pick roughly 1.5 hours of tasks from the top of each list every day and move them into your to do today list in That's important. Urgent, enjoyable order. So in this video we talked about putting things in order off important, then urgent, then enjoyable because we're more likely to make mistakes, lights one in the day and were more likely to keep working if we know we have the enjoyable task toe work on later, we will always have four hours of urgent work to do. But if we can break it down, were more likely to go into those things that are more important and more enjoyable to us 22. Saying No!: So the number one destroyer of your productivity, the thing that damages your focus the most is social media. Social media is terrible, partially because if anyone stole my motivational course, you'll know that one of the most powerful sources of dopamine boosts. It is a random events. And if your phone vibrates in your pocket because someone just liked something that you wrote, you're not just getting a random event because it happens a seemingly random time. He also getting social approval, which could be a bit more dopamine because back in caveman times and stuff, you needed everyone to like you around you. Otherwise, you would die pretty soon. So these buzzers air going off. It's almost as dramatic as that lion jumping out at you. The number one thing I would recommend everybody 100% of people do is never, ever download a social media app onto your phone because it can then give push notifications and it's gonna buzz at random times, including whilst you're in the middle of work. But even if it's while store in the evening watching a movie or something, it's training your brain in a really, really negative way. So you can still have the social media account if you have to, but never download the app. Now when you're making the decision whether to keep a social media account or start a new one or delete it, don't fall into the trap of thinking that just because there is an advantage, the advantages outweigh the disadvantages. Hopefully, throughout this course, you have so far been able to establish some disadvantages that you can pinpoint on unless you have a very, very good reason or set of reasons why you should keep a social media account, then absolutely go ahead and delete it. I can't help you way up all the pros and cons yourself, because I don't know how you're using things, what kind of jobs you do and if it effects your life more than it would affect my. But for me personally, there is one social media account I've kept, and it is Facebook, and that is because I'm quite sociable person and people put events on their and their groups that I belonged to. But if you look at my Facebook page and I don't have that app on my phone, I'm not never logging on my phone. I just come in the browser like this. You'll see that where the wall normally is with the news feed, with all the random stuff that people are posting and sharing that really don't matter that much And the fake news. There is a quote by Henry Ford, but normally there's various different random quotes toe try and motivate you rather than lose time on this so I can't see the news feed I can. However, if there's an event, I will get the notification up here. And if I want to search for a friend I haven't seen for a while, or I want Teoh, look at one of my group's. I can look at those things. Specifically, I can look at my own personal wall and see who's been writing to me. But I cannot see the news feed, and this stops me falling for all these Facebook trick Aries to try and get you hooked again and what you to download the app and all that sort of stuff. Now, if you are in a situation like me where you feel you do need to keep Facebook, and if you don't then just delete it don't do the same thing I've done. But if you do want to use this, this is a Google chrome plug in called news feed. Eradicate er for Facebook. And if you search for that on the Google Chrome Web store or in Google itself, you will find this handy little app on. Did you just click Added to chrome? Well, it will say at the chrome if you don't already have it and it will, just you'll get this little icon at the top here, and it will just phase that out for you, give you this quote instead. Now, if you have successfully got rid of as much social media as you can and you're just clinging to what you absolutely, definitely need on my tip would be that you probably need a lot less than you think you need. The next thing to tackle is email. Now, if you have ah, work email account, you could just make sure you check it at specific times of the day or outside of those focused areas. Maybe you only check it in the afternoons, and as long as other people are aware of this, then they won't be happy about it, but they will know who is that. You're not going to reply now for my personal email. I have G mail, and I've been using this plug in called inbox Pause. Likewise, you can come to the Google Chrome Web store and look for inbox Pause or you condone such for in Google. And what this will do is it will allow you to pause your sending and receiving off emails apart from specific periods off the day. So I have it set up for about 10 a.m. In about 4 p.m. I think is on. This also will stop me getting Gmail all throughout the day. So if I have my phone in my pocket and I take out to check my emails, there's only going to be two times of the day where I'm going to be able to send or receive emails. And actually, I found that by stopping checking it more often, I actually check it more thoroughly because in the past I have just gone into my emails, seen that there's something important and gone. Oh, there's an important email here. I'll come back to it later, and actually I end up putting off emails longer than I need to, and I'm actually much for efficient at getting through my emails with the paws on and see how you find it. But I would warn you that I did read a couple of reviews in here of people saying that they have had e mails go missing. So it's worth checking if that's being updated since otherwise, you could just be a bit strict on yourself and say, I am only going to check my emails two or three times a day and have specific times where you do that. If you have a schedule time, you do it. It stops you from going outside of those times. Now, another little handy tool I have is this one. It's called ad cards to trail. Oh, and again if you search the chrome Web store, if you don't use chrome Web browser than apologies. But I would recommend it because there's all these handy little plug ins. Now what this one does this add cards to trail? Oh, is if I have an email or I see a block post, and I think this is really interesting. I really need to read this, But I'm on one of my five minute breaks or something like that. I can click this and it will add a card to my trailer board. So if I choose the dinner party one on, I put it to the to do list position bottom. I can just share this now to that trailer board. And next time I go into trail Oh, I'll have an extra card on there telling me, or by the way, it's gonna have a link to this website so I can get this inbox pause. And I could maybe read through the reviews and decide at the time as a natural task if I want to check it or not. So the first thing you need to do is go through each of your social media accounts and work out. What are the pros of having it? We