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a few years ago
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i began to observe
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something in my own behavior
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that made me a bit
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uncomfortable
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and that was that from the moment that i
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woke up to the morning the to the end of
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the day my life was a series of screens
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i started the day with the thing that
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woke me up first thing in the morning my
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phone and so i sat there in bed watching
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various cooking videos on instagram and
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bouncing around between a bunch of
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different applications but then
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it was time to get out of bed and cook
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breakfast and so the thing that i
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focused then on in addition to the
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omelette in the pan was the ipad that
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was right next to the oven and then it
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was time to do some work and so i went
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to a different screen which was attached
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to another screen itself all the while
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this little
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devil on my wrist was tapping and
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beeping and blooping and distracting me
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as i was trying to get important stuff
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done
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but there was one
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particular offender out of all of these
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different devices
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that i wasted more time on than anything
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else
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that was this dastardly thing my phone i
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could spend hours on this thing every
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single day and so i decided to
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essentially for all intents and purposes
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get rid of the thing for a month as an
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experiment i thought i'm going to live
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on this thing for just 30 minutes every
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single day at a maximum and so this is
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the amount of time i have for maps this
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is the amount of time to call my mother
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this is the amount of time that i have
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for everything that i could possibly
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want to do to listen to music to listen
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to podcasts and i observed what happened
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during this time
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it took about a week
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to adjust downward into a new lower
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level of stimulation but once i did
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i noticed that three
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curious things
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began to happen
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first my attention span grew
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it was like i could focus on things not
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effortlessly but with much more ease
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than i could before this experiment
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started
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in addition to this though as i was
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going about the world and especially
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when my mind wandered a bit i had more
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ideas
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that my mind arrived at and on top of
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this i had more plans and thoughts about
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the future getting rid of one simple
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device led to these three effects
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why
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noticing this a few years back led me on
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this
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long journey to get to the bottom of
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what it takes to focus
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in a world of distraction i poured over
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hundreds of research papers from front
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to back my office i don't know if you've
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ever watched one of those crime shows
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where somebody's solving a murder and so
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they have this big bristol board and
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their string attached to papers attached
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to memos attached to newspaper clippers
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this is like what the state of my office
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was i flew out to meet experts around
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the world who study focus i conducted
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more experiments on myself until the
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point i had 25 000 words of research
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notes about why this is the case
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how does technology influence our
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attention and our ability to focus
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i want to start
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with the attention spans that we have
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this is how we pay attention to the
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world around us and how much control we
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have over our focus
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the research around this particular area
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is fascinating it turns out that when we
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two work in front of a computer
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especially when our phone is nearby we
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focus on one thing for just 40 seconds
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before we switch to doing something else
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and when we have things like slack open
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as we're doing some work
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this lowers to 35
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seconds
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but the reason that this is the case is
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not what we might think after looking at
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the research we think the problem
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is that our brains are distracted
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but after looking at the research this
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is what i've come to know as a symptom
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for the deeper problem which runs much
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more deeply it's the root cause of this
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distraction it's not that we're
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distracted it's that our brains are over
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stimulated
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it's that we crave
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distraction in the first place our
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brains love these tiny little nuggets of
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information and social media and email
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and these things that we do over the
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course of the day there's even a
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mechanism in our mind called the novelty
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bias
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by which our mind rewards us with a hit
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of dopamine one of those those wonderful
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chem pleasure chemicals the same one
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that we get when we uh eat and order a
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whole
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medium pizza from domino's that you know
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the same one that we get when we make
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love we get that same stimulation when
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we check facebook we get this dopamine
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coursing through our mind and so we not
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only crave distraction but our mind
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rewards us for seeking out and finding
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distraction in the first place
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so this is the state of our minds today
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we're at this hyper-stimulated state
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where we bounce around between these
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bunch of different objects of attention
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that are very very stimulating for our
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mind and so i thought okay if the phone
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had this impact on my attention span
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what if i lowered how stimulated i was
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even more still
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and so
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i you know this feeling that we
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experience when we go from being in a
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state of high
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stimulation into a state of low
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stimulation it has a name
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that name is called boredom
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you know this restlessness that we feel
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when we have this super busy week and
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then we're lying on the couch on a
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sunday afternoon thinking all right what
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am i doing now
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so i challenged i put out a call to the
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readers of my website and i asked them
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what is the most
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boring thing that you can think of doing
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i'm going to make myself bored for an
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hour a day for a month and so i did some
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stuff that i still
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i'm upset about from my readers to this
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day day one i read the itunes terms and
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conditions for one hour
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it's actually shorter and more readable
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than you might think day four i waited
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on hold with air canada's baggage claims
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department it's very easy
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this is the trick if you want to make
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yourself bored don't call the
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reservations department call the baggage
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claim people because you're gonna wait
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for hours if you ever get through it all
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day 19 i counted all the zeros that i
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could in the first 10 000 digits of pi
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day 24 i watched the
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clock tick
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tick
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for one hour
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and 27
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other activities this month
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geez
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i still think back but curiously
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i noticed the exact
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same effects
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as i did during the smartphone
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experiment
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it took about a week for my mind to
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adjust downward into a newer lower level
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of stimulation and this maps curiously
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on top of research that shows that it
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takes our mind about eight days to fully
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calm down and rest like when we're on
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vacation as an example our vacations
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need to be longer than they are today
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but i also noticed that my attention
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span expanded
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i was able to focus even more
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effortlessly because
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i wasn't surrounded by fewer
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distractions but my mind was so much
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less stimulated that it did not seek the
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distraction in the first place
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but the fun part were these ideas and
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plans that struck me that didn't before
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and the reason that this is the case is
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because my mind had a chance to wander
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more often
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there's a great quote that i love that
