# Stop Wasting Time - 11 Tools to Double Your Focus  ## Introduction [(00:00:00)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=0s) - There are various tools that can be used to improve the ability to stay focused on work or studies for an extended period of time [(00:00:00)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=0s). - These tools will be categorized into three groups: tools for time management of focus sessions, tools to combat distractions, and tools to make work more enjoyable [(00:00:07)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=7s). - The three groups of tools will be explored to help improve focus and [[Productivity | productivity]] [(00:00:16)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=16s). ## Tools for Time Management & Tool 1 [(00:00:17)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=17s) - The [[Pomodoro Technique | Pomodoro]] method originated in the late 1980s when a student named Franchesco Cirillo struggled to focus on his studies and used a tomato-shaped [[Egg timer | kitchen timer]] to commit to short bursts of focus study time, setting it to 25 minutes [(00:00:22)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=22s). - The most effective apps for the Pomodoro method incorporate some aspect of gamification, which leads to the introduction of Tool number one, an app called Forest [(00:00:59)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=59s). - Forest is an app where users set a timer, and in that time, a virtual tree is planted; if the user stays focused and doesn't leave the app, the tree keeps growing, but if they get distracted and leave the app, the tree dies [(00:01:07)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=67s). - The app helps users time their work sessions, discourages phone use, and creates a sense of community and gamification, allowing users to track their focus sessions and grow a virtual forest over time [(00:01:32)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=92s). - The app was popular among the speaker's friends in medical school, who would compete to see who could plant the most trees, creating a sense of friendly competition and motivation [(00:01:44)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=104s). - According to the Anatomy of Work Index by [[Asana, Inc. | Asana]], [[Knowledge worker | knowledge workers]] waste a significant amount of time at work, with 2/3 of their time spent on work coordination, leaving only 13% for strategic planning and 27% for skill-based jobs [(00:02:23)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=143s). - The report also shows that 3.6 hours are lost per week to unnecessary meetings, and 62% of the workday is lost to repetitive mundane tasks, highlighting the need for tools to help track time and focus on important tasks [(00:02:37)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=157s). - Tools that help track time can be categorized into manual and automatic time tracking, with the goal of tracking how much time is spent working on meaningful tasks [(00:03:04)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=184s). - Manual time tracking involves various methods based on the principle of tracking time spent on tasks, allowing users to identify areas for improvement and optimize their time management [(00:03:24)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=204s). ## Tool 2 [(00:03:27)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=207s) - A "Quest Log" document is used to track focus time spent on important projects, helping to avoid wasting time on non-essential tasks [(00:03:27)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=207s). - The Quest Log is a simple [[Google Docs | Google Doc]] where time spent on tasks is recorded, along with a brief description of the task, allowing for tracking of progress and focus time [(00:03:35)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=215s). - To use the Quest Log, one can set an intention to work on a specific task, play ambient music, and then record the time spent on the task when focus is lost [(00:04:28)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=268s). - The Quest Log helps to build a sense of progress and power, which is essential for [[Productivity | productivity]], by providing a record of accomplishments and focus time [(00:06:28)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=388s). - The Quest Log is a low-friction, free tool that can be created by simply making a new Google Doc, and can be used to track time spent on various tasks and projects [(00:05:47)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=347s). - Examples of entries in the Quest Log include time spent working on a productivity course, writing about dealing with inbound, and updating projects lists [(00:03:52)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=232s). - The Quest Log can be used to track time spent on multiple tasks and projects, and can help to identify areas where focus and productivity can be improved [(00:05:25)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=325s). - The concept of tracking time and progress is also discussed in the book, where it is highlighted as one of the concepts of power that can help to improve productivity [(00:06:30)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=390s). - The Quest Log can be used by anyone, regardless of their goals or tasks, to help build a sense of progress and power, and to improve productivity [(00:06:17)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=377s). ## Tool 3 [(00:06:58)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=418s) - Toggle is a time-tracking app that can be used to manually track time spent on tasks and projects, allowing users to see how much time they spend on specific activities and identify areas for improvement [(00:06:58)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=418s). - The app is not free, but users can find pricing details on the website, and it offers features such as time tracking, projects, and reports [(00:07:14)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=434s). - Users can tag