all know the cons. If you're having a hard time talking yourself out off using social media anymore, then how about you post in the comments and you just say exactly what your job is? Or have you using it that you think is particularly special? And maybe me and some of the other people in the community can convince you to get off there. Now, if you use Facebook, you could use the plug in that I use for chrome. Otherwise, whatever social media account you have, just have a little search around and see if you can find anything that's gonna help you reduce your usage with email. You want to schedule it for specific times off the day, and there are tools out where. But be a little warned because I've heard of emails going missing. So you may want to just try and be a little strict on yourself, although that is going to use up some of that will power from that mental energy and pick two times of the day. You could even have an auto reply on your emails to send out people saying I will next be checking my emails at 4 p.m. At 4 p.m. I will be reading this and getting back to you 23. Reframing: Okay, so now we're going to talk about how to say no. And as we said earlier, it's saying No, it can be very hard because it's gonna upset people. People want things from Pew and you might not be willing to give. Now there's two really important reasons to say no. And one is just the fact that obviously, when you say no to something, you get to say yes to something else or vice versa, but also that stuff we talked about earlier about emotional energy and blockages. If we're doing things that aren't making us happy, or if even perhaps someone is manipulating us in some way, to do things for them may be quite small. Manipulation may be quite a big one, but either way is going to damage or emotional energy, and it's going to make us not work as effectively as we can. So saying no buys this time and it also buys this emotional energy. It's probably the most important thing you can learn from this whole course. Now the art of saying no has a very specific name. It is called assertiveness, so I'm going to give you a few little lessons in assertiveness. First of all, as a whole, the word assertiveness and the idea of making people upset by saying no is probably sounding quite bad to you. So let's just clean up some of these beliefs about what assertiveness means. The definition of being assertive really is to respect to your own needs whilst respecting someone else's. If you're just respecting your own and don't care about other people, that is called aggressive or vice versa. If you are just caring about other people's needs and not your own, you are being passive. Assertive is the sort of healthy area in the middle, much like that judge from earlier, and how he's more likely to grant parole in the morning. It is harder to stay in the middle. It's harder to stand your ground, but not too much. The reason people might just fall into the trick of being passive or or aggressive is that it's much easier to take one of those sides. But the more you are assertive and the more you spend time with others who are a sort of the easier it becomes, it's very hard to activate, childish and passive and aggressive. If the other person is being assertive and vice versa. If you are being assertive, it's going to be very hard for someone to display some of these slightly more immature emotional states. So how do you be assertive? Well, the first thing I would like to show you is your 10 assertive rights, your rights as a human being for what you can stand by. Now these are originally taken from the book. When I say no, I feel guilty by manual J. Smith, but it's quite an old book, so they're quite well used in different books and different presentations and stuff. I would kind of urge you to just get a copy of that book because it's old enough that you can probably pick one up for two or £3 or three or $4. So these are your 10 assertive or rights? Now let's pick out a couple in detail. One of my favorites is I have the right to say I don't care. I think this is a particularly useful one when talking about No, because sometimes the person who's trying to manipulate us and take a bit of energy from us is actually advertising and marketing as we spoke about a little bit earlier. Now, when there is an advert telling you how vitally important it is for your socks to be gleaming white, you have the right to say I don't really care. And this could save you a lot of time, maybe a lot of money on washing powder and on socks and cleaning up. And if you apply this rule too many different things, he might realize there's a lot of things you're told you should care about which you don't really on this Consejo you all kinds of time and, of course, emotional energy. Another one I'm kind of keen on is I have the right to change my mind. Sometimes I feel like because I've already said what I want in a situation that I then have to stick to it, whatever or the wise, I'll be perceived as being a bit wishy washy and do not willing to make up my mind particularly strongly, but also that you have the right to make mistakes. Of course, one of the reasons that people have a hard time focusing and getting work done is because they fall into this perfectionist trap where they're too scared to make a mistake. So perhaps they procrastinate and don't get much work done. And so perhaps they're a bit scared to make a mistake. And you're assertive writers that you can to make mistakes. So take a little bit of time and look at all 10 of these and perhaps even discussed them with someone else or a panel discussion on here. And we're right in your thoughts on some of them. So let's imagine that there is someone who is trespassing on our assertive rights. There is someone who is maybe trying to manipulate us slightly into doing something we don't want to do or taking some of our time. We are going to need some special techniques to guard ourselves, and I'm going to go through a handful off my favorite assertiveness techniques with you. The 1st 1 is called Fogging. Now. The idea of fogging is you're not offering any resistance to someone else's comment. It's like they're throwing a rock into fog. They can't hit you. So how you do this is you agree with anything that they hurl at you. Now, this might sound quite hard to get your head round at first, but it stops things getting heated, and it allows you to have a reasonable discussion. Maybe somebody is angry. Maybe they are angry at something that you've done. And you might even think they're rightfully angry. But you can't have a reasonable discussion whilst they're angry. So, as an example, if your boss yells at you, you're late again. You obviously don't care about this project, this job, this company, whatever, they whatever they're claiming that you don't care about, you can agree to the fact that you're late and that that must be annoying. You can say yes. I'm trying to work on my time management. I'm really sorry. I'm obvious. I can understand. It would be quite annoying for me to be late all the time. You don't have to agree with the fact that he said, You don't care about this company because maybe you do. But you can agree with what is true in this statement, and it will diffuse their anger much more quickly. If you say I can see, it must be annoying Taft await for me then your understanding and relating to their anger. But you you start off