🧭2 Scientifically Proven Ways to Improve Your Focus

Hello, and welcome to The Growth Compass. We are that open window - giving you a breath of fresh air to start your morning.

Here’s where we’re headed today:

• Robert Greene on focus

• The 3 most important things that affect your focus

• 2 scientifically proven ways to improve your focus

• Simon Sinek on how to focus on what matters

Robert Greene on Focus

"The time that leads to mastery is dependent on the intensity of our focus."

- Robert Greene

3 Things That Determine Your Level of Focus

How you focus will determine your future. Have you ever wondered why some people seem to effortlessly achieve their goals while others struggle? The secret lies in your focus. Focus allows you to direct your attention and energy towards what truly matters. There are three key factors that affect your ability to focus: sleep, consumption habits, and mindfulness.

1. Quality of Sleep: Believe it or not, the amount and quality of sleep you get can have a profound impact on your focus. Your body can’t overcome only getting 1-2 hours and then trying to sustain focused attention because it is living in survival mode. When you don't get enough sleep, it becomes harder to concentrate, retain information, and solve problems. It all starts with setting yourself up for success.

2. What You Consume: What you put into your bodies can greatly influence your ability to concentrate. Have you ever tried to run a marathon after a Thanksgiving meal? No, because your body is full and sleepy after consuming a large meal. How you fuel your body will affect the energy and nutrients your brain and body need to function optimally.

   Consumption is not only about food, but it is about what you read, watch, and listen to on a daily basis. Technology today is built on psychology to keep you hooked and wanting more and that addictive pull directly affects your concentration and focus. Limiting screen time and creating tech-free zones during focused sessions can help you maintain better focus and resist the temptation to constantly check our phones.

3. The Power of Mindfulness: Mindfulness is about being fully present in the moment and being aware of your thoughts and actions. Practicing mindfulness exercises, such as deep breathing or meditation, can help sharpen your focus. When you engage in a task, whether it's studying, reading, or even playing sports, being mindful means giving it our undivided attention. It also involves recognizing when our minds wander and gently bringing our focus back to the task at hand. By cultivating mindfulness, we become more self-aware and better equipped to maintain our concentration, even in the face of distractions.

Focus is like a muscle that grows stronger with practice. By prioritizing quality sleep, making mindful choices about what you consume, and developing your mindfulness skills, you can unlock your true potential and achieve remarkable things.

2 Scientifically Proven Ways to Improve Your Focus

1. Meditation

   The study was called "Mindfulness Training Enhances Working Memory Capacity and Performance" (Jha, Krompinger, & Baime, 2007). This study explored the effects of mindfulness meditation on working memory capacity and cognitive performance. Participants who underwent an eight-week mindfulness training program showed significant improvements in their ability to sustain attention and resist distraction. The study concluded that regular meditation practice enhances working memory capacity, which is essential for maintaining focus and performing tasks effectively.

2. Spending Time in Nature

   The study was called "A walk in the park: The influence of natural environments on human attention" (Berman, Jonides, & Kaplan, 2008). This study examined the impact of nature exposure on attention restoration. Participants took walks in either urban or natural environments and then completed cognitive tasks designed to measure attentional performance. The results revealed that individuals who walked in nature showed significantly improved attention and performance compared to those who walked in urban settings. The study suggests that exposure to nature can provide a restorative effect, enhancing attentional capacity and facilitating better focus.

These studies underscore the positive influence of meditation and spending time in nature on focus and performance. Spending time resetting your mind, taking walks, and taking breaks in nature can serve as a valuable strategy for maintaining focus, increasing productivity, and promoting overall well-being.

Focus On What Matters

Great short video from Simon Sinek emphasizing where you should focus your energy, mindset and attitude because when you focus on what makes you better then you improve.

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