- I kind of feel like my
attention span is dying. It's just like whenever
I try and do anything, I start craving some sort of distraction. I can't just focus on one thing at a time, even if that thing is sleeping. But I have things I wanna
do, things I wanna focus on. I just don't, because refreshing Instagram is always gonna be easier. And it's a problem! And I'm tired of it. I am tired of feeling like my life is so far out of my own control. So today we are figuring
out how to stop scrolling and how to start paying attention. Thank you to our patrons
for supporting the channel, and Headspace for sponsoring
a portion of this video. With focus music, motivational exercises, guided meditations, and more, Headspace has over a
thousand pieces of content to help you be kind to your mind. If you wanna see how Headspace
might be helpful to you, you can try it out completely
for free for 60 days. All you have to do is sign up with our link in the description, or scan the QR code on screen. So what's in the box? This is an
electroencephalogram, or an EEG. It measures electrical
activity in the brain, which are associated with
certain performance metrics, like attention, excitement, and stress. Does that look good, how do I look? Now, these things usually look a little bit more threatening and wiry. However, I reached out to
this brand called EMOTIV that creates more
simplified consumer options. They gave me a little discount so I could actually
afford this for the video. And I look like a cyborg. I think it looks cute! Okay, so these are my brainwaves, and if I focus on it really hard, it should be able to translate these into more understandable
metrics, like attention. Look at that, you see
the building attention and spike in excitement, that's my brain! I kind of feel like a video game character and these are my stats, this is cool. Now, you should note that
EEG data can be pretty noisy and things like movement can
really impact the results. However, I think that having
any level of recording is an improvement because I
basically never pay attention to my attention. It only ever really comes up when I'm feeling guilty
about my screen time, or I realize that I've
done nothing all day. And only having these really infrequent and negative interactions with my problem makes it really hard to be
objective about the whole thing, to understand how bad it actually is, and see if it's getting better or worse. But now, with the help
of this brain scanner, I finally got to measure a
baseline for my attention span without getting bogged down by guilt or forgetting to focus on my focus. I wore the EEG while I worked,
ate, exercised, and relaxed. I did take it off a few times because it could get pretty uncomfortable after really long stretches. But overall, it was pretty easy to ignore while I just lived my life
for the rest of the week. Alongside the EEG, I installed a program to automatically track how often I switch tasks on my computer, and I recorded how many
times I picked up my phone. Did you know that you can't actually export your screen time data? Then I wrote a quick script to compile all this data and visualize it. Here is my life for the past three days. Ooh, the x-axis is the
number of hours in a day. These blue bars represent the number of times I picked up my phone. This gray line tracks how
productive I was at my computer. And these colored lines are the median performance
metrics from my EEG. Now, some highlights include this moment where I picked up my phone
to start debugging the app that I was using to scan my brain, and then I ended up opening Instagram and spending the next two hours on it. However, during my meetings the next day, I was like super interested
and attentive, right, great? No, it's because I kept
picking up my phone. I was supposed to be on a call! I kept opening up Instagram! But it's not all bad news. There are these instances
where I put down my phone, I get into the zone and
my brain just lights up. The only issue is that
in my eight-hour workday, it only happens for like an hour. It's over here at like two o'clock, or five o'clock, or ten o'clock. Now, something similar does happen to my brain when I am working out, but how often am I doing that? All this is to say is that for these 16-ish hours that I am awake, I'm only engaged and
focused for like 12% of it. The rest of the time, the 88% of the time, I'm all over the place. I'm checked out or I'm distracted. This could be most of the rest of my life unless we do something about it. So let's do that. So I started looking for
any books about attention, focus, and distractions,
and I found a lot of them. There was just one problem: They're all identical. They invent different buzzwords, and they switch up the personal anecdotes that they blur with legitimate science. But fundamentally, if you've
read one, you've read them all. Fortunately, you don't
