How To Focus For 12+ Hours a Day Like a Millionaire
Charlie Morgan2024-01-15
Charlie morgan#charlie morgan course#smma#entrepreneur#entrepreneurs#smma clients#smma outreach#smma course#how to start a business#how to start an smma#social media marketing#social media marketing course#ecommerce smma#real estate smma#social media marketing strategy#digital agency#digital marketing marketing agency#online business#cold email#cold outreach#cold messaging#appointment booking#sales advice#grow marketing agency#get clients#grow agency
218K views|6 months ago
💫 Short Summary
The video emphasizes the importance of focus for achieving success and financial freedom, providing unconventional strategies for mastering concentration in a fast-paced world. It discusses the impact of distractions on productivity, offers practical advice for regaining focus, and highlights the benefits of meditation. Tips for improving focus, managing distractions, and setting up a conducive work environment are shared to enhance productivity and achieve optimal results in both work and life. The speaker stresses the significance of single-tasking, eliminating distractions, and maintaining a clean workspace to boost focus and overall performance.
✨ Highlights
📊 Transcript
✦
Importance of Focus in Achieving Success and Financial Freedom.
02:06Developing the skill of sustained concentration is crucial in today's fast-paced world.
Five unconventional strategies shared by the speaker have helped individuals become multi-millionaires by age 25.
Mastering focus is highlighted as a competitive advantage in both business and life.
Constant distractions can have detrimental effects on productivity, but regaining control over attention can lead to progress and financial success.
✦
The importance of focus in productivity.
03:58Focus is more than just concentration, it is the ability to not be distracted.
Different levels of focus can greatly impact work output.
Distractions play a critical role in determining productivity levels.
Focus acts as a force multiplier for productivity.
✦
Importance of Productivity and Time Management in Personal and Financial Growth.
08:31Utilizing the available 10 hours effectively is crucial for personal and financial growth.
High focus levels act as a force multiplier, leading to greater productivity.
Varying levels of focus significantly impact individual output.
Success is determined not only by the amount of time available but also by the quality of focus applied.
✦
Importance of Focus for Productivity.
10:48Concentrating on one task at a time is crucial for success.
Focus over time leads to progress and outperforming competitors.
Practical tips are provided to improve focus and increase productivity.
Focus is emphasized as a key factor in beating the competition and achieving goals.
✦
Maintaining focus and energy levels during the workday by avoiding carbohydrates and sugar intake.
13:58Carbs at lunch can lead to decreased focus and productivity in the afternoon.
Opt for a lunch without bread, pasta, rice, sweet potatoes, fruits, or sweeteners for improved focus.
A lunch of ribeye steak, eggs, and hot sauce can help sustain focus and energy levels for better performance.
✦
Speaker's diet and schedule for maximizing energy and productivity.
17:15Focus on limiting carb intake until the second meal of the day and consuming high-protein, low-carb meals during the day.
Consumption of significant carbs, like sweet potatoes, in the evening after work for better digestion.
Achieving high levels of focus by eliminating distractions and dedicating uninterrupted time to activities like reading.
Highlighting the potential impact on productivity and success.
✦
Importance of maintaining a specific brain wavelength for focus and productivity.
21:55Avoiding sugar, caffeine, nicotine, and other stimulants is recommended to achieve optimal brain state.
Transitioning between calm, focused states and chaotic, distracted states can impact work performance.
Activities undertaken before work significantly influence brain wavelength and work efficiency.
Optimal brain state is crucial for focus and productivity in work.
✦
The negative impact of starting the day with multiple stimulating activities like checking messages, scrolling social media, and consuming sugary foods.
24:47These behaviors overload the brain with novel stimuli, hindering focus and productivity.
The importance of a calm and focused mindset for optimal brain function is emphasized, contrasting it with a chaotic and overstimulated state.
Starting the day with excessive stimulation makes it difficult to achieve the necessary focus for productive work.
The graph analogy illustrates the relationship between calmness, stimulation, and focus.
✦
Importance of establishing a morning routine for enhanced concentration and productivity.
26:56Single-minded activities in the morning, such as exercise, meditation, and work, can optimize mental state for the day.
Eliminating distractions and introducing a steady rhythm to the brain can improve focus.
Combining physical activities with moments of stillness like meditation can lead to overall well-being.
Creating a balanced routine with stimulating and calming elements is essential for achieving a harmonious mental state.
✦
Importance of being aware of distractions to improve focus.
30:39Internal and external stimuli are identified as sources of distraction, with external stimuli coming from the environment.
Examples of external stimuli include interruptions like someone knocking on a door or notifications on a phone.
Developing awareness around distractions is crucial for maintaining focus and productivity.
It is recommended to save stimuli and chaos for after work hours to prevent cognitive overload during the workday.
✦
Importance of recognizing and managing internal stimuli to improve focus and productivity.
33:25Noting down distractions to increase awareness and prevent them from derailing tasks.
Benefits of meditation for enhancing focus and awareness.
Criticism of the Pomodoro Technique and challenge to the idea that the brain can only focus for 25 minutes.
Promotion of strategies for managing distractions and improving mental clarity.
✦
The speaker challenges the idea of the human mind needing a break every 25 minutes, advocating for meditation to improve focus.
36:36The brain historically has been able to focus for hours, emphasizing the importance of training the mind like a muscle.
The speaker shares a personal meditation practice focusing on breath for 20 minutes daily as a tool to enhance concentration.
Criticizing reliance on short form videos for stimulation, the speaker attributes difficulties with meditation to lack of focus training.
Overall, the speaker promotes meditation as a practice to enhance mental focus and concentration.
✦
Tips for Meditating with Focus on Breathing.
39:23Meditate for 20 minutes daily in a quiet space with noise-canceling headphones.
Sit upright, close eyes, and concentrate on breathing through the nostrils to calm the mind.
Stay aware of the breath and redirect focus when distracted by thoughts.
Meditation is about sitting quietly and paying attention to the breath.
✦
Benefits of meditation for focus and attention span.
44:36Meditation involves focusing on the breath and acknowledging distractions without judgment.
By repeatedly bringing attention back to the breath, individuals can rewire their brains to become more aware and cut off distractions.
Improves focus and attention span over time, leading to increased speed in recognizing and correcting distractions.
Trains the brain to quickly refocus and maintain a high level of attention, ultimately enhancing cognitive abilities and productivity.
✦
Importance of Meditation in Achieving Focus
46:04Meditation helps in recognizing distractions and bringing focus back.
Consistency in meditation improves work performance and emotional control.
Practice and time are essential for mastering meditation and enhancing focus.
The ability to catch distracting thoughts before reacting is crucial for maintaining focus.
✦
Importance of Consistent Meditation and Focus
49:13Use the Insight Timer app for meditation and avoid distractions like iPhone alarms.
Establish a dedicated meditation routine for optimal results.
Focus should extend beyond work into all aspects of life, emphasizing completing tasks fully and avoiding multitasking.
Train the brain to focus on one task at a time for optimal results.
✦
Importance of single-tasking for improving focus and productivity.
52:57The brain struggles with multitasking and performs better when focusing on one task at a time.
Creating a focused environment, both physically and digitally, can help maintain concentration and enhance performance.
Limiting distractions, such as having multiple tabs open or using phones during work, can have a significant impact on productivity and overall success.
✦
Importance of eliminating distractions for enhancing productivity.
55:02Distractions in everyday life include YouTube comments, sidebar, notifications, and multiple open tabs.
Creating a focused environment is key to achieving success.
Noise-canceling headphones are recommended as a way to minimize distractions.
Social media apps on phones can hinder wealth creation and productivity.
✦
Creating a distraction-free environment is crucial for productivity.
58:10Deleting unnecessary apps and messages can optimize your digital workspace.
Your physical environment influences your habits and behaviors.
Avoid keeping temptations around to stay focused.
Setting up a minimalistic workspace on your laptop can enhance productivity and focus.
✦
Importance of maintaining a clean and organized workspace.
01:01:08Completed work is either deleted or uploaded to Google Drive for storage.
Use of specific folders for essential items like passport pictures and video uploads.
Significance of using Google Chrome for efficiency in online work.
Recommendation for using a Mac over Windows for speed.
✦
Using Momentum Chrome extension for focused browsing.
01:04:13Organizing tools like Google Drive, Calendar, Gmail, and Trello for easy access is essential.
Avoid logging into distracting platforms such as Facebook, Instagram, and Twitter to prevent getting sidetracked.
Use social platforms efficiently and quickly complete tasks before logging out to maintain productivity.
Emphasize the importance of staying focused and avoiding distractions while working online.
✦
The impact of social media distractions and political content consumption.
01:07:37Awareness of time wastage and political content consumption on platforms like Facebook and Instagram is essential.
Tools like 'undistracted' can be used to hide certain elements of social media platforms.
'Newsfeed Eradicator' is suggested as an alternative for reducing unnecessary scrolling and engagement with irrelevant content.
Being mindful of online activities and avoiding distractions is crucial for productivity and mental well-being.
✦
Tips for using YouTube without distractions.
01:10:51Utilize tools like Undistracted to remove comments and recommended videos for a focused viewing experience.
Consider using an ad block extension to hide elements like YouTube descriptions on web pages.
Watching videos with intent can help maximize productivity and minimize distractions.
✦
Strategies to Improve Focus and Productivity.
01:16:03Utilize tools to hide distractions like Facebook notifications and news feeds to enhance focus.
Create a conducive environment by removing distractions such as YouTube recommended pages and excessive tabs.
Implement a game-like approach with 'ladders' representing focus-promoting elements and 'snakes' symbolizing distractions.
Enhance productivity by reducing visual clutter, limiting notifications, and structuring work effectively.
✦
Focus on doing one thing at a time, keeping it clean, minimalized, and organized to make more progress.
01:17:20Agency owners, coaches, and consultants can find help in the first link in the description for getting more clients.
The video offers full transparency about potentially selling a service.
The creator emphasizes that clicking the link is optional, and the main goal is to provide useful information.
Have a good day!