by agreeing with what is correct in their statement. The next technique I would like to introduce you to is called a broken or record. This is where you continuously repeat your response. It helps people see that you're serious and it helps them realize that they are kind of asking you the same question again. For example, if someone said, Can I borrow £100 please? You can say no, I can't lend you any money. If they then said, Look, I really need the money, I've My car's been repaired. I don't have the money right now. You can say yes. I understand you need the money, but I won't be able to lend that money to you right now. You don't have to give more information about why you just keep repeating your answer, and it would make it much more difficult for them to keep asking their request. So this is called broken or record. The next technique I want to tell you about is called negative inquiry Now. Positive inquiry might be if someone said our lunch was really, really great today. You could say, Well, what did you like about lunch? You're asking for a bit more information about what they like. So likewise negative inquiry would be that if someone said, Look, this report you've written is awful. You can say OK, well, I'm sorry you don't like it. What exactly did you not like about the report? And then it forces them to be a bit more specific, and you find out that it's not that it's awful. It's a couple of quite small external steps that you can take. So perhaps they say, Well, the spellings or terrible, you can then say Well, which spellings were incorrect and when they highlight them, you might realize it's not that many, and it's not actually that wrong, and this also helps them realize it, so it diffuses the situation. Now. The last and probably the most important technique I want to share with you is called the Assertive or Request or the assertive Question. Now this is when you are asking someone else for something or you're asking them to stop doing something. Now there's a very, very simple structure to this sentence, and it sounds a bit mechanical, but you'll find your own way of saying your own words to communicate this you say when you I feel I'd like. So, for example, you might say, when you're late a fear I feel like you don't respect me. I'd like you to arrive at the time we agreed by saying a sentence like this. You're explaining how you feel in response to their actions, you know, accusing them of anything. You're not saying you don't care about me. That's why you're late. You're saying that you don't feel respected and they can do as they want With that information, you're also giving them a step off what you would like them to achieve in future. So if we go back to the example off the author who's trying to write his book or or correct his last book, maybe his husband or his wife are keep coming into his office and disrupting him whilst he's in a deep focused states on asking him to do the dishes or do the the ironing, he could say, When you interrupt me in mid flow, I feel like you don't care about my book. You don't think it's important. I'd like you to understand that the book is important to me and I'd like you to kind of respect my deep working hours. Now it's very hard for someone to have a problem with that, especially if they have agreed to perhaps help out with the housework afterwards. Now it does kind of sound mechanical, but I think you'll find that if you speak to someone in this serious way, they will actually feel quite respected that you chose to speak to them in that way because you are being quite respectful off their feelings. And I found that from just using this technique, it really helped me see the world in a different light. It helped me see when people were perhaps just not being assertive, and there was actually things that they deeply cared about, that they weren't able to communicate correctly. And it helped me realize when I perhaps wasn't guarding my assertive rights as well as I could and help me communicate that it's going to sound a bit mechanical at first. But after a while, you'll develop it into your general communication. It's like learning a language. Try and be assertive with some people who are easier at first in situations where it's easier, and then see how you get on and work it like a muscle. The more you can be assertive, the more you can say no to people, the more time and mental energy you will have for this big project that's so important to you. So in summary, I want you to take some time to revise your 10 assertive rights. Make sure you really, really understand them is going to change the way you look at the world and how you feel like you have to behave. Also, I want you to practice these assertive techniques. Rewatched the video. If you have to try practice on them in situations where the stakes are a bit lower or with people you're quite friendly with already, before you move onto harder subjects and harder people, the more you learn to be assertive, the more you can say no. The more time you'll have for yourself, but also the more emotional energy you'll have for yourself because you won't feel manipulated. You would feel cheated and you'll be working on what really matters to you. 24. Delegating: Sometimes we need to say no to people's request. Sometimes we need to be assertive, but sometimes we need to understand other people's point of view a bit. It's going to give us more spiritually energy if we understand why people that we need to work with or live with have a different way of thinking to us. Onda popular way of doing this is something called reframing. It sounds a little bit like a horrible NLP technique or something, but it's quite normal, I assure you. And one tool like, quite like to use for this is the think school off creative leadership in Amsterdam, which is think without on I think or reframe, don't think, don't or they have a handy little online tool where you can put your reframes in there obviously similar to other things, I said before pen and paper works just fine and also avoids You come to get our computer, which gives you all kinds of other places. You might get distracted, so Penan papers always better, But I'm going to use it for this demonstration because it's quite nice and visual and colorful now. One other thing that's quite handy is there is the whole of reframes on here, or a couple of examples down here to just give you an idea off some of the things that people might reframe. Let's have a look at this one here. I've been on there for a while. Ask my dad for money. Makes me feel uncomfortable. So this is, ah, thing that someone wants to reframe. They don't want to feel uncomfortable when asking their dad for money. Okay, It would be unfair to withhold my dad the opportunity to contribute to my life. So the blue area is what their beliefs this after they've re framed. Now it might be quite hard to believe that someone went from believing this to this over the course of a few minutes. But give it a try because at least this technique is going to help us see things from a different perspective, and it's going to make it a little bit easier to understand other points of view. So I'm just gonna click this button here that says reframe now and let's think off some things we might want to reframe. So I've decided to do something that I believe everyone can relate to which is everyone. Nobody likes me. Everyone thinks I'm