June 13, 2024 • 12 mins
Today, ChatGPT and I discuss the 5 stages of focus, starting from becoming aware of the need for focus all the way through to releasing focus. We explore strategies and techniques for each stage, emphasizing the importance of distinguishing between them to better enhance productivity. We end with additional tips for navigating each stage effectively.
Technical Note: This episode was once again recorded with a custom Deepgram voice chat app, using the ChatGPT Shimmer voice. Unfortunately, the desktop app isn’t connecting to voice mode, so I wasn’t able to record directly from the app itself.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Trevor (00:00):
Welcome to AI Meets Productivity,
(00:01):
your weekly podcast between myself,
Trevor Lohrbeer, a productivity expert,
and ChatGPT, an artificial intelligence.
This week, we're going to be talking about
the five stages of focus, and this is the
chapter that I'm writing for my upcoming book.
And I thought it'd be useful to just kind
of talk about the ideas with ChatGPT so
I can get more ideas on how to flush out
(00:21):
this chapter and you'll get to listen in.
Welcome ChatGPT.
ChatGPT (00:26):
Today we're diving
into the five stages of focus.
Trevor, where do we start?
Trevor (00:31):
So the five stages I've defined
are becoming aware of the need for
focus, creating focus, maintaining focus,
regaining focus, and releasing focus.
So let's go through each of those one by one.
ChatGPT (00:45):
All right, let's kick
it off with the first stage.
Becoming aware of the need for focus.
This is like the moment you realize
you're drifting or distracted, right?
Trevor (00:56):
No, not actually.
This is when you become aware of the
need for focus and concentration.
So it's the awareness that you
need to do some sort of task.
So it could be that an event is on your
calendar and you got a calendar notification.
It could be that you finished the
last task and you need to look at your
task list to figure out what's next.
But it's this becoming aware of the
(01:18):
need for focus because we're not always,
we don't always need to be focused.
ChatGPT (01:23):
Got it.
It's when you recognize that it's
time to zero in on a specific task.
What's next after that?
Trevor (01:30):
Well, let's talk a little
bit more about the awareness stage.
So like what strategies do
you use to become aware?
Are you always using strategies that are
interrupted strategies like notifications,
or do you go and seek stuff out to
become aware of what to focus on next?
And are you focusing on what's next based
upon just what's the default on your list,
or are you strategically thinking about
(01:52):
picking explicitly what is going to be next?
ChatGPT (01:55):
Great questions, Trevor.
So, in the awareness stage, some people
rely on interruptive strategies like
calendar notifications or reminders.
These can be helpful for staying on track.
But others might prefer a proactive approach,
like regularly reviewing their task list or
setting specific times to plan their day.
When it comes to what to focus
(02:16):
on next, you have two approaches.
Default versus strategic.
Default is picking the next task
on your list without much thought.
Strategic involves intentionally choosing the task
that aligns best with your goals or priorities.
All right, ready to move to
the next stage, creating focus?
Trevor (02:36):
Okay.
Yeah.
So this is the process of gaining focus and
concentration to be able to focus on your task.
And in this case, what you might do is
use something like a jumpstart to help
shift your mindset into the new task.
You might need to reduce anxiety, if
you have some fears or anxiety around
the task to help create that focus.
But it's about shifting the mindset and all
(02:57):
the different techniques you use to shift your
mindset into a focus state for that specific task.
ChatGPT (03:04):
Got it.
So creating focus is all about
shifting your mindset to actually get
into the zone for the task at hand.
This could involve using a jumpstart
technique like a quick meditation or
deep breathing to clear your mind.
You might also need to address any
anxiety or resistance you have towards
the task to avoid procrastination.
(03:25):
These techniques help set the
stage for effective concentration.
Ready to move on to maintaining focus?
Trevor (03:33):
No before that, I want to just like
help accentuate that difference between
becoming aware of a task or a need for focus,
and then actually creating the focus and
thinking of them as two different things.