need to read any of them because here are the three things that you actually need to know if you want to fix your focus. One, attention and focus
are different things. Attention is a broad concept that boils down to our general awareness. While focus is one process
that controls that awareness, concentrating it on something specific. Two, focus is a limited
and exhaustible resource. So you can only really focus
on one thing at a time, and your ability to do that will tire out the further
you get from rest. Three, focus also
filters out distractions. The more there are, the more
of your focus is being wasted. Now, some research exists suggesting that certain forms of cognitive training can increase your capacity
and ability to focus, but the type of training and the effectiveness has varying results. The brain is complicated and there's a lot of
nuance in the details, especially when you're
trying to find things that work for you in your
specific circumstances. So to fix my focus, I'm
actually only going to do a handful of very simple things that support what we know about focus. Here's the plan. First, I need to manage my distractions, starting with the obvious: my phone. I deleted the apps that I never use, set up time limits for the
apps I use way too much. Everything except for my wallets. And muted basically all
of my notifications. I also installed this app
that replaces icons with text. So now I need to put
in a little more effort before I open anything. I also changed my display to gray scale. I have never wanted to use my phone less. Oh, this sucks. I wasn't kidding. Almost immediately, my phone pickups and screen time dropped dramatically. However, the silence made me notice the sheer number of internal
distractions I have too. These passing thoughts
that just take me off task, like wondering if I need
to buy more toilet paper, wishing I learned a musical
instrument as a kid, or thinking about what
I'm gonna have for dinner. They were rarely urgent,
but often important enough that I didn't want to
ignore or forget them. So I dedicated a page in my notebook to quickly write them down for later. When later came, I sorted
through those thoughts based on action, importance,
and time sensitivity. And kept it in mind when I
was building my schedule, which got way more specific. Now, I'm usually the type of person who only puts like events in
my calendar, a normal person. However, a lot of the books
that I've been reading have recommended time
blocking or timeboxing. I don't know, it's just setting aside
time to do individual tasks. Apparently it helps you avoid
the temptation to multitask. So every morning I took
all of my work, chores, exercises, and hobbies, and
plugged them into my calendar. Now, I found that the secret
is that it's not as simple as just putting an hour
aside for each thing. Since focus is an exhaustible resource, I need to take into account my energy levels throughout the day and how much effort
each task is gonna take. Like reading research papers and writing takes a lot of focus for me. It's just really boring. But listening to audio books,
or animating, I'm locked in. I actually find it
really hard to disengage from the tasks that I really enjoy. So I find myself thinking about them, or even continuing to do them
past their allotted time, which means that I should probably think about those switching costs when I'm building my
schedule out for the day. Eventually I realized this process could be a little more
automated, so I got Taha to put the process together
in a Notion template. Now I can input tasks, tag them, and it'll show me an order that
I can drag into my calendar. I found it useful, and if
you wanna give it a try, I'll include it in our next newsletter. But once I controlled my external
and internal distractions and built out a schedule
that minimized multitasking optimized for my energy levels, all that was left was actually focusing. It was amazing. I was using my phone less
and getting more done. My brain was lighting up. I was way more engaged
in everything I did. I found different
soundtracks to make it easier to get in the zone, and life was great, until it wasn't. It is 12. I haven't left bed yet. I've just been using my phone, full color. Every 15 minutes, I hit
"Remind me in 15 minutes." And then 15 minutes later I do it again. Just feels like we're
back where we started. I ended up using my phone
for seven hours that day, more than I had all week prior. I had things I could
do, things I should do, but I just couldn't
bring myself to get up. I am kind of proud that I managed to pull up my code on my phone and see if there were any clues in my data that could explain what went wrong. I know, it's pathetic,
but it was a small victory that led to an interesting discovery. The nights that I used
my phone past midnight led to days where I felt more distracted and picked up my phone more often. I learned in an old video how important sleep could really be. So I decided to just give up on the day, get some sleep, and try again tomorrow. Aargh! I feel like I'm drowning. It's like I'm not doing
