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What I really want, quite selfishly, is advice on how to do deep work better.
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Because deep work is something that, I mean, all of my team have to do deep work.
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They have to edit code, could be right.
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We're doing a lot more writing than ever before, in part because of AI.
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So we're trying to push against that.
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But in a world that is so distracted, where my phone is there, what advice would you give me for doing deep work predictably well?
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What we call in our lab and in our work, deep work, is a focus sprint.
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Now, a focus sprint is a method of working.
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It's a method of working that, according to research, our research,
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has allowed people to do up to two times as much as they would otherwise do,
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while also reducing the number of mistakes and you feel better because again, you're working in line with your brain and your body.
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You don't have that sense of friction where it's like, oh my gosh, I'm exhausted, you know, after doing one of these sprints, right?
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It feels good to do that kind of deep work.
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So a focus sprint is the method.
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First step.
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How many steps are there in a focus sprint?
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Five.
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There are five steps.
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There are five steps.
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So these five steps will make me 200 % more productive.
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First, set aside time in your calendar in advance to block the time off.
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You benefit from essentially anticipatory networks in the brain and body.
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So if you know, for example, that you have a speech that you need to give,
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a presentation, what's the feeling that you get before like some big event or a big speech that you need to give, like some butterflies?
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You get this like increase in cortisol and adrenaline, right?
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I mean, think about how interesting, amazing our biology is.
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I am sitting at rest.
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and even though i am sitting at rest because i am anticipating
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that i'm about to get up
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and maybe do some public speaking my brain is going to
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help me by giving me an extra boost in cortisol
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and adrenaline and all these amazing things so
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that i'm a little bit more focused and high energy
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and i can deal with the thing it's a bit of a stressor
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so you know especially if someone has a fear of public speaking they might be sitting there
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and they're like you know heart rate goes up their hands start to get clammy.
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Those are all the markers of physiological arousal as we know them to be.
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So we know that if you know a focus sprint is coming, you're going to get a little boost.
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So I'm a huge fan of set it up, know it's coming.
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Like I'm going to sit down and I'm going to do a one hour focus sprint.
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Okay.
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The other beautiful thing about this from a team perspective is if your team can see your calendar,
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they can all see that you're sitting down to do a focus sprint because your calendar is public.
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So it also deals a little bit with that social guilt people feel and that feeling that they need to stay,
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I need to be responsive to all the things.
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And now that you've done that, you go to step two, which is you got to identify what the heck you're going to do.
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And you need to define it.
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You need to break it down in clear, simple terms.
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So instead of saying, I'm going to sit down and I'm going to work on X, unless you're going to finish X,
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that's not going to feel good.
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This has everything to do with dopamine, by the way.
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Dopamine is the brain's primary, consider it a motivation molecule.
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So it's going to get us not only excited and motivated to do a task,
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but it's also going to reward us a bit if we really do more than we even expected, especially.
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Which brings me to a few pieces of advice.
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One, you've got your massive to -do list, yes?
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You're going to shop from that to -do list.
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And you're going to say, in this focus sprint, I'm going to take out this one piece.
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So you have your massive to -do list and you're like, that's the one thing I'm going to focus on, right?
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Just this one.
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And then you're going to take that one and then you're going to break it down into small manageable pieces.
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You're going to break it down.
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And you're going to time block every piece.
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You're going to say, instead of saying, oh, I'm going to work on this deck, I'm not going to finish it,
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but I'm going to work on it.
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You're going to say, I'm going to work on slide three for about, I think it'll take me about seven minutes to finish that slide.
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Then I actually need to probably send a follow -up email to John for the data that I need for slide 17.
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Then I'm going to work on this table that I want to put here and then blah, blah, blah.
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So I want to see in granular detail what the execution list is.
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And this, by the way, increases your dopamine for getting this work done.
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If you're not going to finish it, how is that motivating?
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So the goal becomes an output, not the input.
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100%.
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Okay, that's an interesting one.
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Because I think a lot of us do create a goal, which is an input.
