{"id":"5fae64c06cee070006bb4305","slug":"lifescale-en","title":"Lifescale","audio_url":"https://hls.blinkist.io/bibs/5fae64c06cee070006bb4305/5fae64c06cee070006bb4307-T1605264661.m4a?Expires=1653058727&Signature=Z0a6ukZYYtQ8cy6qT8p6u~TcJSsFgNtXeBdsQGF0lEYh6UGf5ebnH~JiIrvbA-l9bxrjhg2I7gvwk2FesWeeukZxuv3DWRRYzdWPFPVmP7Crs5FgcFdvNtoqPRzMZBxk3vIskq8XsQnDkTkXsy0Dcm1zB84u25LS1-h7p0bVj7yzunvY4e~POB16UrF0KOK3L8opKRERA7KLZ8czbKH8vH8fOh8Tn6oPARtQBy5Vetu~WxNlRwRAWEse3WDeZzVy92otdqIyJqWVk24gFH1x3Ao1QUsqkPSOAwdZCk7BYwZJ7BBrXlwukxzJGvQJIXhdnkeS2Jf0JA-cNFA~P6VCIQ__&Key-Pair-Id=APKAJXJM6BB7FFZXUB4A","chapters":[{"id":"5fae64c06cee070006bb4307","title":"Technology distracts us by design.","text":"

You've probably heard it said that the first step to recovery is admitting you have a problem. Well, it’s not hard to see that many of us have a problem with distraction. And the obvious culprits are technology and social media.

Enter lifescaling, the author’s method for regaining not just your focus but your creativity and purpose, too. Before you can work on your focus, however, you have to understand that this state of distraction is no accident.

The key message here is: Technology distracts us by design.

Consider the many devices we have at our disposal – and all the apps and social media platforms available through them. The companies behind these have to compete for our attention, and they do this through persuasive design. This is a method of designing products so that they play on our weaknesses and influence our behavior.

Social media notifications, for example, are persuasive design at work. As humans, we’re wired for social reciprocity, meaning we expect others to respond in kind to our positive actions. Think of how people receive compliments and feel the need to return them. Notifications about “likes” on our social media posts or messages play on that need for reciprocity. When we see them, we’re driven to keep interacting and checking how many likes or messages we’ve received.

With tactics like this, it’s no wonder we can only go a few minutes at a time before reaching for our phones. But there’s another side to the story. We also welcome the distractions that technology presents us with. When we’re facing difficult tasks, work we don’t enjoy, or issues like anxiety and loneliness, falling into a digital rabbit hole offers a temporary escape.

But whether we’re tricked into distraction or turn to it willingly, there are many negative consequences.

The main one? We’re constantly switching between our work and the digital world of apps and social media. But our brains have a limited capacity for concentration and productivity. So when we switch tasks or try to do multiple things at once, we’re less likely to do anything well. This leads to wasted time and poor-quality work. It also negatively affects our attention spans and memory, increases stress levels, and makes it harder for us to think creatively.

Thankfully, it’s possible to combat distraction and its impact on our minds. In the following blinks, we’ll learn how.

"},{"id":"5fae64c06cee070006bb4308","title":"Attention hacking can boost your productivity immediately.","text":"

Imagine you’re driving to a meeting when your car breaks down. Luckily, another driver stops to help. He fiddles around in the engine, and bingo – your car is running again! You’ll still need to see a mechanic eventually, but the quick fix means you’ll at least get to your meeting.

The lesson here is that you can’t always solve a problem right away, but sometimes short-term solutions will do the trick. And when the problem is a lack of focus and productivity, your short-term solutions are called attention hacks.

The key message here is: Attention hacking can boost your productivity immediately.

Attention hacking is the first step in lifescaling, and it helps you start learning how to focus again. The first attention hack involves tackling procrastination.

If you’ve ever cleaned the entire house instead of working, then you’re familiar with procrastination. What you might not realize, though, is that you’re likely putting off the work in order to avoid unpleasant feelings – anxiety about your professional skills, for instance. But procrastinating just leaves less time to work, intensifying the negative feelings.

To avoid procrastination, change your perception of your to-do list. Rather than dwelling on the negative, think about what you’ll gain from completing tasks. For example, Muhammad Ali, one of history’s greatest boxers, hated training. But he got through it by telling himself, “Suffer now and live the rest of your life as a champion.”

Once you’ve conquered your mindset, you can take practical steps to make completing your work easier.

