Fast Focus Book Summary in Hindi | सफल लोगों की तरह फोकस करें | Audiobook
Cliffnote Chronicles
[{'start': '0.080', 'end': '5.200', 'text': 'Hello friends, welcome to the Cliff Note Chronicles, have you ever wondered'}, {'start': '5.200', 'end': '10.320', 'text': 'what is the most important thing for a successful life, is it money,'}, {'start': '10.320', 'end': '15.040', 'text': 'is it a name or higher education like getting a business degree from Cambridge'}, {'start': '15.040', 'end': '21.279', 'text': 'or doing five PhDs ?  The truth is that the'}, {'start': '21.279', 'end': '27.199', 'text': 'most important thing for a successful life is focus because without focus, no matter what'}, {'start': '27.199', 'end': '32.960', 'text': ', even if you are the son of a rich father, you cannot get what you want.'}, {'start': '32.960', 'end': '38.640', 'text': 'Either or you have many degrees but if you are not focused, then maybe'}, {'start': '38.640', 'end': '44.079', 'text': 'you will lose what you have right now.  But if you focus on your work it'}, {'start': '44.079', 'end': '49.440', 'text': 'doesn’t matter who you are, where you come from or what your family background is'}, {'start': '49.440', 'end': '55.120', 'text': ', no matter the circumstances, you will succeed because you are focused.  The'}, {'start': '55.120', 'end': '60.480', 'text': 'greatest example of focusing is right in front of you.  He is not very educated, nor does he'}, {'start': '60.480', 'end': '65.439', 'text': 'come from a wealthy family, yet he has achieved success based on his hard work.'}, {'start': '65.439', 'end': '70.799', 'text': 'The name that has made him famous all over the world is none other than'}, {'start': '70.799', 'end': '75.600', 'text': 'Virat Kohli, who has scored the most centuries in ODI cricket, who has'}, {'start': '75.600', 'end': '81.360', 'text': 'achieved all that in every format of cricket simply because of his focus and discipline, which is'}, {'start': '81.360', 'end': '86.880', 'text': 'hard to imagine.  Although he is a legend, it wouldn’t have happened that'}, {'start': '86.880', 'end': '92.079', 'text': 'he never had any distractions in his life, as it often happens with us people, we'}, {'start': '92.079', 'end': '98.240', 'text': 'get distracted, instead of concentrating on our work our minds start racing around'}, {'start': '98.240', 'end': '104.960', 'text': 'Most people disrupt your concentration with the noise around them, their phone notifications, the temptations of social media'}, {'start': '104.960', 'end': '110.560', 'text': 'and all at once.'}, {'start': '110.560', 'end': '115.600', 'text': 'Maintaining focus has become a major challenge in today’s world.  If you too are'}, {'start': '115.600', 'end': '120.640', 'text': 'struggling with this problem, if you want to do more in less time, if you'}, {'start': '120.640', 'end': '125.600', 'text': 'want to learn to ignore distractions, then read this book Fast'}, {'start': '125.600', 'end': '130.879', 'text': 'Focus A Quick Start Guide to Mastering Your Attention Ignoring Distractions and Getting'}, {'start': '130.879', 'end': '136.319', 'text': 'More Done in Less Time may prove to be a game changer for you.  This book'}, {'start': '136.319', 'end': '141.520', 'text': 'not only gives you theory but also teaches you practical and actionable methods'}, {'start': '141.520', 'end': '146.400', 'text': 'that you can immediately apply to your life.  Even great personalities like John D. Rockefeller'}, {'start': '146.400', 'end': '152.000', 'text': 'considered concentration essential to success.  This book is mainly'}, {'start': '152.000', 'end': '157.599', 'text': 'divided into three parts that provide you with a road map for understanding and overcoming the problem of attention.  In'}, {'start': '157.599', 'end': '162.720', 'text': 'this audio book summary we discuss with you like Virat Kohli and many'}, {'start': '162.720', 'end': '168.879', 'text': 'examples are taken so that you can easily understand and believe that if he can do it so'}, {'start': '168.879', 'end': '174.879', 'text': 'can you.  So, without delay, let’s embark on this attention journey.  PART'}, {'start': '174.879', 'end': '181.200', 'text': 'ONE Laying the Ground The first part of the book helps us understand'}, {'start': '181.200', 'end': '187.040', 'text': 'what focus is, why it is difficult and how improving it'}, {'start': '187.040', 'end': '192.800', 'text': 'affects our lives.  Dame Jaidesh explains that focus is not just tunnel vision but it is'}, {'start': '192.800', 'end': '197.280', 'text': 'a complex process of managing our attention.  Author Dhyana, or'}, {'start': '197.280', 'end': '203.920', 'text': 'attention, is divided into four main types.  First, voluntary attention.  This'}, {'start': '203.920', 'end': '210.319', 'text': 'is the focus or attention we deliberately and actively give to a task.  Imagine that'}, {'start': '210.319', 'end': '215.599', 'text': 'you are preparing for a test and'}, {'start': '215.599', 'end': '221.680', 'text': 'you need to focus on a difficult subject while your little brother is playing video games in the next room.  