# 2024-04-18 - Waves of Focus with Kourosh Dini  ## Welcome [(00:00:00)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=0s) - A warm welcome is extended to the audience for the show "Waves of Focus" with Kourosh Dini [(00:00:00)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=0s). - Kourosh Dini is a returning guest, making his fourth appearance on the show "Learn [[OmniFocus]]" [(00:00:05)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=5s). - He holds the record for the most appearances as a guest on "Learn OmniFocus" [(00:00:09)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=9s). - In previous episodes, Kourosh Dini focused on OmniFocus itself and its features, which will also be discussed in this episode [(00:00:19)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=19s). - A key focus of this episode will be the "Waves of Focus" approach developed by Kourosh Dini [(00:00:27)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=27s). - Having an approach to using technology is essential, as simply knowing apps without a mindset or approach can prevent apps like OmniFocus from reaching their full potential [(00:00:36)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=36s). - The episode aims to explore the "Waves of Focus" approach and its importance in utilizing technology effectively [(00:00:45)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=45s). ## About Learn OmniFocus [(00:00:48)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=48s) - Learn [[OmniFocus]] was founded in June 2014, making it almost 10 years old as of the recording session [(00:00:48)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=48s). - The site was initially an experiment to gauge interest in a membership site centered around OmniFocus, but it has been successful and is still going strong [(00:00:58)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=58s). - Over the years, people from more than 90 countries have joined the site, which has a very active community [(00:01:07)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=67s). - Although OmniFocus is the main focus, the site has grown to feature various productivity methodologies and apps that complement OmniFocus [(00:01:15)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=75s). - The overall intention of Learn OmniFocus is to support users in living a fulfilling and productive life by utilizing technology, including OmniFocus, to its full potential [(00:01:30)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=90s). ## What's New [(00:01:43)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=103s) - New [[OmniFocus | OmniFocus 4]] courses have been added, including "OmniFocus 4", "Beyond the Basics", and "Practical Focus", which cover various aspects of using OmniFocus, such as custom perspectives, automation, and achieving a focus state [(00:01:43)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=103s). - The courses are pre-recorded, allowing for more flexibility in terms of release and length, and can be watched at the viewer's own pace, with the option to skip or re-watch sections [(00:03:35)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=215s). - Live interactive workshops will be introduced, where viewers can engage with the material, apply it to their lives, and connect with other Learn OmniFocus members from around the world [(00:04:08)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=248s). - A self-guided course on getting back on track with OmniFocus 4 will be available, followed by an interactive workshop to help viewers realign their OmniFocus setup and get their inbox under control [(00:04:29)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=269s). - Office hour sessions will continue to be offered, allowing for connection with other community members, asking questions, and getting motivated around OmniFocus and productivity [(00:05:06)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=306s). - Virtual co-working sessions will also continue, providing a space for getting work done, building focus, and receiving real-time feedback [(00:05:29)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=329s). - A recent appearance on The Omni Show discussed changes and consistencies in personal [[OmniFocus]] use, and can be found at [[The Omni Group | omnigroup.com]] [(00:06:04)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=364s). - David Sparks, also known as Max Sparky, will be joining Learn OmniFocus live on May 30th to discuss his approach to productivity and share insights from his upcoming OmniFocus Field Guides [(00:06:18)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=378s). ## Welcome Back Kourosh Dini [(00:06:58)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=418s) - Kourosh Dini, also known as Kash, is being welcomed back, having first met 11 years ago in 2013 at an event called the OmniFocus Setup in [[San Francisco]], where other notable individuals such as Sven Fetner, David Sparks, and [[Merlin Mann]] were also present [(00:07:06)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=426s). - This event played a significant role in creating momentum around OmniFocus-related work and is one of the reasons why Learn OmniFocus exists today [(00:07:27)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=447s). - Kourosh Dini is a multi-faceted individual, being a psychiatrist, psychoanalyst, musician, and author, and is considered one of the first teachers in the field [(00:07:37)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=457s). - He has written a book called "Creating Flow with [[OmniFocus]]," which provides a deep dive into OmniFocus, covering not just its features but also how to effectively use them [(00:07:46)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=466s). - Kourosh Dini has continued to evolve his work over the years and has written other books, including his more recent venture, "Waves of Focus," which offers a refreshing approach to productivity [(00:08:18)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=498s). - "Waves of Focus" will be the theme for the discussion, and Kourosh Dini will be taking the audience through its basics [(00:08:18)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=498s). - Kourosh Dini can be followed on [[Instagram]] at @crushdMD, and he also has a [[YouTube]] channel where he shares information about "Waves of Focus" and other topics [(00:08:33)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=513s). ## Meet Kourosh Dini [(00:08:53)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=533s) - Kourosh Dini is honored to be a guest for the fourth time and is excited about the opportunity [(00:08:55)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=535s). - He reflects on how his work has evolved since the first edition of "Creating Flow" in 2009 or 2010, and how the seeds of his current ideas were already present in that early work [(00:09:14)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=554s). - Kourosh Dini is known for his work on "Creating Flow with [[OmniFocus]]" and has written additions to the book since its initial release in 2009 [(00:09:43)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=583s). - There are plans to update "Creating Flow" for OmniFocus 4, but it will have to wait until after the completion of his current project, "Waves of Focus" [(00:09:59)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=599s). - After finishing "Waves of Focus", Kourosh Dini hopes to work on an updated version of "Creating Flow" as soon as possible, as he enjoys working on these types of projects [(00:10:12)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=612s). - However, he notes that these projects often take longer than expected, turning what seems like a small project into a months-long or even longer endeavor [(00:10:42)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=642s). ## Waves of Focus [(00:10:57)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=657s) - The concept of "waves of focus" is currently being explored, which is embedded within the "Creating Flow" books and is taking on a new form that is hoped to be app-independent but can be used with other tools [(00:10:58)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=658s). - The approach to work and engagement through a psychological mindset, as well as techniques and ideas, are key components of the "Creating Flow" books and are deeply connected to what individuals find meaningful and their sense of agency [(00:11:31)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=691s). - Tasks are essentially stored intentions, where an idea of what one wants to do is planted and may grow into something focused on later [(00:12:18)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=738s). - The goal is to create something that is independent of specific apps, such as [[OmniFocus]], which is still used regularly, but can be used with whatever tools one prefers [(00:11:20)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=680s). - The new form of "waves of focus" aims to relate to one's sense of agency and how it connects with tasks and responsibilities, making it a major aspect of task management [(00:12:13)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=733s). - The concept of "waves of focus" is being developed to be used with various tools and approaches, with the aim of helping individuals manage their tasks and responsibilities more effectively [(00:11:13)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=673s). ## Force-Based to Visit-Based [(00:12:33)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=753s) - Many people find they can only work when a task is either "shiny" (interesting to them) or "on fire" (has stakes or a deadline), but this approach can be limiting as there are tasks that need to be done outside of these emotions [(00:12:58)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=778s). - The "shiny or on fire" approach can lead to a force-based system of work, where people rely on external motivators such as deadlines, pressure, or reminders to get things done [(00:13:03)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=783s). - A force-based system can involve methods such as creating artificial deadlines, staying up late to finish a task, or using reminders and notifications to stay on track [(00:14:17)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=857s). - However, this approach can be stressful and lead to resentment in relationships, and may not be sustainable in the long term [(00:15:16)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=916s). - An alternative approach is a visit-based system, where the focus is on showing up to a task or activity and then deciding what to do, rather than relying on external motivators [(00:15:53)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=953s). - The visit-based approach involves simply being present and available to work on a task, without necessarily feeling motivated or inspired, and can be a more sustainable and effective way of getting things done [(00:15:58)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=958s). - This approach can be particularly helpful when feeling tired or unmotivated, as it allows for a more gentle and flexible approach to work and productivity [(00:16:10)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=970s). - To practice the Waves of Focus methodology, one should set aside and stay there for as long as a single deep breath, allowing for a moment of reconnection with one's sense of agency and developing trust in oneself [(00:16:29)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=989s). - This approach is optional and allows individuals to make decisions for themselves in the moment, rather than relying on forced methods that can erode one's sense of free will over time [(00:16:55)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1015s). - The methodology raises questions about how to manage deadlines, decide what to do, start engaging, and break