Begin by scheduling high-priority tasks for when your mind is at its best – in the morning. A Montreal Neurological Institute study of nearly 10,000 MRI scans showed that the brain shrinks as the day passes; it only returns to its full size after a good night’s rest. So start your day with the most demanding tasks, and move on to simpler work later.

While you’re working, turn off all device notifications. Research shows that every time you check your phone, you increase the time needed to complete a task by 25 percent!

Putting your phone away, however, doesn’t mean you shouldn’t take breaks. On the contrary, working in short sprints and taking planned breaks is great for productivity. A good method for this is the Pomodoro Technique, which splits work into 25-minute sprints separated by five-minute breaks. To ensure that these breaks energize you, do something that makes you feel good. This could be stretching, taking a short walk, or calling a friend.

"},{"id":"5fae64c06cee070006bb4309","title":"Fostering creativity boosts your health, happiness, and productivity.","text":"

For many people, the word “creativity” brings to mind artistic masterpieces, great music, and inspiring designs. Works like these are all products of Creativity with a Big C – thinking that produces game-changing, innovative ideas.

But there’s another type of creativity, one that encourages critical thinking, learning, and everyday problem-solving. This is creativity with a lowercase c, and developing it is good for more than just productivity.

The key message here is: Fostering creativity boosts your health, happiness, and productivity.

There are a number of studies pointing to the health and wellness benefits of creativity. In 2004, a George Washington University study found that elderly people who took part in creative activities experienced better mental health and visited the doctor less often.

But what if you think you’re not creative? Does that mean you can’t experience its positive effects? Far from it.

Everyone is creative in their childhood. But as you grow older, society encourages you to prioritize analytical and logical skills such as math and science. As a result, creativity can wane. Fortunately, it’s possible to rekindle your creativity at any age. In fact, this is part of the lifescaling journey.

To revive your creative side, you need to adopt some childlike qualities – starting with becoming more curious. Children are constantly asking questions, and as an adult, you can follow their lead by doing the same. Get in the habit of asking questions like “How can I . . . ?” or “What if . . . ?” which will help you explore the world and opportunities around you. But this exploration doesn’t have to be overly serious. You should also take time to let loose and have fun, as children do. Try watching cartoons sometime, or visit a playground.

Now, get into the habit of recording your ideas, even if they seem silly, impossible, or too ambitious. Write down at least three ideas every day, and as the list grows, consider which ones you’d like to bring to life. While you’re figuring out how to do that, find your creative voice by expressing your creative side in as many ways as possible. This can be through your clothes or through hobbies like drawing or playing an instrument.

Last, be bold and let go of the fear of failure. Fear kills creativity because it prevents you from taking chances, depriving you of opportunities to learn and experience new things.

"},{"id":"5fae64c06cee070006bb430a","title":"Searching for meaning makes us truly happy.","text":"

Here’s a question: What is happiness?

For many people, happiness means experiencing positive feelings such as love, joy, and pride more often than negative ones. Because of this idea, people tend to chase moments of positive emotion. But the happiness derived from such moments is usually fleeting.

Think about it. Receiving an unexpected bonus at work would probably make you feel great. But once the money’s spent, how long does that feeling last?

Now, this doesn’t mean you can never be happy. It simply means that you have to shift your focus to the sort of happiness that comes from pursuing a meaningful life. This is the next step in lifescaling.

The key message here is: Searching for meaning makes us truly happy.

To pursue meaning in your life, you first have to know what your personal values are – that is, the guidelines that point you toward meaningful goals and help you to achieve them.

An easy exercise can help you do this. Start by remembering, in detail, some of both the happiest and most challenging experiences in your life. Think about the circumstances of each experience, the feelings that emerged, and what you learned. Then write down the value that you most strongly associate with each experience. Once you have all the values on paper, group similar values together, selecting one overarching value to represent each grouping. For instance, you might group values such as development, growth, and learning together under the heading “Growth.”

The next step is to choose five to ten of these overarching values that you feel are most important. To make this easier, it’s useful to think about the values that best represent what you truly stand for. After narrowing down your values, commit to them by writing down how you intend to fulfill each one. For example, for the value “Love,” you might commit to giving love unconditionally.

Completing this exercise isn’t the end. Over time, you should revisit your values and the commitments you’ve made to them. This will help you make better decisions, keep you focused on pursuing meaning, and – as a result – achieve lasting happiness.

