Concentration exercises for people who are highly distracted
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Description
Book Introduction
Silicon Valley's top ADHD clinical expert shares tips for improving concentration. A book like a pacemaker that prevents you from getting distracted and derailing your schedule! Psychiatrists Jeon Hong-jin and Heo Gyu-hyung strongly recommend this, along with announcer Lee Jae-eun. Everyone experiences moments when their concentration wanders. And as such experiences accumulate, I begin to suspect that I might have attention deficit hyperactivity disorder (ADHD). There is even an article that says that the number of adults diagnosed with ADHD has increased fivefold in the past five years, indicating that the number of people complaining of concentration problems has increased. The situation is similar in Silicon Valley, a city known for innovation and creativity. As Silicon Valley's top ADHD clinical expert, I've seen countless smart Silicon Valley people come into my office complaining of difficulty concentrating. This book is a compilation of 40 exercises that have been proven effective in improving concentration through counseling and treatment. According to the author, the brain's executive functions, or "mental core skills," are important for staying focused and completing planned tasks. To help you determine which skills you need more of, the author provides a cognitive style assessment chart covering five areas: attention, organization and planning, mental flexibility, emotional regulation, and impulse control. He also suggests skill training methods to improve your weaknesses and capitalize on your strengths. In that sense, this book can be said to be a pacemaker that guides distracted people to move toward their goals as planned. |
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Recommendation
Getting Started_The Most Powerful Life-Changing Technique
Chapter 1: Knowing Me and Knowing Me Will Ensure Victory in Every Battle
Core Brain Technology | Diagnosing 5 Cognitive Types | Can You Rewire Your Brain? | Life is a Marathon
Chapter 2: Techniques to Improve Attention and Concentration
Memory and attention are inseparable | Working memory is essential for work | How to make memories last | The inseparable 'instructions' and 'concentration' | Factors that interfere with concentration | How to maintain concentration | When long-term concentration is required
Chapter 3: Organizing and Planning Skills
A vicious cycle brought about by lack of organization and planning | A swamp of 'piles' of problems | Don't procrastinate, jump in | Turn off firefighter mode and turn on emergency room doctor mode | Let's steal time back | What isn't written down doesn't exist | Be specific and brief when describing symptoms
Chapter 4: Skills for Developing Mental Flexibility
Defining Cognitive Flexibility | Flexible Problem Solving | If I Were That Person | Equipping a Plan B | Thinking About Thinking | Developing the Ability to Shift Gears
Chapter 5 Emotion Regulation Skills
The Accelerator of Emotions | Naming Your Emotions | Connecting the Mind and Body | Building Resilience | Managing Negative Emotions |
One Step Toward a Better Relationship | Managing Overload
Chapter 6: Impulse Control Techniques
Small impulses are spicy | Things not to do | Deeper thoughts on thoughts | Delaying gratification brings greater satisfaction
Chapter 7: Drawing My Own Life Orbit
Change your path to the life you want | Regular maintenance and inspection | Maintaining momentum
References | Bibliography
Getting Started_The Most Powerful Life-Changing Technique
Chapter 1: Knowing Me and Knowing Me Will Ensure Victory in Every Battle
Core Brain Technology | Diagnosing 5 Cognitive Types | Can You Rewire Your Brain? | Life is a Marathon
Chapter 2: Techniques to Improve Attention and Concentration
Memory and attention are inseparable | Working memory is essential for work | How to make memories last | The inseparable 'instructions' and 'concentration' | Factors that interfere with concentration | How to maintain concentration | When long-term concentration is required
Chapter 3: Organizing and Planning Skills
A vicious cycle brought about by lack of organization and planning | A swamp of 'piles' of problems | Don't procrastinate, jump in | Turn off firefighter mode and turn on emergency room doctor mode | Let's steal time back | What isn't written down doesn't exist | Be specific and brief when describing symptoms
Chapter 4: Skills for Developing Mental Flexibility
Defining Cognitive Flexibility | Flexible Problem Solving | If I Were That Person | Equipping a Plan B | Thinking About Thinking | Developing the Ability to Shift Gears
Chapter 5 Emotion Regulation Skills
The Accelerator of Emotions | Naming Your Emotions | Connecting the Mind and Body | Building Resilience | Managing Negative Emotions |
One Step Toward a Better Relationship | Managing Overload
Chapter 6: Impulse Control Techniques
Small impulses are spicy | Things not to do | Deeper thoughts on thoughts | Delaying gratification brings greater satisfaction
Chapter 7: Drawing My Own Life Orbit
Change your path to the life you want | Regular maintenance and inspection | Maintaining momentum
References | Bibliography
Detailed image
Into the book
To begin with
Life is inherently complex, and humans have evolved to possess complex cognitive abilities that help us navigate everyday life.