00:00hey everyone it's Charlie Morgan here
00:01and in today's video I'm going to teach
00:03you how to actually Focus how to sit
00:05down and work for 10 to 12 to 14 hours
00:09on end every single day without getting
00:11burned out or confused or lost or
00:14distracted or otherwise sidetracked this
00:17is a deadly skill to develop and the
00:19reason it's such a deadly skill to
00:21develop and the reason it's going to add
00:22so much value to your life and your
00:24progress is because no one knows how to
00:26do it the best places to get advantages
00:29in business and life and in competition
00:31is where everyone else is weak if that
00:34makes sense um so you know we can
00:37understand this from sunu The Art of War
00:39fight the enemy on unfamiliar territory
00:41right and what that basically means is
00:43if we're competing with a group of
00:44people which you are if you know you're
00:46a man or a woman in the 21st century the
00:49the first principle of business is
00:52competition right um you're competing
00:54with people and what that means is you
00:55need to understand your competition and
00:57understand how to gain a huge asymmetric
01:00point of Leverage over them which is
01:01basically an advantage in the form of
01:04focus because no one knows how to do it
01:06it no one knows how to just sit down and
01:08work these days I mean look at yourself
01:10man woman you know you've probably
01:12already scrolled down to the comments of
01:14this video and you're fighting the urge
01:16to scroll down again you've already
01:17checked out the sidebar of this video to
01:19see what you're going to click on next
01:21your phone's within Arms Reach with
01:22notifications on buzzing at you you've
01:24got music playing or you know people
01:27like your life is just nuts you know
01:30it's not normal it's insane you probably
01:32can't even go to the toilet without
01:33taking your phone with you you probably
01:35can't drive for 5 minutes without
01:36listening to music you probably can't
01:38even work out without being on your
01:40phone or texting someone you probably
01:41can't even sit down and read a book you
01:44try try and sit down right now and read
01:45a page of a book for crying out loud
01:47like we have lost the ability to
01:50concentrate and maintain a singular
01:53point of focal attention using our five
01:56senses on one thing and if you can
01:59regain the skill and learn how to do
02:01that then you can end up making a lot of
02:03money and making huge levels of progress
02:06in your life and in your business so you
02:08can have the life that you want and
02:10ultimately Achieve Financial Freedom
02:12Financial Freedom is near enough
02:13impossible to achieve without focus and
02:15so today I'm actually going to walk you
02:17through five things that you can do that
02:20no one's probably told you to do before
02:22right that are new and that you can
02:24actually use it's not about the Pomodoro
02:27Technique or it's not about like
02:29chunking it's not about like all these
02:31productivity hacks and the things that
02:33you find in these books it's not about
02:34habits there's five things that I've
02:36learned to do and those five things have
02:38made me a multi-millionaire by the age
02:39of 25 and I can tell you that all of the
02:42other successful people that I know do
02:44these five things and if you follow them
02:46and learn them you're going to make a
02:48lot of money um to contextualize this
02:51and to actually give you some idea as to
02:53the fact that I know what I'm talking
02:54about um this is how much money I made
02:56yesterday this is one of my phones um I
02:59don't know if you can can see that there
03:01but every day if you have stripe on your
03:02phone it will send you a notification of
03:04how much you made yesterday so you can
03:05see in my notification center um that's
03:09there I think yesterday we made about 25
03:1223 24,000 so like I don't know $28,000
03:15or something um that's a pretty regular
03:18occurrence you know so that's what's
03:20possible when you learn how to actually
03:22pay attention and concentrate um so
03:25let's get into it so I've got some
03:26points on this phone um that I'm going
03:28to ironically use to run you through
03:30this video um but if you learn to do
03:32this you will just completely destroy
03:34everyone so let's actually start by
03:35understanding what Focus actually is
03:37like what are we dealing with here right
03:39I'm just going to bring this whiteboard
03:40here and I'll bring this there we go
03:43okay right so what is this thing you
03:48know what actually is focus well focus
03:50is basically it might seem intuitive and
03:53it might seem easy to understand but if
03:55You observe it focus is simply not being
03:58distracted right so if you're trying to
04:01learn how to focus instead of trying to
04:03learn how to just concentrate or put all
04:05of your attention and cognitive
04:06conscious awareness onto one thing just
04:08try to not be distracted because often
04:11the easiest way to achieve something is
04:13through its opposite right and that's
04:14called inversion it's a pretty handy
04:16mental model that a lot of billionaires
04:18and successful people that I know use um
04:20so we can achieve Focus through a lack
04:22of distraction but we'll get there in a
04:23second right for now I want to stay
04:26focused ironically and walk you through
04:28something so focus is basically a force
04:31multiplier for your work right um and a
04:33force multiplier is simply like an
04:35exponent and of course my whiteboard
04:37Pen's going to give up now
04:39right so focus is essentially a force
04:42multiplier and what this means is it
04:45basically acts as an exponent or a
04:47multiplier to a variable right and so if
04:50you say for
04:53example if you do um 1 hour of work
04:57right and this is you over here doing an
05:00hour of work right and if I do one hour
05:03of
05:04work
05:06right we are going to have varying
05:09levels of productivity so let's say for
05:11example that in 1 hour you know we both
05:13get set the same task and it might be
05:17the case that I complete it 10 times
05:19over in one hour and you only complete
05:21it once or let's say we get given a book
05:22to read right it might be the case that
05:24in 1 hour you can only read 20 pages and
05:26I might be able to read 100 pages right
05:29the the thing is the thing that people
05:31don't understand here about work is
05:32everyone thinks it's about how many
05:34hours you put in like everyone's all
05:37about 10,000 hours and I work 12 hours a
05:39day I work seven days a week you know it
05:41doesn't really matter because what we
05:43can observe here is different results
05:45this person if I give you the example of
05:47person one here if this is person one
05:49person two if if you're both given a
05:51book to read right and this person reads
05:5320 pages in 1 hour and this person reads
05:5640 pages in 1 hour well this person's
06:00done two times as much work right well
06:02how can this be because they've both had
06:05the same amount of time allocated and
06:07allotted to this activity so how can
06:10this person have done twice the work as
06:11this person and it can G even more
06:13extreme than this because we could have
06:14this person over here person three and
06:17they could read like a 100
06:19Pages which is a 5x
06:22multiplier and you know what's the
06:24difference they've all got the same
06:25amount of time well the
06:28difference
06:33this whiteboard I'm going to have to buy
06:34a new one because this is an absolute
06:35nightmare to use I'm afraid um but the
06:38difference is the level of focus they
06:39have right so the point I'm trying to
06:42make here is you have 24 hours in the
06:44day right you know eight of those hours
06:46you're going to be sleeping and four of
06:49those hours you're going to be attending
06:50what I'm just going to call biological
06:52imperatives right you know you're eating
06:55you're socializing you're doing things
06:57that basically keep you sane in fact we
06:59could even extend this to probably 6
07:00hours because you know I'd count a
07:02biological imperative As relaxing or
07:05socializing or talking to people or you
07:06know doing whatever you need to do to
07:08just make sure that your brain doesn't
07:09go Haywire right so really what this
07:12means is if we have eight and six um you
07:15know well that's not 12 that's that's
07:18definitely not 12 but if we take these
07:1914 hours these are 14 hours that we
07:21cannot really do anything in right to to
07:23stay to sleep well and be a healthy
07:26human we probably need to spend about 14
07:29hours day doing that right so what this
07:31means is we are left after our
07:32biological imperatives we're left with
07:3510
07:36hours really and and how you use those
07:3910 hours determines the quality of your
07:41life and this is 10 hours to essentially
07:42work on a business right to make money
07:45and life basically is all about how much
07:49you get out of these 10 hours and if you
07:53want to learn how to get the most out of
07:54the small amount of time that you've
07:56been given on this planet well you need
07:57to learn how to focus right it's so
08:00important because we all have the same
08:03amount of time in the day right we all
08:05have the same like clock we all get 24
08:08hours we all probably get about 10 hours
08:10to do what we really want to do with
08:12working and stuff like that so how is it
08:14that some people are dead broke and
08:16can't even read a page of a book without
08:19you know getting distracted and having
08:20to go to a dirty website but there's
08:23some people who are like billionaires
08:25and can read a whole book in one sitting
08:26without without even thinking or
08:28blinking right well it's all about Focus
08:31so the point I'm trying to make
08:33here is focus is a force multipli so if
08:38we think about this like a graph right
08:41so here we have
08:43unit of
08:45productivity like this here we have
08:49focus and here we have hour so let's
08:53just say let's just put this as time
08:56right so we have a unit of focus we have
08:59a unit of time and we have a unit of of
09:02production or you know a unit of
09:03productivity which is you're actually
09:04getting stuff done so let's say we've
09:07got this person here person one person
09:10two and person three 3 2 1 right and we
09:15want to measure how productive they're
09:17actually being like how many units of
09:19productivity they're producing right so
09:21let's say we're all giving them the same
09:22amount of time you know they all get um
09:25let's just say I don't know to keep it
09:27simple they all get you know 10 of time
09:30right this is the 10 hours essentially
09:33right but the thing is is they need to
09:35learn to focus so if person number one
09:38only has two units of focus and person
09:41number two only has four units of focus
09:43but person number three has nine units
09:45of Focus right well what's going to
09:48happen because most people when they're
09:50thinking about success and work and
09:52building a business they just think
09:53about how much time they've got to do it
09:55but they forget about the force
09:56multiplier which is the thing that
09:58really matters
09:59because what starts to happen here is
10:02like if if you take someone here who has
10:04um 10 units of time and two units of
10:07focus then they're going to have 20
10:09units of productivity right but you can
10:13become really efficient with this
10:14because another way to achieve 20 units
10:16of productivity is if you had half the
10:19time
10:21five right if you have half the time if
10:23you only have five units of time but you
10:25have double the Focus right we go from 2
10:28to four then you achieve the same result
10:30so this is the point right you can spend
10:34less time making more progress or the
10:37same level of progress if you just have
10:39more Focus so focus is like the most
10:41important thing to time people don't
10:42understand time people don't really get
10:44how it works and that's okay but focus
10:46is the the main thing so going back to
10:48my example here right 10 units of time
10:51two units of focus this person is going
10:53to have 20 units of productivity right
10:55and this person here 10 units of time
10:57four units of focus well they're going
10:58to have 40 units of productivity right
11:01person three has 10 units of time and
11:03nine units of focus well they're going
11:04to have 90 units of productivity right
11:07this person here is five times more
11:10likely to make progress than this person
11:13up here so who do you think is going to
11:15win and who do you think is going to
11:17lose right they're all working 10 hours
11:21but their work isn't equal not all
11:23people work equally right and what I
11:25mean by that is some people are able to
11:28get way more out of the hours they're
11:29given than other people and that's
11:31purely dependent on their ability to
11:33concentrate and just do one thing Focus