So that becoming aware is one process.
And then creating that focus is a second.
So sometimes we mash them together
and think, okay, I'm going to get
(03:54):
into a task right away and just go.
But recognizing that there's a process that
you need to first figure out what you want to
focus on and then actually work through the
process of creating the focus for that task.
It doesn't come immediately.
ChatGPT (04:10):
Absolutely.
So really distinguishing between
those two stages is important.
First you become aware of the need to focus, which
is about identifying what you want to work on.
It's this moment of realization or planning.
Then you move into creating focus,
where you shift your mindset and prep
yourself mentally to dive into the task.
(04:30):
It's like a double action process, not just
jumping straight into work, but taking that
crucial pause to set yourself up for success.
Trevor (04:40):
Exactly.
And then once you have focus, there's a
whole stage of maintaining that focus and
concentration, which involves ignoring
distractions and managing interruptions.
So what are the processes by which you do that?
So, for instance, maybe by ignoring distractions,
you make sure that you're well hydrated, so
(05:00):
you don't need to get up to get a drink of
water, you've already gone to the bathroom
before starting your task, et cetera.
And maybe for managing interruptions, you tell
everyone, "I'm going to be working on this task".
Maybe you close your door, you put on
headphones, you fly a focus flag to kind of
indicate that, "Hey, I'm going to be in a
deep work state, please don't interrupt me".
ChatGPT (05:20):
Maintaining focus is like
being in a fortress of concentration.
To keep distractions at bay, you might
prepare yourself by staying hydrated, taking
bathroom breaks, or having snacks ready,
anything that minimizes reasons to get up.
For interruption management,
you can set clear boundaries.
Informing others that you're in deep
work mode, closing your door, using noise
(05:42):
canceling headphones, or even having a
focus flag as a visual cue can all help.
The goal is to create an environment
where you can sustain your concentration
without external disruptions.
Shall we move to regaining focus next?
Trevor (05:58):
Yes.
And hopefully you don't have the stage
every single time, but this is when you've
had an interruption and distraction,
and is the process of regaining focus
after that interruption or distraction.
So it's recognizing the interruption
or destruction occurred.
And then going through the process
of getting back into a focus state.
ChatGPT (06:17):
Right, so regaining focus is like
your recovery plan after an interruption.
First, acknowledge that the distraction happened.
Then, use strategies to get back into the groove.
This might involve revisiting your initial
jumpstart techniques like deep breathing
or a quick review of where you left off.
It's about smoothly transitioning back into that
(06:38):
focused state without losing too much momentum.
Trevor (06:42):
Let's talk a little bit
more about that regaining focus.
Because as you mentioned, there is this
reviewing your notes and if you have an
interruption or a distraction, if what you
can do is take notes about where you are
before diving into that interruption or
distraction, that can be really helpful for
you to regain that focus when you come back.
So if someone comes over and says,
(07:03):
"Hey, can I ask you a question?"
You can just say just one minute and
quickly type in the state of where you
are so you know how to get back and regain
that focus when the interruption is over.
ChatGPT (07:14):
Absolutely.
Taking quick notes before dealing with
an interruption can be a game changer.
It's like leaving breadcrumbs for yourself
to follow back to your focused state.
Jotting down where you left off, or even a quick
summary of your thoughts, can save you time
and mental energy when you return to the task.
This makes the process of regaining
(07:34):
focus way smoother and more efficient.
Trevor (07:38):
And likewise with distraction, sometimes
when you come out of a distraction phase, you
are in the wrong mood, or you have to shake
off some bad energy or something like that.
You have to shake off that state
that got you into the distraction.
And so going through a process of, like you
said, deep breathing or having a cup of tea
or some sort of like ritual that helps you
(07:59):
get back into the focus state can be useful.
ChatGPT (08:03):
Exactly.
Sometimes getting back into focus means
resetting your mental or emotional state.
