Developing Bulletproof Focus
There is No ‘Luck’
When we see somebody with something we want…
We say, ‘’how lucky you are…’’
Assuming whatever great prize they possess simply fell into their hands with no work, no sacrifice, no struggle and no suffering…
How far from the truth that is…
Nothing in life that is worthwhile ever came without hard work and struggle.
People see me teaching Yoga & Meditation, speaking and writing about developing high level peace and concentration and make the same mistake.
Assuming there was no struggle.
Assuming that their case is somewhat special and worse than I could possibly imagine.
Assuming that peace was always something I have had access to, that I’m just lucky…
Honestly… this saddens me.
It saddens me not because I want to be recognised for having arduously overcome an extremely anxious mind, a severe attention deficit, an obsessive, compulsive mind plagued with intrusive thoughts from morning until night…
It saddens me because they think I am different to them.
They think that because I am just ‘’lucky’’, they can not improve, because they are not so lucky and must therefore suffer the mind’s torment forever.
If you are struggling in any way with your mind, please know that we are not so different.
I can not begin to explain how unpleasant my experience of the mind used to be, but perhaps I will attempt to do so throughout this lesson.
Let’s just say my thought space became so dominated by frightening, nagging thoughts that at one point I truly thought death was the only escape…
I’m glad to be here writing today, for on another timeline… perhaps I did take my own life.
Why I Do This: Back Story
I teach Yoga & Meditation is because through these tools I was able to experience peace for the very first time in my life.
Not only this, but through these practices I have developed focus and concentration levels most people like me would consider unachievable.
Call it ADHD, call it a scattered mind… call it whatever you want.
All I know is that whatever I have… it does not seal my fate or hang over my head as an identity. I am the Master of shaping myself in the best version I can be, and you are the same for yourself.
Back in the school days I remember being a child who was often drifting off into daydreams, zoning out while during classes, more interested in being the class clown than concentrating on work.
Concentrating was hard… How does one even go about doing it?
We’re told as kids to concentrate, yet nobody teaches us how to.
They expect us to simply know, do and be quiet.
I’m going to share throughout this Mastery Letter exactly how to concentrate, and no… it’s not just by meditating, there’s more to the picture.
Far more…
At the age of 18 I began reading books. Or should I say… trying to read.
I would have to read the same two lines over and over in order to register the information.
Frustrated, yet committed and without any diagnosis to wear as an identity badge, I knew I was simply poor in concentration and that I would get better with practice…
Like all things… practice.
The narrative today is that if you struggle with attention deficit, a scattered mind, or find it difficult to read, then you’re given the identify of somebody with ADHD, doomed for life with no hope of learning how to concentrate.
I wish people could see just how scattered my attention was when I first began meditating, reading and working to better myself as a person.
It was atrocious… Please do not assume, no matter what, that you are some special case that can not improve with dedication, commitment and persistence.
My concentration now has completely levelled up.
I experience more peace at 29 than most people on Earth get to experience through their entire lives.
Truly, there is a deep gratitude for Allah. I thank The Divine (please use whatever title of God you wish) for guiding me out of the darkness and into a position where I have not only beat several demons of the mind…
But also in a position to help others do the same.
I am grateful that I have the opportunity to alleviate others’ suffering, so they may not struggle alone as I did.
I am thankful for the practice that teaches me every day, and I am thankful for the teachers and resources who have come across my way.
- If you have struggled with concentration for as long as you can remember,
- If you find difficulty in reading due to a lack of focus or capacity for attention,
- If you feel dominated and ruled by negative thoughts and uncontrollable thinking,
AND:
- If you’re tired of this and want to finally gain some progress in learning how to concentrate…
Then make sure you read this Mastery Letter all the way through until the very end.
Take breaks if this is challenging for your attention.
Take notes, for the information will cement itself in your mind better.
Focus on your breathing as you read. That will help you in staying present and attentive.
Most importantly, apply what you learn here as soon as you possibly can. Even if that means applying while you are reading of this letter.
Training Concentration
Firstly, let us clear something up.
Concentration capacity is not an ability some of us are born with and some not…
It is a skill that must be trained with discipline, consistency and perseverance, like all useful skills.
Similar to physical training, building strong cardiovascular stamina, developing muscle mass or mastering the handstand, arduous training is essential.
If you do not use it, you will lose it.
Such applies to concentration, for a skinny-fat brain is a scattered brain.
You must train your mind as though you train your body.
Finding exercises that will strengthen the mind, putting in the daily reps and sets, allowing for rest and recovery when necessary.
Just like with lifting weights, it would be foolish on your first day to attempt lifting an incredibly heavy load.
You must start at the level appropriate for you, progressively overloading as you gain more experience, gradually increasing the duration and intensity of your mental practice over time.
Similar to resistance training, the benefit is birthed from the difficulty of the work. The resistance ‘is’ the opportunity to get strong… not the reason why one should quit.
If you’re lifting extremely light weights, you’ll never get to enjoy the pump that Arnold Schwarzenegger lusted over…
Your muscles will not be working enough in order to grow and develop.
Are you getting the analogy here?
I’m raising my eyebrow at you right now with enthusiasm.
The same applies for mental training. Do not wish for or expect it to be easy.
In this regard, there is no difference in the development of physical and mental attributes.
Both cases require training.
Both involve pushing against some form of resistance, internal or external.
Both require progressive overload, a gradual increase in duration & difficulty.
