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Speaker 1: We feel so productive when we're doing lots of things.
Speaker 1: We feel good when we feel busy. We feel valuable
Speaker 1: when we feel busy. So much of the reason why
Speaker 1: we enjoy being distracted is because we think we're doing
Speaker 1: more when we're actually doing less. What's required is a
Speaker 1: chain shift in our mindset and recognizing that sometimes when
Speaker 1: you're doing things slower, you actually might be doing them better.
Speaker 1: The number one Health and Well in the podcast Jay
Speaker 1: Setty Jay Setty. Hey, everyone, welcome back to On Purpose.
Speaker 1: I'm your host, Jay Shetty, and I'm so grateful that
Speaker 1: you've decided to tune in. I have been thinking about
Speaker 1: this a lot lately, and it's because I find that
Speaker 1: our attention diminishes so gradually and so subtly, that it
Speaker 1: can often take months or years to realize that there's
Speaker 1: been an incredible decline. Now, I want to ask you
Speaker 1: an honest and vulnerable question. How many of you are
Speaker 1: feeling distracted? How many of you look at your phone
Speaker 1: for no reason whatsoever. Studies show we grab our phone
Speaker 1: out of our pocket around two hundred times per day.
Speaker 1: And the truth is a lot of us won't have
Speaker 1: seen the time, won't have checked anything specific, won't have
Speaker 1: done that intentionally. It will have been a completely unconscious, unintentional,
Speaker 1: potentially unnecessary action. So let me ask you again, are
Speaker 1: you feeling more distracted? Are you feeling like you're struggling
Speaker 1: to pay attention? Are you feeling challenged being present? Maybe
Speaker 1: you struggle in a meeting to really be there with
Speaker 1: everyone else that you're around. Maybe when someone's giving a
Speaker 1: presentation on a zoom call, you see yourself just drifting
Speaker 1: in and out, or maybe sometimes the meeting ends and
Speaker 1: then you finally realize that you weren't present at all.
Speaker 1: Maybe it's your partner who's pointed it out a few times,
Speaker 1: telling you, Hey, are you really listening to me? Hey,
Speaker 1: I don't think you're always present with me. Hey did
Speaker 1: you know what happened with the kids today? If you've
Speaker 1: experienced any of this, I want you to know you're
Speaker 1: not alone. It's not a weakness, it's somewhat not your fault,
Speaker 1: and it's actually something that we're all struggling with. Listen
Speaker 1: to this episode to get less distracted. Listen to this
Speaker 1: episode to increase your focus, and listen to this episode
Speaker 1: so that you can be more present in your life. Now,
Speaker 1: tell me if this ever happened to you, or tell
Speaker 1: me if it often happens to you. You're paying attention
Speaker 1: to something or someone, maybe it's a speech, an activity,
Speaker 1: and you get the urge to look at your phone.
Speaker 1: You better believe I've been there regularly. In fact, I
Speaker 1: think it's fair to say we all do this. As
Speaker 1: technology is advanced, As distractions a multiplied, our ability to
Speaker 1: focus has been shrinking. But I promise you, with some
Speaker 1: conscious effort, you can build it back. This episode is
Speaker 1: deadated to help you do just that. Now listen to
Speaker 1: this research. Back in two thousand and four, researchers at
Speaker 1: UC Irvine set out to understand how information workers divided
Speaker 1: their focus. They looked at analysts, software engineers, and managers,
Speaker 1: examining how quickly people pivoted between email, desk work and
Speaker 1: their phones, and the results were kind of mind boggling.
Speaker 1: The researchers found that, on average, people spend about two
Speaker 1: and a half minutes concentrating on a task before turning
Speaker 1: their attention elsewhere. That's not long at all, right, because
Speaker 1: that original study came before smartphones, before social media, before
Speaker 1: twenty four to seven notifications, and always access scrolling. So
Speaker 1: in twenty twelve, some of the researchers ran another study.
Speaker 1: This time they found that the average time spent on
Speaker 1: a task had dropped to seventy five seconds, and even
Speaker 1: more recently, one research discovered that the average attention span
Speaker 1: on computers and smartphones was a mere forty seven seconds.
