Everyone loves the feeling of achieving all of the priorities set for the day. But if you don't take the time to write those priorities, you are not going to experience this same feeling. When you write down the tasks you want to achieve for the day, it becomes painful to end the day and see that you didn't accomplish any of those. One of my favorite feelings in the end of the day is to check mark all the tasks that I finished in that day. And so when you write all the things you want to get done, you create a necessity to actually get them done. And when you finish those you feel more motivated and excited to continue working towards your goals.

Every night I set my intentions for the next day, or the things I want to achieve and to fulfill those intentions in priorities. I have to block periods of my time or periods of my day where I have to focus as Gary Keller the author of the one things that you can do two things at Once, but you can't focus effectively in two things at once. Having clarity in priorities is essential to focus intensively. If you don't know exactly what you should be focusing on, you can't really focus deeply. So the slide previously the task, you are going to focus for the next 25 or 45 minutes, make sure you have everything you need to achieve that test and don't switch from different activities in the same period of time. This means that for a certain period of time, you're not doing anything besides working on the intention you set.

I usually focus for 45 minutes in one task, and then I take a break because I deserve it. I try to go for a walk outside. When I've completed three or four blocks of focusing time. It helps me to relax and to recharge my batteries. But I have to admit that I'm a little bit lazy with it sometimes, but I'm trying to go more outside right now. But remember, once you have an intention or a mission, or an ambitious goal, it's easier to know exactly in which thing you should be focusing on everything else that's not part of the plan should be avoided.

Or at least it should only be done when the most important things are done. When you stop what you are doing to browse the web, you waste your energy and willpower, which makes your brain fatigued. And so when you go back to working, you will feel less motivated with less focus and less energy, which will lead you to this cycle of constantly doing other things that are not your main priority. It's really easy to stop working and check social media. Those were designed to grab our attention and to keep us scrolling for the maximum number of hours. And we do seem to like it because every single time we get that new like or we see random things on the internet, we get that dopamine Release in our brains and dopamine makes us feel rewarded.

And of course, our brains love that. And so it's way easier to click on random pages on the web than to focus in our work. But we feel much worse later because we know we haven't accomplished what we really wanted to. So please stop browsing so much because you are stealing from your productivity from your focus, and you are making your brain more tired and fatigued to really work on the things that mean the most to you call you port, one of my favorite authors came up with this equation that illustrates really well the importance of focus. So high quality work produced equals to time spent multiplied by intensity of focus. So assuming that we keep the time spent working a constant, the quality of our work is 100% dependent on the intensity of focus.

We put into that task. Of course, this can easily be discussed. But what matters here is the importance that focusing as on the quality of the work we produce. When you stop working to answer quickly a message, you are not only wasting the time, it took you to write that message, which is usually 10 seconds or 30 seconds the concept of cognitive switching penalty referred by Josh Kaufman in his book, The personal MBA means that every time your brain switches its attention, you are spending energy because your brain has to load the context of another task. And when you go back to the other task, your brain has to load again, the context of that task. So when you're constantly switching from one task to another, constantly working constantly checking your phone, your brain is constantly reloading the context of each of those tasks, which waste is a lot of energy and willpower.

So make sure you start stick to one task at a time.