Ignoring that noise and'}, {'start': '221.680', 'end': '227.599', 'text': 'staying focused on your book.  Voluntary attention Voluntary attention.  The'}, {'start': '227.599', 'end': '233.040', 'text': 'basic principle of the Order of Daemon Jahar is that voluntary attention.  It is like a muscle.'}, {'start': '233.040', 'end': '238.159', 'text': 'Just as going to the gym strengthens your physical muscles,'}, {'start': '238.159', 'end': '244.080', 'text': 'you can also strengthen your voluntary attention muscles through practice and conscious effort.'}, {'start': '244.080', 'end': '251.200', 'text': 'Second Involuntary Attention: This is the attention that is pulled off'}, {'start': '251.200', 'end': '256.479', 'text': 'suddenly and uncontrollably by external or internal stimuli.  If you are'}, {'start': '256.479', 'end': '263.040', 'text': 'meditating and working in a quiet place and suddenly there is a loud blast of a horn, your attention will immediately go to it.'}, {'start': '263.040', 'end': '268.000', 'text': 'It happens against your will.  Damon Jariadesh It is said that while'}, {'start': '268.000', 'end': '274.240', 'text': 'this involuntary attention was important for survival when we heard danger sounds in our ancestors’ time, in'}, {'start': '274.240', 'end': '280.800', 'text': 'today’s world where we are constantly'}, {'start': '280.800', 'end': '286.639', 'text': 'exposed to phone notifications, email alerts, social media updates or co-worker conversations.'}, {'start': '286.639', 'end': '291.680', 'text': 'It'}, {'start': '291.680', 'end': '296.639', 'text': 'forces our brains to pay attention to things that are often unimportant but'}, {'start': '296.639', 'end': '303.440', 'text': 'break our focus.  Third broad focus it gives you the overall bigger picture.'}, {'start': '303.440', 'end': '308.720', 'text': 'It helps to look at situations or different possibilities.  For example,'}, {'start': '308.720', 'end': '314.160', 'text': 'Mukesh Ambani, a well-known industrialist in India, when considering the future strategy of his business.'}, {'start': '314.160', 'end': '320.960', 'text': 'Along with himself and his advisors, every competitor in his field will'}, {'start': '320.960', 'end': '326.560', 'text': 'offer advice on profit and loss, the market, consumer mood and other topics.  This requires him to'}, {'start': '326.560', 'end': '332.479', 'text': 'pay attention to many fields, markets and trends at the same time and this is the use of a broad focus.'}, {'start': '332.479', 'end': '339.919', 'text': 'Fourth attention is focused.  This helps you focus deeper on a specific work problem or detail.'}, {'start': '339.919', 'end': '344.479', 'text': 'When Virat Kohli is'}, {'start': '344.479', 'end': '350.240', 'text': 'batting in the last over in an important match, all his attention'}, {'start': '350.240', 'end': '356.800', 'text': 'is only on the next ball, ball speed, spin, fielding setup.  And this is the form of focused attention.  The'}, {'start': '356.800', 'end': '363.120', 'text': 'important principle of the given order is that both broad and focused attention are at'}, {'start': '363.120', 'end': '368.319', 'text': 'our disposal.  We can choose where to focus our attention and'}, {'start': '368.319', 'end': '373.199', 'text': 'improve these abilities with practice.'}, {'start': '373.199', 'end': '377.919', 'text': 'Involuntary attention is difficult to control but by strengthening voluntary attention we'}, {'start': '377.919', 'end': '383.520', 'text': 'can reduce the effects of involuntary distraction.  Why do we lose focus now have you ever wondered that'}, {'start': '383.520', 'end': '389.039', 'text': 'after so many attempts when we finally focus?  Why does that focus suddenly break when we start doing it?  The'}, {'start': '389.039', 'end': '394.400', 'text': 'Fast Focus Book identifies these five basic reasons that'}, {'start': '394.400', 'end': '400.319', 'text': 'weaken our concentration or attention.  These causes are often intertwined.'}, {'start': '400.319', 'end': '405.600', 'text': 'Let them be known one by one.  Lack of interest.  When you’re not interested in something, it’s'}, {'start': '405.600', 'end': '411.039', 'text': 'hard to focus on it.  Your mind will naturally'}, {'start': '411.039', 'end': '419.680', 'text': 'want something even more exciting.  Negative emotions.  Anxiety, stress, depression, depression.'}, {'start': '419.680', 'end': '426.160', 'text': 'Feelings like boredom or sadness overwhelm your mind.  A businessman like Gautam Adani is facing immense pressure'}, {'start': '426.160', 'end': '432.160', 'text': 'and uncertainty.  Without managing these emotions, they'}, {'start': '432.160', 'end': '437.680', 'text': 'cannot focus on their business.  These emotions'}, {'start': '437.680', 'end': '443.840', 'text': 'drain the mental resources needed for attention.  Poor organization.  An unorganized workplace.  