You might need a quick ritual to shake
off any bad energy from the distraction.
Deep breathing, having a cup of tea, or even a
brief walk can help reset your mind and mood.
These small rituals can be really effective
in easing you back into concentration.
(08:25):
Alright, let's talk about releasing focus now.
Trevor (08:29):
So releasing focus is the
letting go of the focus and concentration
and when it's no longer needed.
So that could be just switching the task and
making sure that you don't have task residue.
So you don't have this, you're thinking
about the previous task in your mind when
you're trying to focus on the next one.
Or it could be at the end of the day,
you want to actually relax and to let
go of the focus that you had all day
(08:49):
long and get into that relaxation state.
Both of those involve this releasing of the focus.
Now they might involve different
processes to go through.
So if you're at the end of your day and
you want to switch into relaxation, you
might have to do something different
than when you're switching between tasks.
But both is letting go of the
focus from the previous task.
ChatGPT (09:11):
Got it.
So, releasing focus is like the
cool down after your mental workout.
Whether it's switching tasks without dragging
along mental residue, or winding down at the
end of the day, it's crucial to clear your mind.
For switching tasks, a quick note review
or a brief walk might do the trick.
To truly relax at day's end, maybe a more
extended ritual like reading, a hot bath,
(09:34):
or even some light exercise can help.
It's all about finding what works best
for you to effectively shift gears.
Trevor (09:42):
So, what do you think
about these five stages?
And do you have any other ideas that
might fit into one of these five stages
that our listeners could gain value from?
ChatGPT (09:50):
I think these five stages
are, like, a solid framework for
understanding and mastering focus.
They cover everything from the initial
awareness to winding down at the end.
For listeners, I'd add a few extra tips.
One, becoming aware.
Periodic review sessions to update and prioritize
your task list can enhance your awareness stage.
(10:11):
Two, creating focus.
Experiment with different environments.
Try working in new spots or varying your lighting
to see what helps you concentrate better.
Three, maintaining focus.
Use tools like website blockers or focus
apps to keep digital distractions at bay.
Four, regaining focus.
Incorporate quick mindfulness exercises, like
(10:31):
a two-minute meditation, to reset faster.
Five, releasing focus.
Make a clear end of day ritual.
Something consistent that signals
your brain it's time to switch off.
These additions can give listeners even more
ways to navigate through each stage effectively.
What do you think, Trevor?
Trevor (10:50):
I think those are great ideas.
And I would add in the Becoming Aware
stage, it's also about avoiding patterns
that might lead you to a distraction.
So for instance, working from a master task list
can be something that when you're trying to become
aware of your next task can easily distract you
with other tasks that you shouldn't be working on.
And so being very conscious about how
(11:13):
you become aware of the next point of
focus in your day is very important.
So make sure that that process is not a
process that often lead to towards distraction.
Likewise, if you're going to Facebook or
something like that, because your next stage
is to post a social media update, don't go
to the home page and get lost in the feed.
(11:34):
Bookmark the page where you can post
directly, you know your profile page, and
then that way you won't get distracted
when you go into that focus stage.
So the Becoming Aware and
the Creating Focus, I think.
Being strategic about these
processes is important.
ChatGPT (11:50):
Avoiding potential distractions
right from the start is crucial.
Working from a master task list can easily
lead you down a rabbit hole of unrelated tasks.
Instead, you might use a separate,
prioritized list where you pull the next
task from, keeping your focus streamlined.
And about social media?
That's spot on.
(12:10):
Bookmarking the exact page you need avoids
the distraction trap of endless scrolling.
Being strategic and intentional with both
becoming aware and creating focus sets
the stage for successful concentration.
These are great additional points
for our listeners to consider.
Trevor (12:27):
So that's our episode
on the five stages of focus.
Thank you, everyone for listening, this
has been AI Meets Productivity, your weekly
podcast between myself, Trevor Lohrbeer,
a productivity expert, and ChatGPT.