11:36if we Define it is simply the act of
11:38doing one thing at a time it's being
11:41able to hold you know however many
11:44billions of neurons you have in your
11:45brain and dedicate every single one of
11:47them to one thing and when you do that
11:50you do it really well for example this
11:53video could be an hour long right and
11:56for me to make this video it's going to
11:57take me an hour because I'm focused I
12:00haven't got any notifications on I'm not
12:03getting distracted and it's just that
12:05but for a lot of people to sit down and
12:07make a 1 hour video they're going to
12:08procrastinate and take ages to sort of
12:10set it all up and procrastinate then
12:12they've got to write a script and
12:13they've got to like you know edit it and
12:15do all this stuff I'm just going to
12:16focus and just focus on the thing which
12:18is just producing content that you like
12:19right so this is why Focus is so
12:21important because you are up against
12:23other people you are competing with
12:25people and you cannot really compete on
12:27time it's possible to get more time you
12:30can optimize your time so for example
12:33instead of going to the gym you just go
12:34for a run because then you don't have to
12:36drive to the gym and you might save half
12:37an hour a day which is like you know 800
12:40hours a year or something crazy like
12:42that right so you you can slightly get
12:44more time but not really you can't
12:46really compete on time the advantage and
12:48the leverage and a asymmetry of
12:50competition you know of beating your
12:52competition that you can get in this
12:53category is not that significant but
12:55this one here is huge because if you're
12:58up against someone one and they have one
12:59unit of focus and you have two now you
13:01are twice as likely to beat them right
13:04so let's actually start getting into
13:06some practical advice on how to achieve
13:08this and how you can actually Focus to
13:11make more money and more progress and
13:14basically just destroy everyone in your
13:16wake okay so we're going to start with a
13:19real simple um a real simple Point um
13:23and that first one is actually your
13:26diet right now
13:29I'm going to give you five pieces of
13:30information here um I'm going to do them
13:33in no order um I'm not going to tell you
13:35that I'm going to save the most
13:36important one to the end just to keep
13:37you around on this video I'd like to
13:39think that if you're learning about
13:41Focus you actually have the ability to
13:42just sit and sit and just watch a video
13:45for crying out loud without having to
13:47click off so I don't really feel the
13:48need for YouTube retention strategies
13:49here so we're going to go through diet
13:51and then we're going to go through a
13:51bunch of other pieces of like advice
13:53that you can find so diet is a simple
13:55one right um and it really all revolves
13:58around carbs
14:00carbohydrates um in fact
14:03like one thing that really helped with
14:05my focus right is I I do intermittent
14:07fasting so I usually don't eat until
14:09about 1: p.m. 2 p.m. I don't eat
14:11breakfast I haven't done for like 7
14:13years now and what I would find a couple
14:16of years ago is what was happening is
14:20I'd get to lunchtime I'd eat lunch and
14:22then the afternoon would sort of be a
14:23write off and my my unit of focus could
14:26go from like an 8 in the morning and it
14:27would be cut down like a 2 or 3 in the
14:29afternoon after lunch it would just
14:32completely go to to to the to the bottom
14:34basically and so this was basically
14:36happening was because I was ingesting a
14:38ton of carbs at lunchtime right so what
14:41you want to try to avoid doing is
14:43ingesting any form of carbohydrate or
14:45sugar um during your working day so in
14:48those 10 hours that you are working you
14:50want to avoid carbohydrates right um the
14:53reason you want to do this is because
14:55they take so much energy for your body
14:57to digest and so the way the way it
14:59works is like if um if this is like if
15:03this is your desk well let's just do
15:05this if this is your desk here right I
15:08don't know if you can see this I'll draw
15:09a bit bigger this is your desk right
15:12your laptop's at your desk and your sat
15:14at your desk here you know like working
15:17you know in your chair or whatever right
15:20um this laptop you know for you to focus
15:22and work on this laptop is going to
15:24require energy right Focus requires a
15:27lot of energy but if you've just eaten a
15:29huge meal and you've just tried to
15:30digest a bunch of carbohydrates and a
15:33bunch of sugar and stuff like what's
15:35going to happen is all of the energy
15:36that should be going into your work and
15:38into your focused work is going to be
15:40going to your gut to deal with the
15:41actual meal you've just eaten right so
15:44one of the biggest and simplest hacks
15:46that I found to improving Focus
15:48throughout the workday is just do not
15:50eat carbohydrates at lunch don't do it
15:52don't eat bread at lunch don't eat
15:54pastor at lunch don't eat rice at lunch
15:55don't eat sweet potato potato any sugar
15:57any fruit any any milk any anything
16:00really just don't eat anything don't eat
16:02anything sweet no sweetener none of that
16:04if you want to actually see what I had
16:06for lunch today I took a picture of it
16:07earlier in anticipation of making this
16:09video um or maybe it's not on my
16:13iCloud um unfortunately it's not there
16:16but literally like all I ate today was
16:19just um I'll see if I can put a picture
16:21on the screen if I if I remember but all
16:22I ate for lunch today was just a ribeye
16:24steak and three eggs and then I had some
16:26hot sauce as well right now that might
16:29sound kind of insane and it might sound
16:30like I've got some sort of learning
16:32difficulties because that's a weird meal
16:34to eat right but the point is is I'm not
16:37digesting any carbs I'm not I'm not
16:38eating anything that's going to spike my
16:40insulin Spike my energy levels and then
16:42sacrifice
16:44like my internal ability to you know
16:47catalyze this energy it's kind of insane
16:49because if you eat carbs and if you eat
16:51like fat like loads of sugar and carbs
16:53and stuff like that fat and protein is
16:54fine but if you eat tons of carbs like
16:56what basically happens at least to me is
16:59like my body spends more energy burning
17:02the carbs than it gains from the carbs
17:04and the energy that it gets it get it it
17:06spits out in like 6 hours Time by that
17:08point I'm trying to relax right so I
17:11don't eat any carbohydrates until my
17:13second meal of the day and so if you're
17:15wondering what my diet and schedule
17:17looks like and I know this this I know
17:19this sounds so simple and so rudimentary
17:21like Oh I thought I thought he was going
17:23to give me some crazy wooah technique
17:26like he's just telling me to not eat
17:27carbs what an idiot but I just try it
17:29you know I I get up at like 7:00 and
17:32then I eat my first meal at like 1:00
17:34p.m. which is literally just like
17:36typically um usually like 1,200 calories
17:40but this is literally just 350 G of
17:43ribey and usually three to four eggs
17:46right and then I I continue my work
17:49until about 7 not 7:00 p.m. till about
17:518:00 p.m. and then at 8:00 p.m. I eat my
17:54second meal where I'll usually eat like
17:56you know typically 1 1,800 calories um
18:00and I basically have exactly what I had
18:02here but I I have a load of sweet potato
18:04fries as well like just sweet potato and
18:05an air fryer right and so I'm I'm eating
18:08a ton of carbs like typically 600 to 700
18:11to 800 gram of sweet potato in the
18:13evening but I'm doing it after I finish
18:15work so the digestion of that inter does
18:18not interfere with my work you you kind
18:20of have to think of it like this during
18:21your workday you can either work or you
18:23can digest right um that's kind of how I
18:26see it and this is the first of five
18:28things that I have used to obtain
18:32incredible insane levels of focus like
18:34focus on a level that you you probably
18:36can't even comprehend yet you know like
18:38imagine being able to um sit down and
18:42where's an example of this can I give
18:44you yes I'll take you over here look
18:45right so right
18:47now I'm reading this book here right um
18:51let me show you let's just come back
18:53through
18:56here so
18:58where am I here I am okay so right now
19:02I'm reading this book right about Caesar
19:05right Julius Caesar who took over the
19:08sort of revolutionized Rome and I have
19:11read nearly half the book and I've done
19:14this all in a couple of sittings right
19:16so imagine being able to um sit down and
19:22open a book and read uninterrupted
19:25unencumbered by Distraction and like
19:28just with complete Focus for like six
19:30hours that's kind of what you can
19:32accomplish and Achieve and I've still
19:34got a long way to go with my focus I
19:35know people that can just sit down and
19:36read for like 14 hours a day right
19:39there's there's levels to this stuff and
19:40I am by no means you know the be all and
19:42end all of of focus here but like how do
19:45you think your life would change if you
19:46can actually just sit down and work and
19:48just do what you know you need to do for
19:50like 12 hours a day well You' probably
19:52like success isn't difficult it's about
19:53figuring out what to do and just doing
19:55it for for a fair few months and then
19:57usually you you get something right but
20:00in this instance it's um it's really as
20:02simple as just like figuring out how to
20:04focus right so what's next on the list
20:07um let me
20:09check Okay so we've gone through the
20:12diet one um it's very simple just avoid
20:14sugar at all costs in any way shape or
20:17form like you can eat like complex carbs
20:19in the evening but don't be eating sugar
20:21because it will just completely ruin
20:22your ability to focus um your brain on
20:25sugar is just kind of insane I also um
20:27don't drink C C I hardly I do smoke
20:29cigarettes very very rarely right do I
20:31smoke cigarettes so I'm not like a
20:32smoker so I don't drink caffeine I don't
20:34smoke I don't take any drugs I don't eat
20:36any sugar there's no real dietary or um
20:40consumed stimulants right that are going
20:43to increase my brain's inability to
20:46focus a lot of people say that caffeine
20:48and um nicotine AIDS focus and helps you
20:50focus I just think that's cope and
20:53they're just using that as an excuse to
20:54hide behind their addiction personally
20:56right so the next thing um is what you
21:00do in the morning right so um I'm going
21:03to put this so we've done diet can you
21:06see this up here uh I'll just put it
21:08down here so we've done
21:10diet so the second thing is your
21:14morning and I'm talking about before
21:17work right so what you need to
21:20understand is your brain works on a
21:23wavelength or a frequency right and I
21:26don't mean this in some sort of woo
21:28hippie dippy like you know oh you want
21:29to level you you know you're on a right
21:31the certain Vibe or something like that
21:33what I'm referring to is your brain
21:35basically has like a wavelength and
21:37depending on the wavelength that it's
21:38sitting in will depend on like how your
21:42thoughts manifest how your behavior
21:43manifests for example if you're sitting
21:46meditating and focusing on one thing for
21:48like 20 minutes your brain will be in a
21:51certain wavelength but if you're playing
21:53a a video game that's you know really
21:55intense you're listening to really loud
21:56music and you're stimulated it will will
21:58have a different level of wavelength and
22:00it's very difficult to go from one
22:02wavelength to the other right so for
22:04example if you if you are in a calm
22:06tranquil focused State you will feel
22:08resistance towards going to a stimulated
22:11chaotic State same thing if you're in a
22:14stimulated chaotic State you will feel
22:16resistance to enter a calm tranquil
22:18State it's very difficult if if this is
22:20you know if this wavelength here right
22:23represents focus and this now if this
22:25represents Focus right down here and
22:28this represents chaos right which is
22:30basically just you clicking through
22:31YouTube and listening to music and then
22:34then then you're talking to someone then
22:35you've got another notification here and
22:36an email here and now you're working on
22:38this and this you've got this open it's
22:39just chaos right all these distractions
22:41if this is chaos it's very difficult to
22:43switch between these two states right so
22:45to go from a nice steady calm focused
22:49wavelength to a chaotic one is is
22:51difficult you won't want to do that and
22:53the same thing here your brain needs to
22:55have a lot of time before it can reach a
22:56different sort of level of wavelength
22:58right so the point I'm making here is