A'}, {'start': '443.840', 'end': '449.840', 'text': 'disorganized mind or no clear plan for the day.  It creates confusion.  It is'}, {'start': '449.840', 'end': '456.160', 'text': 'natural to be distracted if you do not know what to do next or where your belongings are.'}, {'start': '456.160', 'end': '462.240', 'text': 'Low energy levels If you are tired, hungry or do not get enough sleep, you'}, {'start': '462.240', 'end': '468.639', 'text': 'need physical and mental energy to concentrate.  For'}, {'start': '468.639', 'end': '473.520', 'text': 'example,'}, {'start': '473.520', 'end': '479.039', 'text': 'during a match, a player needs high energy levels to stay focused for hours and as this level drops, the'}, {'start': '479.039', 'end': '484.400', 'text': 'player’s focus breaks and he leaves early.  Lack of Control When'}, {'start': '484.400', 'end': '490.639', 'text': 'you feel like you’re not in control of your time or workload and'}, {'start': '490.639', 'end': '496.319', 'text': 'you’re constantly responding to demands or interruptions from others, it’s'}, {'start': '496.319', 'end': '502.319', 'text': 'nearly impossible to focus.  Top 10 Obstacles to Staying Focused Book Quick Focus Author'}, {'start': '502.319', 'end': '506.960', 'text': 'mentions 10 obstacles that are often responsible for breaking our focus.'}, {'start': '506.960', 'end': '513.719', 'text': 'Often there is mental fatigue due to lack of sleep or continuous work.'}, {'start': '513.719', 'end': '520.479', 'text': 'Instability.  inner turmoil or desire to do something else.  Stress, be it work'}, {'start': '520.479', 'end': '527.519', 'text': 'or personal life.  Interruptions from phones, emails, colleagues, family.  These'}, {'start': '527.519', 'end': '533.120', 'text': 'constantly interrupt our work.  Lack of mental clarity.'}, {'start': '533.120', 'end': '540.000', 'text': 'There is a lot of thought in my mind.  Unsolved problems.  Any unfinished task or thought that you just got.'}, {'start': '540.000', 'end': '546.080', 'text': 'Dirty desk or workplace Damon Zaria etc.'}, {'start': '546.080', 'end': '552.800', 'text': 'See citation of this study in Journal of Neuroscience'}, {'start': '552.800', 'end': '558.080', 'text': 'Multiple stimuli present simultaneously in visual field'}, {'start': '558.080', 'end': '562.560', 'text': 'compete for neural representation'}, {'start': '562.560', 'end': '568.519', 'text': "Provide a neural correlate to limited processing capacity of vision ' Even if"}, {'start': '568.519', 'end': '574.160', 'text': "you don't use it, its presence and notification"}, {'start': '574.160', 'end': '580.560', 'text': 'can be distracting Florida State  A university study found that mobile phone notifications alone significantly impaired performance on attention tasks even if'}, {'start': '580.560', 'end': '586.320', 'text': 'participants did not directly interact with the mobile device,'}, {'start': '601.519', 'end': '607.120', 'text': 'showing'}, {'start': '607.120', 'end': '613.040', 'text': 'that focus is not just a skill, it is a There is power that'}, {'start': '613.040', 'end': '617.680', 'text': 'can better improve your life of your life.  Increased productivity'}, {'start': '617.680', 'end': '623.920', 'text': ': You work faster and more efficiently when you are focused.'}, {'start': '623.920', 'end': '629.519', 'text': "Think of the speed of work at Elon Musk's Tesla or SpaceX.  This is not possible without intense focus.  By"}, {'start': '629.519', 'end': '634.640', 'text': 'doing more in less time, you achieve your goals faster.  Being with people'}, {'start': '634.640', 'end': '640.560', 'text': 'improves relationships : family, friends and you are away from your phone or other distractions.'}, {'start': '640.560', 'end': '646.160', 'text': 'When you are not distracted, you are fully present.  It deepens relationships and'}, {'start': '646.160', 'end': '651.839', 'text': 'builds trust.  Boost in Critical Thinking Solving complex problems'}, {'start': '651.839', 'end': '657.680', 'text': 'requires deep thinking.  Business leaders like Mukesh Ambani or Gautam Adani'}, {'start': '657.680', 'end': '662.560', 'text': 'use critical thinking to'}, {'start': '662.560', 'end': '668.079', 'text': 'focus on key issues while making difficult decisions ,'}, {'start': '668.079', 'end': '674.240', 'text': 'ignoring the noise and distractions that are not possible without focus.  Mogret Patience means persevering in the face of difficulties.'}, {'start': '674.240', 'end': '679.680', 'text': "It requires intense attention.  Is Virat Kohli's"}, {'start': '679.680', 'end': '686.000', 'text': "ability to bat under pressure or MS Dhoni's calmness and concentration as a finisher an"}, {'start': '686.000', 'end': '692.160', 'text': 'excellent example of patience that comes from intense focus Greater decisiveness When you focus'}, {'start': '692.160', 'end': '697.600', 'text': 'you can assess situations quickly consider options and'}, {'start': '697.600', 'end': '702.560', 'text': 'decide with confidence'}, {'start': '702.560', 'end': '708.320', 'text': 'How Attention Improves Decision Improved'}, {'start': '708.320', 'end': '715.279', 'text': 'Learning and Retaining New Things in Remembering It is essential that you focus When you focus'}, {'start': '715.279', 'end': '720.240', 'text': 'you absorb information more effectively.  