weird. Let's go with that. Everybody knows that feeling. Okay? Now, when we've written in the belief that we want to reframe that we want to change conflict this proceed button here and it's gonna ask for some supporting evidence. So it's a bit like when we talked about assertiveness and way we're doing negative inquiry . This is saying why do you believe this? What is it specifically that makes people think you're weird or you think that people I think that you're weird and they don't like you, So maybe it's that everybody says that I dress strange. Okay, So I'm sorry if this is hitting close to home for anyone I just like for I felt this was, ah, belief that people can probably relate to some level or other people. Don't always invite me to parties. Have about that. Maybe people make excuses to stop talking to me. They say that they're busy. Gonna need to get away only only some of these air. Slightly true, by the way and the 4th 1 Maybe I have less than 100 Facebook friends. Although if you've watched the whole course, you'll know that I don't really use Facebook. Okay, so once I've got four and it's gonna let me proceed. But if you can think of more if there's more things that you genuinely believe are out about your core belief that you want to change and then, you know, feel free to write some more in. But I'm gonna hit Proceed for the sake of this demonstration. Now, this is my current frame of Fort. Now you are ready to reframe it, proceed to the next step. So what's gonna happen now is for each of these beliefs, I need to find some evidence to counter the belief. So think of a reason why this isn't true or what I could do to kind of reframe or change. Change my opinion of this. So let's take a look at this one. First. I have less than 100 Facebook friends. Well, that's a pretty defined argument, but we can think of a way of arguing White. How that's no bad thing. Like how a statistic show that people have more friends on Facebook generally have less friends in real life. Now, once I've countered this belief with a slightly more positive version of it. It's gonna ask me to do another one. The idea is that I'm going to think of as many things as I can that actually count to this . Like, um, I've refused plenty off Facebook requests and then a feeble So once I've got a few that I'm quite happy with. And I feel like I've exhausted all the positive things that counter this argument. I just hit, Proceed. And one by one, it's gonna ask me about each one of these. Okay, so then once I have two or three or more arguments to counter each of these beliefs, I'm gonna click proceed again. And for each of these different beliefs, I'm going to pick the counter argument that best argues against it. So, for example, I quite like this one. People make excuses to get away from. May I quite like the argument I express my true self, So I don't have to waste time with people who wouldn't get along with me anyway, as it and the idea being that if you're a bit for people pleaser than you don't really, I get to connect with people properly, and this is quite quite deep subject. I chose to prove how reframing works. But maybe you can relate in some way. Another one I quite liked was everyone says that I dress strange and I chose I have the right to not care about clothes. Go date going back to the 10. A set of rights. Okay, so I chose these four positive beliefs which counter out those other four and the core belief behind it all. So this is the final blue circle, which is the core belief behind all these for beliefs is that I'm an authentic person on. I only spend time with people I really connect with. Okay, so that's quite a quite a sort of sad, solemn starting belief. But the final monnaie thinks quite a positive one. So I got like that. And then it gives me this final comparison between my original belief and my final one, and I'm gonna add that to their Hall of Fame's. Why not? Some other beliefs I may have refrained in the past was perhaps that I I didn't have faith that marked in was a useful part of business that I didn't believe that the pursuit of money was important. There's all kinds of different small beliefs like that which you might be violently opposed to. But actually, the people that you work with, the people that you live with, the people around you might be pretty convinced that they're important beliefs on. By doing a tool like this, it can help you at least see it from the other point of view, and that will help you understand their way of thinking. And it will mean that you won't be depleting so much spiritually energy when you're working in a way that perhaps compromises with ways other people want to work. So with reframing, we just want to take check off when our beliefs are dressed in a given to someone else's and take some time to. I sense they used negative inquiry on our own beliefs, on the things that we say to see if perhaps some of those are incorrect. Or perhaps we're overreacting about some things, and it helps us see things from the other person's point of view, and it helps us gain that spiritually energy to continue working with someone else. 25. Physical Energy: Okay, so we know what our values are. Watch tasks we get spiritual energy from and which we don't. And we know how to say no to people. But at times there are gonna be thinks that we need to get done and we don't want to do them. And no one else in the hives particularly wants to do them Iver. And sometimes you just have toe buckle down and get them done. If you can see the bigger picture, it's still going to give you some spiritual energy. But sometimes it's not really worth your time. I am, of course, talking about delegating. Now, the most common sight for delegating small tasks locally in your community is called Task Rabbit. If you live in a country where this isn't available, you always have the option off gum tree or Craigslist or local forums where you could ask people. But this is quite a handy little website. If it is available in your country for finding a local handyman or a cleaner or someone's did the ironing even now, maybe when you worked out your values personally, I quite enjoy, for example, making flat pack furniture. Some people do not. And if you really, really hate it, you might want to hire someone to do that. Or likewise. You might want to hire someone to do your washing and you're ironing, and this is the place to do that. You can create an account and then just put up a job ad for someone locally, and with any luck, someone will reply. Now, a lot of people are really put off by this. It's like the dilemma where if you have to change flights somewhere, and maybe you have to wait two hours in another airport, your might want to take that flight if it's perhaps £50 or $50 cheaper to make that change . But actually, then you work out how much your time is worth. Remember, often it's your energy that's more important If something is depleting your energy, that is gonna make your day much more difficult, then just something using of your time. And if you were stuck at an airport for two hours, you might have a pleasant time reading a book or watching a movie or something. But if you really hate washing the dishes, then you have to think about how much that energy is worth as well is that time now? If you contract or you're an artist or a writer, think about how much you actually charge per hour and then think about how good