Speaker 1: That's a whole another level of mind boggling. To make
Speaker 1: the point really clear, if you look at platforms like TikTok,
Speaker 1: platforms like meta platforms like Instagram, a lot of them
Speaker 1: count an eight second view as a view, So when
Speaker 1: you look at views, it's really someone who's watched it
Speaker 1: for eight seconds. Eight seconds is considered presence, and I
Speaker 1: think if you look at yourself scrolling on social media,
Speaker 1: you find yourself spending one to two, maybe three seconds
Speaker 1: on a video before you scroll past it, which is
Speaker 1: why eight seconds is seen as such a significant number.
Speaker 1: That's what it takes to keep or loose use our
Speaker 1: attention eight seconds. All of the social media world knows
Speaker 1: that if you don't grab someone's attention in eight seconds,
Speaker 1: you've already lost it. Now, this probably isn't the first
Speaker 1: you're hearing about this precipitous decline in focus, and at
Speaker 1: the very least, you definitely feel it. And even if
Speaker 1: multitasking may seem efficient, it actually has a negative impact
Speaker 1: on cognitive performance, on productivity and mood. Listen to this.
Speaker 1: Studies show that only two percent of people can actually multitask.
Speaker 1: And the funny thing is when ninety eight percent of
Speaker 1: us here that we all think we're in that two percent,
Speaker 1: the truth is the majority of us cannot multitask. Monotasking
Speaker 1: or solo tasking is the art of focusing on one
Speaker 1: thing at a time, the ability to dedicate that moment,
Speaker 1: your conscious effort, and your mind space to that time.
Speaker 1: One of the things I've been practicing to help me
Speaker 1: with that is leaving my phone outside of the room.
Speaker 1: Sometimes I'd have my phone in my pocket. Sometimes I'd
Speaker 1: have my phone on my desk. Now, if you have
Speaker 1: it in your pocket, you have the urge to take
Speaker 1: it out. If you leave it face up on your desk,
Speaker 1: you see notifications popping through. If you leave it face
Speaker 1: down on your desk, you may have the urge to
Speaker 1: flip it over. Just it being there causes attention and
Speaker 1: a distraction between you and the person you're with. Leaving
Speaker 1: it outside of the room has allowed me to create
Speaker 1: that space to truly monotask or solo task. I also
Speaker 1: started to realize how much I've been losing the ability
Speaker 1: to immerse myself. I remember being able to really sit
Speaker 1: with something rather and I took a trip a couple
Speaker 1: of weekends ago to Big Sir. Big Sir is around
Speaker 1: and you know, I think about like seven or eight
Speaker 1: hours drive away from LA and it's known to be
Speaker 1: a really peaceful place, a very spiritual place where you can,
Speaker 1: you know, bathe in the trees, you can go for hikes,
Speaker 1: you can, you know, be in nature. And so rather
Speaker 1: than I took a break, and I noticed how my
Speaker 1: entire nervous system switched off by being there. And when
Speaker 1: we were there, it was so natural to just be
Speaker 1: present with the trees, or when we'd go on hikes
Speaker 1: and we'd see deer, to just be present, when we'd
Speaker 1: be on a walk through these winding pathways and bridges,
Speaker 1: to just be present. And if you've ever experienced deep
Speaker 1: presence or deep rest in that way, you start to
Speaker 1: value it. And I think often what we've done is
Speaker 1: we feel so productive when we're doing lots of things.
Speaker 1: We feel good when we feel busy, we feel valuable
Speaker 1: when we feel busy. So much of the reason why
Speaker 1: we enjoy being distracted is because we think we're doing
Speaker 1: more when we're actually doing less. So what's required is
Speaker 1: a change in our values. What's required is a change
Speaker 1: and shift in our mindset and recognizing that sometimes when
Speaker 1: you're doing things slower, you actually might be doing them better.
Speaker 1: Think about that for a second. It's a really random thought, right,
Speaker 1: It's kind of counterintuitive. There are a lot of things
Speaker 1: in the world that if you did them slower, you'd
Speaker 1: be doing them better. I'll give you give you an example.