23:01the thing that you do or what you do
23:04before your work has a huge impact on
23:07how you approach your work right so for
23:10example if you wake up in the morning
23:12and the first thing you do is check your
23:14phone reply to a bunch of messages
23:17scroll on Instagram go on a filthy
23:19website and you know um get some
23:22dopamine through you know jacking off
23:24whatever and then if you're brushing
23:26your teeth and listening to music it
23:28then you go and eat a load of sugary
23:29cereal or Jam or toast or gluten or
23:32whatever carbs right and then on top of
23:35that like you're also on the phone to
23:37someone and then you drive to the gym
23:38but you're listening to really loud
23:39music and then like what's happening is
23:42you're stimulating your brain and you're
23:46essentially introducing lots and lots of
23:48Novel stimuli which is basically the
23:50word novel denotes new right so when
23:53when you're in an environment like this
23:55and you know what's going to happen is
23:57lots of stimulus is going to fly at you
23:59right so this stimuli can either be
24:01environmental or personal so an
24:04environmental stimuli for example could
24:06be if I was making this video right now
24:07and a bird flew into the window I would
24:09look you would look when a novel stimuli
24:12enters the environment or the human
24:13perception of awareness we have no
24:16choice but to look this is an
24:17evolutionary response to novelty because
24:20if we don't look it could be a tiger
24:21looking to kill us in the bushes right
24:23back in the day from the old from the
24:24old evolutionary standpoint so
24:27evolutionary Simi is kind of uncommon
24:29and rare you know because for example if
24:31I'm in my house on my own if there's not
24:34a bird flying into the window there's
24:35not really the environment is not
24:36throwing anything at me if someone
24:37knocks on the door that's a novel
24:39stimuli but your brain is built to deal
24:41with novel stimuli you know intermittent
24:43stimuli but if you wake up in the
24:45morning and you're stimulating your
24:47brain and you're stimulating your
24:48dopaminergic system and your serotonin
24:50systems and your nervous systems in so
24:52many different ways it it puts you into
24:54that chaotic wavelength right if we want
24:57to be you know nice steady wavelength
24:59but if you wake up and you check your
25:01phone and you go on Snapchat and you go
25:03on stories and you check your emails and
25:05you reply to someone here and you're
25:06listening to music here and then you're
25:08also masturbating here and then you're
25:10also eating sugar here and then you're
25:11talking to someone else here you know
25:13you can probably think of all these
25:15behaviors that you do in the morning
25:16right you're putting your brain into a
25:18state that is not conducive to focus and
25:21so if you do this for the first 45
25:23minutes of the day or even the first 10
25:25minutes of the day before you get into
25:26work it is so so so difficult to achieve
25:30and accomplish the wavelength of that
25:32your brain needs to properly Focus
25:34because you're so simulated it's kind of
25:37like you know if we look at it like this
25:40on a graph so we've got here we've got
25:44um well how would we want to draw this
25:47so here you've got
25:48Focus right and then here we've got
25:52stimulation stimulation um let's just
25:56put calmness so this is the opposite of
25:58stimulation right so the more calm we
26:01are the better our Focus will be and the
26:03less calm we are the less we'll be and
26:05it will go like this right and so this
26:08is going to be like if you're waking up
26:10and stimulating your brain and that's
26:13you just it's just chaos like how can
26:14you expect your brain to go from 10
26:17different personally novel stimuli that
26:19are very stimulating and rewarding
26:22instantly to sitting down and
26:25single-minded focus on one thing Focus
26:27is the art of just putting all your
26:29attention and concentration and neurons
26:30into one activity so if you're going to
26:32ask your brain to do that it helps if
26:34that's the first thing in the morning
26:36because if you wake up in the morning
26:37and the first thing you ask your brain
26:38to do is try and focus on 10 different
26:40things at once when you come to try and
26:41just focus on one your brain's not in
26:43the right place to do that it's not in
26:45the right state right it's not warmed up
26:47so to speak it's warmed down of anything
26:49right it would be like trying to
26:50exercise when you literally the first
26:52thing when you when you get out of bed
26:53your body's not ready right so this is a
26:56really important thing to note
26:58if you combine this with the diet it's
26:59really good so I let me give you an
27:01example of what I do in the morning
27:02right um and this this is exactly this
27:05is basically my routine at the moment
27:07and this allows me to focus pretty well
27:09um so let me just get some water so I
27:12wake up
27:15at typically anywhere between 7:00 and
27:179:00 a.m. I haven't had an alarm for
27:19quite a while now um but I wake up and
27:22what I do is I go and run 5 km either on
27:25the beach or just up and down the street
27:28um and then I get in the sea and then I
27:31do a brief calisthenics workout right um
27:34and then I get back in the sea and then
27:36I meditate no so and don't go back in
27:38the sea after the workout so I run I
27:40work out and then I get in the sea cuz
27:41I'm all sweaty and I don't want to be
27:42all sweaty get in the sea quickly swim
27:45get out the sea and then I sit on the
27:47beach um You probably won't be able to
27:48see it from here but I sit on the beach
27:50in the sun in a chair for 20 minutes and
27:51I meditate and we'll talk about that in
27:53a second um and then after I've
27:55meditated I get back in the sea cuz
27:56usually I'm more hot and sweat sweaty
27:57again from the from the Sun and then I
27:59dry myself off um I go and change my
28:01clothes upstairs I walk down to my desk
28:04and I start work right when I'm running
28:06I'm not listening to music I haven't at
28:09this point replied to anyone on my phone
28:11I haven't even checked my phone at this
28:12point um and I haven't really talked to
28:15anyone or done anything or anything all
28:18I do is I wake up I go to the bathroom I
28:20brush my teeth right I come downstairs I
28:23put my running shoes on I run I come
28:26back I do anics for about 20 minutes get
28:29get in the sea meditate get back in the
28:31sea get out the sea go and get changed
28:33and then I walk to work that whole
28:34routine might take me like maybe like an
28:37hour to complete runs about 30 minutes
28:40no it's about an hour and a half right
28:43but the point is is I'm doing these
28:45activities but there's not like there's
28:48not an abnormal or an healthy amount of
28:51Novel stimuli right like when I'm
28:54running like I might be thinking about
28:55something and when I'm working out I'm
28:56just working out out and when I'm
28:58meditating I'm just meditating I'm not
29:00introducing chaos and my brain is being
29:02able to achieve this nice steady
29:04wavelength right it's it's not like
29:07going all all over the place and all up
29:09and down so what you want to do is do an
29:11audit on your morning and also you want
29:14to do an audit on your lunch break right
29:16because the same thing applies on your
29:17lunch break if you finish working at
29:20like 12:00 p.m. or 1 p.m. and you go to
29:22have lunch and then when you're cooking
29:25you're listening to music and then
29:26you're also like you've got half a
29:29podcast in and then like you're talking
29:31to someone like you're messaging someone
29:32on Whatsapp but then also like you're
29:34checking Instagram whilst also watching
29:36YouTube like it's insane you're going to
29:38do that for like an hour and then expect
29:40your brain to be able to go back to a
29:42focused like wavelength it's just it's
29:44just not going to happen you're not it's
29:46it's just stupid right so that's the
29:48second thing is like the novel stimuli
29:52that you introduce voluntarily into your
29:55immediate perceptual awareness um before
29:57work and during your lunch break after
30:00work go balls to the wall with it like
30:02sometimes after work like it like 8:00
30:05p.m. we'll roll around and I'll finish
30:06dinner and I'll be like carved out of my
30:08mind and like I'll go and walk on the
30:10beach listening to like really loud
30:11music and I'm texting like four
30:13different people at once like that's
30:14fine but just not during the work day
30:16right save all of that desire for
30:18stimuli and that craving for chaos
30:21essentially for when you finish your
30:22work okay so that's the second thing now
30:27the third thing um is actually awareness
30:31right and then there's two more after
30:34this um one of which will really help
30:37you the other one will just help you a
30:39little bit but one of them is really
30:40cool um so I can't even spell awareness
30:43right so awareness so in order for us to
30:48like I said at the beginning in order
30:49for us to become focused we have to
30:51learn to stop being distracted and
30:54there's nothing really more distracting
30:55than your thoughts right so what you
30:58want to try and learn to do is become
31:01aware of your thoughts and I know this
31:03sounds simple and obvious and like trite
31:06you know which is something I really
31:07want to avoid in this channel but is
31:09imperative to your success that you
31:11actually become aware of what's going on
31:13in your life and in your you know in
31:14your brain in your behavior because if I
31:16ask if I ask you like hey what were you
31:18thinking like 2 minutes ago you probably
31:20can't remember right and not that you
31:22should not that a sane person can
31:23remember what they've been thinking all
31:24the time but it helps for you to develop
31:26a level of awareness around your
31:28distractions because really there's only
31:30two things in life that can distract you
31:33right um an
31:38internal an internal
31:41stimuli and an external
31:46stimuli so an external stimuli is a
31:49distraction that comes from your
31:50environment right your immediate either
31:53digital or physical environment um for
31:56example if I'm recording this right now
31:58and someone knocks on the door um I am
32:00cognitively obliged to pay attention to
32:03that right or if I'm recording this
32:05video right now and on this phone um
32:08like a notification crops up then my
32:09attention is going to go to it I can
32:11give you a literal example of what just
32:12happened I was on my on this Notes app
32:15here and I accidentally shook it and it
32:16said do you want to undo the typing you
32:18know that like undo typing thing you get
32:20on notes and then my phone sort of shook
32:22a little bit and then now I just looked
32:23at it and paid attention and then I came
32:25straight back to this video right so
32:26that that's an example of a distraction
32:28right that is an external stimuli
32:30something that your environment has
32:31produced that has taken your um
32:34attention and awareness or well really
32:37it's just your attention away from the
32:39one thing that you're doing the internal
32:41stimuli is basically a thought right
32:44this is something that happens in your
32:45head when you're trying to do something
32:48and then you start thinking about
32:49something and then before you before you
32:51know it like you're off and away like if
32:54I'm trying to make this not if I'm
32:56trying to make this video but let's say
32:58for example that I'm trying to read a
33:00book and then I get like five lines deep
33:04and then I start thinking about the
33:05carrot cake I have in the fridge and
33:07then I'm like oh I really want that
33:08carrot cake oh I wonder like I actually
33:10wonder if there's actually any carrot in
33:12that cake like also why are carrots
33:14orange I thought they used to be purple
33:16like and then you just start thinking
33:18and then then you're you're not even
33:20you're not even doing the thing you
33:21wanted to do anymore and most people are
33:23very very bad at managing their internal
33:25stimuli because they're simply not aware
33:27of it um and so what I'm going to talk
33:30about in a second here is meditation and
33:31how to actually meditate for Focus um
33:33and it's a simple practice that I've
33:34been doing for years now that you can do
33:36every day to just drill your focus and
33:38become aware of it um but you need to
33:40become painfully and cognizant aware of
33:44your thoughts um you need to learn to
33:47basically like understand them analyze
33:50them not analyze them too much but I'm
33:52going to give you a simple activity for
33:53this in just a second um one thing that
33:56I like to do I don't do it so much
33:57anymore cuz I don't need to um but what
34:00I have what what I used to have by my
34:02desk was a simple notepad and a pen this
