TLDR;
This video explains how to optimise focus by understanding ultradian cycles, which are 90-minute periods during which our brains and bodies operate. It highlights the importance of deliberate defocus after periods of intense focus to restore mental energy and improve overall productivity.
- Focus in 90-minute intervals to align with natural ultradian cycles.
- Incorporate a warm-up period at the beginning of each focus session.
- Practice deliberate defocus for 10-30 minutes after each focus session to allow the brain to rest and restore energy.
Understanding Ultradian Cycles for Optimal Focus [0:03]
The video addresses the question of how long one should try to focus, referencing the importance of ultradian cycles. These cycles, lasting about 90 minutes, govern brain and body function throughout the day. It's suggested that focus periods should ideally be around 90 minutes or less to align with these natural rhythms. While longer periods of focus are possible, they may not be as effective due to our underlying biology.
Maximising Focus Within 90-Minute Intervals [0:27]
When engaging in focused activities such as physical exercise, skill learning, or even conversations, aim for these 90-minute intervals. The initial 5-10 minutes can be a transition or warm-up period. It's normal for focus to waver, and the key is to actively bring your attention back to the task. This process of refocusing requires significant metabolic energy, as the brain is a major consumer of calories.
The Importance of Deliberate Defocus [2:23]
After a period of intense focus, whether it's 45 or 90 minutes, it's crucial to take a break of 10-30 minutes for deliberate defocus. This involves engaging in menial tasks that don't require much concentration. Avoiding phone use during these breaks, such as while walking or in the restroom, is beneficial. This allows the mind to idle and decompress, which is essential for restoring the ability to focus.
Integrating Deliberate Defocus into Daily Life [3:50]
The ability to focus depends not only on what happens during focus periods but also on what follows them. Deliberate decompression is key to maintaining focus throughout the day. After a focus session, engage in automatic or reflexive tasks, avoiding focused reading or close-up screen time. This practice allows for repeated bouts of intense focus, improving overall productivity and mental well-being.