Speaker 1: Iravader talks about how when you're eating food, each morsel
Speaker 1: should be chewed thirty two times. Now, I know that
Speaker 1: may sound ridiculous, but if you try and do it,
Speaker 1: there's a reason why when you bite your food. And
Speaker 1: the example or the irradic language around it is you
Speaker 1: should drink your food to your drinks. Now, I know
Speaker 1: that sounds complicated, but let me break it down for you.
Speaker 1: So you should drink your food. Does that mean if
Speaker 1: you've broken your food down, if you've chewed it enough
Speaker 1: down to feeling like liquid, it becomes easier on your digestion.
Speaker 1: If you've been able to chew your drinks, or you
Speaker 1: don't just gulp it down, but you take a moment
Speaker 1: with it, you actually make it easier to digest. So
Speaker 1: when you change the pace of how quickly you eat,
Speaker 1: how quickly you bite, how intentionally you digest food, it
Speaker 1: becomes easier for your gut. There are so many things
Speaker 1: that would be better if we did them slower. So
Speaker 1: I want to ask you to reflect. What is it
Speaker 1: that you could do more slowly. What is it that
Speaker 1: you could do more present that you think would improve it.
Speaker 1: Maybe the flusteredness that you feel in a meeting or
Speaker 1: the stress you feel in a meeting is because you're
Speaker 1: allowing your mind to jump from place to place. What
Speaker 1: if it was just in that meeting. What if you
Speaker 1: just listen to what that person was saying. What if
Speaker 1: you'd actually achieve more, You'd make better decisions, you'd make
Speaker 1: better long term decisions. How many times have you had
Speaker 1: it where someone said something, you go, yeah, sure, that's fine,
Speaker 1: and then a month later you're like, wait a minute,
Speaker 1: I don't remember even saying that I had this happened
Speaker 1: to me recently, And it's just I mean, my team
Speaker 1: will probably tell you it happens more often than not.
Speaker 1: And I started to realize how we don't make good decisions.
Speaker 1: We're just making decisions in the moment, strung between two decisions. Right,
Speaker 1: you're choosing what to order to eat at the same
Speaker 1: time as making a decision at work. You're choosing where
Speaker 1: to go out for dinner tonight, while you're deciding what
Speaker 1: to wear. Right, you're choosing you know, whatever it is, right,
Speaker 1: There's just so many things like that, So let's talk
Speaker 1: about what else we can do to combat this wavering attention. Now,
Speaker 1: one of my favorite techniques is called the Pomoduro technique.
Speaker 1: The way this works is you focus on a single task,
Speaker 1: usually for twenty five minutes. Then you take a short
Speaker 1: break around five to ten minutes, and then repeat that cycle.
Speaker 1: After four or cycles, you've earned yourself a longer break
Speaker 1: to reset. During each period of focus, you silence your phone,
Speaker 1: turn off notifications, and clear your workspace of distractions. The
Speaker 1: idea is that if you know a break is coming
Speaker 1: and you only have to put your head down for
Speaker 1: a manageable interval, then you can truly commit to the
Speaker 1: task at hand. And I mean that that social media
Speaker 1: notification can wait for twenty five minutes, right And by
Speaker 1: the way, when your mind knows that it's only twenty
Speaker 1: five minutes away, you can actually resist the urge for
Speaker 1: checking it. This is often the techniques that apply to children.
Speaker 1: When children know that there's a reward at the end
Speaker 1: of a challenge, they're more likely to sit through it.
Speaker 1: Now that said, if initially this makes you feel uneasy
Speaker 1: to disconnect like that, you can start with shorter intervals
Speaker 1: and gradually increase your focus blocks. Ultimately, with diligent practice,
Speaker 1: you'll naturally rebuild your concentration muscle. You'll naturally increase your
Speaker 1: attention span, which will serve you in the long run.
Speaker 1: And I think you really have to look at it
Speaker 1: like a muscle. If you haven't lifted a weight in
Speaker 1: a long time, you don't just go into the gym
Speaker 1: and lift the biggest weights there. So if you haven't
Speaker 1: focused and concentrated for consecutive hours for a long time,
Speaker 1: don't just force yourself to do what's ideal, what seems perfect.