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you might be familiar with from j.r.r
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tolkien where he says that not all those
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who wander are lost
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and the exact same thing is true it
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turns out with regard to our focus with
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regard to our attention if you think
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back
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to when your best most brilliant ideas
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strike you you're rarely focused on
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something
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maybe
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this morning you were taking a shower
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or maybe some morning in the past and
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then your mind had a chance to
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connect several of the constellations of
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ideas that were swirling around in your
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mind to create an idea that would never
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have materialized otherwise if you were
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focused
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on something else
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on your phone
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for example
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this is a mode especially when we do
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this deliberately when we deliberately
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let our mind wander i call this mode
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scatter focus
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and the research shows that it lets our
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mind come up with ideas it lets our mind
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plan because of where our mind wanders
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to
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this is fascinating
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it turns out that when we just let our
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attention rest it goes to three main
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places we think about the past
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we think about the present and we think
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about the future but we think about the
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past less than we might think only about
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12
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of the time and often the time we're
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recalling ideas
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in these thought-wandering episodes
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but the present which is a much more
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productive place to wander
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we want her to think about the present
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28 of the time
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and so this is you know it's something
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as simple as you're typing up an email
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and you can't find a way to phrase
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something because it's very delicate
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maybe it's political you go and walk to
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another room you go to another room of
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the house of the office the solution
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hits you because your mind had a chance
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to approach it and prod at that problem
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from different directions
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but here's the thing
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our minds wander to think about the
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future more than the past and the
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present
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combined whenever our mind is wandering
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we think about the future 48
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of the time this is why when we're
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taking a shower we plan out our entire
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day
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even though it hasn't started yet
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right this is called our mind's
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prospective bias and it occurs when our
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mind wanders
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if you're good with math or maths i
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should say
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not in canada anymore these numbers
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don't add up to 100s because the rest of
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the time our mind is dull it's blank or
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it doesn't have
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an idea inside of it that is rooted in
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time but whatever it is for you that
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lets your mind wander something that's
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simple something that doesn't consume
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your full attention mine happens to be
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something that is not necessarily
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stereotypic of
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my age and gender demographic but i love
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to knit
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knitting is one of my favorite hobbies i
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knit in planes i knit on trains i knit
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in hotel rooms i was knitting in the
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hotel room before this event today
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because it helps calm you down it helps
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settle your nerves and i come up with so
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many ideas when i knit i have a notepad
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next to me
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but whatever it is for you it might be
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taking that extra long shower it might
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be taking a bath upgrading your shower
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to a bath so you can soak not just with
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your body but with your ideas as well
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it could be simple if you're at work
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walking from one room to another in the
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office
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very simple
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change but if you don't use your phone
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during that walk
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your mind will go to the meeting that
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you're about to attend it'll go to the
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call that you were just on it'll wander
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to the ideas that are circulating and
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it'll make you more creative in this way
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it could be something as simple as
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waiting in line
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and just
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i don't know waiting in line it could be
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getting a massage you know whatever it
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is that lets your mind
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well i love this picture so much
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whatever you love doing ask here's a pro
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tip ask your masseuse to let you have a
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notepad in the session because ideas
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always come to you and you're always
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incubating things and so capture them so
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you can act upon them later
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but i think
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after doing this deep dive into the
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research
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we need to make two
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fundamental shifts with regard to how we
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think about our attention
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we think that we need to fit more in you
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know there's all this talk about
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hustling
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i'm an anti-hustler
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i'm one of the laziest people you'll
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ever meet and i think that's what gives
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me so many ideas to talk and write about
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we don't need to fit more in we're doing
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enough we're doing too much we're doing
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so much that our mind never wanders
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anymore it's sad this is when our best
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ideas and plans come to us we need more
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space
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if you look at what
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allows traffic to move
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down a highway
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what allows it to move forward isn't how
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fast cars are moving as you might expect
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it's how much space exists between
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the cars
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that allows traffic to move forward
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our work and our life are the same way
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the second shift
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we like to think of distraction as the
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enemy of focus
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it is not
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it is a symptom of why
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we find it difficult to focus which is
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the fact that our mind is over
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stimulated
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i have a challenge for you
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it's a two-week challenge but it's a
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challenge to make your mind a bit less
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stimulated and simply notice
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what happens to your attention how many
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ideas do you get how does your focus
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change how many plans do you make so for
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two weeks make your mind less stimulated
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there are so many great features on
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phones on devices that'll let us
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eliminate
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eliminate a lot of the time we waste on
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our devices use those features not only
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to become aware of how you spend your
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time but how you can spend less so you
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have more ideas
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have a disconnection ritual every
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evening one of my favorite daily rituals
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i disconnect from the internet
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completely from 8 pm to 8 a.m
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my fiance and i we have a weekly
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disconnection ritual a technology
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sabbath every sunday so we can
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disconnect from the digital world and
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reconnect with
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the physical world the real actual world
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rediscover board you don't have to do it
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for an hour please don't call air canada
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it's just a world of help but rediscover
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boredom just for a few minutes lay on
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the couch and where does your mind go
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and scatter your attention
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you'll find some remarkably
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fruitful things
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in that
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attentional zone
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if there's one thing
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that i have found to be true after doing
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this deep dive into this world on how we
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focus
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it's that the state of our attention is
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what determines the state of our lives
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if we're distracted in each moment those
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moments of distraction and over
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stimulation build up and accumulate to
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create a life that feels more distracted
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and overwhelming like we don't have a
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clear direction
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but
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when we become less stimulated when we
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make our mind more calm
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we get the benefits of added
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productivity and focus and ideas and
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creativity but we also live a better
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life because of it
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thank you so much
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you
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