WEBVTT

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Hi, I'm Alina, a programmer,
teacher, and life-long learner.

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Along with programming a computer,
I'm fascinated with the programming of

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your brain and how individuals
can reach their full potential.

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Our brain uses two modes when it comes to
learning, focus mode and diffuse mode.

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In focus mode, you're concentrating on the
new skill that you're attempting to learn.

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To be most effective,
we need to ignore distractions and

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be able to give our full
attention to the task at hand.

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This is probably what you think about
when you hear the word learning.

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But diffuse mode is also important.

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In diffuse mode you let your mind wander.

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This allows your brain to jump
from concept to concept and

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connect the dots to build
the larger picture.

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Without these neural connections you can
only gain a narrow understanding of

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a new idea or skill and we'll have a hard
time making use of that knowledge.

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You may be able to solve
a specific problem but

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be unable to use that same knowledge
to solve additional problems.

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You need both the mechanics of how the new
concept works as well as the broad

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understanding of how the new concept fits
together with what you already know.

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A focused beam of light works well for

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allowing us to see the details
of an individual object.

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But when we diffuse that
light into a broader beam,

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we can more easily see how all
the objects in a room fit together.

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It can be challenging to develop a strong
mode of focus because of the distracted

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environment in which we live.

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With all interconnected smart devices and

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social media we are continually
bombarded with information overload.

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Add to that the fact that multitasking
is seen as a positive quality plus

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dopamine rush each time we complete
small task on us to do least.

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Sometimes we also mistake busyness for

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productivity when we're just
moving information around.

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Then there's our own internal
struggles with procrastination.

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Instead of writing that report
that we've been dreading,

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we suddenly feel very motivated
to clean our work space or

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organize the music collection
we've been putting off for years.

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[SOUND] These distractions cause us to
live in a state of continual partial

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attention.

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This is followed by feelings of failure
when no matter how much time and

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willpower we exert, we're unsuccessful
in producing high output and

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preventing procrastination.

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So how do we train our brains
to prevent procrastination and

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more fully engage in focused mode.

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And how can we best use diffused mode?

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I've collected some of the best tips for
helping you do just that.

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First you should prepare your body.

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Exercise clears toxins from your brain
to allow us to think more clearly.

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It also infuses our brain cells with
the oxygen they need to operate.

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Fueling your brain with healthy
fats such as eggs, nuts, and

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avocado supplies energy and
increases production of neurotransmitters

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which are the vehicles of
communication within your brain.

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Caffeine is a drug and
should be used accordingly.

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Try exercise to help you wake up and

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not having your first cup of
coffee until mid morning.

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Next you should prepare your mind.

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Our brains crave routines and
schedules and

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can benefit greatly by
knowing what to expect.

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Break your time into chunks of focus and
diffuse time.

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Your brain wants roughly an hour on,
15 minutes off.

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Another popular method people
use successfully is the Pomodoro

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technique; a set pattern of focus and
break time.

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Within each focus period
make sure that you

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decide exactly where you're
going to apply your focus.

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And finally prepare your space.

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Turn off distractions.

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Turn off your cellphone or
leave it in another room.

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If you're working at a computer,
disable the Internet, or

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maybe just close applications you
don't need and turn off notifications.

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Find a clean, quiet space when possible.

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Wear headphones.

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The sounds we hear can also
impact our productivity.

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Try listening to nature sounds or
white noise.

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You could also try music without lyrics or

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check out some specific playlists
designed to help you focus.

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Repeating the back and
forth between focus and

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diffuse mode will help your brain
perform at optimal capacity.

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I have two final pieces of advice.

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Learn something new before bed.

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Your brain does some of its best
diffuse work while you're sleeping.

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And finally, get started.

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Take something that you've been putting
off and push yourself to work on it for

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just five minutes.

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Often this will help you get over
the hurdle of procrastination and

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on to actually completing the task.