Improved Confidence'}, {'start': '720.240', 'end': '726.720', 'text': 'As you master focus and do more, you'}, {'start': '726.720', 'end': '732.560', 'text': 'feel more confident in your abilities.  This creates a positive cycle.  In'}, {'start': '732.560', 'end': '738.639', 'text': 'summary, the first section of the book Fast Focus says that focus'}, {'start': '738.639', 'end': '744.399', 'text': 'is a learned art.  We need to understand what types of attention are, what'}, {'start': '744.399', 'end': '750.079', 'text': 'distracts us, and what difference improving attention can make in our lives.'}, {'start': '750.079', 'end': '756.240', 'text': 'Part Two How to Create Environments That Help You Focus Your surroundings have a'}, {'start': '756.240', 'end': '761.760', 'text': 'direct effect on your concentration or focus The right environment reduces distractions'}, {'start': '761.760', 'end': '767.760', 'text': 'and helps you get into a state of flow In this section, Damon Zahariadesh'}, {'start': '767.760', 'end': '772.959', 'text': 'focuses on 11 environmental factors you'}, {'start': '772.959', 'end': '779.839', 'text': 'can adjust to your needs Light Adequate light, especially natural light'}, {'start': '779.839', 'end': '785.920', 'text': 'Improves mood, attention and productivity Author cites his college days'}, {'start': '785.920', 'end': '790.160', 'text': 'as a... Author'}, {'start': '790.160', 'end': '796.320', 'text': 'cites websites and apps like Simply Noise or Coffeetivity that provide a variety of'}, {'start': '801.600', 'end': '807.839', 'text': 'background'}, {'start': '807.839', 'end': '813.040', 'text': 'noise'}, {'start': '820.000', 'end': '825.920', 'text': 'Author'}, {'start': '825.920', 'end': '831.600', 'text': 'recommends an ergonomic setup and get up every 30 minutes to stretch or take short walks'}, {'start': '837.040', 'end': '842.000', 'text': 'Direct Impact Damon Zariadis'}, {'start': '842.000', 'end': '848.240', 'text': 'cites studies from Career Builder and Cornell that show that 68 to 77 degrees Fahrenheit, about 20 to'}, {'start': '848.240', 'end': '853.760', 'text': '25 degrees Celsius, is the most ideal.  Temperature Excessive heat or cold'}, {'start': '853.760', 'end': '859.839', 'text': 'interferes with concentration Air quality Air quality in office or indoor spaces'}, {'start': '859.839', 'end': '866.480', 'text': 'can often be poor, resulting in'}, {'start': '866.480', 'end': '871.519', 'text': 'fatigue'}, {'start': '871.519', 'end': '877.440', 'text': ', headaches and loss of concentration.'}, {'start': '877.440', 'end': '884.959', 'text': 'Rosemary, the citrus fruit, stimulates the mind and'}, {'start': '884.959', 'end': '891.120', 'text': 'increases focus while others are distracting.  You can use oil or candles,'}, {'start': '891.120', 'end': '896.800', 'text': 'but be careful in public the presence of others is'}, {'start': '896.800', 'end': '903.279', 'text': 'a natural distraction'}, {'start': '903.279', 'end': '909.040', 'text': ', especially'}, {'start': '909.040', 'end': '915.120', 'text': 'during conversations- the author'}, {'start': '915.120', 'end': '921.440', 'text': 'recommends wearing headphones, sitting facing a wall, or politely telling others it’s important to'}, {'start': '926.800', 'end': '933.199', 'text': 'keep track of time while you work busy indicators.'}, {'start': '938.399', 'end': '942.959', 'text': 'Damon Jariad'}, {'start': '948.800', 'end': '954.880', 'text': 'Keep a watch or timer to make you aware of deadlines and motivate you to stay focused Damon Jariad recommends avoiding phone timers'}, {'start': '954.880', 'end': '959.759', 'text': 'as they can be a source of distraction and'}, {'start': '965.839', 'end': '971.240', 'text': 'explains how to use Google Timer'}, {'start': '971.240', 'end': '977.279', 'text': 'Dry erase board'}, {'start': '982.720', 'end': '986.959', 'text': 'Can concentrate better at work By'}, {'start': '986.959', 'end': '993.199', 'text': 'correcting these environmental factors, you can help your brain develop focus.  It can be very easy Part III 23'}, {'start': '993.199', 'end': '999.759', 'text': 'Strategies to Instantly Improve Your Attention Create an artificial deadline.  This time limit'}, {'start': '1005.120', 'end': '1010.320', 'text': 'motivates your mind to focus on the task which is more important as time gets shorter.'}, {'start': '1010.320', 'end': '1017.519', 'text': 'You can use the Pomodo technique i.e. work for 25 minutes with a 5 minute break or 52 + 17 minutes.'}, {'start': '1017.519', 'end': '1023.360', 'text': 'Use a Google timer or a physical timer.  Imagine a'}, {'start': '1023.360', 'end': '1029.360', 'text': 'batsman knows that there are only three balls left in the over.  