# What's Destroying Your Attention And How To Fix it ![](https://i.ytimg.com/vi/JzYJGRaCaOg/maxresdefault.jpg) ## The Cost of Attention and the Introduction of Rapid Logging - Attention is described as a crucial resource, and whatever captures it throughout life essentially defines one's life experience. Paying attention to things of little value is equated to paying with one's life. [(00:00:12)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=12s) - A hidden tax is associated with attention, which affects focus and productivity. A technique is introduced to protect attention and maintain focus throughout the day. [(00:00:37)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=37s) - Writing things down, preferably on paper to avoid digital distractions, is recommended to declutter the mind and process emotions. This practice is known as rapid logging, which combines a bulleted list with journal flexibility. [(00:00:55)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=55s) - Rapid logging helps capture and organize tasks, thoughts, and feelings with minimal effort. However, gaps in logging can occur, especially during busy times, reducing its effectiveness. [(00:01:29)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=89s) ## Interstitial Journaling and Context Switching - Interstitial journaling, introduced by Tony Stubblebein, is presented as a complementary technique to rapid logging. It involves journaling during small gaps between actions to minimize the impact of context switching. [(00:02:09)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=129s) - Context switching is identified as a significant drain on attention, leading to decreased focus, increased mistakes, and heightened stress and anxiety. Interstitial journaling helps mitigate these effects by recording thoughts and plans during transitions. [(00:03:00)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=180s) - The process of interstitial journaling involves writing down the time, thoughts about the completed task, and thoughts about the next task every time a context switch occurs. [(00:03:33)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=213s) ## Daily Logging: A Combination of Rapid Logging and Interstitial Journaling - The combination of interstitial journaling and rapid logging has significantly improved the ability to stay composed throughout the day. This method is referred to as daily logging. [(00:03:56)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=236s) - Daily logging begins with noting the date, reviewing past days for pending tasks, and prioritizing them in a daily action plan. [(00:04:16)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=256s) - The process involves recording completed tasks, noting any thoughts or actions related to them, and focusing on the top priority task next. [(00:04:34)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=274s) - Daily logging helps avoid a reactive cycle of constantly addressing urgent issues by allowing regular pauses to reassess priorities. [(00:05:43)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=343s) - Instead of listing multiple tasks, the focus is on identifying and completing the most important small action, breaking down larger tasks into sub-tasks if necessary. [(00:06:08)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=368s) ## Benefits of Daily Logging: Focus, Productivity, and Presence - A study indicates it can take up to 23 minutes to refocus after an interruption, highlighting the importance of minimizing self-interruptions. [(00:06:28)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=388s) - Daily logging aids in offloading thoughts and ideas, easing transitions between tasks, and freeing mental resources for better focus. [(00:06:40)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=400s) - The method supports the Hemingway effect, where ending a task mid-idea allows for easier re-engagement later. [(00:07:04)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=424s) - Daily logging enhances the ability to stay present, which is considered a powerful and productive state. [(00:07:32)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=452s) ## Daily Logging and the Power of Presence - Being present in the moment is challenging, especially when life is unpredictable and doesn't care about our plans, making it hard to remain present outside of controlled conditions like meditation or yoga classes [(00:08:10)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=490s). - Daily logging can help individuals stay anchored throughout the day by providing a lightweight ritual to track their activities and emotions, allowing them to slow down and briefly check in with themselves [(00:08:18)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=498s). - This pause in daily logging can be a powerful way to clear one's mind, refocus, and switch off autopilot, ensuring they're paying attention to what matters in the present moment [(00:08:40)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=520s). - Paying attention is both a skill that requires training to remain focused and an art that involves developing a sense of what's worth focusing on [(00:09:02)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=542s). - Cultivating both the skill and art of paying attention begins with regularly slowing down to pay attention to one's lived experience [(00:09:13)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=553s). - Daily logging provides a simple way to reflect on experiences, helping individuals discover what's worth paying attention to, as [[John Dewey]] said, "we do not learn from experience, we learn from reflecting on experience" [(00:09:26)](https://www.youtube.com/watch?v=JzYJGRaCaOg&t=566s).