Speaker 1: Take your time with it. And look, I'm not saying
Speaker 1: the Pomodora technique is the be all and end or
Speaker 1: it's just one of many tools that could potentially help
Speaker 1: you to concentrate to single task to perform at your best. Right,
Speaker 1: we live in a connected world. I'm not saying anything
Speaker 1: you haven't heard before, And at any moment we can
Speaker 1: be texting or checking emails or laughing at cat videos,
Speaker 1: which can be fine if you're waiting in line or
Speaker 1: lazing on the couch, but it's not so great when
Speaker 1: you're doing more active stuff like hanging out with friends,
Speaker 1: getting work done or simply walking around, which is why
Speaker 1: I highly recommend you also set no technology zones and
Speaker 1: no technology times in your home and in your workplace.
Speaker 1: One of the things I've done is I've disconnected my
Speaker 1: social media apps from my laptop. So if I'm on
Speaker 1: my laptop, I'm fully there for work, I'm there for email,
Speaker 1: I'm there for my documents, I'm there for my spreadsheets,
Speaker 1: but I'm not connected to social media. So when it
Speaker 1: comes to no technology times, it's like saying no technology
Speaker 1: in the house before eight am and then no technology
Speaker 1: being used after eight pm. What you're doing is you're
Speaker 1: creating barriers and boundaries, healthy points of contact so that
Speaker 1: now you're not constantly absorbed, and the whole house has
Speaker 1: rules so that you can both follow them or however
Speaker 1: many of you are at home now. This also applies
Speaker 1: to no technology zones in the home, for example, the
Speaker 1: dining table no need for technology, the bedroom, no need
Speaker 1: for technology. How can you find a way to make
Speaker 1: sure whenever you're going out to dinner having friends over
Speaker 1: for dinner, no technology. It's creating these habits that everyone
Speaker 1: can subscribe to in order to limit distraction. What we
Speaker 1: don't realize is inattention bleeds when we want attention. So
Speaker 1: what happens is we want to be really attentive when
Speaker 1: we're with our family and our friends, but we want
Speaker 1: to be inattentive at work. It doesn't work like that.
Speaker 1: You can't be absent at work and be present at home.
Speaker 1: Inattention bleeds into all areas of your life. If you're
Speaker 1: not present in each moment, it's hard to be present
Speaker 1: in any moment. And what's really important for me to
Speaker 1: say about these no technology times and zones is just
Speaker 1: creating barriers, boundaries, and healthy habits to protect your mind
Speaker 1: and the mind of others. Now, the other thing I
Speaker 1: want to discuss is we talk about distraction, is we
Speaker 1: don't realize how we can also be distracted even when
Speaker 1: we're moving. Now, let me explain what I mean by that. Obviously,
Speaker 1: it's quite common to walk around while looking at your phone.
Speaker 1: In fact, in twenty fourteen, it was estimated that twenty
Speaker 1: five percent of pedestrians in Manhattan had their rise glued
Speaker 1: to their devices. I'm guessing it's even worse today. I
Speaker 1: remember Arianna Huffington telling a great story about how she
Speaker 1: was walking through New York and she saw this building
Speaker 1: and she said to her team, she was like, oh
Speaker 1: my god, this building's beautiful, Like how long has it
Speaker 1: been there? When was it made? And they were like
Speaker 1: nineteen twenty nine or something like that, And she said,
Speaker 1: she walks down this street every day. It's right near
Speaker 1: our office and she hadn't seen it. It's so common
Speaker 1: for us. I mean, I'm sure if you're a driver,
Speaker 1: you get angry at the people are walking across the
Speaker 1: street with their head down looking at their phone. Now,
Speaker 1: we all know that our phones can distract us from
Speaker 1: the present moment, but a team of researchers in New
Speaker 1: Zealand wondered if it affected us in other ways as well,
Speaker 1: so they devised a study. Participants were asked to stroll
Speaker 1: around a park. Half of them were given smartphones with
Speaker 1: instructions to read about the park while they were walking.
Speaker 1: This phone group was told it was important to stay
Speaker 1: focused on what they were reading. The other half ambled
Speaker 1: about phone free with instructions to pay attention to the environment.