From infancy, we observed people and events in various situations and learned how to respond most appropriately and effectively.
We know how to respond to others' opinions or requests with simple words or actions.
And we do things like making plans, completing tasks, setting goals, and regulating emotions.
To help us navigate the countless complex situations we face, our brains have developed what are called "executive functions."
Executive function, also known as 'core mental skills', is the last cognitive function to develop, only reaching maturity in our 20s, and is the key to a smooth adult life.
--- p.11~12
Chapter 1: Knowing Me and Knowing Me Will Ensure Victory in Every Battle
Fortunately, the prefrontal cortex develops later in life, but it does not reach full development until, on average, around age 25.
Here's why teenagers make impulsive and irrational decisions.
If you look at the brains of adolescents, the emotional centers are in full bloom, but the braking and logical centers are just beginning to sprout.
By the time we reach our mid-twenties, most people have an intact prefrontal cortex.
However, not everyone uses the higher-order functions of the prefrontal cortex equally well.
(Omitted) Even adults with normally developed executive functions may not be able to fully utilize those functions.
It goes without saying that it is difficult for adults with ADHD who experience executive dysfunction.
For executive functions to be performed smoothly, large amounts of certain neurotransmitters in the brain, such as dopamine and norepinephrine, must be utilized.
--- p.22~23
Chapter 2: Techniques to Improve Attention and Concentration
Interestingly, the diagnosis of attention deficit hyperactivity disorder, or ADHD, can be misleading.
Especially for adults.
These are not actually 'attention deficit disorders'.
In a sense, you could say that attention is excessively active.
Rather, they struggle with the ability to control where and how long to focus their attention.
These are people who are used to being completely distracted or very deeply absorbed in one thing.
Unfortunately, excessive immersion is difficult to predict, and there's no guarantee that you'll be fully immersed in the task at hand.
Additionally, the majority of them do not experience hyperactivity.
This is because hyperactivity usually disappears by adulthood.
The difficulty in focusing attention where it is needed can be a valuable asset in some situations.
For example, if you often come up with novel ideas.
As someone who has worked in Silicon Valley for a long time, I can confidently say that there are many adults with ADHD who have become very wealthy because of their ability to come up with ideas.
So, there are definitely some good points.
Most of the problems they face arise when they begin to focus and have to maintain that focus for a long time until their idea is implemented.
--- p.65~66
After the birth of our first child, my wife decided to run her first marathon.
I waited for my wife at the finish line.
Those who came to the finish line were in poor condition.
Some people were crying, some were shivering, and some were vomiting.
Everyone looked absolutely horrified! Then, my wife crossed the finish line with a smile on her face, without breaking a sweat.
I asked my wife how she managed to run so fast and still feel good when she reached the finish line.
Running 42.195 kilometers in warm weather for several hours was no easy feat.
My wife replied that she just focused on going one kilometer at a time.
She treated every kilometer as a small race.
Even now, thinking about it, it was a brilliant idea.
--- p.72
Chapter 3: Organizing and Planning Skills
You too have probably had times in your life where you kept putting off a task because you didn't plan well.
Before you know it, you start getting emails and phone calls asking you to report on your progress, and fear sets in.
As a result, rather than accepting the situation, we tend to avoid it, which results in greater fear, anxiety, and shame.
Things get worse once the deadline passes.
Now, even when I sit at my desk, I am caught up in negative emotions and cannot concentrate on anything.
Before you know it, you'll be wasting more time avoiding tasks.
Finally, after hearing your boss's ultimatum that you must complete the task as quickly as possible or face repercussions, you ignore everything else and focus on the task.
Of course, there is no time to plan carefully and act consciously.
By the time you finish your assignment, you'll have a bunch of other things piling up, and this vicious cycle repeats itself.
Things get worse and you start to feel anxious and blame yourself.
As self-esteem plummets, performance plummets.
There is no such thing as a nightmare.
But did you know that all of this could have been avoided?
--- p.85~86
I've spent a considerable amount of time researching the habits of highly successful people.
What they had in common was that they used a daily to-do list as an important tool.
High achievers in all areas of life use this list to get things done and achieve their goals.
It's about checking each task one by one and setting priorities.
Don't forget.
“What isn’t written down doesn’t exist.” By treating every task as something to be written down, you don’t waste valuable mental resources deciding whether or not to write it down.
Put everything on your list, from buying milk on your way home to filing your expense report.
Let me say it again: “What is not written does not exist.”
--- p.109
Chapter 4: Skills for Developing Mental Flexibility
Another reason why it's particularly difficult for you to put yourself in someone else's shoes is because your brain's "traffic cops" feel sleepy.
If the traffic police, who are supposed to stand in the middle of the intersection and direct traffic when the traffic lights are broken, are not paying attention, cars coming from different directions will collide with each other.
