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Tag: focus

  • Deep Work – more than productivity hack

    Deep Work – more than productivity hack

    For months, “Deep Work” by Cal Newport popped up in my social media feeds as a productivity bible, a game-changer for focus, and the key to thriving in a distracted world. Honestly, I was starting to wonder what all the hype was about!

    In a culture obsessed with “busy,” and where simply appearing productive often takes precedence, I decided to finally pick up a copy and see if Newport’s arguments held water. Because let’s be real, in a world that rewards hustle, it’s easy to fall into the trap of prioritizing quantity of work over quality.

    What you’ll find inside:

    This book promises a path to doing the opposite – to produce truly meaningful work, and to do it with intention. In this blogpost, I’ll share what resonated with me, and ultimately, tell you whether or not this book lives up to its reputation.

    Is Your Work Valuable? (And Why It Might Not Be)

    Ever feel like you’re busy all day, but haven’t actually accomplished anything truly meaningful? You’re not alone. Cal Newport argues that we’re rapidly entering an economy where the ability to perform “deep work” – focused, distraction-free concentration that pushes your cognitive capabilities to their limit – is becoming increasingly valuable, and frankly, rare.

    He posits that routine cognitive tasks are increasingly being automated. And we see this already today, that certain tasks are being fulfilled by AI. With the rise of Agentic AI, this trend might get even more traction. This means being ‘busy’ isn’t enough nor “shallow work” is something we can expect to be paid for in future.

    In essence, deep work isn’t just a productivity hack; it’s a skill. The ability to deeply focus, to wrestle with complex problems without distraction, is becoming the most valuable skill you can possess.

    Deep work isn’t about working more; it’s about working differently. It’s about reclaiming your attention and intentionally cultivating the ability to focus intensely. If you’re feeling increasingly overwhelmed and unfulfilled in your work, or worried about the future of your career, understanding the principles of deep work might just be the key to not only surviving, but thriving in the years to come.

    Beyond the Hype: Where “Deep Work” Feels Shallow

    While Newport paints a compelling picture of a future demanding “deep work,” it’s easy to fall into the narrative of seeing it as a revolutionary prophecy rather than a nuanced observation.

    The AI Revolution: Prophecy or Premature Celebration? This book has a compelling case for the rising value of “deep work” in an age of automation, predicting a future where those who can think critically will thrive. But let’s be honest: the “AI revolution” has been perpetually “just around the corner” for decades. While AI is undoubtedly advancing, the claim that it will fundamentally reshape the economy and create a clear divide between “deep” and “shallow” workers feels optimistic, to say the least. It’s a compelling narrative, certainly, but one built on a lot of “what ifs” and a somewhat selective reading of technological history. Maybe shallow work will just move along as we do into new jobs and functions.

    Distraction Isn’t the Problem – Our Brains Are.

    The book frames the struggle for focus as a modern affliction, exacerbated by smartphones and social media. But this feels like treating a symptom, not the disease. The real issue isn’t the increase of distraction, but the decades-long conditioning of our brains to crave instant gratification. From sugary cereals marketed to children to the endless scroll of social media feeds, our environment has systematically trained us to seek dopamine hits, eroding our capacity for sustained attention. We’ve become addicted to novelty.

    The Lost Art of Deep Thinking: A Matter of Neuroplasticity.

    This conditioning isn’t just a matter of willpower; it’s a neurological reality. Our brains are remarkably plastic, meaning they adapt to the stimuli they receive. Years of constant stimulation and instant gratification have literally rewired our brains, making it harder to focus, concentrate, and engage in deep, complex thought. It’s not that we can’t focus; it’s that our brains have been trained not to. The challenge isn’t simply eliminating distractions; it’s actively retraining our brains to resist them. While eliminating distractions is a good start, I hoped to learn more about what we can do to revert this conditioning.

    Habits derived from “Deep Work”

    The following are three habits, I derived from this book.

    Habit: 15-Minute Drift

    Every day, at a set time (e.g., after lunch, before dinner), I dedicate 15 minutes to intentional doing nothing. I sit comfortably, close my eyes (or gaze softly out a window), and simply allow my thoughts to wander. No phone, no book, no music – just quiet observation of whatever arises.

    Why it Works: This isn’t laziness; it’s cognitive rest. Our brains aren’t designed for constant, focused attention. This “drift” time allows the Default Mode Network (DMN) to activate. The DMN is responsible for creativity, problem-solving, and consolidating memories. By letting your mind wander, you’re essentially letting your unconscious mind process information and recharge, leading to improved focus and deeper work when you do concentrate. It’s like defragging a computer.