34:06is this just this resembles a pen all
34:09right for argument sake simple pen right
34:12what I used to do is have a notepad and
34:13a pen by my desk and when I was working
34:16what I would do every time I got
34:18distracted I would write down what
34:21distracted me and what I was looking to
34:23essentially do is I did this for about
34:2430 days and over 30 days I put all of
34:27the distractions in a sheet and I
34:28bucketed my distractions and what this
34:30allowed me to do was become aware of
34:32what was distracting me so I started to
34:34write it down like it could be a slack
34:36message or it could be an email or it
34:38could be a thought or it could be a
34:40craving for food or something or this
34:41that or the other um and what I started
34:44to do is I just started to note my
34:45distractions and if you do this enough
34:47and if you become aware enough of your
34:49distractions you'll start to like
34:51interfere with their ability to actually
34:53like get you off of track and and stop
34:54you from focusing so this is just a
34:56simple little exercise that you can do
34:58um is basically just
35:00like get a notepad start trying to work
35:02on something and then you will get
35:03distracted right and when you do
35:06remember to note it down because what
35:07will happen if you do this for long
35:09enough is when you're working what's
35:12going to start to happen is a
35:13distraction is going to start to form
35:14and you'll notice it and become aware of
35:16it before it can fully form and then
35:17you'll be able to sort of bat it away so
35:19this leads me on to um another point of
35:23awareness which is meditation right now
35:26another thing that I wanted to add
35:28before we move on to meditation here is
35:30that the Pomodoro Technique is complete
35:32BS and if you believe that the human
35:34brain is only capable of focusing for 25
35:36minutes you are quite frankly a silly
35:39person right now I'm not going to call
35:41you an idiot for believing information
35:42that is widely believed because that's
35:44just a human condition but like if it
35:47wasn't like I don't understand how
35:50people can think that the human mind can
35:52only focus for 25 minutes at a time
35:55before it needs a break that's it's just
35:57that's insane that's if you think about
35:58that for a second like that's just
35:59stupid because you know if you think
36:02about us from an evolutionary standpoint
36:04and how our Focus has been you know um
36:07developed through time through history
36:09through Evolution like the human brain
36:11we had to sit there like if if let's say
36:13you're hunting an animal right sometimes
36:15we'd have to sit there and stare at like
36:17some trees for like 6 hours before
36:19something happened and we'd have to sit
36:21there and focus on the trees because if
36:23a deer ran past and we missed it our
36:25family wouldn't eat that night the human
36:27brain is capable of focusing for hours
36:29and hours and like a whole day sometimes
36:32like it's entirely possible right so
36:34don't be telling me because of some
36:36productivity Guru that you have to take
36:38a break every 25 minutes because that is
36:40pathetic and quite frankly stupid so
36:43it's unnecessary I don't agree with it
36:45and I'm hoping that with that
36:46evolutionary Point I've kind of made
36:48that quite clear another example this
36:50video is now 36 minutes long I haven't
36:52taken a 5 minute break I'm still going
36:54my train of thought is still clear and
36:56clean and I'm not getting distracted so
36:58it's it's just a load of rubbish it's
36:59for people that are trying to cope
37:00because theyve spent so much time like
37:03obsessively on the short form videos
37:05which we'll get to in a second but they
37:07can't even focus so meditation is is a
37:10simple practice I'm not saying that you
37:12want to sit there and you know just sit
37:16there with your hands like this and go
37:17um like is that's not what we're trying
37:19to do we're not trying to meditate for
37:21mental health Improvement we're not
37:23trying to meditate for Spiritual
37:24Enlightenment all of my medit practices
37:27are focused around Focus right I don't
37:30really worry about the rest of the stuff
37:32because I don't have much of a problem
37:33with the rest of the stuff the
37:34meditation might bring um I literally
37:36just meditate just to improve my focus
37:38because what we're trying to do by
37:40meditating every day is we are able to
37:43train the muscle in our mind because it
37:45is kind of like a muscle in the sense
37:46that you can train it we're trying to
37:48train um the skill cycle or part of our
37:51mind or part of our brain that is
37:53dedicated to focus so what I will do is
37:57I will sit down and I will show you this
37:59here um it's going to bring you outside
38:02this is exciting isn't it
38:05right so I don't know if you see this
38:07chair down on the beach see that there
38:10that's where I meditate right so I turn
38:13it to face the Sun and I literally just
38:16sit and I focus on my breath for 20
38:18minutes now I'm going to walk you
38:19through how to meditate it's very simple
38:21and you should be able to do it without
38:23much problem the problem that people
38:24have with meditating is they doing it
38:27and they are really bad at it and so
38:28they say that they can't right well of
38:30course you can't because you've just
38:32spent the last 5 years like not like
38:35with insane levels of Novel stimulation
38:38and the main form of stimulation that
38:40your brain has had is a 20 second video
38:41on Instagram so of course your retention
38:43span is destroyed and of course as soon
38:45as you meditate within 20 seconds your
38:47retention span is going to be completely
38:49destroyed right so how do we meditate
38:52well what we're looking to do is we're
38:54looking to do 20 minutes a day right and
38:56all you do right is you buy some noise
38:59cancelling headphones if you have like a
39:01noisy environment because out on the
39:02beach um there might be people working
39:05or walking past or there's birds
39:07chirping and like fish jumping up and
39:08down and like I just prefer to meditate
39:11in silence you get some noise counseling
39:13headphones or you sit in a quiet
39:14environment you sit in a relaxed
39:16position not relaxed to the point where
39:18you can fall asleep but you're sort of
39:19upright you know chest forward shoulders
39:22back or you're leaning back and you're
39:23calm and then you shut your eyes and you
39:26focus Fus on your breath and what I mean
39:28by that is you focus on the sensation of
39:31the air passing between your nostrils
39:33right so if I shut my eyes right so just
39:35I'm going to invite you to do this right
39:36now right and you might think this is
39:38weird in the middle of a Youtube video
39:40um there was a novel stimuli I know if
39:42you saw it bird just flew past and it
39:44caught my eye caught my attention
39:45distracted me ever so slightly than I
39:47brought my attention back to this video
39:48right so
39:49anyway um so shut your eyes right now
39:52this is weird but I'm going to just do
39:54like a I'm not doing a guided meditation
39:56thing but Just Close Your
39:57Eyes okay and you're going to have now
40:01you right now you have got internal
40:02stimuli you've got thoughts like this is
40:04stupid let me skip the video there's no
40:06point in doing this but just shut your
40:07eyes right and what I want you to do is
40:09I want you to draw a deep breath in
40:12through your nose right so now
40:15like and then I want you to release it
40:17through your mouth so you know intent
40:20breathing and once again this time in
40:23through the nose but I want you to focus
40:25on the sensation of your nostr
40:28and when you release out through the
40:30mouth I want to focus on the the
40:31sensation of the air leaving your mouth
40:33and now what I want you to do is not
40:35focus on your breath and just allow your
40:37breathing to return to a natural form so
40:40just you're just breathing naturally
40:42you're not forcing it you're not
40:43breathing deep or breathing shallow and
40:46I want you to just feel the air moving
40:48between your nostrils now you might feel
40:50the air at the front of your nostrils
40:53you might feel it right at the back of
40:54your nose you might I don't know where
40:56you're going to feel it right but you
40:58should notice the sensation of breathing
41:01right and congratulations you've just
41:04meditated right all meditation is and
41:06all meditation needs to be for you to
41:08learn how to focus is sitting with your
41:11eyes shut and other stimuli you know
41:13close out your mind and you're just
41:15basically breathing in through your nose
41:17and out through your nose so you're
41:18literally just sitting there and
41:19breathing but what you're doing is
41:21you're becoming aware and you're paying
41:22attention to the sensation of the breath
41:24pathing through your nose and what's
41:26going to happen guaranteed without any
41:28question is within a few seconds your
41:31mind's going to come up with a thought
41:33right your mind you can open your eyes
41:36by the way if your eyes are still closed
41:37you weirdo right your your mind's going
41:39to come up with a thought or you're
41:40going to have an emotion or there's
41:41going to be a sensation like your body
41:43might there might be a fly that lands on
41:45your leg or something or maybe there's a
41:47sound and the sound has distracted you
41:49but what's going to happen either
41:50internally or externally a stimulant is
41:52going to come along or a stimuli is
41:54going to come along and distra ract you
41:56away from this focal point of attention
41:58on your breath your job when you're
42:00meditating is simple you notice the
42:03thought or you notice the external
42:05stimuli and you acknowledge it you don't
42:08get angry at yourself for having the
42:10thought and for distracting yourself you
42:12simply acknowledge it and you say to
42:14yourself oh I'm thinking and then what
42:17you do once you've acknowledged it is
42:19you let it go and you re return back to
42:21where you were focusing
42:23before it's really simple and what's
42:26going to happen for the first month when
42:28you're meditating is you're going to
42:30have to do this every 5 Seconds right it
42:33will give you an indication into your
42:34attention span and it's actually quite
42:35terrifying just how bad your attention
42:37span is right so let's let's do an
42:39example here close your
42:41eyes and start
42:44breathing just not intensely just focus
42:48on the breath going in and
42:50out and just sit there and I'm going to
42:54come back and say something to you in a
42:55second
43:15okay so you've noticed how you're
43:16probably already distracted now maybe
43:19you sat through that and you didn't have
43:20any problem but what you probably heard
43:22was me slamming my bottle on the
43:24floor that's an external stimuli that's
43:26a distraction right and so what's
43:28happened is your brain has gone to that
43:30external stimuli and now you're out of
43:34meditation right so meditation is
43:36basically just focusing on the breath
43:39something happens you have a you have a
43:40thought or something and then
43:42essentially you just bring it back to
43:43the breath it's as simple as that right
43:46and the reason that we're doing this we
43:47do it over 20 minutes a day we're not
43:49listening to music we're not doing
43:51anything else but just sitting there and
43:53the reason that we do this is because
43:55when you're working you're going to
43:57start to implement this and introduce
43:58this so it might seem stupid but every
44:02single time right it's like a
44:06loop so you know you have the breath let
44:10me just draw this so you have the
44:12breath like this and all of your
44:16attention is on the breath and then what
44:18starts to happen is a thought starts to
44:21form right and then your attention
44:24starts going towards your thought all
44:26we're trying to do is basically I'm
44:29going to draw an I here to resemble
44:31Focus right all we're trying to do is
44:34correct our focus and our attention and
44:36we're recognizing and seeing the thought
44:39and feeling it and we're not judging
44:40ourselves we're getting angry for
44:42feeling it because this is a big mistake
44:44and then we're bringing it back to the
44:46breath and what we're doing what we're
44:48looking to do with our with our
44:49meditation practice is repeat this loop
44:51as much as possible the more that this
44:53happens the better because every single
44:55time you correct this Loop you are
44:57rewiring your brain to become aware of
45:00distractions and cut them off and what
45:02will happen is the more you do this you
45:05will achieve um speed right and what I
45:08mean by that is the rate at which you
45:10can focus and you know what I talked
45:12about earlier with units of focus you
45:13can have a one unit of focus or a 10