The brain's traffic police direct traffic between information entering our consciousness (sights, sounds), information arising internally (thoughts, emotions), and information expressed externally (reactions, actions, flashes of ideas).
Unfortunately, this sleepy traffic cop gets even sleepier when the work gets too hard or boring.
(Omitted) If the sleepy traffic cop came to his senses, he would stop for a moment and look at the whole picture.
Such pauses also give you a choice.
Putting yourself in your spouse's shoes, coming up with creative solutions, or asking the right questions rather than jumping straight into an argument might open the door to reconciliation.
--- p.128
Chapter 5 Emotion Regulation Skills
You may have lived your life experiencing outbursts of emotion, and perhaps you've even realized that your emotions are hindering your success.
You may have experienced a cascade of negative emotions and negative self-talk after making a mistake—being late, forgetting an appointment, or having trouble focusing on a task.
To effectively manage such negative emotions, you need to be able to name them.
(Omitted) Think about your experience.
When I ask my clients to list the emotions they experience most often, they often say:
“I never get anything done properly.” “I’m always late, so everyone at work thinks I’m sloppy at work.” These are just emotional thoughts, not real feelings.
Emotions are usually expressed in one or two words.
Now, let's revisit the emotions you experience a lot.
This time, try using short emotion words like 'sad, happy, angry, excited, proud, worried.'
See the list of common moods and emotions below.
--- p.156~157
Chapter 6: Impulse Control Techniques
Being responsive is not the same as being responsive.
Impulsive reactions cause more problems.
Conversely, if you take your time and adjust your choices, your problem will be smaller and your results will improve.
So how can we avoid the impulsive reactions we're so accustomed to and instead cultivate the adaptive responses that feel so difficult? We must first pause, then take a deep breath, then think, and finally, act.
The difference between the two is clear.
In impulsive cases, things unfold quickly and the results are very bad.
In adaptive cases, things unfold slowly and the results are very positive.
--- p.198
Chapter 7: Drawing My Own Life Orbit
In my final counseling sessions with clients, I often say, “People are like cars or machines.”
People also need maintenance to keep running smoothly.
It's normal for new skills to have a hard time forming habits.
So I tell my clients upfront that the effects will wear off after the first few weeks.
This is also very normal.
But this time it will be different.
When you deviate from your pre-determined routine or training plan, you might think to yourself, "I knew it! I can't do anything consistently."
Instead of saying, “That’s just me,” I encourage you to describe the event from an observer’s perspective.
“Oh, no, I didn’t do my job as planned.
Mr. Phil said that this can happen and that it is normal.
“How do I get back into rhythm?” If you don’t want this to happen to you suddenly, do regular self-checks.
Once a week, evaluate what's working and what's not, and develop a plan for improvement.
It doesn't matter if you miss or fall behind once or twice.
What matters is how you deal with it when you realize it.
Life is inherently complex, and humans have evolved to possess complex cognitive abilities that help us navigate everyday life.
From infancy, we observed people and events in various situations and learned how to respond most appropriately and effectively.
We know how to respond to others' opinions or requests with simple words or actions.
And we do things like making plans, completing tasks, setting goals, and regulating emotions.
To help us navigate the countless complex situations we face, our brains have developed what are called "executive functions."
Executive function, also known as 'core mental skills', is the last cognitive function to develop, only reaching maturity in our 20s, and is the key to a smooth adult life.
--- p.11~12
Chapter 1: Knowing Me and Knowing Me Will Ensure Victory in Every Battle
Fortunately, the prefrontal cortex develops later in life, but it does not reach full development until, on average, around age 25.
Here's why teenagers make impulsive and irrational decisions.
If you look at the brains of adolescents, the emotional centers are in full bloom, but the braking and logical centers are just beginning to sprout.
By the time we reach our mid-twenties, most people have an intact prefrontal cortex.
However, not everyone uses the higher-order functions of the prefrontal cortex equally well.
(Omitted) Even adults with normally developed executive functions may not be able to fully utilize those functions.
It goes without saying that it is difficult for adults with ADHD who experience executive dysfunction.
For executive functions to be performed smoothly, large amounts of certain neurotransmitters in the brain, such as dopamine and norepinephrine, must be utilized.
--- p.22~23
Chapter 2: Techniques to Improve Attention and Concentration
Interestingly, the diagnosis of attention deficit hyperactivity disorder, or ADHD, can be misleading.
Especially for adults.
These are not actually 'attention deficit disorders'.
In a sense, you could say that attention is excessively active.
Rather, they struggle with the ability to control where and how long to focus their attention.
These are people who are used to being completely distracted or very deeply absorbed in one thing.