You can find this podcast on Apple
Podcasts, Spotify, Podbean, or
wherever else you find your podcast.
You can also subscribe via email by
going to aimeetsproductivity.podbean.com.
(12:51):
You can also listen to all
the back episodes there.
Thank you very much and talk to you next week.
Welcome to AI Meets Productivity,
(00:01):
your weekly podcast between myself,
Trevor Lohrbeer, a productivity expert,
and ChatGPT, an artificial intelligence.
This week, we're going to be talking about
the five stages of focus, and this is the
chapter that I'm writing for my upcoming book.
And I thought it'd be useful to just kind
of talk about the ideas with ChatGPT so
I can get more ideas on how to flush out
(00:21):
this chapter and you'll get to listen in.
Welcome ChatGPT.
ChatGPT (00:26):
Today we're diving
into the five stages of focus.
Trevor, where do we start?
Trevor (00:31):
So the five stages I've defined
are becoming aware of the need for
focus, creating focus, maintaining focus,
regaining focus, and releasing focus.
So let's go through each of those one by one.
ChatGPT (00:45):
All right, let's kick
it off with the first stage.
Becoming aware of the need for focus.
This is like the moment you realize
you're drifting or distracted, right?
Trevor (00:56):
No, not actually.
This is when you become aware of the
need for focus and concentration.
So it's the awareness that you
need to do some sort of task.
So it could be that an event is on your
calendar and you got a calendar notification.
It could be that you finished the
last task and you need to look at your
task list to figure out what's next.
But it's this becoming aware of the
(01:18):
need for focus because we're not always,
we don't always need to be focused.
ChatGPT (01:23):
Got it.
It's when you recognize that it's
time to zero in on a specific task.
What's next after that?
Trevor (01:30):
Well, let's talk a little
bit more about the awareness stage.
So like what strategies do
you use to become aware?
Are you always using strategies that are
interrupted strategies like notifications,
or do you go and seek stuff out to
become aware of what to focus on next?
And are you focusing on what's next based
upon just what's the default on your list,
or are you strategically thinking about
(01:52):
picking explicitly what is going to be next?
ChatGPT (01:55):
Great questions, Trevor.
So, in the awareness stage, some people
rely on interruptive strategies like
calendar notifications or reminders.
These can be helpful for staying on track.
But others might prefer a proactive approach,
like regularly reviewing their task list or
setting specific times to plan their day.
When it comes to what to focus
(02:16):
on next, you have two approaches.
Default versus strategic.
Default is picking the next task
on your list without much thought.
Strategic involves intentionally choosing the task
that aligns best with your goals or priorities.
All right, ready to move to
the next stage, creating focus?
Trevor (02:36):
Okay.
Yeah.
So this is the process of gaining focus and
concentration to be able to focus on your task.
And in this case, what you might do is
use something like a jumpstart to help
shift your mindset into the new task.
You might need to reduce anxiety, if
you have some fears or anxiety around
the task to help create that focus.
But it's about shifting the mindset and all
(02:57):
the different techniques you use to shift your
mindset into a focus state for that specific task.
ChatGPT (03:04):
Got it.
So creating focus is all about
shifting your mindset to actually get
into the zone for the task at hand.
This could involve using a jumpstart
technique like a quick meditation or
deep breathing to clear your mind.
You might also need to address any
anxiety or resistance you have towards
the task to avoid procrastination.
(03:25):
These techniques help set the
stage for effective concentration.
Ready to move on to maintaining focus?
Trevor (03:33):
No before that, I want to just like
help accentuate that difference between
becoming aware of a task or a need for focus,
and then actually creating the focus and
thinking of them as two different things.
So that becoming aware is one process.
And then creating that focus is a second.
So sometimes we mash them together
and think, okay, I'm going to get
(03:54):
into a task right away and just go.
But recognizing that there's a process that
you need to first figure out what you want to
focus on and then actually work through the
process of creating the focus for that task.