45:15unit of Focus right the amount of units
45:18of focus you have depend on the speed at
45:21which you can um recognize distractions
45:24and recorrect your focus back to the
45:26thing that you're doing and so
45:27meditation truly is the secret to
45:29achieving Focus right because if you're
45:32um if you're really quick at this Loop
45:35of recognizing distractions and going
45:36back to your focus then you're more
45:38focused focus is not a binary Spectrum
45:42it's not the case that you're either
45:43focused or you're not focused right
45:45although technically it is in the sense
45:47that if you are just working on one
45:48thing you're focused on that thing but
45:50if we're talking about whether or not
45:51someone's focused it's how focused are
45:53they and how many units are focused that
45:56they have in their life at this present
45:57moment in time and that depends on their
46:00ability to recognize distractions and
46:03bring themselves back as soon as as soon
46:04as possible right that really is the
46:07core to focus because I I can tell you
46:10now I've been meditating for years I've
46:12been doing this since I was 18 right
46:14inconsistently admittedly I haven't done
46:16it every day for seven years um but what
46:19I can tell you is the meditation that I
46:21have
46:22done massively transfers through into my
46:24work and it also transfers into my
46:26emotional control and everything else
46:29right but even now having done this for
46:31a long time I meditate and I can sit
46:33there and I can focus on my breath now
46:35for a good maybe four five minutes at
46:37once before a thought comes through but
46:38it still gets me right there's people I
46:41know who can meditate for an hour
46:42without distraction right and that's
46:44where I want to get because those people
46:46are so focused that you wouldn't you
46:47wouldn't even believe but my point here
46:49is it's practice and it takes time when
46:51you're meditating it's probably going to
46:52take you like 10 seconds to get
46:53distracted and have to bring it back for
46:55me it might be a couple of minutes but
46:57it's so like if you do this for a couple
47:00of weeks you'll start to notice that in
47:02your work like you'll be working on
47:04something and then your brain will be
47:06like oh let's go and get a sandwich and
47:07you'll just be like no and then you'll
47:08be back to work it's it's it's weird how
47:11it works and it doesn't seem like a big
47:12thing but it's huge you know it's like
47:14you can be working and then maybe you
47:17start having a thought about messaging
47:18someone on Whatsapp because you have an
47:20idea and then you're like oh probably
47:22shouldn't go and do that because you're
47:24trying to catch your brain as the
47:26thought forms before your body has a
47:28chance to react to it because if the
47:30thought you have and the distraction you
47:31have I should probably go and message my
47:33friend then you're going to get up and
47:34you're going to start moving you're
47:35going to walk over to your phone then
47:36you're going to be on your phone texting
47:38someone then you then before you know
47:39you're in your phone and you're
47:40completely gone and you're no longer
47:41working but if you notice the thought
47:43and think uh if that's important I'll
47:45probably think about it later back to
47:47work and the speed at which you can do
47:49that and the regularity and the
47:50consistency of which you can do that
47:52depends on how focused you are it is the
47:55single most
47:56important thing I have found to
47:58enhancing and improving focus and I
48:00suggest you do it every single day okay
48:03now meditation um it's
48:06like um you know someone told me once
48:09that meditation is the art of doing
48:11nothing so you don't add something to it
48:13um if you're wondering what I use I'll
48:15see if I can find it on my phone here um
48:18the app I use to meditate is called
48:21insight timer and it looks something
48:24like this okay I use the free version
48:27and once you once you're on the app all
48:29you do is you go to timer and then you
48:31go 20 minutes and you just press start
48:33and at the end of the 20 minutes um it
48:35will basically ring a little bell and
48:37then you know you're done um I wouldn't
48:39suggest using your iPhone alarm because
48:42we all know the iPhone alarms are very
48:43jarring and if you're in a nice calm
48:45State and then you suddenly get like you
48:47know the marima tone or something you're
48:49going to have some aneurysm so don't do
48:50that I I learn this the hard way because
48:53my ringtone is that alien sci-fi sound
48:55and and I was meditating and then it
48:57would be sci-fi and it was horrible
48:59right so don't do that but that's the
49:00point right so Insight time is the app I
49:02use you don't need music you don't need
49:05anything really just sit in a chair and
49:08do it for 20 minutes a day and it will
49:09suck and you'll judge yourself and
49:10you'll get angry at yourself but it's
49:12going to make you a millionaire if you
49:13do it for a long long time okay so those
49:18are really three things to begin with
49:20right so diet don't do anything before
49:22work and during lunch that is nov
49:24stimulating don't stimulate yourself and
49:26expect your brain to be able to get into
49:27a state of focus and become more aware
49:30of the distractions that you're
49:31experiencing so the the the two other
49:33ones that I'm going to walk you through
49:35are well we'll start with this one okay
49:38um and that is basically all or
49:43nothing so this is number four so you
49:46have to understand
49:49that your brain is a is what what would
49:52we call it I actually wrote this down
49:54earlier yeah so your brain is a
49:56universal behavioral filter or Focus as
49:59a as a sort of method of behavior is a
50:02universal behavioral filter what does
50:04that mean well what it means is that how
50:06you do one thing is how you do
50:07everything so if you're trying to
50:09achieve focus with your work in one area
50:11of your life but in another area of your
50:13life you're not focusing at all then
50:15you're not going to become focused in
50:17your work it needs to become a way of
50:19life needs to become a routine
50:20everywhere for example um if I'm
50:22listening to a song on Spotify I won't
50:26skip the song I have to finish the song
50:28I cannot watch part of a movie I can't
50:32finish part of a book before starting a
50:34new one right in your life you have to
50:37start becoming obsessed with finishing
50:39things and focusing on things um for
50:41example if I go to dinner um with a
50:44friend or with a group of people I will
50:45never check my phone if I'm walking on
50:48the beach listening to music I Won't Be
50:50messaging someone else I I it's it's
50:53almost boardline like autistic and I
50:55don't mean that in like an offensive way
50:57I mean like you need to become obsessive
50:58with this thing right so you know if
51:01you're like if you think you can get
51:02away with this where like I know I said
51:05earlier like sometimes I'll be messaging
51:06like four people at once but that's
51:07obviously like human behavior on
51:09WhatsApp right but my point is that like
51:11actually to be fair if I'm on the beach
51:12listen to music I'll text people it's
51:14not that extreme but I'm trying to make
51:16a point here right where if you're just
51:18doing one thing you want to just do one
51:20thing and you want to train your brain
51:22to not multitask because if you're
51:24multitasking in other areas of your life
51:26it's going to come up in your work
51:27because your brain is a universal
51:29behavioral filter and what that means is
51:32if in let's say your work accounts for
51:3570% of your behavior and then 30% of
51:37your behavior is whatever else if in
51:39that 30% you're multitasking like your
51:41brain can't tell the difference between
51:43work and other behavior and so I promise
51:45you if you do it elsewhere it will come
51:47up and show up in your work it needs to
51:48be an all on nothing thing where you try
51:50to seek Focus everywhere because you can
51:53train yourself to be focused when you're
51:54watching Netflix it's just just watch
51:56Netflix right like look at do an order
51:59of your environment right now like do
52:00you have multiple tabs open like is is
52:02your life chaotic and ridiculous because
52:04if it is you know you're going to be in
52:05some trouble right so if I'm watching
52:08I'm watching I'm rewatching peeky
52:09blinders at the moment right um and I've
52:12just finished season one and when I'm
52:14watching pey blinders I'm not messaging
52:16someone else on my phone I don't have
52:18another tab open I don't like it's
52:20literally just me in the screen right
52:23I'm not doing anything else I'm not
52:25trying to stimulate myself in any other
52:26way and that method of behavior will
52:29translate into my work because when I'm
52:32your brain can't really tell the
52:33difference between watching a show and
52:35working right it can in the terms that
52:37it'll feel work is more painful but it's
52:39going to treat both activities the same
52:40way and so if when you work you're super
52:42focused but when you watch Netflix
52:44you're not well your brain's going to
52:47it's going to get confused because it
52:48can't do both it has to be one or the
52:49other and this is why right now in your
52:51life everything you do is distracted and
52:54chaotic so you need you need to change
52:55it where everything you do is focused
52:57because that will then transform into
52:59your work and make it way easier when
53:00you do try and sit down to work and
53:02focus okay so I don't care if it's
53:04playing chess or talking to people or
53:07you know replying to your emails or
53:09whatever like when I'm working I only
53:11ever have one window open at a time with
53:14one or two tabs two tabs max if I'm
53:16trying to work on something that
53:17requires two tabs if I'm on a meeting I
53:19don't have slack open if I'm um if I'm
53:23like to be fair if I'm driving or
53:25something or listen to music you know
53:27because that's fine but for the most
53:29part like if I'm I'm not going to try
53:30and drive and use my phone at the same
53:32time right or I'm not going to try and
53:34be listening to a podcast but texting
53:35someone at the same time train your
53:37brain to single task everywhere because
53:40single tasking is just focus and if you
53:41try a multitask everywhere your brain is
53:43not going to have it it's going to it's
53:44going to be super difficult so that's
53:47all or nothing now the fifth thing is
53:51really important right and that is
53:53basically your environment
53:59so what we're looking to try and do here
54:01is we're trying to craft and create a
54:05physical and digital surrounding that
54:08gives a scent to and makes Focus easy
54:11right we want our environment to be
54:13conducive to the behaviors that we want
54:14to perform and so you know for example
54:18if you're if if you on your desk right
54:20now have your phone then it's going to
54:22be harder for you to focus so it's it's
54:25a pretty interesting thing to do because
54:26right now you're watching this video
54:28right but I'd invite you to just look
54:32around and look at how many distractions
54:34you've laid out in front of yourselves
54:35so first of all you've got the YouTube
54:37comments below then you've got the
54:38YouTube sidebar or you know if you tilt
54:40your phone like vertically whatever
54:43horizontally whatever um there's going
54:45to be loads of other videos for you to
54:46watch on top of that you've got your
54:48notifications on you might have your
54:50email open maybe you've got music
54:51playing in the background but you've
54:53definitely got your phone on your desk
54:54somewhere you've probably also got a
54:55messaging app open you've probably also
54:57got another YouTube video that you're
54:58halfway through and two more tabs open
55:00on the videos you're going to watch next
55:02like dude it's chaotic how the hell can
55:05you expect to be focused when you put so
55:07many distractions in front of yourself
55:09like you want to configure your
55:10environment and create your space and
55:12your surroundings so that nothing can
55:15distract
55:16you it's it's so obvious and simple like
55:19one example is I have noise cancelling
55:20headphones so if my business cuz I live
55:23with my business partner right um and
55:25sometimes he'll like walk around the
55:26house and sing not in like a weird way
55:28like I do it as well you know when you
55:29just sort of like hum into yourself or
55:31sing into yourself Maybe not maybe I'm
55:32just bloody weird but you know when
55:33you're just walking around you're sort
55:34of you know making some noise or talking
55:36to yourself or singing like I have noise
55:38canceling headphones on because if my
55:39business partner is walking through the
55:40house singing then I might get
55:42distracted by that and so it's just like
