Thread by @matt_gray_

The cost of distraction is the person you could’ve become.

If you suffer from distraction, read this.

My Deep Work routine:

As an Autopreneur, I've learned that the key to success is not just working hard, but working smart.

One of the most powerful techniques I use is deep work - focusing intensely on a single task without distraction.

Here's my deep work routine to help you master anything:

Turn Off Your Phone

Notifications, calls, and texts are the enemy of deep work.

When I'm in deep work mode, my phone is on airplane mode or in another room.

If you service low-leverage tasks, you sacrifice energy from higher-leverage activities.

It's a zero-sum game.

Reduce Multitasking

Studies show that multitasking reduces productivity by 40%.

When I'm doing deep work, I focus on one task at a time.

I break projects into small chunks and work through them systematically.

Multitasking is the ability to screw everything up simultaneously.

Practice Mindfulness And Meditate

Before starting a deep work session, I take a few minutes to meditate.

This helps clear my mind, reduce stress, and increase focus.

Mindfulness gives you time. Time gives you choices.

Choices, skillfully made, lead to freedom.

Get More Sleep

Adequate sleep is crucial for cognitive function and productivity.

I aim for 7-9 hours per night to ensure my brain is well-rested and ready for deep work.

Practice does not make perfect. It is practice, followed by a night of sleep, that leads to perfection.

Focus On The Present Moment

During deep work, I aim to be fully present with the task at hand.

If my mind starts to wander, I gently bring it back to the present.

This takes practice, but you can train your brain to focus.

Take Breaks

Paradoxically, taking breaks can actually improve your focus.

After 60-90 minutes of deep work, I take a short break to recharge.

I'll go for a quick walk, do some stretches, or just rest my eyes for a few minutes.

Because taking a break can lead to breakthroughs.

Connect With Nature

Whenever possible, I do my deep work sessions outside in nature.

The fresh air, natural light, and greenery have a calming effect that aids concentration.

I believe nature is not a place to visit; it is home.

Train Your Brain

Deep work is a skill that can be trained and improved over time.

Start with shorter sessions (25 minutes) and gradually increase the duration as you build your focus muscle.

Continuous improvement > Delayed perfection.

Exercise Daily

Regular exercise is one of the best things you can do for your brain.

It increases blood flow, releases endorphins, and promotes the birth of new brain cells.

Movement is a medicine for creating change in your physical, emotional and mental states.

Eat Clean

The food you eat directly impacts your cognitive function.

I fuel my deep work sessions with nutrient-dense whole foods like veggies, nuts, and lean proteins.

I avoid sugary snacks and processed foods that cause energy crashes and brain fog.

You are what you eat.

Listen To Music

The right music can help you get into flow state and drown out distractions.

I have a dedicated deep work playlist with instrumental tracks that put me in the zone.

Music is therapy

It is a communication far more powerful than words, and far more efficient.

Set A Daily Priority

Each morning, I identify my #1 priority - the task that will have the biggest impact on my goals.

I block off time for deep work on this task before anything else.

The key is not to prioritize what's on your schedule, but to schedule your priorities.

Use A Timer

To build a deep work habit, I use a timer to track my sessions.

I set it for 60-90 minutes and work intensely until it goes off.

Seeing the timer ticking down creates a sense of urgency and helps me stay on task.

I use the Pomodoro technique to include breaks.

Have Fun

Deep work doesn't have to be a grind. I approach it with a sense of curiosity and playfulness.

I choose topics and projects that genuinely interest me so it feels more like play than work.

When work becomes play, and play becomes your work, your life unfolds.

Have An Exciting Mission

Ultimately, deep work is most effective when aligned with a meaningful mission.

For me, it's helping 100M founders automate their business and hit $5M profit per year.

Define your own inspiring mission to fuel your focus.

If you want to achieve mastery in your field, you need to put in deep work.

By following this routine consistently, you'll be amazed at how much you can accomplish in a short amount of time.

It's not about working more hours - it's about making the hours you do work count.

"Deep work is the superpower of the 21st century." - Cal Newport

Master the art of deep work, and you'll be able to learn anything, build anything, and achieve anything you set your mind to.

It’s the first step towards the life you always dreamed of.

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