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Like, I'm going to work on this thing, or I'm going to think about this, or I'm going to strategize this not like the output,
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which is the thing that's going to be measurable and come out of this work.
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Yeah.
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Okay.
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That's really interesting.
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It's the outcome with a breakdown.
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Like I want to see an execution list.
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That feels like a lot of work.
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I'm not kidding.
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Give me a minute and a half.
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Here's the problem.
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People start something and I'm sure you've experienced this too.
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Then the moment they get done with, let's say step 1B and they don't immediately know what step 1C is
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or what step two is and it's not clearly outlined
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and it's not just a execution mode like a machine they go what's the next step what should i do next people,
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that's when you lose people.
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That's when you lose your focus.
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In deciding what the next step is, this is a sprint.
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I don't want you to figure out how to play the game when you're in the middle of the game.
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We need to outline what the heck the game is.
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And then you're going to go into it and be like, let's go, sprint.
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And we go, go, go, go, go.
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So you block the time.
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You've communicated to the people on your team.
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They know what's happening.
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You're benefiting from all those amazing hormones and those anticipatory networks.
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Then, step two, you set the goal.
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And the goal is an output and it's specific and it's broken down into sub goals.
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Yes.
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And by the way, you've got in here, a diary.
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So if you've got a daily planner of sorts, something like this, I want you to treat your to -do list, your massive task list.
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I know you've got one.
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We all have one like your refrigerator.
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Do you have urgent items on your to -do list?
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Like what is the thing?
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Did you defrost chicken?
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Because that's a ticking time bomb that needs to get used.
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So every single day you wake up in the morning and you're about to choose what are my, I call these, by the way,
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in our lab, MITs, your most important tasks.
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Your MITs or your most important tasks are the one, two, maximum three things on any given day
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that you would want to accomplish if you want your day to be a success.
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So we've got a little chart there, I think, of the MITs, right?
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Yeah, we do.
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Every single day, I want you to, in a way, open up the refrigerator, open up the pantry, open up the freezer.
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And I want you to ask yourself first, first, how much time do I have available today?
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Three hours.
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That's a good day.
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That's a good day.
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Like uninterrupted focus time.
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Not uninterrupted, but I can make it uninterrupted.
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Beautiful.
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We'll take it.
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Three hours is beautiful.
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Yeah.
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Now you open up the fridge, the pantry and the freezer and you ask yourself with this three hours, What are my MITs?
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What are the most important tasks that if I were to do them today would make my day a success?
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Another phrasing for this that we've done research on is, what will your future self thank you for?
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It's an interesting question because we often reach for the easiest things.
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And there's the thing that we're not quite ready to do yet because we don't have the information.
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And maybe it's a little bit out of our era of competence we don't like finance, we don't like investment, we don't like operations.
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So we avoid that and we kind of, you know, it's like opening the fridge as you say.
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And we reach for the thing that we know we love, like, and we do that.
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Those are LITs.
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LITs, like an email, a DocuSign, right?
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I always say like toilet paper from Amazon or something, like whatever.
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Like the little tiny things that will take five minutes,
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a couple minutes, but it makes me feel like I can cross something off and it's like I've done the thing,
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I've done the thing, I've done the thing.
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These are the easy things to do that make me feel a sense of progress.
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We consider these, by the way, these LITs fast dopamine.
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And my humble opinion is most of the things that push our businesses forward,
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the things that push our lives forward are typically here to the right.
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They're the slow dopamine bits.
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And I'm not suggesting, by the way, that you don't do LITs.
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My suggestion is you identify one, two, or a maximum of three MITs that are actually going to push you towards your goals,
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your long -term goals of things that actually matter.
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And I assure you the LITs will fill in all of the other nooks and crannies for your day.
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Like if you've got an uninterrupted hour, that's when you attack one of these MITs.
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And then if you've got 15 minutes between some meetings and calls, you shove the LITs in there.
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So MITs are most important goals.
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LITs are least important goals.
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Okay.
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So going back to the focus sprint, when we said step two is set the goal, what you would ideally do,
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and this is, by the way, you could do one of two different kinds of sprints.
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You could do a sprint on one MIT.