Speaker 1: All the participants wore fitness trackers and at the end,
Speaker 1: they performed self evaluations about mood and comfort, as well
Speaker 1: as their feelings of power and connectedness to nature. Here's
Speaker 1: what the researchers found. The phone group walked with a
Speaker 1: more stooped posture and a slower gate. They felt less
Speaker 1: physically comfortable. They also experienced more negative emotions and fewer
Speaker 1: positive ones, and they felt less powerful. Our own free group,
Speaker 1: on the other hand, felt positive, powerful, and connected to nature. Intuitively,
Speaker 1: this makes sense. It does feel better to stroll through
Speaker 1: a park disconnected, and clearly that would help you get
Speaker 1: in tune with nature. But what surprised me was the
Speaker 1: depth of those differences. The researchers even stated that phone
Speaker 1: use effectively reverses all the beneficial effects of a jaunt
Speaker 1: in the park. As Professor Elizabeth Broadbent told The New
Speaker 1: York Times, instead of feeling more positive after walking, people
Speaker 1: felt less positive, less excited, less happy, less relaxed. So
Speaker 1: the takeaway is clear, go for a walk, but stay
Speaker 1: off your phone. And you know, this isn't only about walking.
Speaker 1: This insight holds for parties and events, lunchtime with colleagues
Speaker 1: and dinner with friends. And I get it. We reach
Speaker 1: for our phones to stay on top of things, but
Speaker 1: there are tangible benefits your mood and health if you
Speaker 1: can resist the urge. Really take a moment to think
Speaker 1: about what you can do and what you can change,
Speaker 1: because what I don't want to happen after this episode
Speaker 1: is that you feel guilty and you shame yourself because
Speaker 1: this is something we're all dealing with. This isn't a
Speaker 1: you problem. This is a twenty twenty four, twenty twenty
Speaker 1: five and the rest of our life problem that each
Speaker 1: and every one of us is living with, struggling with,
Speaker 1: and being challenged by. And so we can either sit
Speaker 1: here and guilt ourselves and make ourselves feel bad, or
Speaker 1: we can look at it and go this is something
Speaker 1: we'd have to deal with in our lifetime. Let's create
Speaker 1: effective strategies and steps to get ourselves out of it. Okay,
Speaker 1: I am so excited about this because we've got the
Speaker 1: first ever merch drop for on Purpose. It's finally here
Speaker 1: and for world Mental health. Today, we're doing an exclusive
Speaker 1: limited edition drop with all the proceeds going to the
Speaker 1: National Alliance on Mental Illness NAMI. So now you can
Speaker 1: wear your on Purpose merch, listen to the podcast and
Speaker 1: know that you two are having an impact. I want
Speaker 1: to thank you so much in advance. I can't wait
Speaker 1: to see all of your pictures wearing the merch their sweatshirts,
Speaker 1: a hat, t shirts. Check it out on our website
Speaker 1: jshetdyshop dot com. That's jshettishop dot com and remember one
Speaker 1: hundred percent of the proceeds go to Nami. Another technique
Speaker 1: I love is finish what you start. Don't start a
Speaker 1: new task before the current one is complete. I think
Speaker 1: we've got into this habit of starting multiple things at
Speaker 1: the same time, doing everything we possibly can at the
Speaker 1: same time, doing anything and everything at the same time,
Speaker 1: because it feels more fun, it feels more exciting. And
Speaker 1: what do we realize our completion rate drops. What happens
Speaker 1: when our completion rate drops, our distraction increases because now
Speaker 1: we feel we become someone who doesn't complete things. I
Speaker 1: want to read you something that I read from a
Speaker 1: book by tik Nat Hahn, an amazing Tibetan Budhist monk
Speaker 1: called How to Walk, and one of the things he
Speaker 1: writes is invest your whole body. Invest one hundred percent
Speaker 1: of yourself into making a step. Touching the ground with
Speaker 1: your foot, you produce the miracle of being alive. You
Speaker 1: make yourself real and the earth real with each step.
Speaker 1: The practice should be very strong and determined. You are
Speaker 1: protecting yourself from the habit energy that is always pushing
Speaker 1: you to run and to get lost in thinking. Bring
Speaker 1: all your attention down to the soles of your feet
Speaker 1: and touch the earth as though you are kissing the
Speaker 1: earth with your feet. Each step is like the seal
Speaker 1: of an emperor on a decree. Walk as though you
Speaker 1: print your solidity, your freedom, and your peace on the earth.