Unfortunately, excessive immersion is difficult to predict, and there's no guarantee that you'll be fully immersed in the task at hand.
Additionally, the majority of them do not experience hyperactivity.
This is because hyperactivity usually disappears by adulthood.
The difficulty in focusing attention where it is needed can be a valuable asset in some situations.
For example, if you often come up with novel ideas.
As someone who has worked in Silicon Valley for a long time, I can confidently say that there are many adults with ADHD who have become very wealthy because of their ability to come up with ideas.
So, there are definitely some good points.
Most of the problems they face arise when they begin to focus and have to maintain that focus for a long time until their idea is implemented.
--- p.65~66
After the birth of our first child, my wife decided to run her first marathon.
I waited for my wife at the finish line.
Those who came to the finish line were in poor condition.
Some people were crying, some were shivering, and some were vomiting.
Everyone looked absolutely horrified! Then, my wife crossed the finish line with a smile on her face, without breaking a sweat.
I asked my wife how she managed to run so fast and still feel good when she reached the finish line.
Running 42.195 kilometers in warm weather for several hours was no easy feat.
My wife replied that she just focused on going one kilometer at a time.
She treated every kilometer as a small race.
Even now, thinking about it, it was a brilliant idea.
--- p.72
Chapter 3: Organizing and Planning Skills
You too have probably had times in your life where you kept putting off a task because you didn't plan well.
Before you know it, you start getting emails and phone calls asking you to report on your progress, and fear sets in.
As a result, rather than accepting the situation, we tend to avoid it, which results in greater fear, anxiety, and shame.
Things get worse once the deadline passes.
Now, even when I sit at my desk, I am caught up in negative emotions and cannot concentrate on anything.
Before you know it, you'll be wasting more time avoiding tasks.
Finally, after hearing your boss's ultimatum that you must complete the task as quickly as possible or face repercussions, you ignore everything else and focus on the task.
Of course, there is no time to plan carefully and act consciously.
By the time you finish your assignment, you'll have a bunch of other things piling up, and this vicious cycle repeats itself.
Things get worse and you start to feel anxious and blame yourself.
As self-esteem plummets, performance plummets.
There is no such thing as a nightmare.
But did you know that all of this could have been avoided?
--- p.85~86
I've spent a considerable amount of time researching the habits of highly successful people.
What they had in common was that they used a daily to-do list as an important tool.
High achievers in all areas of life use this list to get things done and achieve their goals.
It's about checking each task one by one and setting priorities.
Don't forget.
“What isn’t written down doesn’t exist.” By treating every task as something to be written down, you don’t waste valuable mental resources deciding whether or not to write it down.
Put everything on your list, from buying milk on your way home to filing your expense report.
Let me say it again: “What is not written does not exist.”
--- p.109
Chapter 4: Skills for Developing Mental Flexibility
Another reason why it's particularly difficult for you to put yourself in someone else's shoes is because your brain's "traffic cops" feel sleepy.
If the traffic police, who are supposed to stand in the middle of the intersection and direct traffic when the traffic lights are broken, are not paying attention, cars coming from different directions will collide with each other.
The brain's traffic police direct traffic between information entering our consciousness (sights, sounds), information arising internally (thoughts, emotions), and information expressed externally (reactions, actions, flashes of ideas).
Unfortunately, this sleepy traffic cop gets even sleepier when the work gets too hard or boring.
(Omitted) If the sleepy traffic cop came to his senses, he would stop for a moment and look at the whole picture.
Such pauses also give you a choice.
Putting yourself in your spouse's shoes, coming up with creative solutions, or asking the right questions rather than jumping straight into an argument might open the door to reconciliation.
--- p.128
Chapter 5 Emotion Regulation Skills
You may have lived your life experiencing outbursts of emotion, and perhaps you've even realized that your emotions are hindering your success.
You may have experienced a cascade of negative emotions and negative self-talk after making a mistake—being late, forgetting an appointment, or having trouble focusing on a task.
To effectively manage such negative emotions, you need to be able to name them.
(Omitted) Think about your experience.
When I ask my clients to list the emotions they experience most often, they often say:
“I never get anything done properly.” “I’m always late, so everyone at work thinks I’m sloppy at work.” These are just emotional thoughts, not real feelings.
Emotions are usually expressed in one or two words.
Now, let's revisit the emotions you experience a lot.
This time, try using short emotion words like 'sad, happy, angry, excited, proud, worried.'
See the list of common moods and emotions below.
--- p.156~157
Chapter 6: Impulse Control Techniques
Being responsive is not the same as being responsive.
Impulsive reactions cause more problems.
Conversely, if you take your time and adjust your choices, your problem will be smaller and your results will improve.
So how can we avoid the impulsive reactions we're so accustomed to and instead cultivate the adaptive responses that feel so difficult? We must first pause, then take a deep breath, then think, and finally, act.