tasks with specific projects and tags, start a timer, and then stop it when the task is complete, creating an entry in their project time log [(00:08:02)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=482s). - The app can be useful for making sure users spend time intentionally on tasks that move the needle, and it allows them to set intentions and be honest with themselves about how they spend their time [(00:09:01)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=541s). - Manual time tracking with an app like Toggle can help users improve their ability to focus on important tasks, as visibility of time spent on tasks is guaranteed to lead to improvement [(00:09:38)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=578s). - However, it may be more challenging for new users to remember to start and stop the timer, and an alternative strategy using a [[YouTube]] video and [[Google Docs | Google Doc]] may be more suitable for beginners [(00:08:45)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=525s). - The user personally recommends starting with a simpler strategy and then deciding to use a fancier app like Toggle if desired [(00:08:51)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=531s). - The user's current focus areas include [[Productivity]] Lab, [[Part-time job | Part-Time]] YouTuber Accelerator, and their website, and manual time tracking helps them make focused progress on these important tasks [(00:09:08)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=548s). ## Tool 4 [(00:09:58)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=598s) - Automatic time tracking apps, such as Rise, can help track time spent on various activities across different platforms, including Windows and Mac, and categorize them based on past usage and AI-driven categorization [(00:10:01)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=601s). - Rise provides a detailed breakdown of time spent on different activities, including focusing, video conferencing, writing, and designing, and allows users to define custom categories [(00:10:37)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=637s). - The app also has an uncategorized section, which can be updated manually to improve the accuracy of time tracking and categorization [(00:11:08)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=668s). - Rise offers both automatic and manual time tracking features, allowing users to choose the method that works best for them [(00:11:43)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=703s). - Manual time tracking is considered more effective for improving focus, as it helps users become more aware of how they spend their time and make intentional decisions about their activities [(00:12:04)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=724s). - Tracking time and focusing on specific activities can significantly improve one's ability to focus, regardless of the tool or method used [(00:12:12)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=732s). - A free 7-Day Focus crash course is available, which provides principles, strategies, and tools to help improve focus over a series of emails [(00:12:28)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=748s). ## Tools to Combat Distractions [(00:12:47)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=767s) - Tools to combat distractions are the second category of tools to improve focus, which can help individuals avoid distractions that derail their focus [(00:12:48)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=768s). - Time tracking tools can also help combat distractions, as the act of tracking time makes one less likely to get distracted, and individuals may feel guilty if they do not stay on task [(00:12:54)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=774s). - Using time tracking tools, such as Rise, can help individuals stay focused by making a commitment to work on a specific task for a set amount of time, making them less likely to engage in other activities [(00:13:02)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=782s). ## Tool 5 [(00:13:19)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=799s) - Researchers in [[China]] conducted a study in 2002 to investigate the relationship between mindfulness and smartphone use, recruiting college students from a university in [[Beijing]] [(00:13:20)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=800s). - The participants were divided into two groups: one received a 30-minute mindfulness training session, while the other listened to neutral news for 30 minutes [(00:13:30)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=810s). - After the interventions, the participants were asked to rate their agreement with statements related to smartphone addiction, such as feeling uncomfortable without their phone or preferring phone-based communication [(00:13:39)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=819s). - The results showed that the group that received mindfulness training felt more in control of their smartphone use and scored lower on the smartphone addiction scale [(00:14:02)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=842s). - The study suggests that brief mindfulness training can help individuals avoid distraction and reduce smartphone addiction [(00:14:09)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=849s). - An app called "One Sec" can help users apply this concept by prompting them to take a deep breath before opening distracting apps [(00:14:14)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=854s). - The app allows users to select which apps to activate the "One Sec" feature for, and then prompts them to take a short pause (1-5 seconds) before opening the app [(00:14:26)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=866s). - During this pause, users can reflect on whether they really want to use the app, helping them make more mindful decisions about their phone use [(00:14:41)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=881s). ## Tool 6 [(00:14:48)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=888s) - [[Opal]] is a tool that can be