    Shot-down ritual to have peace in mind of today’s work assignments, but plan for the next day. Especially relevant for home office work!

    Habit: Daily Closure

    At the end of my workday, spend 5-10 minutes to recap all loose ends. I review my completed tasks, quickly note any unfinished items, and specifically write down the 1-3 most important things I need to tackle first tomorrow.

    Why it Works: This ritual creates psychological closure. It prevents work from bleeding into your personal time, which is especially crucial when your office is in your home. The act of planning the next day reduces anxiety about what needs to be done, and prioritizing those 1-3 tasks ensures you start with the most impactful work.

    Habit: Time Blocking

    Every Sunday evening, I create a detailed schedule for the entire week, blocking out 30-60 minute segment for the most important, high-value tasks (the “payout” tasks) when my energy is highest. I treat these blocks as appointments I can’t break, and I strictly adhere to the schedule, including breaks and buffer time.

    Why it Works: This is a powerful application of Parkinson’s Law (work expands to fill the time available). By timeboxing, you create artificial deadlines that force focus and prevent procrastination. Prioritizing high-value tasks first ensures you make progress on what truly matters, even if unexpected things come up. The detailed schedule reduces decision fatigue (you don’t have to constantly decide what to work on) and promotes a sense of control over your time. It’s about being proactive, not reactive. Over time, you get a feeling on how long these blocks should be. If the task is not finished, don’t extend your block but start with the next task.

    Conclusion

    The fact that this book resonates with the audience underlines the problem that many face with concentrating especially at work. While there are already several productivity and time management practices laid out with concepts like Eisenhower Matrix, GTD or Pomodoro Technique, the most important aspect of this book to understand that distraction is present and you can do something about it.

  • Be responsible – unique skill for self-growth

    Be responsible – unique skill for self-growth

    Accept that you are responsible for your current life situation. Bad things happen to us every day. But it is about how we (re)act and what choices we make.

    What you’ll find inside:

    Life seems less of a burden, when you have someone else to blame. It takes courage to stand up for yourself. Once you get used to it, you will feel more energetic out of your victories and less anxious of consequence from failure.

    Being responsible does not stop at admitting when you have done something wrong. This is a first, but important step of a journey. It will take practice to get used to apologize. Once you get used to it, the “you’re responsible” mindset will make you try really hard to give all you have in order to fill this role of a responsible person. You will try to live up to your expectations.

    And as you don’t want to be responsible for everything, you will have to make up your mind on what is important to you.

    Responsibility – what’s the point

    What is it that you care so much about, that it is a no-brainer, you want it to be successful, safe, whole or just there for you and others. Is it your partner, your cat or your job?

    But others come second – you have to feel responsible for yourself first and this is your body and your mind. Without you being well, there is not much you will be able to do for others on the long run.

    Let us start with your mind: It is your reaction to external circumstances that you cannot control that is crucial when takin responsibility for yourself. Because who you give responsibility has the authority over you. Life is full of situations that are beyond our control, such as the weather, traffic, or other people’s actions. For example, getting upset about heavy traffic won’t make the cars move faster, but it will increase your stress levels. If you’re feeling moody simply because clouds are obscuring the sun, then you’re allowing the weather to dictate your mood.

    Neither me or you want to be dependent on random events – this is majorly stupid, but sometime, this is what we do. Therefore how you choose to respond to these circumstances is very important. You can’t control the situation, but you can control your reaction to it. This will greatly influence your happiness, stress levels, and overall well-being.

    If you blame external circumstances or other people for your feelings or actions, you’re essentially giving them authority over your life. However, if you take responsibility for your responses, you retain the authority and control over your own life. For example, instead of saying “The traffic made me late,” you could say “I didn’t plan enough time for traffic delays.” This shifts the responsibility back to you and gives you the authority to make changes in the future.

    Know what is important for you

    Accept that you are in control of what you think and how you perceive everything you read, hear or see. Observe how your brain filters all this information and molds your perception of your current situation based on your beliefs and past experiences.

    Once you acknowledge that you’re personally accountable for every aspect of your life, you truly become responsible for everything in it. However, this can be overwhelming and turn into a pitfall, as you can’t “boil the ocean” and you should not. If you know already what matters to you most, focus on it solely.

    In case you are not certain of the things that truly matter to you, start the other way around. Decide what is not important to you, and start saying “No” to those things in life. To help you with that try the following two questions to reflect:

    • Am I only doing this task out of habit, guilt, or a sense of obligation, rather than genuine necessity or desire?
    • What would happen if I simply stopped doing this task, and is that outcome acceptable to me?