The difference between the two is clear.
In impulsive cases, things unfold quickly and the results are very bad.
In adaptive cases, things unfold slowly and the results are very positive.
--- p.198
Chapter 7: Drawing My Own Life Orbit
In my final counseling sessions with clients, I often say, “People are like cars or machines.”
People also need maintenance to keep running smoothly.
It's normal for new skills to have a hard time forming habits.
So I tell my clients upfront that the effects will wear off after the first few weeks.
This is also very normal.
But this time it will be different.
When you deviate from your pre-determined routine or training plan, you might think to yourself, "I knew it! I can't do anything consistently."
Instead of saying, “That’s just me,” I encourage you to describe the event from an observer’s perspective.
“Oh, no, I didn’t do my job as planned.
Mr. Phil said that this can happen and that it is normal.
“How do I get back into rhythm?” If you don’t want this to happen to you suddenly, do regular self-checks.
Once a week, evaluate what's working and what's not, and develop a plan for improvement.
It doesn't matter if you miss or fall behind once or twice.
What matters is how you deal with it when you realize it.
--- p.219~220
Publisher's Review
Your concentration can be trained with 'practice'!
I looked at my smartphone to check what time it was, and then suddenly remembered something I needed to check, so I went to my company email.
Then, I get a text from a friend, and while I'm replying, I get a notification on social media saying that someone has liked it.
I was just checking, but I ended up looking at all the posts on my feed, and I happened to see a funny video and watched it for about a minute, and then it suddenly came to mind.
'Oh right, what time is it now?'
If you frequently experience moments when your concentration wanders without you even realizing it, you may begin to wonder if you have attention deficit hyperactivity disorder (ADHD).
According to a domestic article, the number of adults diagnosed with ADHD has increased fivefold in the past five years, indicating a growing number of people complaining of concentration problems.
Phil Boissier, who has been treating adults with ADHD in Silicon Valley for over a decade, realizes that even in this beacon of innovation and creativity, many people struggle with concentration issues.
Even if they haven't been diagnosed with ADHD, concentration problems can be fatal for them, who must maintain high levels of concentration and perform well in any stressful situation.
Based on my experience in counseling and therapy with numerous clients, I have compiled 40 exercises that have proven effective in improving concentration.
This book is the result.
The method the author recommends is not simply to write down a detailed to-do list and make a thorough plan.
It teaches you specific, effective, and truly "advanced execution techniques" that can be applied immediately in your daily life. (Recommended by Jae-eun Lee) Not everyone who lives a life of distraction and lack of focus experiences the same symptoms.
You may exhibit one or more of these symptoms, such as being frequently distracted by what's going on around you, being disorganized, having trouble connecting multiple thoughts, having difficulty regulating your emotions, or having difficulty suppressing impulses.
This has to do with our brain's executive functions, or 'mental core skills'.
If you know your strengths and weaknesses among these five skills: attention and concentration, organization and planning, mental flexibility, emotional regulation, and impulse control, you can improve your weaknesses and utilize your strengths through practice.
Whether you've been diagnosed with ADHD, wondered if you might have it, or simply want to live a more organized life because of the small and large inconveniences of distraction, this book will help you discover the right way to improve your concentration.
Of course, these skills require consistent practice, just like exercise, to become second nature.
However, if you practice repeatedly and develop good habits, you can break the vicious cycle of a distracted life and create a virtuous cycle of a focused life.
ADHD is not a problem of intelligence.
First, let's make one thing clear.
The author asserts that ADHD is not a problem of intelligence.
So, obviously, lack of concentration is not a problem of intelligence.
It's just a complaint that says, "I'm so distracted I can't concentrate on my work."
For example, the brains of people with ADHD often don't produce or use effectively the dopamine needed to achieve goals and feel a sense of accomplishment or reward, and the norepinephrine that helps us block out the noise of our surroundings and our minds.
But that doesn't mean they are less intelligent than other people.
It's just that some things are more difficult to do because the brain works differently than in people without the condition.
This is the case when we lack the flexibility to consider various situations when solving a problem and are stuck in past failed experiences.
Of course, there are things they do better.
He is evaluated as creative by those around him because he has an excellent 'lateral thinking' ability to connect various ideas.
Among the author's clients were so-called 'Silicon Valley big shots.'
The reason they were able to overcome the problems they faced was because the author helped them find various solutions by encouraging flexible thinking through their strengths, such as their ability to generate ideas.
Dr. Dale Archer said:
“What you thought was your illness may actually be your greatest strength.” This means that if you know how, you can manage your symptoms and live well.
If you're so distracted that you struggle to finish even the smallest tasks and can't control your emotions, your work life will suffer, your relationships will suffer, and parenting will become more difficult.