Both become more enjoyable as you improve. (Try hating something you’re good at)
Both are available to any and every person… With NO exceptions.
So…
Expect some difficulty, expect resistance, mental sweat and maybe even frustration during the process.
What I can promise you, is that through putting in the work (which actually isn’t that much) you’ll feel so much more at peace.
When concentration is difficult, you’ll no longer get frustrated but rather find it quite funny how the mind struggles so much to sit still…
Scattered and fidgety… like a child.
A Scattered Mind
Take a moment to consider the default nature of your mind from day to day, moment to moment.
Would you describe your mind as generally scattered? Or more focused and sharp?
Be honest with yourself, and if you are not yet aware of this, begin noticing your thoughts and the nature of your mental scape throughout the day.
Does your mind tend to linger off into the past, recalling previous experiences, perhaps even ruminating on how things could, would or should have been?
Does your mind tend to slip into the future, overthinking and anticipating (perhaps anxiously) what might happen, worried and overly-concerned about what other people think?
What about the tendency to drift off into daydreams and fantasies? In class, during a lecture, a conversation with somebody dear to you, or maybe even while reading this Mastery Letter.
How many times has your mind drifted while reading this letter?
When a mind fits the description above and has you jumping between thoughts of past and future, unconsciously running life on autopilot, and is easily distracted…
This is what we can refer to as a scattered mind.
A scattered mind’s attention is not owned by the person, but rather by the environment.
Other characteristics of a scattered mind are:
- The inability to concentrate while sounds are within the immediate environment
- The tendency to multitask under the premise that there is not enough time to give full attention
- Being emotionally reactive, saying or doing things in the heat of the moment, regretting later
- Compulsive behaviour of any kind, OCD, and addiction
A scattered mind leads to a miserable life.
Working on important projects that are beneficial for you, your family, your community and the world require deep concentration.
Compulsive behaviours wither away at one’s joy, physical and mental health, leading to addictive tendencies which destroy a person’s life from the inside out.
If your mind is scattered most of the time, it is not a matter of ‘should’ you work to make improvements…
You absolutely must learn to sharpen your mind.
That is, to progress from dominantly scattered to most frequently focused.
To move from the obsession of past and future thinking, to being thoughtless, present, embodied in the here and now.
It means to transition from compulsive, reactive behaviour to making conscious, calculated, considerate choices. Responding to life and your experience of it, not reacting to every thought, stimuli or impulse.
So… how does one go about doing this?
Breathe Through Your Nose
The first, most simple, most accessible, most in-your-control factor in bettering concentration is the practice of nose breathing.
Do it right now…
Where you sit, lay or stand, I have a question for you.
Are you breathing through your mouth, shallow and unconsciously, or are you breathing through your nose deeply and intentional?
Mouth breathing is an overlooked cause of poor mental health and diabolical focus.
Why do most people overlook this absolutely crucial component in the regulation of mental and physical health? Because it’s too simple.
As humans, especially those of us more identified with our intellect, we like to overcomplicate things.
I will keep this as simple as I possibly can.
If you want to increase your capacity for concentration, centring your mind and inviting serenity into your moments… breathe… through….your…. nose.
There’s one more reason why I encourage you to start doing this, all day, every day.
You will be surprised at just how frequently you forget to breathe in, which breeds feelings of deflation, lethargy and unwillingness, and how often you forget to breathe out which leads to anxiousness, a scattered mind and feelings of unease.
Each time you catch yourself mouth breathing or holding the breath unconsciously, begin to deepen your breath, using the nose instead.
Apply awareness to your breath, paying gentle attention to it, right now as you read for example.
Do it while you eat, when driving, waiting in traffic, standing in a queue, watching tv, walking outside, listening to another human, when taking a cold shower, during exercise, working on important tasks… and absolutely everything else you do, except while underwater…
You might be surprised when you come to realise just how often you have been shallow breathing.
I’m looking forward to you discovering just how it feels to take deep, conscious nose breaths as opposed to sitting there… wide mouthed, dry lipped and gormless.
Mouth breathing is ugly…
Close your mouth and Breathe,
Through,
Your,
Nose.
Now…
The fool overcomplicates everything…
Sharpening The Mind
This is where the reps are put in.
You must practice regularly, with an adequate level of challenge (yet not too challenging), and trust in the process of delayed results.
Just like when you begin training in the gym or cleaning up your nutrition.
You do not see results immediately, this is unheard of.
The same is for mental training. Therefore it is important that you commit, remain consistent, and exercise patience as best as you can.
The opposite of a scattered mind is a focused mind.
If a scattered mind is one where attention is pulled in all directions but the here and now, a focused mind lies seeking a regular experience of the present moment.
We bring ourselves back to the present and practice purposefully, somewhat forcefully, to remain in the present for as long as possible.
I say force with discretion here, you do not punish yourself for losing concentration, yet you acknowledge that effort is required, for you may have defaulted to a state of distraction.
This can be referred to as meditation, mindfulness or simply… focus.
In this letter you’re going to learn how you can sharpen the mind in various ways, some requiring you to stop all activity, others requiring a deep, concentrated engagement in activity.
I must make clear, this is not a complete guide on how to Meditate. This letter is about concentration. Meditation is key in training concentration, therefore I must share with you that which is only essential.
Be sure to stay up to date with my writings, for I will be writing a Mastery Letter that completely breaks down the practice of Meditation like nobody ever has ever done before…
Continuing on now…
Finding The Present Moment
The principle behind training content ration is simple.