a job you will actually do off those dishes, all the ironing as well. So this is quite useful if you want to delegate quite menial jobs, house work and this kind of thing. But what about more professional work now? Website. I've been using quite a lot and seems to be getting growing in popularity and seems to have won. The competition for these different kinds of sites is called up work with his up work dot com, and it used to be called l Answer. And I think it was also oh, desk. It was a few different sites that'll seem to merge into one. At some point now, this site could be used for if we go back to the wall, for example, earlier, it could be used for proof reading your book. It could also be used for sending up email campaigns and doing marketing. It could be used for reading your emails for you or finding a birthday present for your mother, you could You could essentially find someone to do any kind of task you want. And they could be anywhere in the world where different skills better in certain countries . And also there's obviously different hourly rates in different countries. So if you haven't signed up, sign up here. Otherwise, log in and I can show you a couple of things. And now, once you are locked in, apparently my credit cards about to expire, I want you are locked in. You could get for jobs here, and you can go to post a job. Now, if you are delegating a task for the first time, you want to delegate for only a few hours a week for quite simple tasks at first. To be able to fully delegate a task, you have to be able to fully explain how to do that task. And at times that can seem actually harder than doing the task yourself. But by going through this process, you also learning how to delegate, which is a really vital skill, and it's really gonna help you focus in future when you can get some of those tasks off your place plate that use up hours and use of spiritual energy. So if it's your first time delegating, you're going to get small for a part time or short work assumedly. You do not want to try and hire someone for 40 hours a week for three months. If it's something you aren't experience doing it. So let's select this one. First of all, now we'll come back toe naming your job on the description later. But what I do want to show you is that you ideally want to be setting it to perhaps a one time project. But then air when you scroll down here that a couple of things you might want to think about is, perhaps you want to hire someone for quiet, entry level, low level skill stuff. At first, maybe is something like proof reading or reading your emails, for you are researching your mother's present something like that. And so you ideally wanted to be less than 30 hours a week down here as well. Now, what is quite important is these screening questions. Now I'm just going to show you a job and I've created in the past, and I've written out in detail exactly what skills I want them toe have. Remember, this might be someone who's first language isn't English. So it's really, really important that you write it in a lot of detail on a lot of simple English, and you make it very easy to understand when delegating, you do have to basically explain exactly how to do the task to someone. But once they've learned your way of working and you've learned how to work together, you'll find that the quality that the quality and quantity you get from each hour of the work is drastically improved. Now for me, the really important things Ah, this was specifically for a virtual assistant so that someone to do all kinds of different odd jobs for me and in my case, I'm very dyslexic. In case you haven't noticed from anything I've written around anywhere, and so someone with a like really good communication skills, writing skills, research skills were really, really important. So one thing I did is the very bottom of the post. I wrote an incorrect sentence and I said, Can you correct this and put it at the top of your reply? Because one thing without work is There's people all around the world who make a full time living from this, so if you put a job add up, you are going to get 100 responses. So this is a very quick way of filtering if someone's read your whole post or not, by having a question at the bottom and asking them to answer the question within the top of their reply now. I was incredibly lucky in this case, and I found someone unbelievably competent who was more than happy to work for this hourly rate. And and I we worked together for several months on on various different little projects. It's certainly freed up my time to focus on other work. But also whilst doing this, I learned about how to delegate on one extra tool I use that made it very useful. Waas Trail Oh, that we spoke about earlier. So here's our dinner party that we organize Dontrelle earlier. I can click over here and I can add members. So if I've hired someone on up work, I could put in their email address here and invite them to the board. And then everything in the to do list is all tasks that they need toe work on. Now they can open up each of the cards, each of the cam bans and all right, a little comment in here if they have any questions, and also when they are done with a project, they can just slide it across the working on in review or done, and you'll know exactly what stage they are at with all the tasks you've set for them. And you'll also be able to communicate with each other on each specific task on here and upload images. And when I have delegated in the past, to a virtual assistant or anyone else globally, I found trail oh, to be absolutely essential for our communication about how different tasks are done and how will we get those done. So when we're deciding what we delegates on what we do ourselves, it's important to think about how much each hour of our time is worth. But it's also important to think about how much mental energy a task works up because some tasks, perhaps he's up non, and some use up quite a lot. It's important to start with simple tasks to delegate first. They're easy to explain and less important if they go wrong. And as we improve our delegating skills, we can work on much harder things as we delegate tasks. We're not just getting them off. Our plate were not just seven time and energy. We're also learning to delegate. 