55:44that's one thing in my environment that
55:46can just is a stimuli or a novel stimuli
55:48that can take me away from the thing I'm
55:49trying to do it's even more important
55:51you do this if the distractions in your
55:54immediate environment a tied to dopam
55:55energic reward right so primary example
55:58I have my phone here right now because
56:00I'm making this video but the bad boy is
56:02on airplane mode well actually it
56:04doesn't even matter if it's on AirPlay
56:05mode or not because I literally have
56:07like nothing on there there's no like I
56:10don't have Facebook on there I don't
56:11have Snapchat I don't have Instagram I
56:13don't have Twitter I don't have Reddit I
56:14don't have Gmail on there like I don't
56:16have Discord on there I don't even have
56:17any of those things anyway I don't even
56:18have accounts let alone the app right if
56:21you have Instagram on your phone snap on
56:25your phone Facebook on your phone
56:27Twitter on your phone Gmail on your
56:29phone Discord on your phone um I don't
56:32know threads whatever else people use
56:35these days right if you have those apps
56:37on your phone you're going to be poorer
56:39than if you don't it is simple because
56:43your ability to make money and create
56:46wealth in your life depends on your
56:47ability to work on things and stay
56:50focused on a a specific set of tasks for
56:53a long period of time uninterrupted and
56:55build value through a company if you
56:58have a phone in your pocket or on your
57:00desk that has all of these distractions
57:03on it that are rewarding to use in terms
57:05of your dopamine system and not only
57:08that you have notifications pushing to
57:10them you're literally making yourself
57:12poor I can't put it any other
57:14way you are literally you have something
57:19in your pocket at all times that is
57:20keeping you poor I do not know why
57:23people are so bloody attached to those
57:25things I do I get it cuz it's like
57:26addictive and stuff like that but dude I
57:28deleted everything it was the best
57:30decision I ever made cuz now there's
57:31nothing to distract me you know like
57:34maybe you've got dating apps on your
57:35phone and then you've got like all these
57:36messages now it's tied to dopaminergic
57:38systems but also some deep psychological
57:41drives and desires like you know if you
57:43get a message on Tinder and that comes
57:45through and you're trying to you know
57:47play a long-term game by just building
57:49like a system for your business you've
57:51given your brain two options here what
57:52do you think it's going to go for you
57:54silly silly boy right it's going to go
57:56for the girl so remove everything in
58:00your environment that can cause a
58:01distraction you know even to the point
58:04where like you just want to try and be
58:06as minimalistic as possible so what I'm
58:08actually going to do now to round off
58:10this video is hop into my laptop and I'm
58:13going to walk you through what my
58:14digital environment looks like because
58:16you have your physical environment which
58:18is the immediate thing primary example
58:20of how to optimize your physical
58:22environment is don't buy any bad food
58:24because if you're if one of your focuses
58:26you know ironically you can't really
58:28have focuses it just defeats the point
58:30right but if you're trying to not eat
58:32bad food and that's a focus in your life
58:34and your focus is on being healthy if
58:36you buy bad food and have bad food in
58:38your environment you're going to eat the
58:39bad food your environment is way more
58:42powerful than your willpower if your if
58:45your
58:46willpower you know if your willpower and
58:49your environment if these things go Toe
58:51to Toe your willpower might win for like
58:54a very short period of time for like a
58:56couple of days your willpower Will trump
58:58the environment but this thing's going
59:00to get depleted and your discipline is
59:02going to get depleted real quick and the
59:04environment will always always win the
59:06environment always wins so if you if you
59:09have a terrible environment conducive to
59:11doing things you don't want to do you
59:13can't expect willpower and discipline to
59:15defend you if you're trying to quit
59:16smoking and you have cigarettes in the
59:17house you're going to smoke them not for
59:19the first couple of days but it will get
59:21you so oh I don't want to vape anymore I
59:24but I don't want to throw my vape out
59:26because it cost the money I'm not going
59:27to smoke it three days later what do you
59:28think you're doing you're vaping idiot
59:30right so I'm going to get into my laptop
59:33now and walk you through um what my
59:35laptop looks like how I configure my
59:38desktop my browsers my social things so
59:41that when I do use them I'm not getting
59:43distracted or my brain's not going in
59:45all these different directions so that's
59:46everything for the Whiteboard let's get
59:48into the computer okay so we're here
59:49inside my laptop I wanted to show you
59:52what I see when I'm working cuz this is
59:55I spend you know 10 12 14 hours a day
59:57sometimes in front of this screen so
59:59I've optimized it um in many ways to
01:00:02allow myself to work efficiently and
01:00:05effectively and you know I'm going to
01:00:06walk you through some tools that you can
01:00:08install onto your laptop or workspace to
01:00:10become more efficient so the first thing
01:00:12that you'll see when I open my laptop is
01:00:15basically nothing um I don't have
01:00:18anything thing except from Google Chrome
01:00:20down here um I don't have anything in my
01:00:22desktop because your desktop is kind of
01:00:24like your mind if it's if it's crowded
01:00:27like your brain's going to be thinking
01:00:28about it right so every time I come to
01:00:30work I just see a nice clean slate now
01:00:33if I'm working on something um there
01:00:35will usually be documents relevant to
01:00:37that thing over here you know so for
01:00:39example the focus video that I just made
01:00:41that was here with the audio file and
01:00:44then once it's completed it just either
01:00:46gets deleted or uploaded to a Google
01:00:48drive to the you know corresponding or
01:00:50correct folder if that makes sense so
01:00:53there's like I only only do one thing at
01:00:55a time and my desktop is specifically
01:00:57dedicated to the thing that I'm working
01:00:58on and once that thing is done it gets
01:01:01deleted or filed or moved it doesn't
01:01:03just sit here so this is this space here
01:01:05that you can see is basically where what
01:01:08I'm currently working on will be and as
01:01:10soon as it's done it's over right so
01:01:13other than that I have this folder up
01:01:15here for just a couple of things that I
01:01:16need like to keep handy like you know
01:01:18pictures of my passport and some other
01:01:20bits and pieces just like stuff that you
01:01:22need randomly but every time you need to
01:01:25go and get it it annoys you so that's
01:01:27efficient and then I also have this one
01:01:29called vids which is where I upload like
01:01:31whenever I finish a YouTube video it
01:01:32gets uploaded here as well as to Google
01:01:34Drive because then that way if Google
01:01:36Drive fails or it gets deleted I've
01:01:38still got it here as a backup and then
01:01:39these videos get deleted as soon as
01:01:41they're uploaded if that makes sense so
01:01:44once again I just pause to pull this up
01:01:46once again to show you like I have
01:01:47nothing in the downloads tab if it gets
01:01:49downloaded it's gets done and then it
01:01:51gets deleted it's like download done
01:01:53delete right DDD the 3DS download done
01:01:56delete it's as simple as that you don't
01:01:58want stuff hanging around and when you
01:01:59finish something you just want to finish
01:02:02it by deleting it or removing it right
01:02:04I'm a big firm believer in finishing
01:02:07things and getting stuff done and just
01:02:09removing it so what you can see if I
01:02:12need to access slack I can access slack
01:02:14the only three things that I really use
01:02:17um inside of my desktop here are
01:02:20Spotify slack and Google Chrome right um
01:02:24slack is just as simple as looking for
01:02:27it there and so Spotify so you know I
01:02:29don't really I don't really use it so
01:02:32where most of the magic happens is going
01:02:33to be inside of slack and inside of
01:02:35chrome so we'll go through Chrome um
01:02:38Google Chrome is probably the like the
01:02:41most important tool to my work with the
01:02:42exception of slack and the
01:02:43communications and stuff because like
01:02:45everything to do with my work is going
01:02:47to be on the internet right because it's
01:02:48an online business so you want to
01:02:51understand if you're running an online
01:02:52business and you're going to be spending
01:02:53a lot of time in a browser first of all
01:02:55use Chrome do not use Safari do not use
01:02:57Firefox do not use Internet Explorer do
01:02:58not use bang just use Chrome it is the
01:03:01best fastest and most efficient thing
01:03:03also use Windows do not use Windows use
01:03:06a Mac it's more efficient it's faster I
01:03:09prefer it maybe you don't so the first
01:03:11thing you'll notice when I open my
01:03:12Google Chrome here is it's not taking me
01:03:14through to any recommended sites a lot
01:03:17of people um you yourself included
01:03:21probably when you go on Google Chrome
01:03:24Google Chrome is going to try and
01:03:25distract you right it's going to try and
01:03:27take your focus away it's going to it's
01:03:28going to give you external stimuli like
01:03:30YouTube or frequently visited websites
01:03:31that you can click on and it's just
01:03:33going to get you right so what you want
01:03:35to do is you want to install something
01:03:37called momentum right so it's a Google
01:03:39Chrome extension you can go here um like
01:03:43this and you can literally
01:03:46just you can literally just download it
01:03:49and install it and what that's going to
01:03:51allow you to do is basically have this
01:03:53like nature thing like there's no more
01:03:56bookmark there's no sort of like
01:03:58recommended sites or recently visited
01:04:00it's just you know Focus you just come
01:04:02in here it says good morning Charlie
01:04:04good afternoon Charlie or whatever and
01:04:05then you can then it's just you're just
01:04:08searching up here if that makes sense
01:04:09once you've got this sorted out that's
01:04:12the first sort of layer of protection
01:04:13that you're going to need against um
01:04:16against distraction the second thing you
01:04:18want to do is you want to organize
01:04:20everything that you need that is to be
01:04:22basically immediately accessible right
01:04:24so there's a few tools that I use every
01:04:27day or softwares that I use every day
01:04:29for for work and for um to to to drive
01:04:32the business for Google Drive Google
01:04:34Calendar Google um Gmail wise Trello now
01:04:41stripe obviously school and then Myro
01:04:44right so I use these things very
01:04:46frequently very often so if I need to
01:04:48get to my Google Drive I'm just one
01:04:50click away same with my calendar I'm one
01:04:52click away all of these things are
01:04:53accessible and what I don't have to do
01:04:56is go anywhere else other than this page
01:04:58to get to them right because it's just
01:05:01simple same with my w map my health
01:05:03tracking sheet whatever a big project
01:05:06I'm working on at the moment and then
01:05:07I've got these folders here that
01:05:09basically um all contain like different
01:05:12things that I can click on immediately
01:05:14right so this is like the Hub and this
01:05:17is like my navigation Tab and 80% of the
01:05:19time if I need to go somewhere I can
01:05:21find it within one or two clicks right
01:05:23and that's really helpful so the next
01:05:25thing I want to show you um is let's
01:05:27just go to Facebook right and let's hop
01:05:30in here so the first thing you'll notice
01:05:32about this right I go to
01:05:35Instagram um you can see this if I go to
01:05:41LinkedIn you be see I'm not logged in if
01:05:44I go to
01:05:45Twitter uh like this can also see I'm
01:05:48not logged in even if I go to school my
01:05:52community you you'll see I'm not logged
01:05:54in right so you don't want to log into
01:05:58stuff and what I mean by this is I see
01:06:02these platforms first of all I haven't
01:06:03been on Facebook Instagram LinkedIn or
01:06:05Twitter for like six months we have I
01:06:08have business accounts on there but I
01:06:10don't manage them so I don't have to go
01:06:11on them which I'm every day I count my
01:06:13blessings for right thank you to Ken if
01:06:15you're watching this our creative
01:06:16director who manages all the content um
01:06:20but let's say I had to go on Facebook to
01:06:21do something right Facebook let's say I
01:06:23had to go on there to I don't know