"},{"id":"5fae64c06cee070006bb430b","title":"Practicing mindfulness helps direct our attention to the present.","text":"

Picture this: a coworker comes up to you and excitedly shares news of her big promotion. But rather than simply being happy for her, you can’t help but think about yourself. You wonder why you haven’t been promoted – and thoughts like this keep multiplying and distracting you from your coworker’s good news.

There’s actually a name for the stream of thoughts that constantly run through your mind: mental chatter. While some of these thoughts can be helpful, for the most part they’re unproductive and pull you away from the present. They also drain your brain’s energy, leaving you with less fuel for the tasks in front of you. As if that’s not bad enough, getting caught up in mental chatter leads to overanalyzing and an increased risk of stress, anxiety, and depression.

Thankfully, you don’t have to be a hostage to mental chatter. Mindfulness can set you free.

The key message here is: Practicing mindfulness helps direct our attention to the present.

Mindfulness is the practice of lowering the volume of distracting thoughts and centering yourself in the present moment. Mindfulness boosts productivity by strengthening your ability to ignore distractions and pay attention. It also frees up mental energy that can be used for creative problem-solving. And being mindful even benefits your well-being; research shows that it leads to better sleep, less anxiety, and higher self-esteem.

Fostering mindfulness and reaping its benefits is simply a matter of training your brain. There are numerous ways to do this. One is changing up your habits regularly in order to switch your mind off autopilot. This helps heighten your awareness. To do this, you might try altering your route to work or writing with your nondominant hand. Another way of developing mindfulness is by learning to focus on your breathing. Regularly practice bringing all your awareness to your breath for at least one minute, and then do this whenever you find your mind wandering away from the present.

In addition to these exercises, you can also incorporate a popular mindfulness practice into your routine: meditation. Meditation is a way of calming the mind and training it to be less susceptible to distractions. And when you meditate often you become more aware of your thoughts and unproductive habits and reflexes. This awareness allows you to eventually learn how to control them.

"},{"id":"5fae64c16cee070006bb430c","title":"To define success for ourselves, we need to identify our purpose.","text":"

Let’s step back in time for a moment. Growing up, where did your understanding of success come from?

For the author, it came from authority figures such as parents and teachers. They taught him that success was all about attaining things like a college education or material possessions. But later on, he realized that this definition of success was based on what others thought of him. He was constantly trying to attain more, and the pressure – and possessions – began to weigh on him.

Many people find themselves in this situation. They chase society’s idea of success and get little fulfillment from what they acquire. To find success that is truly satisfying, though, you need to define it for yourself.

The key message here is: To define success for ourselves, we need to identify our purpose.

An essential step in lifescaling is letting go of other people’s definitions of success and instead defining it for yourself. The author suggests a simple process for doing this.

First, take stock of everything you’ve been led to believe represents your success. This includes physical items and indicators of success – things like good grades and job titles, as well as the things you’re able to do, such as go on vacation or attend big art events. For each indicator, consider why you wanted it, what it meant when you acquired it, and what it means now.

Once you’ve carefully thought about everything, identify the things that may really be baggage weighing you down. Keep in mind that even positive ideas and possessions can be baggage. For instance, big dreams that you never manifest or instruments you don’t play can eventually frustrate you. Let go of these thoughts and items – either mentally, or by physically selling or giving them away.

Once you release your baggage, you can then define what success means to you. Do this is by identifying your purpose – the core reason behind everything you do. Your purpose gives you direction and motivation. Pursuing it enables you to focus on productive activities, which improves your self-esteem. This makes it easier to reach your goals, making you feel competent and accomplished.

To identify your purpose, chew over your passions and dreams, and ask what you’re missing in life. Contemplate why you want to change and which habits might be holding you back. Using these thoughts and the values you’ve identified, write down precisely what you want to achieve in life. You should also include clear steps to make it happen. Reflect on your purpose often. Use it as a guide for how you spend your time and what you work toward.

"},{"id":"5fae64c16cee070006bb430d","title":"A positive mindset will get you to your goals.","text":"

In the previous blink, you learned how to define success for yourself by identifying your purpose. But once you’ve determined what you want from life, how do you ensure that you get it?

The answer is more obvious than you may think: you can manifest the things you want in life through positive thinking. In a nutshell, positive thinking means remaining optimistic, even in the face of setbacks. Having such a mindset fuels you as you chase your purpose, making you more productive and reducing the chances of burnout.

But positive thinking doesn’t end in the mind. To fully tap into its power, you have to let it influence your actions.

