Book Notes – Hyperfocus, Chapter 7

Recharging Your Attention

A person’s energy levels influence the ability to focus. Here are signs that mental energy is running low:

• Switching between tasks often and being unable to sustain focus for just one task
• Losing grip on intentions and working in a more reactive way
• Getting tasks done at a noticeably slower rate, or going over things multiple times
• Opting to do less important, more mindless work than more important and serious work
• Unintentionally slipping into Scatterfocus mode

Even if it were for 10 minutes at a time, utilizing Scatterfocus lets the mind rest and replenish energy. A replenishing work break can have three characteristics:

• Low-effort and habitual (see previous chapter on Habitual Mode)
• Engaging in an activity that one actually wants to do
• Engaging in something that isn’t a chore (unless doing a chore is enjoyable)

Basically, when taking a break, pick an activity that is highly enjoyable, such as walking around the office, going to the gym on lunch break, or spending time with coworkers that encourage positivity. Frequent recharging is also necessary if a particular project or task isn’t very motivating. Regarding taking breaks:

• Take a break at least every 90 minutes
• Break for roughly 15 minutes for each hour of work that is done

Sleep

For every hour of sleep a person misses, two hours of productivity can be lost the next day. Some claim they can get by on less sleep than others, but chances are good that either they do not perform complex tasks or they could be more productive if they actually got enough sleep.

One of the best ways to get more sleep and increase sleep quality is to develop a solid night-time ritual. This is necessary because at the end of the day energy is depleted and people will tend to act on autopilot mode. Establish a routine that helps unwind before bed. For example, reading, meditation, or something else. Avoid television and online videos. It may seem convenient, but it soaks up attention and keeps people awake.

Taking a break is one of the productive things a person can do. Whenever a person rests, time is exchanged for energy. If anything, people should feel worse about not taking breaks than taking them.