out of a state of being deeply focused, which can sometimes become a painful approach [(00:17:21)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1041s). - These questions include how to organize things to achieve a good signal-to-noise ratio, what reminders to use, and how to handle an overwhelming amount of tasks [(00:17:42)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1062s). - The Waves of Focus methodology is not a one-size-fits-all solution, but rather an exercise-based approach that allows individuals to work through these questions and develop their own strategies [(00:18:00)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1080s). - The methodology begins with the individual as a person, rather than imposing a specific solution or approach [(00:18:20)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1100s). ## Anchoring Yourself [(00:18:21)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1101s) - When feeling overwhelmed or exhausted, it's essential to learn how to anchor oneself to achieve a calmer and stronger focus [(00:18:23)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1103s). - The mind can be described as a "Wandering mind," where it follows whims and grabs onto urgency, leading to a state of scatter and incomplete projects [(00:18:36)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1116s). - The anchoring technique is used to find a way to anchor oneself and reduce scatter, allowing the mind to focus on a chosen task [(00:18:59)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1139s). - Anchoring can be done using pen and paper, which is the preferred method, or using [[OmniFocus]], a digital tool [(00:19:29)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1169s). - The anchoring process will be explained in detail, including both the pen and paper method and the OmniFocus method, allowing individuals to choose the approach that works best for them [(00:19:38)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1178s). ## Making a Visit [(00:19:51)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1191s) - The concept of "making a visit" is central to the methodology, where one shows up to focus and makes a decision within a single deep breath of being there, and this approach can be used with any type of work or play [(00:19:52)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1192s). - A typical day consists of a series of visits, with exceptions being appointments, meditation, or yoga, where a specific time is allocated for the activity [(00:20:15)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1215s). - Within the structure of a visit, there are different components, including an anatomy that involves coming up to the edge of action, where a nudge forward is as easy as it is to walk away [(00:20:44)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1244s). - The edge of action is where one has the ability to decide, and an example is putting on shoes to start a habit of exercise, but then deciding whether to proceed [(00:20:54)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1254s). - Once engaged, one is in a wave of focus, and the waters can be choppy or smooth, but the goal is to make progress [(00:21:38)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1298s). - The wind down phase involves setting things aside for another visit, preferably the next day, and there are steps that can be taken to make this a completable step [(00:21:47)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1307s). - The approach, emotions, and rabbit trails can all throw one off, but these are workable components that can be managed [(00:22:12)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1332s). - Creating a series of visits over a particular project or task creates a daily return, or current, which allows for engagement, re-engagement, momentum, and aha moments [(00:22:40)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1360s). - Each visit builds momentum, fosters confidence, and can help beat deadlines by far margins [(00:22:53)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1373s). - The poetic phrase "gentle waves carve mountains" symbolizes the idea that repeated visits can lead to significant progress over time [(00:22:59)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1379s). - The cycle of visits is represented as a current, which is the same as a wave in physics, and can be used to manage multiple projects or tasks [(00:23:19)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1399s). - Various activities such as watering plants, working on a project, and playing a video game can be combined and guided from a singular place to avoid feeling overwhelmed [(00:23:33)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1413s). - This approach involves deciding on the current activities to engage in and establishing a methodology to manage them, allowing for a sense of control over what can be taken on [(00:23:46)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1426s). - The Waves of Focus methodology can be implemented using various tools, including task managers like Amif Focus, a poet's Compass, pen and paper lists, and agendas [(00:24:11)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1451s). - The methodology is designed to help individuals organize their activities and address different aspects of their lives in a cohesive manner [(00:24:27)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1467s). - The Waves of Focus approach has been developed over time, building on the concept of flow, and has been found to be effective in various aspects of people's lives, including students, executives, and entrepreneurs [(00:24:35)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1475s). - Practicing the Waves of Focus methodology can lead to increased patience and a greater sense of control over one's pace and activities [(00:24:45)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1485s). ## The Anchor Technique [(00:25:12)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1512s) - The anchor technique is a method for improving focus by making a decision about where to direct one's mind, which can lead to greater engagement and productivity [(00:25:13)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1513s). - Making a decision is a fundamental concept in productivity, allowing individuals to introduce honesty with themselves and their environment, even if the decision is to go with the flow [(00:26:07)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1567s). - The anchor technique is related to [[Attention deficit hyperactivity disorder | ADHD]], anxiety, and creativity, but can be applied to anyone who experiences a wandering mind, including those with strong interests or who are prone to being absent-minded [(00:26:56)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1616s). - The concept of an interest-based nervous system is mentioned, which suggests that novelty, urgency, and passion are major motivators, and that emotions are often focused on the present moment [(00:27:42)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1662s). - The anchor technique involves a simple set of ideas, including pausing and writing down options that are on one's mind, which can help to clarify and focus one's thoughts [(00:29:02)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1742s). - The technique is not limited to individuals with ADHD, but can be applied to anyone who wants to improve their focus and productivity, including those who are creative or have experienced difficult lives [(00:27:05)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1625s). - The concept of "now" can be challenging to grasp, and it's essential to focus on what's in your mind at the present moment, rather than thinking about tasks or demands for the future [(00:29:22)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1762s). - When writing down tasks, consider them as options rather than demands, and remember that you don't have to do anything you've written down [(00:29:33)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1773s). - A pneumonic device, "WIND," can be used to categorize options: Wants, Impulses, Needs, and Drift, which represents doing nothing [(00:30:09)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1809s). - The WIND pneumonic is a prompt to help identify what's on your mind, and you don't have to use it or complete all categories [(00:30:12)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1812s). - The categories help you recognize what you want to do, what might be an impulsive action, what you feel you need to do, and what can be done later or not at all [(00:30:19)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1819s). - When feeling scattered, it's helpful to write down more trivial and mundane options to help focus [(00:31:06)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1866s). - Once options are written down, you decide on one, circle it, and focus on that task; if your mind wanders, add the new option and decide again [(00:31:33)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1893s). - The process involves coming back to the list, crossing off completed tasks, and updating the list for the new present moment [(00:32:09)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1929s). - When finished with the list, it's essential to throw it away, as this helps to release the mental burden of tasks and options [(00:32:19)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1939s). - The goal is to focus on the present moment, and the process of writing down options and tossing the list helps to achieve this [(00:32:32)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1952s). - An example of using this method is to write down "continue watching lecture" as one of your options, acknowledging that it's a choice rather than a demand [(00:32:59)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1979s). - A method for managing tasks involves creating a list of options, such as work tasks or leisure activities, and then selecting one to focus on by circling it, allowing the individual to "lift anchor" and start working on the chosen task [(00:33:04)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=1984s). - Once a task is chosen, the individual can work on it until interrupted or until they decide to stop, at which point they can write down the new task or distraction and circle the new option to focus on [(00:33:50)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2030s). - This process is compared to sailing, where the individual navigates through different tasks and distractions, and is also related to the concept of "autofocus" by [[Mark Forster (singer) | Mark Forster]], which involves understanding the role of "wind" (wants, impulses, needs, and drift) in task management [(00:34:12)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2052s). - The concept of "wind" in task management refers to the various factors that can influence an individual's focus and productivity, including their desires, impulses, needs, and tendency to drift away from tasks [(00:34:15)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2055s). - The method described is distinct from, but shares similarities with, Mark Forster's autofocus idea, and a review of the autofocus concept is necessary to fully understand the differences and parallels between the two approaches [(00:34:31)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2071s). ## Practicing the Anchor Technique [(00:34:39)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2079s) - Practicing the anchor technique involves writing down ideas and thoughts to get a sense of what's on your mind, and it's recommended to do this without looking at external tools like [[OmniFocus]], at least initially [(00:34:39)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2079s). - The amount of time spent on this practice is open-ended, and the goal is to disconnect from clock time and focus on the natural flow of