26. Mindfulness: So next let's talk about the most obvious form off energy, physical energy. Now one important thing with physical energy is you can't really cheat it. Everybody wants to having grown up with dyslexia and possibly Sameh DHD tendencies as well . In the UK, I wasn't offered all the sort of drugs and stuff that someone in the U. S would be. It actually scares me a little how North America's drug industry has so much influence, but these would be things like riddle in at a role. And there's a new one called Model for Nil that everyone's talking about. And these are the sort of fashionable study drugs that people take. But if you actually have ah, learning difficulty or you're diagnosed with a learning difficulty, at least you're kind of told that you need Teoh now. A downside of these is there generally nervous system stimulants. They stimulate the prefrontal cortex or talking about earlier, and they stimulate your whole nervous system, which can seem like a positive because essentially, you want all these things more stimulated and working harder. It's essentially the same as taking an and Fetterman like cocaine or ecstasy. They are addictive. They affect your sleeping patterns, and it's not natural. It's giving you a stimulation, which you're not getting from natural stimulants. And really, that's causing your brain to think in an unnatural way. And it's back to that Facebook problem we had before. Where your training your brain incorrectly. Whenever people do things like this, it's kind of like pretending that you're more intelligent, that mother nature and you know mawr than thousands of years off human evolution. You don't, and there's something actually quite unintelligent about thinking that you do. Your brain and your body are way, way smarter than you at how to function, and as long as you give them the right ingredients, they will function at a particularly high level. Now, if you look at sort of natural focus drugs or herbs, then you might come across some of these names. Some of the more popular ones are gingko biloba, which encourages blood circulation, so that's gonna help blood flow around your brain especially, and that's going to possibly give you some more focus, or Jin sang, which helps. The release of cortisol helps restrict the release, of course, is also you don't get big rush of it or or not enough. We're not entirely sure how these work. Lots of experiments have been done that prove all of these herbs really help someone focus , and then other experiments have been done that proof that they do not. But one thing which seems pretty consistent in the these do work studies is that people have found that a kind of a blend of different herbs does actually help. If you're lucky enough to live in a country where you can get a blend off gingko biloba and Jin sang and pine bark and go to cola Brahimi all of these different herbs, you are better off taking a kind of mix of all of them, and that's more likely to get some benefit from some of them. And you're more like to get some benefit from from the cocktail off the different ones. These could be reasonably inexpensive, especially if you compared them with something like Adderall or Ritalin, but definitely have much better long term and possibly even short term results because you're giving your body natural things that it needs to do its job better, and therefore your body is doing its job in the way it wants to do it rather than having you dictate now. One, which is an incredibly common thing when people talk about focus or focus issues is so meager. Three. Now your brain is actually 60% fat. It needs fat to recreate itself and continue working. But if you look at the actual cells and what they're coated in which it creates from fat and the synapses, the connections between them, these work faster. If the fact that's coaching them has a bit more elasticity, maybe the connection between two cells the synapse works in a millionth of a second. But if that is slightly faster, then the whole thought process is many different cells, and many different sign ups is Will Connect Together is going to be faster, and this is also going to cause less strain on your brain. It's gonna tell you out, slow up. So the more amiga three you get, the better your brain will rebuild itself over time to be using the best fats it can to speed it up. Now you can get some kind of fish oil tablets and stuff, which can lose some of their nutrients. The longer you store them and problems like this. But if you did want to get a fish oil omega three supplement that's going to help you, what would be perhaps slightly better is if you actually just eat things with more omega three in the best thing you could actually do toe help. Your brain would be to eat a mackerel if you like me. He don't really like oily fish. You might want to go for flax seed or chai seed walnuts, Brazil nuts, a particularly high or spinach and seaweed. And I think this brings me on to my overall point when it comes to diet that I want to talk about, which is that every single nutritional list I've ever spoken to, or every health advice I've heard is that you could eat more nuts and seeds, more fish and more vegetables. It's it's not really rocket science. I don't know how people keep managing to write diet books. Some of the top advice I've heard about a diet is eat something and see how you feel two or three let hours later because that I'll give you a pretty good indication of how well that food treated you on. Probably my favorite dietary advice is don't eat anything that is advertised on TV, and further to that, if it has a cartoon mascot on the box, it's not food. This is because if you think about those thousands of years of human evolution again, your body knows what it actually likes. It doesn't need to be told. The people who need toe advertise their food. It's because their food is not naturally nice. When you go to McDonalds and you buy a burger and you eat it and you think it's nice, it's because of all the thousands of advertising and messages you've seen telling you, it's nice you are not actually enjoying the food when you eat an apple and you enjoy it. There was no advertising convincing you. You naturally enjoy that apple. So if something is advertised on TV, it might want to set off some warning signs in your brain. And if it comes in some colorful packaging, maybe it's trying Teoh trick your brain into thinking it's the kind of colorful, pretty foods that it's supposed that naturally enjoy now, over the past 30 years or so since we started checking the nutritional content of vegetables we've noticed, actually a drastic decline in the amount of nutrients in each vegetable. Some people argue that this is to do with modern farming techniques and reusing the same soil, and it drags all the nutrients out of it. We don't really know for sure, but we do know that our food has less nutrients in than our grandad's used to. But on the flip side of that, if your granddad used to get slightly less potassium in all the vegetables that he used to eat, you might want to consider the fact that you can walk into any supermarket within walking distance of your house. Right now. You can pick up a banana, and it has more potassium than your granddad would have got in, like a whole week, because we can now get have access to a much greater variety. So what's important here is to make sure you've always eating a large variety of different foods, but also that you may want to supplement with some kind of vitamins, as the food we eat becomes love a quart. Now, the other things, when it comes to physical energy as well as food, where we might want to realize that we're not smarter than Mother Nature, and thousands of years of evolution are sleep. The benefits of sleep are incredible. The amount that it improves your physical energy, your focus and your thinking processes as a whole is huge. And if you could package up sleep into drug format, it would be infinitely better than any riddle Hindle, Adul, admiral in the World. And it would cost thousands of pounds for a pill because sleeping is so much more amazing than any drugs we've made likewise, making sure you are hydrated now our ability to notice when we're dehydrated is getting terrible. We keep thinking we're hungry when we're actually thirsty. We think we want to coffee because we're feeling a bit tired. But actually we just dehydrated. Making sure that you always have water available and you're drinking water is essential. And lastly, it's of course