anything hard, right? I'm just doing my stuff. I'm just trying to focus on it more, except I'm trying so hard to focus that everything is making me on edge. Like my cat will try and get my attention, and I'll be annoyed at
him for wanting pats. It's like there's sand falling and I'm trying to catch all of the sand, and you can't do it. Am I making any sense? I really need to make
every grain of sand count by like doing everything on target, and even if I'm enjoying
something, I can't, because I need to move and
catch different grains of sand. Hold on, hold on, hold
on, what did you just say? - Have you ever thought
about just meditating, and doing nothing? Taking a step back away from the thing that you're working on, and not working, like taking a break? - Maybe it was because I was desperate. Actually, it is totally
because I was desperate, but I decided to try meditation. The only issue is I have no idea how. Luckily, I have Headspace. I should probably turn the
color on, just so that you guys can see what the app actually looks like. When I asked Headspace to
sponsor a portion of this video, I genuinely thought I
was only going to use their focus music and white noise, because I love listening to those to the point that it is ruining my YouTube recommendations
and Spotify wrapped. So it's just great to have
access to Headspace's collection. But Headspace also has stretches, workouts, podcasts, and meditation. They have content specifically
for beginners, like me, who don't know where to start. It's in their Basics course. But if you don't wanna commit to that, they also have shorter exercises, including my favorite thing
I discovered on this app, which is, "Star Wars: Breathe with Yoda." It's a one-minute breathing exercise and Yoda's just sitting there,
levitating rocks, I love it. However, they also have
longer, less structured stuff for people with more experience. Just the sheer amount of variety is probably my favorite
thing about Headspace. They bring together so many resources to help you be kind to your mind. So even if meditation
doesn't end up helping, maybe movement will. Or, another cool thing that I found. This is so sick, they have ASMR, and there's like a thing at the bottom that lets you control the balance between voice and like
environmental noise. Headspace, do more of this! If you wanna try out Headspace, completely for free for 60 days, you can sign up using the
link in the description or scan the QR code. Okay, let's learn how to meditate. - [App] Hi, and welcome to session... - Hi! My first experience with
meditation was strange. Now, the voice kept telling
me to focus on my breathing, but I might've focused a little too hard because I was worried I
forgot how to breathe. I should wear my head
scanner thing for this. Back to breathing. But eventually, I think
I got the hang of it. And, after 10 minutes, how am I supposed to know
if meditation's working? Is there a light, like what happens? - I don't think there's an
exact science to it, it's just, you're supposed to just feel
better, or feel changed. Did it do anything? - I don't know! Do you just keep doing it? - That's kind of it. I know that's probably not
what you wanted to hear but... - So I just trust the process? So, for the next few days, I continued with my focus
schedule and wore my EEG, but I also tried to meditate
in the morning, or evening, or just random moments
when I felt like it. And then, something kinda wild happened. Meditation works! And I wish that I could tell you this because I've achieved enlightenment, or I have a newfound sense of peace. But, no, I just feel normal, about as normal as the distribution of the sample means of my
experimental populations, justifying the use of a two sample T-test, resulting in these P values. Ooh, how significant! This EEG has seriously paid off, because even though I
don't feel that different, I was able to use its
measurements to do some statistics and find that meditation has improved basically all of my performance metrics: engagement, excitement, interest, also stress. But that might be because I
was wearing this when you guys sold out our last merch
drop in less than 24 hours. Thank you for that. So a good stress. The coolest thing is that all of this is on top of what I already gained by minimizing distractions
and avoiding multitasking. At least according to
these regressions I ran. But the benefits of meditation
came at a surprising cost. You see these peaks of intense focus? Yeah, those stopped happening. But I also stopped
experiencing these huge dips. Now I'm just...fine. This whole thing is just...fine. You know, I started this video because I wanted to feel more
in control of my attention. I didn't wanna have to
rely on being distracted every single second. And you know what? Done. I am literally,