thoughts and feelings [(00:35:10)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2110s). - The practice of acknowledgement is key to this technique, as it helps to hold working memory in place and allows for a clearer understanding of what's on your mind [(00:35:45)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2145s). - When faced with daunting options, it's essential to acknowledge and calm the mind, rather than getting overwhelmed by the number of choices [(00:36:29)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2189s). - The anchor technique is not a replacement for entire systems or tools like OmniFocus, but rather a buffer that can be used in conjunction with them to help manage deadlines and tasks [(00:36:48)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2208s). - When dealing with hard deadlines, it's essential to acknowledge the task and write it down, but not necessarily force it into the schedule; instead, prioritize tasks based on importance and momentary needs [(00:37:00)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2220s). - The frequency of practicing the anchor technique can vary, and it's not necessary to do it at specific times or intervals; some days may involve multiple sessions, while others may not involve any at all [(00:37:20)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2240s). - The anchor technique can be used in conjunction with other tools and systems, such as [[OmniFocus]], to help manage tasks and deadlines, and to provide a buffer for working memory [(00:37:55)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2275s). ## Applying the Anchor Technique in OmniFocus [(00:38:12)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2292s) - Creating a project in OmniFocus for the anchor technique is simple, and users can write whatever they want, then flag or add a tag to items they want to focus on, using shift command L for flags or adding tags to make them all tags [(00:38:44)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2324s). - A custom perspective can be created in OmniFocus to make the anchor project available, and users can choose to preserve hierarchy and not organize the perspective [(00:39:22)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2362s). - The custom perspective can be added to the widgets, allowing users to easily access and edit the anchor project [(00:39:53)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2393s). - The anchor project can serve as a reminder of what users want to focus on, and they can have whatever they want to focus on reminded to them [(00:40:17)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2417s). - Users can also use Hook Mark to create a link to the anchor project and drag and drop it into their Dock for easy access [(00:40:29)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2429s). - The anchor technique is a mindfulness practice that involves writing down items, making decisions, and then deleting the list, but [[OmniFocus]] lists do not automatically delete, making it harder to delete them [(00:41:07)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2467s). - One of the challenges of using OmniFocus for the anchor technique is that lists can become too long and no longer fit in working memory, making it harder to delete them [(00:41:25)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2485s). - Deleting the anchor list is an essential step in the anchor technique, and using OmniFocus can make this step more difficult due to the lack of automatic deletion [(00:41:41)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2501s). ## Q & A [(00:41:43)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2503s) - The anchor list is a transitory thing where items are constantly added and removed, and it's generally used for the present moment, not persisting for days at a time [(00:41:43)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2503s). - The list is like scrap paper, used for a mindful approach to jot down ideas, and it can be transformative for people struggling with multiple things on their mind [(00:42:20)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2540s). - The anchor list helps relieve the burden of holding multiple options in working memory, freeing up resources to engage in focus [(00:43:48)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2628s). - The list can be used in conjunction with a daily planning ritual, allowing users to sketch out ideas before planning their day [(00:44:19)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2659s). - The anchor list has not replaced the previous navigation system, but rather runs in tandem with it, serving as a guide to orchestrate tasks throughout the day [(00:44:57)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2697s). - The navigation system is still in use, and it can be found in the Focus and Creating Flow sections, possibly in the 500s page range [(00:45:20)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2720s). - The anchor list and navigation system work together, allowing users to look at their list of tasks and decide which ones to prioritize [(00:45:31)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2731s). - A system is used to manage tasks and projects, which includes an anchor, a guide, and a calendar, to help minimize distractions and stay focused on tasks [(00:45:39)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2739s). - The anchor is used to decide between tasks, including major projects and smaller tasks like doing the dishes, to help prioritize and avoid getting derailed [(00:45:41)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2741s). - Alerts are set up to remind of upcoming tasks and to create a point of reflection, allowing for a decision to be made on what to do next, rather than simply switching tasks [(00:46:19)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2779s). - The alerts include time for winding down, preparing for the next task, and making a decision, to support agency and