It doesn't come immediately.
ChatGPT (04:10):
Absolutely.
So really distinguishing between
those two stages is important.
First you become aware of the need to focus, which
is about identifying what you want to work on.
It's this moment of realization or planning.
Then you move into creating focus,
where you shift your mindset and prep
yourself mentally to dive into the task.
(04:30):
It's like a double action process, not just
jumping straight into work, but taking that
crucial pause to set yourself up for success.
Trevor (04:40):
Exactly.
And then once you have focus, there's a
whole stage of maintaining that focus and
concentration, which involves ignoring
distractions and managing interruptions.
So what are the processes by which you do that?
So, for instance, maybe by ignoring distractions,
you make sure that you're well hydrated, so
(05:00):
you don't need to get up to get a drink of
water, you've already gone to the bathroom
before starting your task, et cetera.
And maybe for managing interruptions, you tell
everyone, "I'm going to be working on this task".
Maybe you close your door, you put on
headphones, you fly a focus flag to kind of
indicate that, "Hey, I'm going to be in a
deep work state, please don't interrupt me".
ChatGPT (05:20):
Maintaining focus is like
being in a fortress of concentration.
To keep distractions at bay, you might
prepare yourself by staying hydrated, taking
bathroom breaks, or having snacks ready,
anything that minimizes reasons to get up.
For interruption management,
you can set clear boundaries.
Informing others that you're in deep
work mode, closing your door, using noise
(05:42):
canceling headphones, or even having a
focus flag as a visual cue can all help.
The goal is to create an environment
where you can sustain your concentration
without external disruptions.
Shall we move to regaining focus next?
Trevor (05:58):
Yes.
And hopefully you don't have the stage
every single time, but this is when you've
had an interruption and distraction,
and is the process of regaining focus
after that interruption or distraction.
So it's recognizing the interruption
or destruction occurred.
And then going through the process
of getting back into a focus state.
ChatGPT (06:17):
Right, so regaining focus is like
your recovery plan after an interruption.
First, acknowledge that the distraction happened.
Then, use strategies to get back into the groove.
This might involve revisiting your initial
jumpstart techniques like deep breathing
or a quick review of where you left off.
It's about smoothly transitioning back into that
(06:38):
focused state without losing too much momentum.
Trevor (06:42):
Let's talk a little bit
more about that regaining focus.
Because as you mentioned, there is this
reviewing your notes and if you have an
interruption or a distraction, if what you
can do is take notes about where you are
before diving into that interruption or
distraction, that can be really helpful for
you to regain that focus when you come back.
So if someone comes over and says,
(07:03):
"Hey, can I ask you a question?"
You can just say just one minute and
quickly type in the state of where you
are so you know how to get back and regain
that focus when the interruption is over.
ChatGPT (07:14):
Absolutely.
Taking quick notes before dealing with
an interruption can be a game changer.
It's like leaving breadcrumbs for yourself
to follow back to your focused state.
Jotting down where you left off, or even a quick
summary of your thoughts, can save you time
and mental energy when you return to the task.
This makes the process of regaining
(07:34):
focus way smoother and more efficient.
Trevor (07:38):
And likewise with distraction, sometimes
when you come out of a distraction phase, you
are in the wrong mood, or you have to shake
off some bad energy or something like that.
You have to shake off that state
that got you into the distraction.
And so going through a process of, like you
said, deep breathing or having a cup of tea
or some sort of like ritual that helps you
(07:59):
get back into the focus state can be useful.
ChatGPT (08:03):
Exactly.
Sometimes getting back into focus means
resetting your mental or emotional state.
You might need a quick ritual to shake
off any bad energy from the distraction.
Deep breathing, having a cup of tea, or even a
brief walk can help reset your mind and mood.
These small rituals can be really effective
in easing you back into concentration.
(08:25):
Alright, let's talk about releasing focus now.