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And what you would do is you take that MIT and then you would actually break it down into small manageable chunks.
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Okay.
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Okay.
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In order for me to do that big MIT today in this one hour of time, I'm going to spend 20 minutes on this,
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15 minutes on this, five minutes on this, three minutes on this.
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So you make an execution list, or you could do an LIT sprint.
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You could do like 15 LITs.
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Are we assuming that people will know what the MIT is?
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Like, I look at this list of 69 things on my to -do list.
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How do I, is there a way for me to know which one is the most important?
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If you don't know, then I would, that would urge us to take an even further step back and sort of do
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a bit of awareness training on what your long -term goals are.
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Where do you want to be, both personally and professionally, let's say, in five years?
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What is your Everest?
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What is your Everest?
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If you have a sense of what your Everest is, you then ought to have a sense of what your next step is.
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If Everest is that way, you're not going to go this way.
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That way is also quite dangerous.
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And I will say this.
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I'm a huge fan of talking about death because I find that it puts everything into perspective.
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My humble opinion is that the best framing is to really think about yourself on your deathbed.
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is if you take yourself onto your deathbed and you think to yourself, and truly, by the way,
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you can visualize this right now, even with me.
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Let's say you're the tender age of 110 with all of the modern technology and longevity medicine that's going to come out.
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What, looking back on your life, do you need to have experienced,
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accomplished, done in order for you to leave with a smile on your face?
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And to just say, it's been real.
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I did good.
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I had an amazing life.
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I did what I wanted to do here, and I'm ready to go.
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See what's next.
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What's your answer to that?
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i want to have loved deeply
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i want to and this is my own
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and i don't know where this comes from we probably need a therapist
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i'm on with us to unpack this one
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but i'm a firm believer in servant leadership i think
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i've been put on the planet to to help in whatever ways
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that i can so my job is to serve
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and to make this world a better place with what I do and what I can bring to the table.
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And that's my obsession.
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And it's come at a great cost of not doing a lot of other things
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and not having a lot of what maybe other people see as fun or personal sacrifices,
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but it seems to be the flavor of my mind,
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is that I'm squarely focused on building better systems for humanity.
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It was very clarifying when you asked me to do that as well, because when I closed my eyes and started thinking about my deathbed,
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I was in a room, and what I noticed was first and foremost, who was there.
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That was the first thing.
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And then my second thing was, what do they think of me?
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So I imagined my romantic interest being here, and then I imagined all of my kids being around on the bed.
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And I imagined what they thought of their dying father.
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And there was really like three things that I wanted them to think.
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I wanted them to think that I achieved things that they can too, and to be evidence of that.
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The second one was around that I'd made the world a better place.
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So they were clear on the philanthropic impact that their father had had.
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So that was really clarifying because it basically gave me three clear priorities, which are like family and having a big family,
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being a good role model to them, and then them having evidence that me being here was net positive to planet.
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But it was really clarifying, because there's really three things that matter.
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So that gives you your direction.
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Yeah, it does.
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So if you wake up every single morning, now with that level of clarity… I can go, the Skittles are not going to bring me closer.
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Fuck the Skittles!
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Yeah, fuck Skittles.
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Like, what is that?
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In what way?
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Who on their deathbed is sitting around and going,
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damn i wished i watched more netflix netflix please don't come after me who's sitting around going damn
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i wish i spent more time scrolling and less time with my kids
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or less time on my mission on my obsessive mission like nobody um brawny ware is a hospice nurse
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and she sat with many many dying individuals what an honor to do such a thing
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something that I hope to do in my lifetime
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is to sort of exercise my death doula skills and to be with folks who are passing on.
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And what an honor it is to sit with them because, oh boy, you get some clarity.
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So she asked these people, what are your regrets?
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And she would keep a log of the answers they gave.
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And the number one regret across all of the people that she asked this question to who were dying was,
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I wish I lived a life more true to myself.
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Cared less about what others thought.
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So for you, Stephen, it sounds like all
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that matters to you at the end of the day is what your family thought of your accomplishments
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and how you spent your time.