avoid feeling forced into a task [(00:47:29)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2849s). - This system allows for flexibility and mindfulness in work, and helps to avoid feeling resentful towards task managers, by providing options and allowing for changes in plans [(00:48:20)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2900s). - The guide is used as a meeting ground between past, present, and future, to create a more mindful and flexible approach to tasks, rather than a forced or demanding approach [(00:48:52)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2932s). - This approach allows for tasks to be started early and completed more effectively, rather than waiting for a point of urgency to kick in [(00:49:19)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2959s). - Sometimes, taking a break and doing something enjoyable, like going for a walk, can be the best use of time, as it can help clear mental blocks and provide a new perspective when returning to work [(00:49:37)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2977s). - When considering options during an exercise, the mind is relied upon, but [[OmniFocus]] tasks and guides can also be checked for structure and ideas [(00:49:59)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=2999s). - A distinction is made between "wants" and "impulses," where wants are things one would like to do, and impulses are actions done without intention, such as mindless scrolling on social media [(00:50:31)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3031s). - A piano teacher's advice to "touch the keys every day" has been applied to other tasks, where making a short visit to a task can help build momentum and make progress, even if there's initial resistance [(00:51:20)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3080s). - This approach is a gentle invitation to work on a task, rather than a strict requirement, and it helps to show up and make progress without needing motivation or energy [(00:52:12)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3132s). - The concept of "visiting" a task has its origin in the idea of touching the piano keys every day, and it's about showing up and being present, regardless of motivation [(00:52:21)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3141s). - The "shiny" refers to new tools or solutions that seem appealing, but may not be necessary, and it's essential to quell the desire to change and focus on the current system [(00:52:36)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3156s). - To avoid the temptation of switching to a new task manager, it's helpful to have a well-established system in place, such as using pens and paper, and to focus on making progress with the current tools [(00:53:16)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3196s). - To shift focus away from thoughts about why systems aren't working and towards desires, needs, or intentions, it's helpful to use a navigation system or guide system that allows for only one to three things to be worked on at a time, with a focus on investing efforts and engaging with those tasks [(00:54:00)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3240s). - When considering a major shift in a task system, such as upgrading to a new task application or manager, it's essential to allocate time and resources to assess and shift systems, which can occupy one or two slots in the navigation system [(00:54:20)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3260s). - To manage the process of assessing and shifting systems, it's helpful to have a regular task, such as "continue assessing and shifting systems," and to write down thoughts, tasks, and URLs associated with the process [(00:54:46)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3286s). - When immersed in a task and time stands still, it's essential to know when to stop and set a time to transition to the next task, allowing for winding down and setting up the next action [(00:55:57)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3357s). - To set boundaries and avoid getting carried away, it's helpful to set an alert for a specific point in time and to create a daily repeating task, such as "consider organizing one thing," to maintain a sense of organization and control [(00:57:07)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3427s). - Improving the signal-to-noise ratio of notifications can help make alerts more meaningful and actionable, allowing for better decision-making and time management [(00:57:23)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3443s). - A calculation of time out and time in can help support decision-making and make alerts more "listenable" or accessible, enabling individuals to make informed choices about how to proceed [(00:57:46)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3466s). - Anchoring can be an effective strategy for managing reminders and impulses, allowing individuals to weigh options and make decisions without feeling overwhelmed or stuck [(00:58:27)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3507s). - Using an anchoring system can help individuals avoid the dilemma of either stopping what they're doing to address a reminder or ignoring the reminder, instead allowing them to keep the reminder in mind and address it when the time is right [(00:58:49)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3529s). - For individuals who are chronic reminder ignorer, addressing underlying issues such as the "bully within" and removing self-shaming can be an important step in developing a sense of agency and improving time management [(01:00:20)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3620s). - In situations where individuals have limited control over their environment, such as a demanding work situation, applying this approach may require a more individualized approach that takes into account the specific circumstances and challenges [(01:00:55)](https://www.youtube.com/watch?v=dPPhDLz2QcU&t=3655s).