exercise. Most of us has desk jobs now. When we don't move around, there's all kinds of trickery here. We emotionally bribe ourselves by buying sports equipment we never use and gym memberships we never use, and even these awful things you attached to your wrist that tell you how many steps you've done today and what your heart rate is. It's always the kind of short term trick yourself into exercise. You need to learn to enjoy it for what it is. Stop trying to manipulate yourself to do it, and you might realize you actually enjoy it without the manipulation. When we work out in high intensity workout, we're actually forcing our bodies to improve themselves. Improved the cardiovascular functioning because our bodies go. He needs to use that leads. Do some more of it. So we're always better off working in a high intensity workout. Recently, people have been talking about the seven minute workout. There's an app for it, and it will guide you through some very simple exercises you can do at home without any equipment, which should work out all the parts that your body needs to work out. Sadly, it was marketed a little bit like you only need to work out seven minutes in a session, which is unfortunately not true. But if you worked your way through the seven minute workout three times in one go, that would be 21 minutes, and that would be a reasonably substantial high intensity workout. Teoh, get everything improving and do one of your three weekly workouts. 11 trick that does really work, though, is to do something sociable. If you're working out with your friends, you're enjoying it. You're much more likely to go back. So being in a local football team or something is much better than working out at home on your own if you have the time and that's available. But one thing that's perhaps leading into the next video a little bit is if you were to do a work out three times a week. Like rock climbing not only is at high intensity, but I'm actually quite sociable. But also when you're climbing a rock, your 100% focused on what you're doing. And it's training your brain in that mental resilience that focus on allowing you to work in a mindful way like nothing else. Because if you're hanging from her rock, you can't be thinking about anything else. It forces you to focus, and it's a very strong form of meditation, even to be in a situation like that. So I am not a fitness instructor or a dye, attrition or nutritional list. The point of this video is about the psychology points, and the most important psychology point is that you are not more intelligent than your body and thousands of years of evolution. Any advertising about food or any advertising in general is always trying to trick you into wanting something you do not, and this is particularly important when you're talking about things you put in your body. So rule number one is never eat anything, which is advertised on TV, unless it's advertising funded by your government, like telling you to eat healthier. Likewise, the drug companies make lots of profit from you, thinking you need something you don't as well. So unless you have a serious condition, which requires medication, you want to avoid any kind of drugs from drug companies and perhaps look from or natural remedies such as one using in gingko biloba edge in saying etcetera, particularly omega three, is quite useful. And generally your diet should always just consist of lots of nuts and vegetables and drinking enough water and seeds and fresh fish and all that kind of stuff, which you already know if you're over the age of about eight that that's what your diet should consist off. Just with focus, it's no different to anything else. That's what you should be eating, drinking lots of water and sleeping. Also helpful. Obviously, when it comes to exercise, it's more important to get into an exercise habit rather than trying to work towards some kind of goal. And if you are trying to bribe yourself with spending money or having fancy gadgets, your body, your brain isn't stupid. It knows you're trying to bribe it, and as a result, it thinks it enjoys those things less much like if you try and bribe anyone to do anything , try and enjoy the exercise. But there is really no excuse, because all you would need is one hour a week. 3 20 minute sessions, which would be 21 minute sessions, which would be three rounds with seven minute workout, gives you all the working out. You could possibly need to be incredibly healthy, and you don't need any equipment. You just need a one hour. The amount of extra focus, time and energy that you would receive in return for that one hour would be a very good trade off 27. Thank You: Okay, so picture yourself. Queuing up a shop is a really long queue. You're gonna be waiting for 10 minutes. Maybe now you've deleted your Facebook app. You can't take it out and fiddle with it and see what nonsense people are talking about on there. Now you have to remind yourself the real reason that you actually had that app in the first place. And that's because you get bored at times like this. Now we've been led to believe, or we've convinced ourselves we should believe that boredom is a bad thing and it's very negative to be bored. And this is the real reason we're on Facebook Anyway, It's also the real reason that we failed to take those five minutes or those 15 minute gaps in between our 25 minute Pomodoro working times. As a result, we end up spending an hour on a news website and then failing to take the next gap a swell . It's because every time we stopped for 10 minutes and we queue up or we take a break from work, we're reminded of all the crazy, anxious thoughts rocking around in our brain that we don't want to entertain and we don't want to think about. So we soldier on and we pretend to do some more work to keep ourselves distracted. We pretend that Facebook's really interesting to us, so we don't have to face up to these thoughts that just go round and round in our head and we don't really like. And when you stop and you allow yourself to be bored, they come to the surface and they're all you have. Now we know that some of the top CEOs like having periods of deep work where they look themselves in a room for four hours, and they and they turn out another great business plan or something through these periods of deep work. But another thing that top CEO Oh's are into doing is meditation. I suggested earlier that perhaps when you're washing up your dishes after a meal, you could turn any music off, not speak to anyone, and focus 100% on the feeling of the water on the feeling of the dishes and the actual sensory feelings off the washing up. I also suggested when we talked about exercise that if you did something like rock climbing , you wouldn't be able to think about anything else other than the climbing and a popular, mindful technique is to take a stone or something quite small and spend time just looking at it of focusing on every single minute detail. This is often also something that art appreciate er's or wine tasters might enjoy doing. They like to spend a lot of time fully engrossed in sensory stimulus, and it stops other feelings coming into their head. Now this is very good for practicing focus. We know this, but it's not actually perfect for improving our mindfulness because it's just keeping those anxious thoughts in our head at bay. We know that we can talk to other people, and if we