As we live, there are times when it is so difficult that it makes us cry.
The author says that just as everyone has strengths and weaknesses in certain areas, each person's core skills may differ.
It is most important to know what areas you are strong in and what areas you are weak in.
Then, you can develop and supplement the skills in the areas where you are lacking, or you can even solve the problem by utilizing your strengths while leaving the areas where you are lacking as they are.
Turn off firefighter mode and turn on emergency room doctor mode.
Are you constantly pressed for time and struggling to put out urgent fires? While it's important to manage the tasks at hand, doing so often leads to missed deadlines or a jumbled mess of tasks.
It's time to turn off firefighter mode and turn on emergency room doctor mode.
In emergency rooms or conflict zone hospitals, the term 'triage' is used when determining which patients need the most urgent treatment.
If you prioritize your tasks with your own triage before you face a crisis, you can have a pretty successful day.
There is a simple but important rule to remember here.
“What is not written down does not exist.” The author spent considerable time studying the habits of people who achieved high performance in their desired fields.
They also had something in common: they kept a daily to-do list.
Lists help you stay on track, be more productive, and achieve your goals, but most importantly, they serve as a safety net in your life.
It helps prevent important tasks from slipping by, and by checking your to-do list every day and being aware of what you need to do, you'll be more likely to get it done.
Rather than wasting time wondering what to write down or not, it's better to just write it all down.
If you feel overwhelmed, start by setting daily, three-category goals.
Every night, divide the things you need to do the next day into three categories: 'must do,' 'must do,' and 'nice to do,' and prioritize them within each category.
If you have two equally urgent tasks, it's better to tackle the less-pleasant one first.
The sense of accomplishment you get from completing a task can motivate you to tackle the next one.
Delaying gratification brings greater satisfaction.
The 'Marshmallow Study' was conducted at Stanford University in the 1960s.
Researchers gave four- to five-year-old children a marshmallow and told them they could eat it now, but if they waited 15 minutes, they could get another marshmallow. Then, they observed the children's behavior.
A 40-year follow-up of the children who participated in the experiment found that those who waited for the marshmallow performed better in school and work, had better marital relationships, and were in better health.
The child who knew how to delay gratification ended up living a more satisfying life as time went by.
This study is known as important data on 'delayed gratification'.
You may wonder why this is important, but delaying gratification is difficult enough that it requires the simultaneous use of mental core skills.
To reap the rewards later, you need to manage your immediate emotions, accurately recall memories, suppress impulsivity, plan ahead, and maintain mental flexibility.
So the more often you perform delayed gratification, the better your ability to utilize multiple core technologies simultaneously.
Moreover, as success experiences are repeated, confidence naturally increases.
You can practice delaying gratification in your daily life too.
This is possible through the 'STOP method', which is an acronym for Stop, Think, Observe, and Plan.
Let's look at the following example.
Kenyon, who arrives late for work, realizes that everyone is attending training in the employee cafeteria.
The boss is seen sitting next to the restaurant door.
Kenyon unconsciously turns around and walks towards the parking lot.
At that moment, the idea of using the STOP method comes to mind.
He stops walking.
Sit on the bench, clear your mind, and take a deep breath.
Then think about how you feel.
You realize that if you leave now, you will be disciplined for being absent without permission.
Now he is observing his surroundings and the overall situation.
Then, my eyes are drawn to the schedule posted on the employee cafeteria door.
You discover that there is a break in 5 minutes.
Finally, he formulates a plan.
I decided to wait until break time to enter without feeling awkward, get assigned a seat, and then apologize for arriving late. (Page 203)
Kenyon used the STOP method to achieve the positive outcome of job retention instead of the negative outcome of absenteeism.
Instead of acting impulsively for immediate gratification, you should pause, take a deep breath, think a little more deeply, and then finally act.
This will give you more time to explore a wider range of options and produce more positive outcomes.
Short-term goals become long-term goals.
Running a full 42.195 kilometer marathon in warm weather is difficult for anyone.
People crossing the finish line were crying, shaking, and even vomiting.
While everyone else was in a state of disarray, the author saw his wife leisurely crossing the finish line with a smile on her face and without sweating much.
When I asked her how she managed to do that, she replied, “I just focused on going one kilometer at a time.”
I treated every kilometer section as a small race.
This ingenious idea can be quite helpful when working on long-term projects that require long periods of concentration.
Tasks that take a long time are easy to procrastinate and lose motivation.
At this time, if you divide the project into smaller pieces, it will be less burdensome and easier to carry out.
For example, if you need to paint your home for self-interior design, you would first divide the project into three large layers, and then divide it into sub-layers.