Speaker 1: I mean, how beautiful is it to think that something
Speaker 1: is simply walking could be that powerful, Something is simply
Speaker 1: taking a step, could be that monumental. And that's really
Speaker 1: what meditation is. Meditation is the ability to create meaning
Speaker 1: through the most simple, ordinary things, the ability to find meaning,
Speaker 1: to find value, to find the essence of what that does.
Speaker 1: Every step can make a huge, huge difference. While I
Speaker 1: was talking to a friend yesterday and he said something
Speaker 1: amazing to me. He said, Jay, it was only when
Speaker 1: I stopped I realized how many sensations they are in
Speaker 1: the body. He said, I didn't realize this before today,
Speaker 1: about how much is going on. And another thing Tik
Speaker 1: Nahan says in How to Walk, which I love, is
Speaker 1: he says one of the most profound is also the
Speaker 1: shortest I have arrived. Our true home is in the
Speaker 1: present moment. To live in the present moment is a miracle.
Speaker 1: When I breathe in and become fully alive, I see
Speaker 1: myself as a miracle. When I look at an orange mindfully,
Speaker 1: I see the orange as a miracle. When I peel
Speaker 1: an orange mindfully, I see that eating an orange is
Speaker 1: also a miracle. The fact that you are still alive
Speaker 1: is a miracle. So miracles are the things that you
Speaker 1: perform several times each day with the power of mindfulness.
Speaker 1: The miracle is not to walk on water. The miracle
Speaker 1: is to walk on the green earth in the present moment,
Speaker 1: to appreciate the peace and beauty that are available now.
Speaker 1: I perform this miracle every time I walk. You two
Speaker 1: can perform the miracle of walking any time you want.
Speaker 1: These words from tik Nahn are so powerful because I
Speaker 1: think our busy lives have made us see the ordinary
Speaker 1: is nothing but ordinary. But if you think about your
Speaker 1: favorite moments, weren't they when you took in the ordinary.
Speaker 1: Maybe it was your friend's laugh, Maybe it was something
Speaker 1: that you were both joking about. Maybe it was a
Speaker 1: shared emotion or expression. Maybe it was a joint love
Speaker 1: for food. It was something simple, It was something beautiful.
Speaker 1: It was something tiny and organic and natural. It wasn't
Speaker 1: something constructed, engineered and manufactured. If anything, when you were
Speaker 1: trying to create something, it may not have had that.
Speaker 1: So I hope this is your reminder to be more
Speaker 1: in the present, to be more mindful, to live in
Speaker 1: a way that we're not just allowing ourselves to get distracted,
Speaker 1: that we recognize that just a few of these simple
Speaker 1: tips can help us walk and live a better life.
Speaker 1: I really hope you loved this episode. If you did,
Speaker 1: please go and check out some of my meditations on
Speaker 1: the Daily Jay on calmcom dot com forward slash j
Speaker 1: and you'll be able to discover some really beautiful meditations
Speaker 1: that you can practice. You can listen to as you
Speaker 1: walk as you make your way to work, Rather than
Speaker 1: filling all of our gaps with scrolling, where we only
Speaker 1: feel more overwhelmed. Imagine we're consuming so much information in
Speaker 1: such a short period of time. Our brains and our
Speaker 1: mind deserve a bit of a break. You deserve deep rest,
Speaker 1: And I hope this episode has helped you connect with it.
Speaker 1: Thank you so much. Remember I'm always rooting for you,
Speaker 1: and I'm forever in your corner. Thank you, Thank you
Speaker 1: so much for listening to this conversation. If you enjoyed it,
Speaker 1: you'll love my chat with Adam Grant on why discomfort
Speaker 1: is the key to growth and the strategies for unlocking
Speaker 1: your hidden potential. If you know you want to be
Speaker 1: more and achieve more this year, go check it out
Speaker 1: right now. You set a goal today, you achieve it
Speaker 1: in six months, and then by the time it happens,
Speaker 1: it's almost a relief. There's no sense of meaning and purpose.
Speaker 1: You sort of expected it, and you would have been
Speaker 1: disappointed it didn't happen.