Be more present by placing attention on the present.
It’s simply a choice.
When you’re deep in concentration, you are present.
You are not drifting, daydreaming, overthinking, overanalysing…
You just are. And the act upon which you are concentrating just is.
The simplest way one can train concentration is ironically… to concentrate.
But what does that even mean?
It is presence prolonged over a period of time, either during some activity, or with no action at all.
What characterises the present moment?
How can we come to know and recognise it?
Let me ask you the following questions.
Right now, you’re looking at a screen, reading this Mastery Letter.
Are you seeing that now, or are you seeing it in the future (after) or the past (before)? (Don’t get too intellectual about this)
What about a sound when you hear it, maybe there are sounds in your immediate environment right now, or perhaps there is… silence.
Do you hear those sounds or that silence now, or do you hear it before or later?
The same can be asked for taste, touch, and smell.
What I am getting at here is that the 5 primary senses are gateways into the present moment.
They are taking place, right here, right now, in no other place, and no other time.
- See
- Hear
- Touch
- Taste
- Smell
Consider these your first 5 paths into the present. Yet there is more…
The 6th gate into the present is thought.
Regardless of what thoughts occur in the mind, future, present or past projections… are they happening now or are they happening later?
They are happening ‘in’ the now, even if they are ‘of’ a time and place before or after.
Thoughts take place in the present, and are therefore another channel for us to access the present moment
The 7th and final channel we will discuss is through breath. Your breath is one of the most powerful, reliable gateways into the present moment.
Such is the reason why so many meditation practitioners may ask you to focus on your breath as a basic practice (I will recommend the same).
The breath is ever present.
What is special about it is that it always moves…
There is never a moment where the breath is not flowing either in or out, unless of course you impose control on it.
But soon enough, the movement will again ensue.
Therefore, the breath is most convenient in its capacity for brining us back into the present.
Through these 7 gateways one has a foundation upon which concentration can be trained.
Now the fundamentals are covered let us explore the different methods of training concentration.
Leading one to the cultivation of mental sharpness, inner stillness and sustainable focus.
Passive Focus
Let’s begin with passive focus, meaning, that which is in the absence of activity.
Yes, it is possible to train ones concentration without being engaged in some outer activity.
The practice of Mindfulness Meditation is what I am referring to.
Doing without doing.
Or the practice of non-doing.
This is where one lays, sits or stands comfortably, makes the intention to disengage from outer activity, and draws attention as best as possible to a single, defined point.
More advanced techniques require the movement of this attention throughout the body, perhaps we will discuss them later, for now, let us focus on single-point practices.
As we have already discussed, there are 7 primary channels into the present moment. Those being the 5 bodily senses, thoughts and the breath.
The practice of sharpening one’s concentration is done by repeatedly resisting the impulse of distraction.
Each time one either resists impulse or realises they have drifted off into distraction, bringing the attention back to the intended focal point, the blade is sharpened.
Consider this akin to a single repetition.
The use of the word repetition here refers to how one would count repetitions when doing resistance training. Lifting weights or using the bodyweight, we train in reps.
One rep, ie. One impulse resisted or one instance of realising distraction and drawing the attention back to focus is similar to the stroke of a whetstone along a dull blade.
Generally speaking, the more reps you do, the sharper the blade (the mind) becomes.
A simple practice might look like the following
- Place attention on the breath
- Endure and eventually be distracted (this is inevitable)
- Realise you have been distracted
- Draw your attention back to the breath
The aim is to sit for a prolonged period of time, initially beginning with anywhere between 1-10 minutes.
It is important to understand that attention naturally drifts away, to be 100% immovable by distraction is not possible, therefore, do not beat yourself up when you become distracted.
Rather, consider realising you have become distracted as a small victory, celebrate your reps and smile.
Gently, forgivingly and without being too serious about it, draw the attention back to breath and continue, aiming to lengthen the time between replacing attention on the breath, and getting distracted.
Like any practice, you will improve as you put the reps in.
With meditation consistency outweighs intensity. Prioritise a daily practice, starting with short periods and do not waver from this.
Personally, injecting meditation into my morning routine as non-negotiable makes all the difference.
It sets me up for the day, invites peace into my life, sharpens my focus and primes me for deep work.
If meditation is not within your morning routine, you will most likely not practice at all.
That is what I have found. I am most consistent when meditation is a non-negotiable pillar of the morning.
Maybe you will find the same applies to your practice.
If so… you know what to do.
Get back on it.
Or get on it for the first time.
You won’t look back.
The Attention-Eye Connection
After practicing meditation for over decade, there is one fundamental that I share with people more than any other. I mean that literally.
This principle will serve as the invaluable tool you never knew you had.
If it is not obvious already…
Scattered eyes, scattered mind.
Many overlook the power of this understanding.
If you are one of the few who get it, then this Mastery Letter has achieved its purpose. If not, keep reading anyway.
Did you know… your eyes are the only visible part of your brain?
That means, your eyes are a part of your brain, yet they reside outside of the skull.
When you are looking into the eyes of another person or animal, you’re actually looking into their brain.
The eyes extend the brain and accurately reflect the state of one’s mind.
The eyes never lie…
When the brain is congested with scattered thoughts, the eyes will mirror this through moving in a scattered like manner.
Therefore, the ability I want you to gain from this chapter is that you can alter the state of your brain through the use of your eyes.