This period'}, {'start': '1029.360', 'end': '1034.720', 'text': 'focuses him on scoring runs faster.  Businesses are also for meetings or projects.'}, {'start': '1034.720', 'end': '1040.799', 'text': 'Set strict deadlines so work is completed on time Limit the number of daily tasks to'}, {'start': '1040.799', 'end': '1046.720', 'text': 'five A very long to-do list can be overwhelming When you have too much to do,'}, {'start': '1046.720', 'end': '1052.559', 'text': 'your mind jumps from task to task and'}, {'start': '1052.559', 'end': '1058.080', 'text': "can't fully focus on each task Limiting it to five lets"}, {'start': '1058.080', 'end': '1064.000', 'text': 'you focus on key priorities'}, {'start': '1064.000', 'end': '1070.080', 'text': 'A CEO mask has hundreds of jobs but'}, {'start': '1070.080', 'end': '1075.120', 'text': 'they need to identify the three to five most important things for their company every day'}, {'start': '1075.120', 'end': '1080.559', 'text': 'Know your reason Knowing'}, {'start': '1080.559', 'end': '1085.840', 'text': 'why of what you are doing motivates you internally and'}, {'start': '1085.840', 'end': '1091.120', 'text': 'helps you stay focused even if it seems hard or boring'}, {'start': '1097.120', 'end': '1102.880', 'text': 'Benefits will come Virat Why Kohli trains hard every morning before matches'}, {'start': '1102.880', 'end': '1108.240', 'text': 'because his why being the clear best batsman for the world Winning'}, {'start': '1108.240', 'end': '1114.000', 'text': 'matches for your team'}, {'start': '1114.000', 'end': '1119.679', 'text': 'This clear purpose motivates'}, {'start': '1119.679', 'end': '1125.039', 'text': 'them to stay focused despite fatigue or distraction'}, {'start': '1129.919', 'end': '1136.320', 'text': 'Physical activity especially'}, {'start': '1136.320', 'end': '1141.919', 'text': 'aerobic exercise increases blood flow in brain especially hippocampus this'}, {'start': '1141.919', 'end': '1148.160', 'text': 'awareness  Improves memory and attention.  Even just 60 seconds of intense effort'}, {'start': '1148.160', 'end': '1153.360', 'text': 'can be rewarding.'}, {'start': '1153.360', 'end': '1160.400', 'text': 'Do 60 seconds of push-ups, jumping jacks or a brisk walk before starting work.  Players often warm up before matches or intense practice sessions.'}, {'start': '1160.400', 'end': '1166.320', 'text': 'This not only prepares their body but also'}, {'start': '1166.320', 'end': '1171.520', 'text': 'focuses their mind for the effort ahead.  Virat Kohli’s intense fitness routine'}, {'start': '1171.520', 'end': '1176.240', 'text': 'might be the basis for the incredible focus he maintains while fielding and batting.'}, {'start': '1176.240', 'end': '1181.840', 'text': 'Wandering Thoughts Open Loops David Allen’s'}, {'start': '1181.840', 'end': '1186.880', 'text': 'Getting Things Done method creates these incomplete thoughts that constantly grab your attention,'}, {'start': '1186.880', 'end': '1192.720', 'text': 'leading to reduced mental clarity.  By writing them immediately, you'}, {'start': '1192.720', 'end': '1197.360', 'text': 'close those loops and free up your working memory for the task at hand.'}, {'start': '1197.360', 'end': '1203.840', 'text': 'Always have a pen and paper or an Annotate to do list app like Google Keep ready'}, {'start': '1203.840', 'end': '1210.240', 'text': '.  As soon as an idea comes, write it down and save it for later.  Elon'}, {'start': '1210.240', 'end': '1215.600', 'text': 'Musk or Mukesh Ambani are remembered every day.  They may be thinking billions.'}, {'start': '1215.600', 'end': '1221.280', 'text': 'They must be using advanced systems to capture and track these thoughts so'}, {'start': '1221.280', 'end': '1226.240', 'text': 'they can focus on their main tasks.  Identify the triggers that led you to distraction'}, {'start': '1226.240', 'end': '1231.360', 'text': 'Distraction is not random.  They are provoked by triggers.'}, {'start': '1231.360', 'end': '1240.000', 'text': 'These are internal hunger, fatigue, emotions and external such as phone email people.  Identifying triggers'}, {'start': '1240.000', 'end': '1246.240', 'text': 'can help you create strategies to avoid or manage them.  Keep a journal and notice'}, {'start': '1246.240', 'end': '1251.440', 'text': 'when and what upsets you.  Then those triggers.  Find Ways to Reduce'}, {'start': '1251.440', 'end': '1257.360', 'text': 'If you find that every time the phone rings, the trigger is the phone ringing,'}, {'start': '1257.360', 'end': '1264.240', 'text': 'one strategy is to turn the phone off or put it on silent.  Use a daily to-do list.'}, {'start': '1264.240', 'end': '1269.520', 'text': 'This is another variation of the previous point Capture Ideas Quickly.  It combats the zigzag effect.'}, {'start': '1269.520', 'end': '1275.280', 'text': 'Incomplete lists or tasks wander in your mind.  By making a list, you put'}, {'start': '1275.280', 'end': '1281.200', 'text': 'those tasks out of your mind.  Every morning or the night before, make a list of five key tasks for the next day.'