The key message here is: A positive mindset will get you to your goals.

Now, thinking positively isn’t as simple as it sounds. Human brains naturally highlight the negative, which some psychologists and neurobiologists believe is an early survival instinct that helped people escape danger. Fortunately, you can condition the mind for optimism by constantly directing your attention to the positive. To do this, the author recommends regularly thinking about aspects of your life that you’re grateful for and beginning each day with positive affirmations. You can also use mindfulness to recognize negative thinking and change course.

Once you have a positive outlook, you’ll see opportunities and expect good things to happen. But the real magic lies in what you do when driven by this optimism.

To turn positive thinking into positive action, you should clearly visualize what you’re working toward. A vision board is a great way of doing this. To create one, first write a thorough description of what you want. This should be so detailed that anyone reading it can picture the end goal. Then, bring the description to life through a collection of printed pictures or digital images representing your goals. This is your vision board, and looking at it often will keep you inspired and focused.

The next step is to create action plans for the goals on your vision board. Each action plan needs well-defined milestones and measurable steps that will get you where you want to be. If any challenges come to mind, consider how you’ll go about overcoming them. Your action plans also need to include realistic timelines for achieving your goals. Finally, share your action plans with trusted family members and friends. Their advice and support will help you implement your plans.

"},{"id":"5fae64c16cee070006bb430e","title":"To do deep work, you need to create the right conditions for it.","text":"

Now that you’re armed with an optimistic outlook, the power of mindfulness, and a renewed sense of purpose, you’re ready for the final step of lifescaling – achieving focus and productivity.

When you can easily and intensely focus on meaningful projects without succumbing to distractions, you’re doing what’s called deep work. This means mastering challenging information and producing high-quality work in shorter periods of time. This sounds like a superpower, sure, but it’s actually a skill that anyone can learn if they dedicate time and space to it.

The key message here is: To do deep work, you need to create the right conditions for it.

There’s a time and place for everything, and this includes deep work. To learn how to easily step in and out of it, you need to take an almost ritualistic approach. First, find a space to use exclusively for deep work – a place where you can force your mind to focus. This could be a coffee shop, a studio, or, in the author’s case, a lake four hours away.

Once you have a place, set aside time for your work. Be strict about it; decide how long you’ll work and exactly what you’ll produce in that time. Allow nothing to interfere with this plan. It helps to make sure you have everything you need to remain comfortable and energized while you work. This could be coffee, snacks, activities for your breaks, or music that helps you focus.

When you repeatedly engage in deep work sessions, you’ll begin to find yourself reaching increasingly higher levels of concentration. Eventually, you won’t notice distractions around you – or even time passing by. You’ll be in a state of flow, meaning your brain is so focused on what you’re doing that it’s not able to take in anything else. At this point, you’ll be able to concentrate anywhere. You’ll also feel motivated, confident, and elated in the process.

The great part is that your level of flow will deepen the more often you step into it. And the author suggests keeping track in order to monitor your progress. Seeing your output increase over time will keep you inspired and enable you to set bigger productivity goals for yourself.

"},{"id":"5fae64c16cee070006bb430f","title":"Final summary","text":"

The key message in these blinks:

Increasing focus and productivity entails more than simply ignoring distractions. We can use attention hacks in the short term, but the real work involves tapping into our creativity and controlling our mental dialogue. We also need to define our own happiness and success – and determine the goals that will get us there. With the help of these tools, along with a clear sense of purpose and direction, we can develop the ability to reach deeper levels of focus.

Actionable advice:

Find a creative community that stimulates you.

When you’ve mastered deep work, you’ll be able to reach a state of flow wherever – and whenever – you choose. Use this opportunity to find a coworking space with other creative and driven minds. These are likely people who also go in and out of deep work; being in their presence will keep you energized and expose you to inspiring skills and ideas.

Got feedback?

We’d love to hear what you think about our content! Just drop an email to remember@blinkist.com with Lifescale as the subject line and share your thoughts!

What to read next: Own the Day, Own Your Life, by Aubrey Marcus

Now that you’ve discovered that it’s possible to hack your attention for increased productivity, you might be wondering if there are ways to immediately improve other areas of your life. And as it turns out, there are! The blinks to Own the Day, Own Your Life are packed with easy-to-implement strategies to help you get the most out of each day – enabling you to train more effectively, feel more awake in the morning, and have more sex. If these sound like improvements you’d like to make in your own life, check out the blinks to Own the Day, Own Your Life!

"}]}

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