When thoughts and attention are scattered, do not try to think your way into concentration or peace of mind…
Rather… centre your eyes.
Let them rest on a single point, look straight ahead, resisting the impulse to look around frantically.
You should expect to find the eyes wanting to wander, looking around as thoughts fly in and out of the mind.
Resist the impulse for merely a few seconds or minutes, without faltering and your mind will follow suit.
Calmness will wash over you.
Focus will ensue…
Concentration will be regained.
When you walk outside, notice the tendency for the eyes to wander. Look straight ahead…
When walking in the supermarket practice when walking down the isles that contain things you are easily tempted to buy.
Keep your eyes centred ahead, this will protect you from being swayed into buying something you did not intend on buying.
Where the eyes go, so goes the attention.
Where attention goes, energy flows.
When your mind is not at ease, or you are experiencing uncomfortable emotions, notice how the eyes would prefer looking in any direction other than straight ahead.
Straight ahead is present.
It points to the centre, being truth within the circle of experience.
In the experience of physical or emotional discomfort the mind would rather escape to anywhere else other than the here and now.
This is an attempt to decrease suffering, yet it only increases it.
Such is one reason why we can not rely upon our minds for the cultivation of peace or happiness.
By centring the eyes, stilling them and resisting the impulse to follow their scattered lead, you will draw yourself back to a centre of peace.
When your emotions are challenging and you choose to look ahead as opposed to anywhere but ahead, you will find yourself more able to accept how you feel…
Releasing resistance, surrendering to what is, and embracing the moment, as it is.
This may and most likely will require courage.
Who wishes to be afraid of what resides within themselves?
Is there any way to have peace if you afraid of your self?
A clear no is the answer.
If you desire peace, focus, to enjoy your experience of life and sharpen your concentration beyond what you have until now imagined possible…
Look ahead…
Straight ahead…
And do not waver.
On a final note regarding the stillness of eyes, there is a practice I teach to my meditation students.
That is, the candle practice.
Light a candle.
Place it in front of you.
Not too far,
Not too close.
Rest your eyes upon the candle.
Centre your breath.
Notice moments where your eyes want to wander or jolt to one side, paying attention to some external event. A sound, a smell, a thought, a sight…
Do not move the eyes even though they wish or feel compelled to look around.
Inevitably you will not succeed in pre-empting your impulses 100% of the time.
Yet you will win sometimes… that is what matters.
On the occasion of eyes wandering, become aware of the fact that you have wandered.
Do not hit yourself for allowing this to happen…
It is drawing your attention back from drifting into distraction that you gain sharpness.
Gently draw the eyes back to the flame, and continue resting them upon the light.
This will train your ability to centre your gaze and is foundational in building an effective meditation practice for peace and concentration, especially if you have struggled with focus until now.
Remember…
Scattered eyes, scattered mind.
Repeat it in your mind…
Scattered eyes, scattered mind.
Look ahead.
Active Focus
There is no value in meditating if one slips back into unconsciousness and unfocused attention immediately after.
For lasting benefit in focus and peace of mind, one must continue to be mindful in waking, active life.
This looks like:
- Breathing slowly.
- Slowing down
- Consuming consciously
- Listening intently
- Awareness of the senses
- Awareness of the body and emotions
- Awareness of unconscious thought
- Centring of the gaze
- Practicing one-thing-ness
You should not meditate only for yourself.
Meditate for others, in doing this you will be successful.
Most people who practice meditation and can perhaps achieve deep levels of concentration, yet when the practice ends unconsciousness and reactivity rise back into dominancy.
Speaking over others, reacting to emotions, giving in to cravings and addictions, occupied with anxious busy-ness…
It is as though the practice was all for nothing more than a selfish sense of elation…
A harsh reality for some to accept. Perhaps you…
What is the point in meditating, if awareness does not spread over one’s life?
There is no definitive end to the practice… that is what active focus is all about.
Your passive practice will be for nothing if you do not continue to practice focused concentration throughout your day and activities.
The active practice is just as important as the passive.
Personally, I struggled with this, which is why I am not writing about such learnings.
I needed to learn the hard way.
It did not matter how consistently I was meditating during my morning routine, if for the rest of the day I was scattered, smoking demonic amounts of weed, unfocused, unconscious, and unable to concentrate on what was most important.
Pursuing my life’s work…
Stepping into my role here as a man…
Be ever-mindful.
Ever-focused.
Ever-present.
As undistracted as you can possibly be.
As best as you possibly can…
Breathe consciously…
Focus…
One Thing-ness
Multitasking is a myth and has severe side effects you definitely want to avoid…
If you’re a chronic multitasker or somebody who tends to repeatedly fill gaps of boredom with low-value, high stimulation activity, then you’ve got some serious work to do.
Splitting focus is the best way to guarantee a poor job done.
You might think you’re getting more done, but in reality you’re not.
This is because split attention lowers the quality of your output.
In order to be as effective as you can be, you’ll want to start focusing on doing one thing at a time, with zero distraction.
That goes for both passive and active focus.
Meditating with music or using guided meditations ensures that you do not develop the necessary skill of being able to guide yourself back to moment upon drifting.
Creative or important work done while incrementally scrolling on social media, snacking or distracting yourself in some other way prevents the attainment of high level focus and high quality output.
One Thing-ness is a practice I have used for years.
It helped me in overcoming chronic anxiety back when I was suffering deeply.
Praise God for helping me through a torment I believed would never end.