}, {'start': '1281.200', 'end': '1286.880', 'text': 'Make a list of any successful people as described in Tactic Two.  Whether'}, {'start': '1286.880', 'end': '1292.720', 'text': 'MS Dhoni plans his practice sessions or Mukesh Ambani organizes'}, {'start': '1292.720', 'end': '1298.000', 'text': 'his meetings and work for the day.'}, {'start': '1318.640', 'end': '1324.320', 'text': 'Use Classical Ambient Music Many professional athletes'}, {'start': '1324.320', 'end': '1330.320', 'text': 'improve their concentration and get in the zone by listening to music on headphones before a game.  A'}, {'start': '1330.320', 'end': '1335.919', 'text': 'way to isolate yourself from outside noise and pressure.  Tech Frequent Breaks Our brains'}, {'start': '1335.919', 'end': '1341.600', 'text': 'can’t hold the same intense attention level for hours on end.  Abstinence'}, {'start': '1341.600', 'end': '1347.840', 'text': 'prevents mental fatigue.  Reset your brain and give it a chance to process information.'}, {'start': '1347.840', 'end': '1354.240', 'text': 'Pomodoro Technique 52 Plus 7 Minute Technique or take short breaks if you start to feel tired.  Do'}, {'start': '1354.240', 'end': '1360.159', 'text': 'something different from your main job like walking stretching In'}, {'start': '1360.159', 'end': '1366.159', 'text': 'any long cricket match or Test series players'}, {'start': '1366.159', 'end': '1371.600', 'text': 'take regular breaks Dressing room breaks Drinks breaks These breaks are'}, {'start': '1371.600', 'end': '1377.600', 'text': 'important not only physically but also mentally so they can concentrate throughout the day'}, {'start': '1383.919', 'end': '1390.320', 'text': 'Enhances creativity and increases attention'}, {'start': '1390.320', 'end': '1397.200', 'text': 'whenever and thinkers consider'}, {'start': '1397.200', 'end': '1402.240', 'text': 'walking an important part of their creative process and maintaining attention'}, {'start': '1430.480', 'end': '1436.720', 'text': 'Reduces mental energy productivity and increases errors'}, {'start': '1442.080', 'end': '1448.159', 'text': '.  He does'}, {'start': '1448.159', 'end': '1453.039', 'text': "n't think about the previous ball or the next over.  This is"}, {'start': '1453.039', 'end': '1458.159', 'text': 'a great example of a single tasking that is essential for peak performance.  Elon Musk also often'}, {'start': '1458.159', 'end': '1463.520', 'text': 'has intense deep work sessions where he focuses entirely on a specific problem.'}, {'start': '1463.520', 'end': '1469.760', 'text': 'Your brain goes into a mode simultaneously as it responds to emails and'}, {'start': '1469.760', 'end': '1475.760', 'text': 'can complete multiple tasks efficiently instead of switching repeatedly'}, {'start': '1475.760', 'end': '1480.799', 'text': 'This is especially effective for low cognitive tasks Group'}, {'start': '1480.799', 'end': '1486.640', 'text': 'similar tasks from your to-do list'}, {'start': '1486.640', 'end': '1493.600', 'text': 'like all emails all phone calls pay all bills'}, {'start': '1499.120', 'end': '1504.799', 'text': 'Does'}, {'start': '1504.799', 'end': '1510.720', 'text': 'like'}, {'start': '1510.720', 'end': '1516.320', 'text': 'all invoices can be paid at once or'}, {'start': '1516.320', 'end': '1522.640', 'text': 'fitness assessments of all players can be done in the same timeframe to increase efficiency'}, {'start': '1528.080', 'end': '1534.559', 'text': 'and help you work structured'}, {'start': '1534.559', 'end': '1540.080', 'text': 'Schedule your work blocks in your calendar'}, {'start': '1540.080', 'end': '1545.520', 'text': 'Keep clear what to do in each block Mukesh Ambani'}, {'start': '1545.520', 'end': '1550.799', 'text': 'Blocks for meetings.  Blocks for strategic thinking.'}, {'start': '1550.799', 'end': '1556.720', 'text': 'Blocks for Functional Review.  This highly concentrated approach allows them to manage their concentration in multiple areas.'}, {'start': '1556.720', 'end': '1562.080', 'text': 'Disconnect the connection.  Phones and the Internet are the'}, {'start': '1562.080', 'end': '1567.200', 'text': 'biggest sources of distraction today.  By disconnecting from them, you'}, {'start': '1567.200', 'end': '1572.400', 'text': 'allow your mind to focus on what really matters.'}, {'start': '1572.400', 'end': '1578.080', 'text': 'Turn off your phone data while working.  Turn off the Wi-Fi or'}, {'start': '1578.080', 'end': '1583.760', 'text': 'consider leaving the phone in another room.  If Virat Kohli kept his phone on during a match and'}, {'start': '1583.760', 'end': '1589.360', 'text': 'he got notifications between every over, this is impossible because'}, {'start': '1589.360', 'end': '1594.960', 'text': 'complete isolation is necessary for peak performance.  The same principle applies to your work.'}, {'start': '1594.960', 'end': '1600.320', 'text': 'Limit time spent in meetings.  Meetings are often distracting and'}, {'start': '1600.320', 'end': '1605.760', 'text': "can take up a lot of time.  