Layer 1 lists the target deadline, Layer 2 lists the larger chunks and the dates by which each chunk must be completed, and Layer 3 lists the subtasks that, when combined, make up the larger chunk.
The marathon is different from other sports in that it is a 'long-term battle'.
Just as there are fast days and slow days when training for a marathon, and days when you need to recover from an injury, there will be ups and downs in your concentration training process.
But one thing is clear: if you practice a little bit every day, it will really pay off in real life.
The author is convinced.
When I look back a year from now, most of the problems I struggled with in the past will have been smaller.
With this book, even distracted people can tap into their potential and reach their goals without going off track.
I looked at my smartphone to check what time it was, and then suddenly remembered something I needed to check, so I went to my company email.
Then, I get a text from a friend, and while I'm replying, I get a notification on social media saying that someone has liked it.
I was just checking, but I ended up looking at all the posts on my feed, and I happened to see a funny video and watched it for about a minute, and then it suddenly came to mind.
'Oh right, what time is it now?'
If you frequently experience moments when your concentration wanders without you even realizing it, you may begin to wonder if you have attention deficit hyperactivity disorder (ADHD).
According to a domestic article, the number of adults diagnosed with ADHD has increased fivefold in the past five years, indicating a growing number of people complaining of concentration problems.
Phil Boissier, who has been treating adults with ADHD in Silicon Valley for over a decade, realizes that even in this beacon of innovation and creativity, many people struggle with concentration issues.
Even if they haven't been diagnosed with ADHD, concentration problems can be fatal for them, who must maintain high levels of concentration and perform well in any stressful situation.
Based on my experience in counseling and therapy with numerous clients, I have compiled 40 exercises that have proven effective in improving concentration.
This book is the result.
The method the author recommends is not simply to write down a detailed to-do list and make a thorough plan.
It teaches you specific, effective, and truly "advanced execution techniques" that can be applied immediately in your daily life. (Recommended by Jae-eun Lee) Not everyone who lives a life of distraction and lack of focus experiences the same symptoms.
You may exhibit one or more of these symptoms, such as being frequently distracted by what's going on around you, being disorganized, having trouble connecting multiple thoughts, having difficulty regulating your emotions, or having difficulty suppressing impulses.
This has to do with our brain's executive functions, or 'mental core skills'.
If you know your strengths and weaknesses among these five skills: attention and concentration, organization and planning, mental flexibility, emotional regulation, and impulse control, you can improve your weaknesses and utilize your strengths through practice.
Whether you've been diagnosed with ADHD, wondered if you might have it, or simply want to live a more organized life because of the small and large inconveniences of distraction, this book will help you discover the right way to improve your concentration.
Of course, these skills require consistent practice, just like exercise, to become second nature.
However, if you practice repeatedly and develop good habits, you can break the vicious cycle of a distracted life and create a virtuous cycle of a focused life.
ADHD is not a problem of intelligence.
First, let's make one thing clear.
The author asserts that ADHD is not a problem of intelligence.
So, obviously, lack of concentration is not a problem of intelligence.
It's just a complaint that says, "I'm so distracted I can't concentrate on my work."
For example, the brains of people with ADHD often don't produce or use effectively the dopamine needed to achieve goals and feel a sense of accomplishment or reward, and the norepinephrine that helps us block out the noise of our surroundings and our minds.
But that doesn't mean they are less intelligent than other people.
It's just that some things are more difficult to do because the brain works differently than in people without the condition.
This is the case when we lack the flexibility to consider various situations when solving a problem and are stuck in past failed experiences.
Of course, there are things they do better.
He is evaluated as creative by those around him because he has an excellent 'lateral thinking' ability to connect various ideas.
Among the author's clients were so-called 'Silicon Valley big shots.'
The reason they were able to overcome the problems they faced was because the author helped them find various solutions by encouraging flexible thinking through their strengths, such as their ability to generate ideas.
Dr. Dale Archer said:
“What you thought was your illness may actually be your greatest strength.” This means that if you know how, you can manage your symptoms and live well.
If you're so distracted that you struggle to finish even the smallest tasks and can't control your emotions, your work life will suffer, your relationships will suffer, and parenting will become more difficult.
As we live, there are times when it is so difficult that it makes us cry.
The author says that just as everyone has strengths and weaknesses in certain areas, each person's core skills may differ.
It is most important to know what areas you are strong in and what areas you are weak in.
Then, you can develop and supplement the skills in the areas where you are lacking, or you can even solve the problem by utilizing your strengths while leaving the areas where you are lacking as they are.
Turn off firefighter mode and turn on emergency room doctor mode.
Are you constantly pressed for time and struggling to put out urgent fires? While it's important to manage the tasks at hand, doing so often leads to missed deadlines or a jumbled mess of tasks.
It's time to turn off firefighter mode and turn on emergency room doctor mode.