I found peace in applying my attention both gently and intently to one single task at a time.
Washing the dishes, one at a time…
Enjoying long walks and training in the gym without music, podcasts or being on the phone.
Engaging in meaningful conversations without looking at a screen or interrupting prematurely… practicing active listening.
And writing, like I am now, with no distractions or splitting of attention.
You’ll be a better listener by doing this. A better friend, family member, employee, boss, and any other roles you play.
Whatever it is you’re doing, just do that… nothing else.
Channel your attention in one direction and not only will you gain deeper levels of focus, you’re also far less likely to get bored or anxious as you anticipate the end.
Boredom arises when attention is in the future, anticipating an end and refusing the be in the present.
Treat most things you do as sacred. Have intention that is aligned with your priorities (we will discuss more shortly).
Do each thing for the sake of doing, not to achieve completion.
The journey… not the destination.
Give your attention generously to what is in front of you.
When we’re present and fully focused, we’re simply better at everything.
Not only this…
We experience more peace and fulfilment as by-products of being deeply focused.
What stops so many of us from focusing on a single task and seeing a single intent through, is simply the habit of distraction.
This has been wired into our subconscious through years of repetition, through years of splitting the attention.
As you will come to read soon, it is not a matter of living completely free from distraction…
Perfection does not exist.
The approach I have for you is even better than that.
But first… let’s revisit an old saying that holds within it wisdom we can apply in the cultivation of sharp, consistent concentration.
Out of Sight, Out of Mind
When practicing and utilising active focus, the main point here is to ensure distractions do not win in their demand for your attention.
One-thing-ness takes care of most of this for us, yet there’s more we can do… especially if one struggles to focus on one task at a time without fidgeting and getting distracted.
There is a saying I am sure you have heard before now.
It goes…
‘’Out of sight. Out of mind.’’
This points to a very interesting truth.
You will most certainly benefit if you implement this principle into your active and passive practices. Let me share an example.
Hide from your eyes that which you know has the ability to draw your attention away from the intended focus.
If you know something will easily distract and tempt you while you are concentrating, put it where you can not see it.
Let’s take the example of social media and smartphone addiction. It seem’s fitting considering so many of us are glued to our phones.
Note: smart ‘phones’ are not phones… They are 'pocket computers’. Stop calling them phones and you might start seeing why you shouldn’t have one in your pocket all day.
Some months ago I was finding it incredibly hard to focus on my business and writing…
Whenever I would sense myself getting bored or frustrated with a hard to solve problem, the pocket computer would automatically come out and I would be scrolling on social media.
This became extremely frustrating…
I noticed how attached my device was to me. It would come with me to the bathroom, in the bedroom (which is very dangerous of a morning or night), in my car, to the desk, and anywhere else I would go…
Almost as if it was a part of me… An extension of my brain, or an external limb.
Do you feel the same?
One day I decided to place my phone on do not disturb and flight mode, then in a small cupboard right next to my desk before beginning a period of work.
To my surprise, I was became deeply engaged in working, completely forgetting that my phone existed at all.
There was no temptation to use it, no internal battle taking place as I resisted the urge to scroll…
Nothing…
Placing the phone in a cupboard, or anywhere out of sight and silent, out of mind, allowed my attention to remain strong and intact, engaged in my work.
Not once did I even look for my phone during the work period. There was not a single ounce of temptation or craving…
I wish to emphasise how abnormal this was for me.
Why was this the case? Because the phone was simply out of sight, and therefore out of mind.
I could not see it, therefore It was as if it did not exist and there was no desire to engage with it.
Just think how this principle can be applied in your life.
Sugary snacks, keep them out of sight, or out of the home.
Your desire for them will be starved, giving you strength to say no when you next see them (if over-snacking is a challenge you’re facing)
Pornography… unfollow the women who reveal their bodies on your social media, or remove social media altogether if you do not use it for business. You will experience a significant decrease in your desire for unnatural or unhealthy forms of sexual pleasure.
In islam we say Lower Your Gaze…
Usually this refers to shielding the gaze from women whether physically or digitally.
Some might consider this unreasonable, without of course testing it to see what’s really going on.
I can tell you from direct experience, without any bias towards islam. Looking at women increases our desire for sexual pleasure, which usually ends in a regretful phone spectator session, alone in bed… for most of us.
There was a time where I chose intentionally not to look at women whatsoever, especially when walking around the city centre here in Liverpool, or working out in the gym.
I would look away…
Eventually I felt something I had never experienced before.
It was a sense of being utterly undistracted by the desire for sex and women.
This is a strange sensation to try and portray.
I suggest you try it out for yourself. 30 days without looking at women, physically and digitally.
Watch what it does to your focus, confidence and self worth.
Powers…
As an extension of this out of sight, out of mind wisdom, consider the opposite to be an ally in your journey.
In sight. In mind.
Consider the case of wanting change a behaviour, pick up a new habit, or to start coming up with better ideas.
If you see positive, you’re far more likely to take positive action.
That goes for…
- Fruit
- A Yoga Mat
- Weights
- A Habit Tracker
- Goal Reminders
- Affirmations
- Gratitude Prompts
- Nature
Whatever it may be…
If you see it, it will be on your mind.
If you do not see it, it will not be on your mind.
Use this principle to both protect yourself from degeneration, while propelling yourself towards desired outcomes.
Now… regarding that special strategy for dramatically increasing concentration and discipline, without aiming for the perfection of a life completely without distraction.