Damon's trial Richard Branson states that mostly"}, {'start': '1605.760', 'end': '1611.679', 'text': 'Meetings can be completed in 5 to 10 minutes Avoid unnecessary meetings'}, {'start': '1611.679', 'end': '1617.679', 'text': 'Offer short agenda-focused meetings if necessary Hold'}, {'start': '1622.480', 'end': '1627.200', 'text': 'standing meetings if possible as it naturally'}, {'start': '1632.480', 'end': '1638.400', 'text': 'motivates them to finish faster'}, {'start': '1638.400', 'end': '1643.520', 'text': 'More time for deep work'}, {'start': '1643.520', 'end': '1649.200', 'text': "Reset others' expectations"}, {'start': '1661.760', 'end': '1667.279', 'text': 'In the office you need to set your boundaries If you are always available to others,'}, {'start': '1667.279', 'end': '1673.600', 'text': 'you will never be able to do focused work Turn off your phone'}, {'start': '1673.600', 'end': '1679.679', 'text': 'As mentioned in Part I, phone notifications interfere with focus but don’t check them.'}, {'start': '1679.679', 'end': '1684.799', 'text': 'Turning off your phone is the most direct way to eliminate a major source of distraction.  Turn'}, {'start': '1684.799', 'end': '1690.640', 'text': 'off your phone completely before starting work.  If you'}, {'start': '1690.640', 'end': '1695.279', 'text': 'want to use apps to block notifications, Damon Zahar'}, {'start': '1695.279', 'end': '1701.200', 'text': 'suggests some options like Yaad This Forest Break Free Off Time App Detox.'}, {'start': '1701.200', 'end': '1707.039', 'text': 'Imagine if AMS Dhoni was checking his phone during a match.  The idea itself is laughable as his work demands full attention.'}, {'start': '1712.799', 'end': '1719.279', 'text': 'Adopt the same mindset for your work.  Manage Your Energy Levels Energy is essential for focus and'}, {'start': '1719.279', 'end': '1725.200', 'text': 'our energy boost throughout the day.  Identify your high energy times'}, {'start': '1725.200', 'end': '1731.440', 'text': 'and schedule the most important intense tasks at that time.'}, {'start': '1731.440', 'end': '1737.120', 'text': 'Use the spreadsheet to track your energy levels for up to two weeks .  Score different times of the day from one to five'}, {'start': '1737.120', 'end': '1743.440', 'text': 'and take notes on whether eating, sleeping or activity'}, {'start': '1743.440', 'end': '1749.679', 'text': 'affected your energy.  Then adjust your workflow accordingly.  Top CEOs or'}, {'start': '1749.679', 'end': '1754.960', 'text': 'athletes adapt their daily activities to their energy levels.'}, {'start': '1754.960', 'end': '1759.840', 'text': 'They know when they need to be more focused such as'}, {'start': '1759.840', 'end': '1765.840', 'text': 'crucial moments in important meetings or games and'}, {'start': '1765.840', 'end': '1772.559', 'text': 'ensure their energy is high at those times.  Meditation Meditation calms the mind.  Reduces worry and anxiety'}, {'start': '1772.559', 'end': '1778.399', 'text': 'and improves attention control.  It’s an effective way to increase attention.'}, {'start': '1778.399', 'end': '1783.840', 'text': 'A study published in the PNS or Proceedings of the National Academy of Sciences found that'}, {'start': '1783.840', 'end': '1788.960', 'text': 'meditating for just 3 to 5 minutes a day increased the ability to concentrate through meditation'}, {'start': '1788.960', 'end': '1794.880', 'text': '.  Practice mindful breathing to focus on your breathing and ignore distracting thoughts'}, {'start': '1794.880', 'end': '1801.039', 'text': 'Many modern athletes'}, {'start': '1801.039', 'end': '1806.640', 'text': 'and business leaders'}, {'start': '1806.640', 'end': '1812.399', 'text': 'practice meditation or mindfulness to enhance their mental performance and focus Avoid your email Email is a constant distraction and'}, {'start': '1812.399', 'end': '1817.760', 'text': 'triggers FOMO i.e. fear of missing out every time  Checking email'}, {'start': '1817.760', 'end': '1823.279', 'text': 'changes tasks and wastes a lot of time Damon Jahari Adesh'}, {'start': '1823.279', 'end': '1829.440', 'text': 'recommends checking email only twice a day Once in the afternoon Turn off the email program once in a while and at the end of the day'}, {'start': '1829.440', 'end': '1835.520', 'text': 'when you are not actively checking it.  Imagine'}, {'start': '1835.520', 'end': '1841.840', 'text': 'if a pilot checked his email every minute while flying.  It would be fatal to his concentration or attention.'}, {'start': '1841.840', 'end': '1848.000', 'text': 'Though our work is not that risky but'}, {'start': '1848.000', 'end': '1853.600', 'text': 'checking emails repeatedly is equally detrimental to our focus.  Creating daily routines and sticking'}, {'start': '1853.600', 'end': '1858.880', 'text': 'routines provide structure to the brain.  It automates tasks'}, {'start': '1858.880', 'end': '1864.880', 'text': 'so that it takes less energy to think and you can easily move on to the next task.'}, {'start': '1864.880', 'end': '1870.640', 'text': 'It maintains focus.  