have a problem with someone, we can use our assertiveness with them. But sometimes these feelings are irrational, and they're just bizarre thoughts that just rock around inside our brains. For a slightly more advanced level of mindfulness training, we could meditate so meditation that helps us tackle those bizarre, crazy, irrational thoughts going on in our head but also helps us step back and take a think about our actions as take the situation, for example, that you get Tau work and you want to park in your favorite parking space. But somebody else is already there. Now this is going to bring up some feelings of anger. Maybe you might feel anger. Anger is present in your mind, but that doesn't make you angry. It doesn't mean you need to express anger. It just means that that feeling is present. If we are not being particularly mindful of our actions, you might just get angry at someone who didn't even know it was your favorite parking space . Just because the feeling of anger arose by being mindful of the feelings that come up. It allows us to react in a more mature way. Now, like physical exercise, you ideally want to make a meditation habit 10 minutes a day or a couple of times a week would be perfect. This is actually incredibly hard to do on your own, especially at first. So if you conjoined a group or a class all get some people together from work to meditate together, it actually makes it much, much easier than doing it solo. Otherwise, I found the app headspace to be very, very popular and particularly useful, although incredibly expensive, There are also some guided meditation CDs. There's plenty available for free on YouTube and all sorts of different APS. I particular the app called Pause because encourages you to take, like, a two minute break in your day, and then you can take a much larger quantity of much shorter breaks. It's a bit less commitment to sit down and say, I'm gonna pause for two minutes rather than 10 and it's a great way to get started now. How do you meditate if you imagine a clear blue sky? And then he mention a small little cloud, little puffy cloud just floating across the sky. This isn't really causing any anxiety. It's just a small, small little cloud. But over time, more and more little clowns just pop in, and eventually you if you leave them or if you hold them there, you will end up with this horrible big grey sky, and you won't be able to see the blue sky anymore. The blue sky is still there, behind the clouds. Now your thoughts are a little bit like these clouds. They build up, they build up, and they stay there because you hold them there. If you imagine that thought anger Because that person parked in your space, your favorite space. This anger is like a little cloud and it floats in from off the in front of the nice blue sky That blue calm, serene sky that you had and it stays there because you hold it there on all day. And I'm so angry because they parked in that spot and over time these all filled up. Now, when we meditate, we can force us force ourselves to not hold on to these clouds onto these thoughts. Just let them drift across the scene. So, for example, you're calmly sitting there. You don't have to be cross like do you don't have to drink herbal tea as you do it. You're just breathing and focusing on your mind. And a thought pops in about some shopping that you need to buy. Now you could hold on to that and get worked up about the fact that you might forget or get worried about if they still have it in stock or you could just You can't do anything about it now. You could just label it and let it drift on through your mind. So as these thoughts pop into your head, just label them. For example, this thought off anger because someone had parked in your space earlier today. You could just say there is anger. No, I have anger or I'm so angry. But just there is anger. Acknowledge it as a thing that exists, but it's not yours. It's just a cloud floating across in front of your sky and let it carry on floating across . And then, for every thought that pops into your head for around 10 minutes, label it say there is planning. There is anger. There is discussed. There is frustration. Just label each thought and do not dwell on it. Just allow it to be and let it carry on floating across your sky, and it will float off on out the other side. And if you can do this regularly, you'll find that you'll develop a habit of not grabbing onto all these emotions and holding onto them for dear life. Now, this could be very hard at first, because the first time you stop and you sit down and you watch your thoughts, you'll realize there's thousands off them off, whizzing around in there so it's best to start by focusing very simply, just on your breath. So after you stop this video, try just sitting in a quiet place and just breathing in and out and focus 100% on the feeling off the breath, going in and out of your nostrils. Don't think about anything else. Just think about the breath. Once you've got used to this, maybe after you've done it two or three times, I want you to stop thinking about the breath and just allow your thoughts to be. And as the thoughts pop into your head, I want you to just label what the thoughts are and let them carry on drifting. Don't start thinking about the more. Don't start entertaining the thought. Just label it for what it is and let it carry on, drifting out in summary. Lots of activities we dio are clearly just to distract ourselves from uncomfortable thoughts in our head and some of them. It's not even that they're uncomfortable is just the quantity of things bouncing around in there. If we have a regular meditation practice, we can clear them out. We can let our brain know that we do not need these thoughts to begin with. It's quite hard for us to just focus on our breathing and our own mind. So it's good to start with just some breathing exercises where we focus 100% on our breathing on the breath, going in and out, doing some deep breaths for 2 to 3 minutes. It's going to take quite some time to get comfortable doing that. So maybe the 1st 10 times you meditate, you're just going to be focusing on your breathing. Once you feel more comfortable, you're going to start a meditation by focusing on your breathing for 1 to 2 minutes, and then you're going to take maybe about five minutes where you just watch your thoughts as they pop into your head. At first, this is going to be carnage. There's going to be lots of thoughts in there, and as they pop in, you're not going toe own the thoughts. They're not yours. They're just floating around in your head and you're going to label on what they are to allow your brain to realize that they're not vitally important for you like it thought they were, and going farm away safely in the anxiety been whatever it been, it keeps those useless thoughts in by practicing this regularly. Not only will be clearing out all those clouds in our sky all those unnecessary thoughts, but we'll get into the habit of just unconsciously, no lingering on thoughts that aren't helpful to us. Our brain will get better at knowing which ones to throw away and which ones to hold on to . And as we practice more, we can start to enjoy that 10 minute time we have queuing up in the supermarket rather than being so terrified of our own thoughts that we need to re download the Facebook app and start looking at whatever junk is going on in a news feed.