Here’s something extremely valuable I learned from a book called ‘Deep Work’ by Cal Newport.
I can already feel the benefits to my concentration, creative output and mental health as I implement what I’m about to share with you.
That is… the principle of scheduled distraction.
Scheduled Distraction
Do not live distracted, scheduling for focus.
Live a focused life and schedule for distraction.
There is nothing innately wrong multitasking, using social media, browsing the internet, checking messages, emails or watching YouTube videos.
The problem is when these activities are an automated, knee-jerk, impulsive response to the slightest rise in boredom, frustration or loneliness.
Over time this programs our brains in to associating such feelings with escaping into low-level distraction.
Often times these are distractions that further damage our mental health and ability to concentrate.
A cycle is created, leading us from poor attention to even poorer attention.
Things like eating junk food and sugary snacks, scrolling, vaping, smoking, checking and re-checking messages unconsciously, seeking to fill any void of silence with something that will occupy our minds and provide stimulation.
Some of which, once again are insanely evil in and of themselves, yet when used as a reaction to boredom degenerate our capacity for concentration.
A mind that is capable of high level concentration must also be allowed to rest.
It is in resting our minds that our capacity for focus is regenerated.
When we don’t allow our minds to rest for a single moment, always seeking some form of stimulation, the cost is our ability to concentrate for a significant stretch of time.
Building a good, fulfilling future depends on goal achievement. Achieving goals is dependent upon out capacity for concentration.
Are quick fixes and short lived, low value distractions worth sacrificing our future for?
Of course not…
So here is what we can do.
Aim to be dominantly focused during the entire day, and schedule in time for distraction.
Usually, distraction is impulsive and wires our brain to associate boredom, unease or free time with low-level activity.
Try scheduling 15 minutes of permitted distraction on every hour.
When you feel boredom arise, sit, continue working, breathe deeply, and wait until your next scheduled distraction period is due.
Outside the 15 minute distraction window, no distraction is allowed!
Trust me when I say that this is a lot more powerful in action that how it may sound.
Each time you do not impulsively escape from boredom, you strengthen your mind and concentration.
With every rep, the knots of attention deficit are being untied.
You’re gaining back your ability for both deep focus and inner peace.
That is… no longer needing to fill every second with activity and stimulation in order to feel ok.
You will become a lot more comfortable with silence.
A lot less irritable when waiting.
Far more productive in your output.
And much more proud of your choices.
Just think of the long term effects that come with eating every time you feel an ounce of boredom.
Weight gain, lethargy, poor digestion…
All of these are damaging to one’s health.
Small, positive choices compound over time into greatness.
The implementation of scheduled distraction will benefit every area of your life.
Be somewhat strict, yet do not expect perfection as always, especially in the beginning.
If you’re so laser focused that you miss a distraction window, resist all temptation to make up for it and simply wait for the next window, on the hour.
This point is essential.
When seeking distraction outside a scheduled distraction window, find something else to do. Something productive, something you know you would usually distract yourself from…
Things like…
- Writing (I’ve written more today than I would have in 3 days, applying this principle)
- Reading
- Meditating
- Praying
- Cleaning
- Tidying up
Distractions are black holes for time and energy.
In years to come, all of that time and energy will have compounded.
The difference between those who are successful and those who are not, is the ability to endure boredom, take productive action, and stick to scheduled distraction time only, as best as possible.
As I write this letter, there is still a habit in my life that I know needs to go.
Smoking tobacco…
It’s shameful to admit this, but I want to keep things as transparent as possible with you.
Considering I was smoking weed 10+ times a day just a couple of years ago, not wanting to live, feeling stuck and confused…
I can surely say I have come a long way.
I’m getting into the best shape of my life, I’m running a business that helps others become better versions of themselves, and I’m back on track to building serious discipline.
But there’s no excuse…
Smoking is not for kings.
Therefore I must let this go.
In a few Mastery Letters I’ll be glad to share how I did so.
I know I deserve better.
I want you too to know that you deserve better.
And I know that smoking is another enemy of focus…
Puffing smoke is not worth the development of my business and positive impact in the world.
There’s no question about it.
For now, I’m only smoking during a distraction window. If I miss my window…
Good.
Confession over…
Changing The Game: Micro vs. Macro Concentration
When we discuss concentration, it is important to understand what is really being defined here.
To concentrate a bulbs light rays into one focused laser means to go from moving in all directions to moving in one direction.
Eliminating all other potential paths for our energy and attention, we cultivate concentration.
Now… our exploration of passive and active focus are what one could call micro-concentration.
Meaning, it is exact, small scale, immediate in the here and now. Micro-concentration is within the current focused activity.
Macro-Concentration refers to the broader picture, the higher plan, the outer perspective.
What do I mean by this?
It means to have a clear direction in life and in simple words, to know your absolute priority…
Reducing or eliminating the amount of time you spend elsewhere is the key here.
I am not the first to acknowledge the power of focusing on just one goal, many have emphasised the importance of this throughout time.
Why is it so important to prioritise?
Without macro-concentration you’re far less likely to make any significant progress towards your goal.
You might be focused on a micro level but you’re not necessarily heading in any defined direction…
Having a greater purpose in mind goes a long way. It is definitely something you will want to consider if you’re interested in making serious progress in health, work, relationships or happiness.
I was the perfect example of an all micro and no macro man.
