82 How to master focus and enjoy more time doing what you love
No. 82 – 30 Jun 2024
Welcome to the 82nd edition of the True Progress Newsletter, a weekly newsletter on mastering fear and anxiety for optimal performance.
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The US Judo Open is one of the most prestigious judo tournaments in the United States. I'll be competing in the 90 kg Veterans division on 28 July.
The training camp has been the most mentally and physically demanding thing I've ever done in my life.
What's helped me push through is repeating my power statement, one sentence I repeat to myself multiple times that reminds me why I'm doing what I'm doing. It's a science-backed hack that helps me stay committed and accountable.
INSIGHTS TO REFLECT ON
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Emotional control fights off your temptations and impulses. But to keep them out of sight and out of mind, it takes modifying your environment.
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The key to focus is letting go of what can't be changed; keeping your North Star top of mind at all times; detoxing and removing yourself from tech gadgets; respecting your finite energy sources by scheduling intentional recovery sessions; tackling tasks one at a time; and removing rather than adding possessions into your life.
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"That's been one of my mantras - focus and simplicity. Simple can be harder than complex: You have to work hard to get your thinking clean to make it simple. But it's worth it in the end because once you get there, you can move mountains."
— Steve Jobs
EMOTION TO MEET
Neuroscience and brain-imaging research shows that properly naming an emotion is critical to managing and taming it.
Here's 1 to explore:
Immersed
Definition | Involve oneself deeply in a particular activity or interest.
Example | She immersed herself in her work.
Origin | Early 17th century: from Latin immers- ‘dipped into’, from the verb immergere, from in- ‘in’ + mergere ‘to dip’.
CHALLENGE TO GROW
Take a look at your physical workspace. Is it unorganized (loose papers, books, sticky notes lying around)? A messy workspace leads to increased anxiety and less productivity.
Carve out some time before you start your workweek and spend 10-15 minutes decluttering your workspace.
⌾ Reply to this email and let us know how it went.
BOOK JUST READ
HBR’s 10 Must Reads - On Managing Yourself
Six questions to help you achieve self-mastery:
What are your strengths?
Are you a reader or listener, or both?
How do you learn? Writing, listening, talking, doing?
What are your values?
Where do you belong? Alone or with people collaborating, in a subordinate or leadership role?
What should you contribute?
Till next week,
— Carlos & Stef