Helps keep track of your repetitive tasks like checking email'}, {'start': '1870.640', 'end': '1876.880', 'text': 'Create a consistent daily schedule and stick to it'}, {'start': '1876.880', 'end': '1882.799', 'text': "Successful people often follow very consistent daily routines whether it's getting up early in the morning,"}, {'start': '1882.799', 'end': '1888.960', 'text': 'exercising or completing specific tasks at a certain time'}, {'start': '1895.520', 'end': '1900.559', 'text': 'You can make corrections, such as'}, {'start': '1900.559', 'end': '1906.799', 'text': 'repeated edits during writing.  These imposed constraints can disrupt your flow.  and Breaks Focus'}, {'start': '1906.799', 'end': '1913.519', 'text': 'Focus on completing the task Revise later Write or just'}, {'start': '1913.519', 'end': '1919.039', 'text': 'write ideas or full drafts when brainstorming Check edits and details later In'}, {'start': '1919.039', 'end': '1925.679', 'text': 'any creative or complex task, doing it first is often more important than doing it right.'}, {'start': '1925.679', 'end': '1931.919', 'text': 'Important point: A writer must first write a story and then edit it.  A'}, {'start': '1931.919', 'end': '1937.679', 'text': 'business must launch a new product and then'}, {'start': '1937.679', 'end': '1943.360', 'text': 'improve it based on customer feedback.  Reduce your caffeine intake.  While moderate amounts of caffeine'}, {'start': '1943.360', 'end': '1949.919', 'text': 'can improve alertness, excessive amounts can cause restlessness, anxiety, sleep problems and'}, {'start': '1949.919', 'end': '1955.440', 'text': 'disturbed concentration.  Damon Zahiresh explains that people often'}, {'start': '1955.440', 'end': '1961.679', 'text': 'confuse staying awake with staying focused.  Keep an eye on your daily caffeine intake if you are under 400. If'}, {'start': '1961.679', 'end': '1967.919', 'text': 'you are consuming more than 100 milligrams of caffeine (equivalent to about two to three cups of coffee)'}, {'start': '1967.919', 'end': '1973.679', 'text': ', reduce it gradually.  Damon Zaria Desh himself admits that at one point he consumed too much caffeine which'}, {'start': '1973.679', 'end': '1980.640', 'text': 'greatly reduced his concentration.  It was only after the cuts were made that he was able to regain his focus.  Top'}, {'start': '1980.640', 'end': '1985.840', 'text': 'performers often manage their diet and caffeine intake very carefully'}, {'start': '1985.840', 'end': '1991.279', 'text': "so they can stay in their peak mental state.  Deman Zaria is the star of the country's book"}, {'start': '1991.279', 'end': '1997.440', 'text': "Fast Focus that distraction is the reality of today's world but we are not helpless"}, {'start': '1997.440', 'end': '2003.440', 'text': 'Attention is like a muscle.  It needs to be trained.  The'}, {'start': '2003.440', 'end': '2009.279', 'text': 'principles and 23 practical strategies outlined in the book'}, {'start': '2009.279', 'end': '2015.519', 'text': 'provide you with a powerful framework to do just that.  Whether you are a student, professional, or stay-at-home parent.  By'}, {'start': '2015.519', 'end': '2021.360', 'text': 'applying these methods, you can improve your concentration, get more done in less time,'}, {'start': '2021.360', 'end': '2026.880', 'text': 'and save more mental and physical energy for the important things in your life.  It'}, {'start': '2026.880', 'end': '2032.880', 'text': "won't be easy, especially in the beginning.  You have to change your habits and"}, {'start': '2032.880', 'end': '2038.159', 'text': 'constantly fight against internal and external distractions.  But the'}, {'start': '2038.159', 'end': '2043.840', 'text': 'commitment of Damon Zahariadesh and the lives of many successful individuals are proof that the effort is'}, {'start': '2043.840', 'end': '2049.520', 'text': 'worthwhile.  When you master focus you are not only'}, {'start': '2049.520', 'end': '2055.359', 'text': 'more productive but also enjoy life more because you are'}, {'start': '2055.359', 'end': '2061.520', 'text': 'more present with your experiences and your loved ones.  So start this journey today.'}, {'start': '2061.520', 'end': '2067.359', 'text': 'Pick one or two of the techniques outlined in the book and practice them consistently over the next few days.'}, {'start': '2067.359', 'end': '2074.240', 'text': 'See what a difference they make in your focus and productivity.  Gradually you will'}, {'start': '2074.240', 'end': '2079.359', 'text': 'begin to develop strategies that work for you.  You will create a personal system of techniques'}, {'start': '2079.359', 'end': '2085.280', 'text': 'Summary of our audio books based on Fast Focus book If you liked the video please'}, {'start': '2085.280', 'end': '2090.320', 'text': 'share with your friends and subscribe to listen to such interesting hindi audio books on Cliff Note Chronicles'}, {'start': '2090.320', 'end': '2096.800', 'text': 'See you in the next video Jai Shri Radhe'}]