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It's how you think.
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And by the way, it's not even them because you'll never really know what the other person thinks.
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We come into this world alone and we do die alone, no matter how much we love each other.
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This is one of the paradoxes I find of love and human connection,
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is that from that first cry that a newborn screams out when they're born, they're crying out for connection.
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They're scared and they're saying, wait, I feel disconnection in this moment.
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I was connected before and now I feel disconnected.
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And they're seeking connection.
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I think humans, we are...
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Thank you.
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seeking this connection and this belonging for the rest of our lives.
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But the paradox of it, the mindfuck of it, if I may, is we'll never get it.
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We die alone.
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Like, I will never understand your mind.
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This is the fascinating thing about consciousness.
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You have your consciousness.
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I have mine.
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And even moment to moment, my consciousness now in this moment is different than it was the last moment I've changed.
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things continue to change and evolve.
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The same moment never repeats itself, which means the same self never repeats itself.
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Every second that's going by, I am in fact Sahar v 100 million and then the next moment it's another and the next moment it's another.
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Like we continue to be dynamic, but that's its own little rabbit hole.
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But on that own little rabbit hole, there's moments, I completely agree and accept what you're saying.
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There are these moments when you just feel like your consciousness is doing the tango with someone else's.
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It is intertwined.
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And you can, as I say, everyone can think of those moments when you look at someone and you go, I don't know what it is,
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but at some deep level, me and this person, our consciousness is dancing.
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It's connected.
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And that's a very real thing.
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I experienced it a lot on this podcast because you know, I sit here with someone for three hours, talk about their childhood, their trauma, whatever.
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You feel a deep, deep sense of connection to this other human being sometimes.
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It can be a spiritual experience in a weird but enjoyable way.
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I think you hit the nail on the head there.
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I think it's spiritual.
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I think it's energetic.
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I think when we feel that experience of what, by the way, feels like flow, I don't know if it feels that way to you,
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but you feel in flow with the other.
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If you and I can connect in that plane, and I felt it, by the way,
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even when we were just doing that bit about the deathbed and talking about consciousness.
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And I felt your eyes just all of a sudden zoomed in.
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And I even was, I wasn't really focused on you necessarily in that moment.
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There was something about me expressing, I think what is necessary for two humans to have that flow together,
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together, that energetic dance together, is a loss of the sense of self.
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I think the self must die in those moments, and it does when we completely lose ourselves in this we.
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I think when we are stuck in our own self and identity, then I am aware of another.
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I am aware of your perception of me, and you will be aware of my perception of you.
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But I think those moments where it feels just magic and we've completely blended,
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that I'm no longer thinking about you as an other and I as I.
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I and you have become this energetic we.
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But again, that bit more spiritual.
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No, but it perfectly dovetails into work
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because we can all think of flow states where we dropped into work and three hours passed.
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We had no idea that time was passing.
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We were so in.
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And it, to some degree, feels the same as those moments.
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Like, when I'm really into my work, I just, time does stop, and I'm so glad it did.
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I didn't even notice time was a thing.
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And that's actually the same as being a podcast.
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When you have really great conversations, you walk out and you go, what, four hours?
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What the f* happened?
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Like, so...
303
Okay.
304
So you've set your goal, you have your execution list, you've taken your MIT, you've broken it down,
305
you've made it as easy and simple as like a list of LITs.
306
Yes.
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Another way, by the way, to describe this is an MIT slow dopamine is like a rat going through a maze
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and there's a big hunk of cheese at the end of the maze.
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But that's a lot of work.
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That is a long, arduous journey to get to that hunk of cheese.
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Whereas fast dopamine and LITs are like little bits of cheese that you're like, can you just eat that crumb?
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And it's like, sure, that seems easy enough.
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Eat right there.
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Right.
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So the goal is to make your MITs as easy as a list of LITs.
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And how you do that is you take that big hunk of cheese and you sprinkle it throughout the maze.
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So you make your big Everest seem like a series of one step to the next step to the next step.
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Lao Tzu said it best.
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A journey of a thousand miles begins with a single step.