    Reflecting on your answer to those questions will help to find a way forward. And if it turn out, that you took the wrong path – apologize (also to yourself) and take responsibility to change your course in life.

    Habits to strengthen your sense of responsibility

    By cultivating these habits you’ll develop a stronger sense of responsibility and become more adept at focusing your energy on the things that truly matter.

    1. Choose what you care about

    Action: Prioritize what truly matters to you based on your core values. Make a conscious decision to care about and invest your energy in those things. Ignore or disengage from trivial or unimportant issues.

    Why it works: Focusing on what’s truly important helps you take responsibility for your priorities. Choosing your battles wisely conserves energy and reduces stress. Aligning your actions with your values fosters a sense of purpose and accountability.

    2. Take Responsibility for Your Problems

    Action: Accept that problems are a natural part of life and that you are responsible for addressing them. Instead of blaming others or external circumstances, focus on what you can control. Ask yourself, “What can I do to improve or resolve this situation?”

    Why it works: Taking ownership of your problems empowers you to find solutions. Focusing on what you can control fosters proactive responsibility. Accepting problems as natural helps you build resilience and emotional maturity.

    3. Practice Rejection and Failure

    Action: Deliberately seek out experiences where you might face rejection or failure. Embrace these experiences as opportunities for growth and learning. Reflect on what you’ve gained from each experience, regardless of the outcome.

    Why it works: Facing rejection and failure builds emotional resilience and mental toughness. Embracing these experiences helps you take responsibility for your actions and their consequences. Learning from failures fosters continuous personal growth and improvement.

    Conclusion

    • Taking responsibility for your life puts you in the driver’s seat, allowing you to make decisions and shape your future.
    • Accepting responsibility fosters self-awareness, emotional maturity, and resilience.
    • It helps you make better, more informed decisions that align with your values and goals.
    • In order to feel responsible, you’ll have to know what you care about and what to skip.
    • Finally taking responsibility reduces your feelings of helplessness and victimhood.
  • Proof: Better Beliefs Lead To Better Biology

    Proof: Better Beliefs Lead To Better Biology

    While there are several books about positive thinking, this book provides scientific proof on the impact of positive thinking and negative perception. If you want to explore the biological processes that drive how our cells function and their relevance to your life, read “Biology of Belief” by Bruce Lipton.

    What you’ll find inside:

    Cooperation instead competition

    In school we learned about the “survival of the fittest” principle. This is based on Darwins theory which describes that random genetic mutations. Some genetic mutations help individuals to adopt better to their environment and are beneficial for survival. These genes are passed on to the offspring, encouraging evolutionary progress.

    Lipton points out Lamarck’s view as closer to our current understanding of evolution. The french biologist named Jean-Baptiste Lamarck Lamarck points out cooperation between species and individuals as extremely important to evolution. This is being untermauert with several examples in the book. For example when our antibodies successfully fought a virus, they “remember” how to kill it. This is then passed on to the antibody’s daughter cells. Also symbiotic relationships like each of us has with our gut bacteria, that help us to digest, are good examples of cooperation and evolution.

    So genes, the blueprint of our cells, don’t necessarily have to be passed on through reproduction, but genetic patterns can evolve independently in response to similar environmental conditions and can be shared with members of other species.

    In this context it is worth to mention the fact that Wallace Wattle in his book “the Science of getting Rich” published in 1910 also emphasises the need to transform from a competitive mind to a creative one. Read more in my blogpost “In 1910 someone discovered the science of getting rich“

    Cells membrane is what controls the cell

    Lipton did a lot of research on cells with the goal to find out what controls it or e.g. more relevant for us what turns a regular cell into a cancer cell. Following Darwins theory, it has to be in the genes, that tells the cell how to develop. But Lipton did an interesting experiment by removing the nucleus and by that all genes, the cell was still alive. It could not reproduce, but was still functional.

    Lipton identified the cell membrane and their receptors as a crucial structure that acts as a barrier and a communication hub. It is embedded with receptors — proteins that can detect and bind to specific energy signals or molecules in the environment.

    When energy signals or biochemical signals interact with the receptors on a cell’s membrane, this interaction triggers a series of reactions inside the cell. Lipton emphasizes that the environment plays a critical role in cellular behavior.

    Every living cell and organism produces energy signals in the form of electromagnetic fields, biochemical signals, and other types of subtle energy. Since cells are constantly receiving signals from their surroundings, this means that a change in the environment — whether it’s physical, emotional, or energetic — can significantly affect cellular responses. For instance, stress hormones can influence cellular behaviour in a way that might lead to negative health outcomes, whereas positive stimuli might promote healing and well-being.