In emergency rooms or conflict zone hospitals, the term 'triage' is used when determining which patients need the most urgent treatment.
If you prioritize your tasks with your own triage before you face a crisis, you can have a pretty successful day.
There is a simple but important rule to remember here.
“What is not written down does not exist.” The author spent considerable time studying the habits of people who achieved high performance in their desired fields.
They also had something in common: they kept a daily to-do list.
Lists help you stay on track, be more productive, and achieve your goals, but most importantly, they serve as a safety net in your life.
It helps prevent important tasks from slipping by, and by checking your to-do list every day and being aware of what you need to do, you'll be more likely to get it done.
Rather than wasting time wondering what to write down or not, it's better to just write it all down.
If you feel overwhelmed, start by setting daily, three-category goals.
Every night, divide the things you need to do the next day into three categories: 'must do,' 'must do,' and 'nice to do,' and prioritize them within each category.
If you have two equally urgent tasks, it's better to tackle the less-pleasant one first.
The sense of accomplishment you get from completing a task can motivate you to tackle the next one.
Delaying gratification brings greater satisfaction.
The 'Marshmallow Study' was conducted at Stanford University in the 1960s.
Researchers gave four- to five-year-old children a marshmallow and told them they could eat it now, but if they waited 15 minutes, they could get another marshmallow. Then, they observed the children's behavior.
A 40-year follow-up of the children who participated in the experiment found that those who waited for the marshmallow performed better in school and work, had better marital relationships, and were in better health.
The child who knew how to delay gratification ended up living a more satisfying life as time went by.
This study is known as important data on 'delayed gratification'.
You may wonder why this is important, but delaying gratification is difficult enough that it requires the simultaneous use of mental core skills.
To reap the rewards later, you need to manage your immediate emotions, accurately recall memories, suppress impulsivity, plan ahead, and maintain mental flexibility.
So the more often you perform delayed gratification, the better your ability to utilize multiple core technologies simultaneously.
Moreover, as success experiences are repeated, confidence naturally increases.
You can practice delaying gratification in your daily life too.
This is possible through the 'STOP method', which is an acronym for Stop, Think, Observe, and Plan.
Let's look at the following example.
Kenyon, who arrives late for work, realizes that everyone is attending training in the employee cafeteria.
The boss is seen sitting next to the restaurant door.
Kenyon unconsciously turns around and walks towards the parking lot.
At that moment, the idea of using the STOP method comes to mind.
He stops walking.
Sit on the bench, clear your mind, and take a deep breath.
Then think about how you feel.
You realize that if you leave now, you will be disciplined for being absent without permission.
Now he is observing his surroundings and the overall situation.
Then, my eyes are drawn to the schedule posted on the employee cafeteria door.
You discover that there is a break in 5 minutes.
Finally, he formulates a plan.
I decided to wait until break time to enter without feeling awkward, get assigned a seat, and then apologize for arriving late. (Page 203)
Kenyon used the STOP method to achieve the positive outcome of job retention instead of the negative outcome of absenteeism.
Instead of acting impulsively for immediate gratification, you should pause, take a deep breath, think a little more deeply, and then finally act.
This will give you more time to explore a wider range of options and produce more positive outcomes.
Short-term goals become long-term goals.
Running a full 42.195 kilometer marathon in warm weather is difficult for anyone.
People crossing the finish line were crying, shaking, and even vomiting.
While everyone else was in a state of disarray, the author saw his wife leisurely crossing the finish line with a smile on her face and without sweating much.
When I asked her how she managed to do that, she replied, “I just focused on going one kilometer at a time.”
I treated every kilometer section as a small race.
This ingenious idea can be quite helpful when working on long-term projects that require long periods of concentration.
Tasks that take a long time are easy to procrastinate and lose motivation.
At this time, if you divide the project into smaller pieces, it will be less burdensome and easier to carry out.
For example, if you need to paint your home for self-interior design, you would first divide the project into three large layers, and then divide it into sub-layers.
Layer 1 lists the target deadline, Layer 2 lists the larger chunks and the dates by which each chunk must be completed, and Layer 3 lists the subtasks that, when combined, make up the larger chunk.
The marathon is different from other sports in that it is a 'long-term battle'.
Just as there are fast days and slow days when training for a marathon, and days when you need to recover from an injury, there will be ups and downs in your concentration training process.
But one thing is clear: if you practice a little bit every day, it will really pay off in real life.
The author is convinced.
When I look back a year from now, most of the problems I struggled with in the past will have been smaller.
With this book, even distracted people can tap into their potential and reach their goals without going off track.
GOODS SPECIFICS
- Date of issue: December 27, 2023
- Page count, weight, size: 232 pages | 358g | 145*210*15mm
- ISBN13: 9791193528006
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