used to block distracting apps on a phone, and it is considered to be a robust and intense app-blocking software [(00:14:49)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=889s). - Opal disables apps on the phone, making them inaccessible, and most people do not know the workaround to access these apps once Opal is installed [(00:15:00)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=900s). - Unlike other apps that help combat distractions, Opal is difficult to work around, making it an effective tool for staying focused [(00:15:11)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=911s). - Opal can be set to automatically block distracting apps at specific times of the day, such as after 9:00 p.m., to help users avoid distractions and develop good habits [(00:15:16)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=916s). - One user, [[The Adventures of Tintin | Tintin]], uses Opal to block distracting apps after 9:00 p.m. and has reported positive results, such as going to bed on time and developing good habits [(00:15:16)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=916s). - Opal can be a useful tool for individuals who struggle with app distractions and need a robust solution to stay focused [(00:15:32)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=932s). ## Tool 7 [(00:15:36)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=936s) - Social media apps, such as [[TikTok]] and [[Instagram]], are designed to be addictive, using visually stimulating features and subtle design elements to keep users scrolling [(00:15:36)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=936s). - To combat this distraction, using grayscale mode on a phone can be effective, making scrolling on these apps less visually appealing [(00:16:07)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=967s). - Grayscale mode is part of the accessibility settings on most phones, originally designed to help people with color vision problems, but also helps others reduce screen time and minimize digital distractions [(00:16:14)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=974s). - On an [[IPhone | iPhone]], grayscale mode can be enabled by going to Settings > Accessibility > Display & Text Size > Color Filters, and then selecting Grayscale [(00:16:28)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=988s). - An accessibility shortcut can also be set up to quickly toggle grayscale on and off, depending on the level of distraction [(00:16:36)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=996s). - While not a personal routine, grayscale mode is used by Angus, the general manager of the business, when he finds himself on social media apps frequently [(00:16:45)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1005s). - [[Productivity]] hacks, tools, and strategies are experiments, and it's essential to try them out and see what works best for each individual [(00:16:56)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1016s). - Time tracking is a helpful tool for some, and using it can help identify areas where too much time is spent, such as on [[Instagram]] or [[TikTok]] [(00:17:07)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1027s). ## Tool 8 [(00:17:24)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1044s) - Using Focus mode on devices such as phones, Macs, [[IPad | iPads]], and [[Apple Inc. | Apple]] watches can help minimize distractions and increase focus when working on tasks that require concentration [(00:17:25)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1045s). - Enabling Focus mode can be done through shortcuts, such as holding the option key and clicking the time on a Mac, which also activates Do Not Disturb mode and prevents notifications from appearing [(00:17:44)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1064s). - Notifications can be a significant distraction, and seeing them can disrupt focus and lead to a multitude of distractions [(00:18:00)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1080s). - Exceptions can be set for specific individuals, such as family members, to allow their messages to come through even when Focus mode is enabled [(00:18:16)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1096s). - It's essential to keep phones out of sight or face down to avoid distractions, and some people even use phone holders or props to keep their devices visible while working [(00:18:30)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1110s). - Observations at the British Library revealed that many people had their phones in front of them while trying to work, which can be a significant distraction [(00:18:51)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1131s). - Some people may be concerned about missing important calls or messages, but Focus mode exceptions can be set to allow specific numbers to come through, and features like automatic phone call forwarding can also be enabled [(00:19:28)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1168s). - Authors like [[Nir Eyal]], who wrote "Indistractable," and [[Cal Newport]], who wrote "Deep Work" and "A World Without Email," have written extensively on the topic of combating digital distractions and improving focus [(00:20:05)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1205s). - There are many tools and apps available to help individuals stay focused, and it's surprising that many people still struggle with this issue despite the availability of these resources [(00:20:17)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1217s). - A significant portion of people, around 40%, report struggling with focus, but this can often be addressed by implementing simple strategies like turning off notifications and using Focus mode [(00:19:57)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1197s). ## Tools to Make Work Fun [(00:20:58)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1258s) - Tools that make work more enjoyable can significantly improve focus, as people tend to be more focused when doing activities they find fun, such as playing video games or watching a good film [(00:21:01)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1261s). - Making work feel good is a key concept in increasing focus, as it motivates individuals to be more engaged and concentrated [(00:21:06)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1266s). - Even individuals who are skilled at [[Productivity | productivity]] and focus, such as those who have researched the topic for 15 years and written a book about it, can struggle to focus on work that is boring [(00:21:26)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1286s). - The most effective way to overcome the challenge of focusing on boring work is to find ways to make it more enjoyable [(00:21:39)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1299s). - While tracking time and combating digital distractions can be helpful, making work more enjoyable is the most significant factor in improving focus [(00:21:37)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1297s). ## Tool 9 [(00:21:43)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1303s) - There are three Ps: play, power, and people, with play referring to finding ways to turn work into something enjoyable and approaching it with lightness and ease in the spirit of play [(00:21:43)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1303s). - A helpful question to ask when struggling to focus is "what would this look like if it were fun," which can be used to find ways to make tasks more enjoyable [(00:21:57)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1317s). - Having a [[Post-it note | Post-It note]] or phone wallpaper with the question "what would this look like if it were fun" can serve as a reminder to approach tasks with a playful mindset [(00:22:00)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1320s). - Using creativity and ingenuity, it's possible to make any task more enjoyable, such as finding ways to make doing taxes, reviewing financial reports, or writing a discharge letter more fun [(00:22:19)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1339s). - Background music can be a helpful tool in making work feel more playful, with instrumental music being particularly effective for focusing and music with lyrics being better suited for less demanding tasks [(00:22:32)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1352s). - Different types of background music can be used depending on the task, such as Lord of the Rings or Harry Potter soundtracks for focusing and more upbeat music with lyrics for administrative tasks [(00:22:50)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1370s). ## Tool 10 [(00:23:03)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1383s) - Power is the second P, which involves taking responsibility and ownership of the work process, and making progress more visible, allowing individuals to feel a sense of progress and accomplishment [(00:23:03)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1383s). - The concept of power can be seen in video games, such as [[World of Warcraft]], where players can track their progress through experience bars and level up, making the process more engaging and addictive [(00:23:11)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1391s). - Video game designers are skilled at creating a sense of progress, which is also a factor in the addictiveness of social media apps, where users can track likes and other metrics [(00:23:25)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1405s). - Applying this philosophy to work can be done by tracking progress, such as a writer tracking their word count, which can provide a sense of accomplishment and release [(00:23:45)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1425s). - Tracking progress can be achieved through various means, such as writing things on a to-do list and ticking them off, which can provide a dopamine hit and a sense of progress [(00:23:56)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1436s). - Feeling a sense of power and progress can make tasks more enjoyable, and there are additional strategies for achieving this in the book [(00:24:07)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1447s). ## Tool 11 [(00:24:10)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1450s) - To make progress feel more visible and work more enjoyable, it's essential to find an equivalent of a writer's word count, which can be applied to various tasks and activities [(00:24:12)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1452s). - The third P, people, can be a powerful tool to boost [[Productivity | productivity]] by working with others, either in-person or virtually, to make the process more enjoyable and energizing [(00:24:20)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1460s). - Working with friends or like-minded individuals can help create a sense of community and make the work process more fun, as experienced during medical school by inviting friends to study together [(00:24:28)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1468s). - The Productivity Lab, an online community for productivity enthusiasts, offers daily Zoom co-working sessions to help individuals double their productivity, focus, and consistency [(00:24:42)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1482s). - Creating a community around oneself with people who share similar interests can help individuals stay motivated and focused, whether working virtually or in-person [(00:25:18)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1518s). - The Productivity Lab aims to provide a community for like-minded individuals who may not have friends with similar interests in personal development or hustling [(00:25:24)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1524s). - Tapping into the energizing power of people around us can make tasks more enjoyable and help individuals stay focused [(00:25:31)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1531s). - Using the tools and strategies discussed can help reduce distractions and improve focus, as demonstrated in the three-part video series on how to focus [(00:25:40)](https://www.youtube.com/watch?v=uYTEFWVPx_8&t=1540s).