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Ep. 308: The Power of the Quiet Mind
Deep Questions with Cal Newport
Improving Focus with Interval Training and Productive Meditation
To enhance focus, two effective practices are interval training and productive meditation. Interval training involves setting a timer for a specific duration, starting with around 20 minutes, during which intense concentration on a task is maintained. If attention wavers, the focus should be redirected back to the task at hand. The timer helps manage breaks, eliminating negotiation on when to pause. If distraction occurs, the timer must be reset, introducing stakes that enhance commitment. Gradually, as comfort with the duration increases, one can extend the focus period by 10-minute increments, working up to 90 minutes to two hours of sustained concentration. Productive meditation, on the other hand, entails taking long walks to mentally tackle a single professional issue. During this process, distractions may arise, but the key is to continually refocus on the problem without external interruptions. Initially, the mind may attempt to drift toward unrelated tasks such as composing emails; however, maintaining attention on the intended topic leads to greater problem-solving clarity and focus over time.
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