So, do you need a Masterclass with Jon Kabat Zinn to be productive at the home office? Not really, but by all means learn to train your attention with the help of ancient wisdom traditions. To dial in your productivity, though, the bar is a bit lower. Instead, flow gurus and authors of Stealing Fire: How Silicon Valley, the Navy SEALs, and Maverick Scientists Are Revolutionizing the Way We Live and Work, Jamie Wheal and Steven Kotler, suggest carving out a 90-120 minute block of time at the beginning of your day to do the most important tasks, completely uninterrupted. “Viciously protect the first 90 minutes of your workday,” Kotler says in media interviews.
Scientific research seems to support this. The brain goes through 90-minute “ultradian cycles” (that is, recurrent cycles) throughout the day and the night, according to Stanford’s Dr. Andrew Huberman, who we mentioned previously. He says that this makes 90 minutes, plus or minus, the optimal amount of time for dropping into deep focus and also roughly where most people max out in terms of being able to pay attention. Like meditating, expect to spend some time in the beginning of your work session feeling distracted and bouncing around before you drop into deep focus. That’s normal. And avoid distractions like snacks, looking at your phone, and even getting up to use the bathroom unless it’s absolutely necessary; use noise-canceling headphones, white noise, or whatever supports your process for dropping in and staying focused.
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