Matt Gray is a well known Youtuber and content creator. He is also the founder of Herb - the largest and most engaged cannabis community in the world of over 14 million people.
Previously he founded Bitmaker, which trained full-stack software engineers and got them jobs at companies like Shopify, Facebook, and IBM. Bitmaker was acquired by General Assembly.
Guest Author: Matt Gray
10 steps to protect your focus (my deep work routine):
1. Eliminate Distractions
Close social media, silence notifications, and keep your phone out of sight.
It’s impossible to produce quality work if your attention is being pulled in a million different directions.
Block off 4 hours every day to be completely free of distraction.
2. Reduce Multitasking
We often feel productive by juggling multiple tasks.
But the opposite is true.
Multitasking is a recipe for:
• Poor focus
• Bad concentration
• Reduced productivity
Multitasking means screwing up several things at once.
Focus on one task at a time.
3. Practice Mindfulness and Meditate
Set aside 5 minutes a day to sit with your eyes closed.
When you get distracted by a thought, practice bringing your attention back to your breath.
Stillness is a superpower.
4. Get More Sleep
Being awake for 20 hours is similar to being drunk.
You wouldn’t expect yourself to focus while hammered.
Entrepreneurs are athletes.
You need solid rest to be at peak performance.
Set a bedtime and get 8 hours of sleep.
5. Choose to Focus on the Moment
It’s impossible to concentrate when your mind is:
• In the past
• Worrying about the future
To produce quality work, you must be present and focused on the task.
The point of power is always in the present moment.
6. Learn to Take Breaks
When you begin to feel stuck, take a brief step away.
Our brains can’t handle constant stimulation.
Take a walk, have a coffee, or call a friend.
When you return, deep work will come naturally.
7. Connect With Nature
Nature is the greatest mentor.
Humans were not meant to sit inside staring at a screen all day.
• Get sunlight in your eyes
• Observe plants in a garden
• Go on walks without technology
Find time to connect with nature.
8. Train Your Brain
Instead of mindlessly scrolling social media, take time to play brain training games.
• Solve a puzzle
• Play chess or sudoku
• Figure out a Rubik’s Cube
Games enhance your short-term memory, which will improve concentration and focus.
9. Exercise
Fluid intelligence starts decreasing at the age of 25 for the rest of your life.
The only way to stave this off:
Exercise.
Do 3 rounds of ~30 minutes of cardio a week for enhanced blood flow and circulation to your brain.
10. Eat Well
Avoid carbs in the morning while doing your most focused work.
Consuming carbs raises serotonin, which will put you into a drowsy state.
Instead, eat protein and fats throughout the day, and save carbs for the evening.
Uplevel your concentration and focus.
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