statistically more engaged. And anecdotally, I was doing
the dishes the other day and I started playing
a podcast out of habit, and then I realized I'd
rather just clean in silence. Who am I? I know I should be happy. Happy that, for folks
without attention disorders, fixing your focus is as simple
as minimizing distractions, avoiding multitasking, and maybe meditating if
it all gets too much. I should be happy! But I'm not. Like, I think it's really
cool that meditation can work, even if you don't know how it works. But I'm me, and I need to know how. So I guess if you only cared
about fixing your focus, the video's done, you heard my advice. But, if you are like me
and you wanna know why, come with me, 'cause we're gonna find out. It was strange getting
to the bottom of this, because I was looking for an answer when I didn't really have a question. I just had a sense of unease because I had solved my original problem without understanding how or
why my solution really worked. It was only after spending
the day in the library, flipping through any book I
could find about meditation, when I realized my
question and its answer. You see, earlier, we learned how focus works
according to science. And the tips I found in
those productivity books were in line with that. They should have helped me stay focused, but they didn't, not in the long run. However, when I added meditation
to the mix, it all worked. The question is how? Specifically, how did
meditation influence my focus differently than productivity tips? Okay, so meditation, as we know it, originated in India
with Theravada Buddhism. However, it's since evolved
into a wide range of practices used throughout the world,
including more secularized and instrumentalized forms that
became popular in the West, with books like "Wherever
You Go, There You Are." This approach to meditation became known as "mindfulness
based interventions." And it has two main
forms, open monitoring, where you observe your experiences in real time without reacting. You just recognize things as they are. And focused attention, where you concentrate on something
specific, like breathing. Now the interesting thing is that this religiously
informed framework, with origins from thousands of years ago, has a lot of surprising parallels with our modern scientific
understanding of attention. In fact, some Buddhist practitioners have been found to outperform the norm at attention-related tasks,
suggesting that meditation is, at least in part, helping them focus. Now, I should probably say
that a lot of this research, while promising, is still inconclusive. Meditation, and even attention, are still kind of nebulous
concepts that make it difficult to achieve rigorous scientific consensus. However, despite the similarities I found between religious theory and these pop science attention books, I did notice one key difference: how they manage distractions. You see, the pop science and
productivity books I read emphasized cutting out distractions and building walls in
your space and schedule to protect your focus. This is straightforward in concept, but really difficult to maintain if you have a lot of responsibilities that are outside of your control. In contrast, the mindfulness approach targets your focus directly, cultivating it to be easier to command and resilient to distractions. This forms a sort of spectrum, where you either reshape your environment to restore your attention, or reinforce your attention
to endure the world. Now here's the thing, when
you feel your attention span slipping through your fingers, that pop science productivity
approach is really tempting, not only because it's unavoidable, like a lot of the content
around reclaiming your focus is for the sake of using
it on something else, but it's also tempting because
the advice is so tangible. You turn off your notifications,
you build out a schedule, you get rid of the distractions, and see it replaced with
things that you do care about. Compare that to meditation,
which is so subtle that if I wasn't wearing
an EEG for three weeks, I would've just assumed
that it did nothing. However, the average person like you or I can never fully control our environments, and the supports we use to
try are shockingly fragile. So if they break, when they break, all we're left with is
our core ability to focus. And if that sucks, we
end up where we started. That's why I think
meditation helped me out. The whole exercise is realizing that your mind naturally wanders, but you also have the power to nudge it back to
where you want it to be. Now, I'm obviously not gonna go full tilt and become a Buddhist monk because, to be honest,
can't pull off orange. However, the great thing about a spectrum is that we can find ourselves
somewhere in the middle, structuring our days more thoughtfully and lowering the noise, not to a silence, but to a gentle hum that we
can enjoy at our own pace. But either way, have a lovely day! (gentle music)