I was…
- Creating YouTube videos daily (there are over 100 on my channel now)
- Writing every day (yet having nowhere to upload my works too for others to enjoy and benefit from)
- Training every day (whilst neglecting my nutrition and therefore packing on muscle but never getting lean)
- Meditating consistently (but failing to concentrate on any meaningful, future-building project)
And more…
Although my YouTube channel has over 100 videos uploaded, there are a mere 200+ subscribers.
Why?
I was split in various directions, refusing to sacrifice my other interests and desires, which are essential to making significant progress in any pursuit.
What is most important, right now, and how can you articulate your main goal(s) in a way that is simple, clear, and not too narrow or specific.
That will be the macro-focus that you then make progress in, via the practice of micro-focus.
You reach your goal through putting in hours of deep, focused work, without being derailed by other shiny objects, desires, temptations and distractions.
I did not achieve significant success through YouTube because I was simply not committed.
My attention and desires were split.
I wanted to build a successful channel, yet at the same time I was so concerned with growing on other social platforms, building a coaching business, training clients 1:1, learning carpentry, studying permaculture and travelling the world…
There are too many holes being dug here…
Meaningful progress was made in none of these pursuits.
Do you see how this is a macro-version of multitasking?
It is the surest way to guarantee making no real progress.
If you struggle to choose just one thing here’s what I will say.
It should be hard…
There is no sacrifice worthwhile that feels easy.
You’re supposed to feel a little disappointed or upset in giving something up that is meaningful or interesting to you.
Nevertheless, putting all of your energy towards one thing instead of 3, 5 or more will prove invaluable in creating to the results you dream of.
There is however another alternative.
Having two priorities doesn’t make sense. You have your priority, and that is it… by definition.
When you refer to something as ‘a’ priority… you’re deluding yourself.
There is only one.
Do not fear, you will not feel as though you are missing out by prioritising one key area of life.
For all key areas are connected.
Significant progress in one spills over into the others.
This is why single prioritisation works so well.
Fill one cup so much that it floods the rest of your life with goodness.
It will become clearer as we continue to explore.
So… how does one prioritise?
Let’s go through this together.
An Exercise to Prioritise
First, choose your area of priority that needs most attention in your life. If you’re battling between two, ask yourself (would I be willing to sacrifice a little of one of these, in order to better the other?).
This should aid you in your choice.
For me, I found it hard to choose between work and happiness.
I’ve been working on pursuing my life’s purpose and building a business now for 5 years.
I’m glad to say that there’s definitely been progress and some great success stories from my 1:1 clients, yet I feel as though I could be a lot further in business given the time I have had.
This is all because I have been split in my macro-concentration,
Split too much between work and happiness.
Until now…
When I ask myself, would I be willing to sacrifice some happiness in order to get the hard work done, even when I don’t feel like it, to then build something great that has a tremendous impact on others, that allows me to retire my parents?
Of course, is my clear answer.
My priority right now is therefore my work.
Take note, that you can not have everything you want, all at the same time.
There must be some sacrifice, and why is that ok even though contrary to the notion of balance?
Because it is not forever…
The mind says, ‘’oh no, I don’t want to give up happiness, what would then be the point in success if I’m not happy?’’.
This is not a forever sacrifice. This is a season… for me, the season of work.
Eventually, there will be a season where happiness is priority again.
Then there will be a season where relationship is priority.
What’s important to consider here is the paradox of happiness.
I am not happy when I do everything I want to do, whenever I want to do it…
This is an undisciplined life, just like when I was travelling around the world alone, knowing deep down that there was more to life and that I had a deeper purpose to fulfil.
I experience more happiness when I am disciplined. When I am willing to do hard work, especially when I do not feel like it.
When I am structured, restricted, organised and held accountable for my actions, I am happier.
Doing this makes me feel proud of my choices. Eating better, working harder, waking earlier, writing consistently, having a non-negotiable meditation practice, even when I don’t feel like doing it…
This is what makes me feel happy.
Happiness is in progress… Not indulgence.
You get the idea now? What season of life are you needing to be in right now?
Health, Work, Relationships, Happiness? Choose one, consider the one’s you’ll be willing to sacrifice temporarily in order to focus fully on what’s most important now.
Whatever you sacrifice will come back to you multiple times over, for that which you cling to runs away, and that which you detach from seeks you.
Once your priority area of life is clear, consider a slightly more specific goal within that area of life.
For example…
If health is your current priority, is the goal to build an aesthetic physique? To have more energy? To build muscle? To increase your cardiovascular endurance (aka performance)? Or to gain flexibility and mobility?
If it is work, is the goal to increase your productivity, or better your marketing (if you have a business), to increase your profits or to be more organised?
If relationships are the priority, is it your family? Your friends/tribe? Finding mentors? Your network for personal and professional life? Or is it finding a wife/husband for the long term?
In the case of Happiness, is it in spiritual connection? Is it in increasing your mental health? Living your life’s purpose? Inviting more play into your life or giving back to the community?
Within each priority we find various domains of mastery.
Ideally, one priority and one domain are committed to.
This is as focused as you can get.
The logic in this is in understanding that it’s far more sensible to focus on building muscle alone, than to consider building a tonne of muscle, increasing cardiovascular endurance, while losing weight.
“Trying to make progress in multiple things all at the same time is the only way to ensure you make meaningful progress in none of them”
These goals conflict with one another.
That is why choosing 1 for a set period of time and going all in on it is the best approach.
