Table of Contents
Introduction…………………………………………………………………………………… 6
Chapter 1: The Psychology of Staying Focused ……………………………… 9
How the Brain Chooses What to Focus On …………………………………….. 10
What’s the Problem Here?……………………………………………………………. 11
Notifications are Just as Distracting as Phone Calls…………………………. 12
Chapter 2: Find Your Willpower ……………………………………………………. 15
The Pareto Principle ……………………………………………………………………. 15
Goal Setting and Objectives …………………………………………………………. 16
Chapter 3: Create a Focus Haven …………………………………………………. 20
Turn Off Social Media and Email …………………………………………………… 21
Turn Off Your Phone……………………………………………………………………. 21
Close the Door……………………………………………………………………………. 22
Turn on Some Classical Music ……………………………………………………… 22
Organize ……………………………………………………………………………………. 23
Chapter 4: Staying Focused In a Digital Age …………………………………. 26
The Distraction of Our Phones………………………………………………………. 26
Digital Minimalism ……………………………………………………………………….. 27
Chapter 5: You’re In Control of Your Time…………………………………….. 31
Parkinson’s Law………………………………………………………………………….. 31
Pomodoro Technique…………………………………………………………………… 32
Eat the Frog ……………………………………………………………………………….. 34
Single Tasking vs. Multitasking: Which Is Better? ……………………………. 36
Chapter 6: Don’t Forget to Take a Break ……………………………………….. 39
Increases Your Productivity ………………………………………………………….. 39
Can Be Your Creative Fuel …………………………………………………………… 40
Physical Movement Keeps the Brain Sharp…………………………………….. 40
Chapter 7: Fuel Up……………………………………………………………………….. 43
How Sleep Improves Focus ………………………………………………………….. 43
Getting the Right Diet…………………………………………………………………… 44
Chapter 8: Make It a Habit…………………………………………………………….. 48
What is a Habit?………………………………………………………………………….. 49
How to Create a Habit………………………………………………………………….. 50
Conclusion ………………………………………………………………………………….. 53
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