    “It’s the environment, Stupid”

    by Dr. Bruce Lipton, The Biology of Belief

    This lead to the conclusion that the cell membrane is responsible for controlling the behaviour of the cell based on the signal it receives from its environment. By the way the illustration of a cell membrane as butter olive sandwich will stay forever in my head.

    Get in control of your environment

    This findings conclude that our mental and emotional states, as well as our beliefs and perceptions, can influence the energy signals we emit and thus affect the behaviour of our cells. By fostering positive thoughts and reducing stress, you may be able to positively influence your cellular health and overall well-being.

    Many of our beliefs are part of our subconscious mind. Beliefs frequently develop during formative years, often in childhood and early adolescence, through experiences, teachings, and emotional responses. Lipton states that up until you were six years old, the brains frequency is theta. A brain state, where yogis meditate or you sleep. This state enables kids to “download” information by observing and mimicking others. These early experiences are largely absorbed by the subconscious mind, where they can shape your perceptions, attitudes, and beliefs about yourself and the world.

    “Your beliefs act like a filter on a camera, changing how you see the world.”

    – by Dr. Bruce Lipton, The Biology of Belief

    Now, here’s the tricky part: Many beliefs ingrained in the subconscious lead to automatic thoughts and behaviours. If you observe it carefully you will find yourself reacting very emotionally to an ordinary situation. Like getting 🤯 over a tube of toothpaste left uncapped. Another example is someone with a belief that they are not worthy of love may unconsciously sabotage relationships, even if they consciously desire connection.

    While subconscious beliefs can be deeply rooted, they are not immutable. Practices such as mindfulness, therapy, positive affirmations, and visualisation can help you access and reprogram your subconscious beliefs. The goal is to replace limiting beliefs with more empowering ones, which can lead to changes in behavior and emotional well-being.

    In summary, our beliefs are often stored in the subconscious mind, influencing our thoughts, feelings, and behaviours in ways that we may not be fully aware of. Understanding this relationship enables you to explore and, if desired, change your beliefs to promote personal growth and positive change.

    In case you want to hear and see instead of reading Liptons book, watch this video from one of Tony Robbins seminars.

    Derived habits from “Biology of Belief”

    You need to be aware, in order to feel responsible. These habits can help you to be more aware of your current beliefs.

    1. Journaling for Self-Reflection:

    • Action: Dedicate at least 10-15 minutes each day to journaling. Focus on your thoughts, feelings, and experiences, particularly in areas where you notice patterns or challenges.
    • How It Helps: Writing can help expose underlying beliefs that may be influencing your behaviour. Reflect on specific triggers or situations that evoke strong emotions and ask yourself what beliefs might be behind those feelings. Look for recurring themes, assumptions, or narratives that arise in your writing.

    2. Mindfulness and Meditation Practices:

    • Action: Incorporate mindfulness or meditation into your daily routine, even if just for a few minutes. You can start with guided meditations focused on awareness and self-discovery, or simply practice being mindful of your thoughts throughout your day.
    • How It Helps: Mindfulness allows you to observe your thoughts and beliefs without judgment. This practice can increase your awareness of automatic thought patterns and help you differentiate between your conscious desires and subconscious beliefs. It cultivates a sense of inner peace and clarity, making it easier to identify and address limiting beliefs.

    3. Affirmations and Reframing Techniques:

    • Action: Create a set of positive affirmations that counter your limiting beliefs. For example, if you believe “I am not good enough,” reframe it as “I am capable and deserving of success.” Practice these affirmations daily—consider saying them aloud in front of a mirror or writing them down.
    • How It Helps: Repeating positive affirmations can help overwrite negative subconscious beliefs over time. This technique encourages a shift in mindset and reinforces empowering beliefs. Additionally, when you encounter situations that trigger old beliefs, consciously reframe those thoughts by identifying a more positive or constructive perspective.

    By incorporating these habits into your daily routine, you can cultivate greater awareness of your subconscious beliefs and work towards transforming any limiting beliefs into more empowering ones.

    Consistency is key, so try to engage in these practices regularly to observe meaningful shifts over time.

    Conclusion

    • Good news: It is not your genetics (fault) who you are.
    • Your cells need stimulation from the environment in order to grow or protect themselves.
    • It is the environment that shapes us paired with our beliefs on how we perceive the environment.
    • Our unconscious mind is where most of our beliefs are.
    • With a conscious mind, we can control this environment and how we react to it.

    If you found this post helpful, consider sharing it with someone who could benefit from it. Also leave a comment, if you have own experience to share.