Day 3 To Improving Focus: Narrow Your Gaze

Day 3 To Improving Focus: Narrow Your Gaze

This course is for maximizing focus per one 90-minute block. So we want to get the most output within one session block. Not general daily focus. Alright, let's continue.

The key principle here is that our visual system directs much of our ability to think about something and stay focused on it - AH

When your gaze is wide, your nervous system relaxes. When your gaze is centered, you get alert. So:

• to lose focus, look outward, notice people passing by, the birds, etc.

• to focus, stare at one point. A laptop, a phone, a book

"For those of you curious about the underlying biology, this practice is recruiting certain elements of your prefrontal cortex and the frontal eye fields that are involved in deliberately directing your gaze to particular locations in the visual space. These carry on your focus to other activities."

So the narrow gaze helps you a) get into focus, b) maintain focus, and c) re-focus during the 90-minute block.

Okay now choose an object as your visual target. Think of/ look at your workspace. The target could be your cup of water/coffee, the laptop keyboard, or a book next to you. Choose something

Okay, from now on, this object is your focus friend for the 90-minutes. It's your companion. When you can, you need to deliberately gaze at it for 30-60 seconds with all your energy. Like this,

I didn't come up with this. It's on Huberman. Actually, he wasn't consulted in the design phase... :)

Anyway, your action of the day.

Choose your focus friend and do this deliberate gaze at the start and/or throughout your 90 minutes. If you have a focus session after this, or you're already in one, then do it now. Dilate your gaze inward for 30-60 seconds.

Here are your actions up till now:

1. Work in a 90-minute block.

2. Start with a short warm-up.

3. Narrow your eyes to one center point.

The progress bar is coming tomorrow. Here’s the podcast clip.

Good job Reader!