01:06:25message a prospect back right um
01:06:28Facebook is a dangerous place to go
01:06:30because it's full of distractions it's
01:06:32politically charged and it's going to
01:06:33take you down some sort of rabbit hole
01:06:35and before you know it you're going to
01:06:36be buying someone's $47 ebook that
01:06:38you're never going to use and then it's
01:06:39just it's chaos right so the way that I
01:06:42treat these social platforms is I treat
01:06:44them um even even my community I treat
01:06:48it in a way that I'm getting it done and
01:06:51then I'm getting out right so for
01:06:53example if I went into easy grow here um
01:06:55and just logged in and then I went to
01:06:57the community and then you know maybe I
01:07:00was looking at the win post and I was
01:07:01like okay let's just you know see what's
01:07:03going on make sure we got winds coming
01:07:04through or maybe I need to look at the
01:07:05classroom and then I need to make an
01:07:07amendment to this and then I'm like in
01:07:08here like okay yeah let me let me change
01:07:10this video once I've done that and once
01:07:13I've got it
01:07:14done I come up here and I log out
01:07:17because logging out of stuff tells your
01:07:20mind that that platform is now completed
01:07:23and it's done
01:07:24and I believe that if you're logged into
01:07:27a platform you know if you're if you're
01:07:29logged into something um what's
01:07:31basically happening is like part of your
01:07:33brain is dedicated to that platform
01:07:37right so let's just show you my Facebook
01:07:39right so if I log into Facebook here God
01:07:41forbid I have have ever have to go on
01:07:43this godforsaken platform um so what
01:07:46you're going to see here is like first
01:07:48of all it's just chaos right how the
01:07:50hell are you supposed to deal with this
01:07:51you know you've probably got all these
01:07:53groups down here here then you've got
01:07:54this feed you'll see there's no stories
01:07:57but one thing that you want to start
01:08:00using oh this doesn't even work
01:08:02anymore oh that's just
01:08:05sad damn okay well this is news to me
01:08:09cuz I haven't loed into Facebook in ages
01:08:11so there's a tool that you can get on
01:08:15Chrome called
01:08:17undistracted and what this tool does is
01:08:19it should hide certain elements of you
01:08:22know of the thing that you're using for
01:08:24example like if I want to hide Facebook
01:08:25Stories like I can just hide it you know
01:08:29look at this cuz if I if I come on
01:08:31Facebook
01:08:32right to do something and if I've got
01:08:36three like attractive women up here and
01:08:39then I've also got like this news feed
01:08:41of people like disagreeing with things
01:08:43like I'm it's very unlikely that I'm
01:08:45just going to do what I need to do I'm
01:08:47going to end up clicking on a story or
01:08:50like let's just scroll for a second here
01:08:52like if you if you actually scroll on
01:08:54these platforms and take a minute to ask
01:08:56yourself what the hell am I
01:08:59doing like you need to do that sometimes
01:09:02cuz I used to do this with Instagram
01:09:04where like I would just scroll and
01:09:05scroll and scroll this is a long time
01:09:06ago scroll and scroll and scroll and
01:09:09then um and then like I just sometimes
01:09:12catch myself like watching some stupid
01:09:14video and being like what the hell am I
01:09:17doing what this this what what on Earth
01:09:19am I doing you have to become aware of
01:09:20it you know it's like all you're going
01:09:24to find is is politically charged
01:09:27content people trying to sell you stuff
01:09:29like myself included right and it's just
01:09:32like this is all just rubbish none of
01:09:34this content here is in any way shape or
01:09:36form going to help me achieve my goal it
01:09:39might make you laugh it might stimulate
01:09:40your dopaminergic systems but honestly
01:09:43it's a complete waste of time so I used
01:09:45to use um undistracted to hide my
01:09:48Facebook feed but for some reason it
01:09:50seems as though that's not going to work
01:09:52so um
01:09:54so yeah unfortunately you might have to
01:09:57use one called Newsfeed Eradicator
01:09:59instead okay so that's the first thing
01:10:02just you know if I got it done I'd log
01:10:03out I wouldn't see any of that wouldn't
01:10:05see any of my newsfeed usually because
01:10:06the tools usually blocking it um same
01:10:09with Instagram I don't log into this I'm
01:10:11not logged in same thing with LinkedIn
01:10:14if I do sign into LinkedIn here right
01:10:17let me log
01:10:18in like
01:10:21this right and I go I go to the homepage
01:10:24there's no Newsfeed the chat popup
01:10:27doesn't happen there's nothing to
01:10:29distract me right there's obviously all
01:10:31of these notifications and all this
01:10:33basically but if I come on here to do
01:10:35something it's far less likely I get
01:10:37distracted but the big one the big one
01:10:40that's really going to help you me just
01:10:41log out this I don't want to be inside
01:10:43of this God forsaken place um the big
01:10:46one that's really going to help you is
01:10:48YouTube right if I go on to YouTube
01:10:51right and I do this um
01:10:54what happens is YouTube will usually
01:10:56Force redirect to my subscriptions but
01:10:57I'm not subscribed to anyone um because
01:11:00I don't really use this as much as I
01:11:02used to but if I just go to the YouTube
01:11:04homepage there's no like there's no
01:11:07videos nothing nothing comes up there's
01:11:09no recommended right so I can if I'm
01:11:12using YouTube um I only use YouTube with
01:11:15intent let's say I'm searching for a
01:11:17video right so I go on this with intent
01:11:19and I type in um like smma how to
01:11:23deliver a pay per appointment offer and
01:11:27I'm coming on here with intention right
01:11:30then I'll be like okay I'll click on
01:11:32this video that's all we really want if
01:11:34they don't pick up tool that's called
01:11:36undistracted which is completely free
01:11:38right is it's going to show me the video
01:11:41and nothing else so it's not going to
01:11:43show me the comments I can't SC in case
01:11:45you can't
01:11:46notice I literally cannot scroll down
01:11:48here to see the comments there's also no
01:11:51sidebar and there's also no up next door
01:11:53recommended right so all I all I can do
01:11:56is just watch the video which is what I
01:11:58want to do because YouTube is a great
01:12:00tool to gather information and to solve
01:12:02problems and to learn how to you know
01:12:04it's like it's a good tool but if you
01:12:07know if I remove all of this stuff
01:12:09here you know if I if I put all of this
01:12:11here look you know now I've got like all
01:12:16of these distractions here I've got more
01:12:18distractions down here and then if I get
01:12:20to the end of the video it's going to
01:12:21show me even more stuff like it's just
01:12:23it's chaos right it's just it's just
01:12:26silly so you know just remove it and
01:12:30hide it and then this this app will just
01:12:32completely like remove everything right
01:12:35so if I refresh now there won't be
01:12:37anything there so that's called
01:12:38undistracted it's really cool now
01:12:41another thing that you can do another
01:12:44thing that's a little bit more unknown
01:12:46is you can actually use ad block right
01:12:50um the Chrome extension to hide things
01:12:53on pages so let's say for example that I
01:12:57want to take this to an absolute extreme
01:12:59and I don't want to see YouTube
01:13:01descriptions right so let's say that I'm
01:13:04I just want to watch YouTube videos I
01:13:05don't want any call to actions I just
01:13:06want to watch the description right I
01:13:08don't want to I don't want a description
01:13:09I just want to watch the video what I
01:13:11could do is I could go into AB block
01:13:13here and click hide something on this
01:13:15page and then you can literally just
01:13:17click the thing and press looks good and
01:13:20then it will hide it right obviously I
01:13:23didn't confirm it let me just do it
01:13:24again
01:13:28um let's just do this looks good
01:13:33confirm and so now like I actually can't
01:13:37see the
01:13:38description the text in the description
01:13:40is gone so I do this all the time with
01:13:42other websites where like certain places
01:13:45that I go quite often that annoy me
01:13:48where there's like you know certain
01:13:50things I have to like look at I just
01:13:52block them on ad block like it's really
01:13:55cool because now whenever I go to a
01:13:56YouTube video um adlock is going to like
01:14:00basically block it but I'm going to
01:14:01unblock it now cuz I want to see it so
01:14:04you know I don't let's let's let's give
01:14:05let's try an example here actually let's
01:14:08go to Facebook and let's say that you
01:14:10want to actually stop seeing your
01:14:12Facebook notifications I've never tried
01:14:14to do this before cuz I don't go on this
01:14:16thing but let's go to AB
01:14:18block hide something on this page will
01:14:20it let me do it oh it will you're joking
01:14:24so you that's a life hack right there so
01:14:26you can literally hide your ability to
01:14:28see your Facebook notifications because
01:14:30I know for well that if I log into
01:14:32Facebook I'm keeping that on because I
01:14:34know for well that if I log into
01:14:35Facebook to do something for my business
01:14:38there is not a single notification
01:14:39inside of this platform that will
01:14:41contribute value towards my business
01:14:43maybe there will be but it's very
01:14:45unlikely like I haven't been on Facebook
01:14:47now for like a year so I I've missed
01:14:49every single notification I've had for a
01:14:51year or be I have an appointment setter
01:14:52on here now now right he might have
01:14:54reached out to some of you um but like
01:14:56there's nothing that I've missed right
01:14:58so I can just do that and and be like
01:15:00okay let's see what else I can get rid
01:15:02of because this this I haven't tried to
01:15:04do this before let's
01:15:07see can I hide the
01:15:12contacts I
01:15:15can oh sorry I had to let someone in so
01:15:18yeah you can see this is a pretty cool
01:15:19thing you can just hide everything you
01:15:21can just get maybe even you can use you
01:15:23can even use this but like the first the
01:15:26first Port of Call is don't go there
01:15:28because it's a distraction but the
01:15:29second thing is you can just basically
01:15:30use these tools to just remove things
01:15:32that would distract you um I don't know
01:15:35if you can use this to actually hide
01:15:37like the entire news feed maybe you can
01:15:40you actually can see look at that so now
01:15:44when I come on Facebook I could even
01:15:45probably hide the mess messages as well
01:15:47but now when I go on Facebook like if
01:15:50I if I log out here
01:15:54and if I log um back
01:16:00in yeah now there's nothing which is way
01:16:03better because now I can go and do what
01:16:05I need to do without getting distracted
01:16:07by the news feed or my notifications and
01:16:09then once I'm done with it I can just
01:16:10log out oh and see look at this look
01:16:13let's just look at this like you know I
01:16:15accidentally clicked up here so
01:16:17apparently I clicked on notifications I
01:16:18don't know how cuz it's not even there
01:16:20oh we can't even access the
01:16:21notifications it doesn't matter but you
01:16:22get the point there's nothing in there
01:16:23that's valuable nothing in there that's
01:16:26useful just log out and get it done so
01:16:31that's basically how I structure my work
01:16:33set up for focus and how I remove all of
01:16:35these distractions my mental Sam um
01:16:39calls it Snakes and Ladders where like
01:16:41you know it focuses like a game of
01:16:43snakes and ladders where you want to put
01:16:45as many ladders in place which are
01:16:46things in your environment that are
01:16:47conducive towards focus and remove the
01:16:50snakes and like a snake for example is
01:16:53the YouTube recommended page or your
01:16:56Facebook Newsfeed or you know having a
01:16:59bunch of stuff down here and like when
01:17:01you're working you only want to have
01:17:02like one or two tabs open at any given
01:17:04time you don't want to have multiple
01:17:05windows nothing no notifications it's
01:17:08just chaos just learn to do one thing at
01:17:10a time keep it clean keep it minimalized
01:17:12keep it organized and you'll make more
01:17:14progress if you are a agency owner or a
01:17:17coach or consultant um you can click the
01:17:20first link in the description full
01:17:21transparency it's a video me trying to
01:17:23sell you something um we might be able
01:17:25to help you get more clients we might
01:17:26not I don't know but either way I don't
01:17:28really care if you click it or not I
01:17:29just hope you found this video useful um
01:17:31have a good day
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