After a few months, you can continue as you are or switch it up…
Macro-concentration brings balance over the long term…
Finally… you want to get clear on the purpose driving all of this.
This is where you ask… why?
Why is it essential that you prioritise (chosen area of life).
Why is it important that you focus on (more specific domain of this area, ie. Productivity is work is your priority, or performance if health is your priority)?
Get clear on the reason why you are doing this.
This will help you stay on track or get back on track whenever you inevitably deviate.
I must also note the importance of granting your chosen prioritisation the reigns over which activities and what information you subject yourself to.
If your main priority is health and muscle gain, refrain from going down the habit hole of content around weight loss for example.
If your main priority is work and productivity, then do your best to consume only content that aids you in becoming more productive.
The reason for this is simple…
Ideas in… ideas out.
The ideas we subject ourselves to massively influence our behaviour and the content of our thoughts.
You’re going to be far more effective in achieving your result and making significant progress if all that is entering your mind is based on your chosen priority.
Everything else will distract you.
It will scatter your mind and lead you to deviate from your most important path, during this given season of your life.
I wish I knew the power of what I’m sharing with you when I started building my own business.
It’s only now that I’m going all in on productivity.
When I find myself about to consume content on any other topic, or something completely unrelated, I stop.
There’s only so much you can focus your mind on at one time.
Consuming content and information on other topics will lead to no level of meaningful progress in that domain.
I had a life-changing experience that demonstrates this well.
When I was 19-20 years old, I became tired and fed up with feeling intimidated and under confident around women, especially those I felt attracted to.
Without knowing that I was applying macro-concentration, I went all in on levelling up my confidence in approaching women, speaking with them, and even getting their phone numbers.
The content I consumed was all around this topic.
My free time was dedicated to going out and approaching women, overcoming my deeply rooted social anxiety and insecurities.
Within a few months my entire life changed.
My confidence was through the roof… I felt like I had finally overcome an obstacle that had bred so much misery throughout my teenage years.
It was because I had no other focus on my mind. No distraction from the real priority.
That was a season of my life where the priority was relationships.
From that experience I gained the necessary self-confidence and belief to pursue anything I set my mind to, including travelling around Europe for 2.5 years with near no money, a backpack, a tent, and a whole lot of faith.
I wouldn’t personally recommend that you go no further than acquiring women’s phone numbers if anxiety around women is something you struggle with.
For now I understand the consequences of promiscuity and getting into the wrong, long term relationships.
The principle here however stands.
Know your priority, get clear on what it is exactly that you need to focus on within that area of priority, align your actions with this and take in only information that aids your progress, and stay connected to your reason for setting this priority in the first place.
Here is an example from my life right now as a write.
From the 4 main areas of life being Health, Work, Relationships, and Happiness…
Current Priority : Work
Current Domain of Mastery : Productivity
Purpose 1 : So I can lead an incredible example for my clients, family and community
Purpose 2 : So I can provide for a future wife and children, giving generously to whomever I wish
Purpose 3 : To be a highly skilled and well articulated author, impacting the world positively
Here are a few more examples, just so you’re clear on how to do this for yourself.
Example 1:
Current Priority : Relationships
Current Domain of Mastery : Confidence (with women)
Purpose 1 : Because I’m tired of feeling insecure and inadequate around women
Purpose 2 : So I am comfortable in being my true authentic self, attracting in the wife I desire
Example 2:
Current Priority: Health
Current Domain of Mastery: Performance
Purpose 1: So I am not the first to get tired in a fight (I learned this is the best way to lose a bout in boxing)
Purpose 2: So I can have more energy and don’t feel lethargic all the time
Purpose 3: So I am fit enough to climb some of the world’s most beautiful mountains
Example 3:
Current Priority: Health
Current Domain of Mastery: Weight Loss
Purpose 1: So I feel confident taking my shirt off in public or on holiday
Purpose 2: So I can look in the mirror and be proud of what I see
Now… do this simple yet powerful exercise for yourself.
Don’t worry about making things perfect.
Just get it done.
Your subconscious mind will clarify anything that needs to be made clearer as you go about your day.
To Conclude
And so…
That is all I wish to share with you this week regarding the training of concentration and development of bulletproof focus.
If I can do this, so can anyone.
Do not buy into the notion that you are doomed by ADHD or some other label that limits you.
Anything is possible…
Concentration requires practice, like any skill.
You must sharpen your mind over time through bringing yourself into the present moment for prolonged periods of time.
Do this through meditation, focused, uninterrupted work and embracing boredom.
Concentration can be trained through two primary modes, active and passive.
Your eye movements are central to your level of focus.
Do one thing at a time…
Reduce distraction not by attempting to eliminate it, but by scheduling permitted distraction throughout the day.
Short attention is a pattern that can be reversed with time, persistence and consistency.
Clarify your priority and current season of life.
Structure your life in a way that facilitates progress within this priority and chosen domain of mastery.
Shield yourself from knowledge and ideas that lead you astray…
Save it for another season.
It’s better to go all in on the direction most important to the betterment of your life, right now.
I thank you for taking the time to read this Mastery Letter.
This topic and my findings during writing this have been significantly life altering.
If you wish to contact me directly, the best place for now is via instagram @usman_unchained.
If you want to work with me on a 1:1 basis, then scroll up and click the link on the right hand side of this page to book a free 1:1 call.
With that being said, I wish you the very best.
Have a great week,
Stay blessed,
Stay focused,
And stay sharp…
Usman
Who is Usman Ali?
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