Trevor (08:29):
So releasing focus is the
letting go of the focus and concentration
and when it's no longer needed.
So that could be just switching the task and
making sure that you don't have task residue.
So you don't have this, you're thinking
about the previous task in your mind when
you're trying to focus on the next one.
Or it could be at the end of the day,
you want to actually relax and to let
go of the focus that you had all day
(08:49):
long and get into that relaxation state.
Both of those involve this releasing of the focus.
Now they might involve different
processes to go through.
So if you're at the end of your day and
you want to switch into relaxation, you
might have to do something different
than when you're switching between tasks.
But both is letting go of the
focus from the previous task.
ChatGPT (09:11):
Got it.
So, releasing focus is like the
cool down after your mental workout.
Whether it's switching tasks without dragging
along mental residue, or winding down at the
end of the day, it's crucial to clear your mind.
For switching tasks, a quick note review
or a brief walk might do the trick.
To truly relax at day's end, maybe a more
extended ritual like reading, a hot bath,
(09:34):
or even some light exercise can help.
It's all about finding what works best
for you to effectively shift gears.
Trevor (09:42):
So, what do you think
about these five stages?
And do you have any other ideas that
might fit into one of these five stages
that our listeners could gain value from?
ChatGPT (09:50):
I think these five stages
are, like, a solid framework for
understanding and mastering focus.
They cover everything from the initial
awareness to winding down at the end.
For listeners, I'd add a few extra tips.
One, becoming aware.
Periodic review sessions to update and prioritize
your task list can enhance your awareness stage.
(10:11):
Two, creating focus.
Experiment with different environments.
Try working in new spots or varying your lighting
to see what helps you concentrate better.
Three, maintaining focus.
Use tools like website blockers or focus
apps to keep digital distractions at bay.
Four, regaining focus.
Incorporate quick mindfulness exercises, like
(10:31):
a two-minute meditation, to reset faster.
Five, releasing focus.
Make a clear end of day ritual.
Something consistent that signals
your brain it's time to switch off.
These additions can give listeners even more
ways to navigate through each stage effectively.
What do you think, Trevor?
Trevor (10:50):
I think those are great ideas.
And I would add in the Becoming Aware
stage, it's also about avoiding patterns
that might lead you to a distraction.
So for instance, working from a master task list
can be something that when you're trying to become
aware of your next task can easily distract you
with other tasks that you shouldn't be working on.
And so being very conscious about how
(11:13):
you become aware of the next point of
focus in your day is very important.
So make sure that that process is not a
process that often lead to towards distraction.
Likewise, if you're going to Facebook or
something like that, because your next stage
is to post a social media update, don't go
to the home page and get lost in the feed.
(11:34):
Bookmark the page where you can post
directly, you know your profile page, and
then that way you won't get distracted
when you go into that focus stage.
So the Becoming Aware and
the Creating Focus, I think.
Being strategic about these
processes is important.
ChatGPT (11:50):
Avoiding potential distractions
right from the start is crucial.
Working from a master task list can easily
lead you down a rabbit hole of unrelated tasks.
Instead, you might use a separate,
prioritized list where you pull the next
task from, keeping your focus streamlined.
And about social media?
That's spot on.
(12:10):
Bookmarking the exact page you need avoids
the distraction trap of endless scrolling.
Being strategic and intentional with both
becoming aware and creating focus sets
the stage for successful concentration.
These are great additional points
for our listeners to consider.
Trevor (12:27):
So that's our episode
on the five stages of focus.
Thank you, everyone for listening, this
has been AI Meets Productivity, your weekly
podcast between myself, Trevor Lohrbeer,
a productivity expert, and ChatGPT.
You can find this podcast on Apple
Podcasts, Spotify, Podbean, or
wherever else you find your podcast.
You can also subscribe via email by
going to aimeetsproductivity.podbean.com.
(12:51):
You can also listen to all
the back episodes there.
Thank you very much and talk to you next week.
Popular Podcasts
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.