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My husband just climbed Mount Kilimanjaro.
321
Oh, wow.
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Yeah.
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Amazing things that I do not choose to do.
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You said no to that.
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I said no to that.
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That's exactly what I do know how to say no. It's typically with really difficult physical feats.
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I have my own, but I prefer the mental ones.
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But yeah, he climbed Mount Kilimanjaro.
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And when he came back, he said that the mantra of these amazing Sherpas that take you up and down, that come with you.
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By the way, they're superhuman.
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Like literally running up and down this mountain, even with all of the elevation, as if it's nothing.
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It's like drinking water with them.
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It's amazing.
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And carrying a bunch of shit with them.
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It's amazing.
336
Magic.
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Magic.
338
But he came back and he said what really stuck with him, and it's become a thing that we say to each other sometimes.
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And all of these amazing guides would keep telling everybody, hey, pole pole.
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Slowly, slowly.
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Pole pole.
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Pole, pole.
343
Slowly, slowly.
344
It's the only way up to the top.
345
If all you focus on is the Everest, you will not get there if you don't focus on taking the step.
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Every day, a little closer, a little closer, a little closer.
347
You speak to Olympic athletes, they do the exact same thing.
348
That's what I was thinking of.
349
I was thinking of sitting here with Sir David Brailsford, who's the guy quoted in the first chapter of Atomic Habits,
350
turning the British cycling team around, marginal gains.
351
Beautiful.
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He's a good friend of mine on and off camera.
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And everyone knows about the marginal gains idea, focus on the smallest things.
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He said to me on air, he said he banned his team from thinking about the podium, which is very much what you're saying as well.
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And he really got them focused on like today's work.
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So this phrase emerged that I say to my team, I've said it three times this week, pedals over podiums.
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And what that means is like, really focus on the pedals today.
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Because he said that when he had Christopher Hoy,
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you know, again, he took the British cycling team from being down and out to the greatest of all time.
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When Christopher Hoy was thinking about the world record or the podium, whatever, his time would get worse.
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And when he got Christopher Hoy, if he got him to sort of drop into a meditative state and ban him thinking about that,
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not only would his time get better around the velodrome, but Christopher Hoy would get off the bike and say he couldn't remember the cycle,
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which I think is this flow state.
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It is.
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Other remarkable thing that he said to me off camera was he went,
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Stephen, when we started focusing on the small things and broke goals down into really, really small goals, people stopped leaving at 5 p .m
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and started staying till 1 a .m in the morning because we felt like we were going somewhere.
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And this is what I referred to as from that conversation as the progress principle, which is like the feeling of progress.
369
And there's this incredible
370
Harvard Business Review study where they asked people what their favorite day in work was, and it was when they had a small feeling of progress.
371
So it really resonated with me when you said,
372
turn the like MITs into these LITs because the reason I like the LITs is because I get the progress principle.
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Yes.
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I get the like, oh, I'm making, I feel like I am going somewhere.
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Yes.
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The MITs, it's hard to get that feeling unless you do what you just said, which is breaking them down.
377
Yeah.
378
If you love the Dariova CEO brand and you watch this channel, please do me a huge favor,
379
become part of the 15 % of the viewers on this channel that have hit the subscribe button.
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It helps us tremendously.
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And the bigger the channel gets, the bigger the guests.
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione si basa sul video “Neuroscientist Reveals SIMPLE Way To 10x Your Focus”. Questo video contiene 380 frasi e 4393 parole da ripetere con lo shadowing. Il parlato dura 22:39. Chi parla va veloce, circa 194 parole al minuto: aspettati suoni legati e ridotti. Il 86% delle parole rientra nelle 3.000 più comuni dell’inglese; conviene studiare le altre prima di iniziare.
Vocaboli chiave di questo video
15 parole del video che vale la pena imparare, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| sprint sostantivo | /spɹɪnt/ | velocità, sprint |
| pole sostantivo | /pəʊl/ | polo |
| consciousness sostantivo | /ˈkɑnʃəsnəs/ | conoscenza, coscienza |
| execution sostantivo | /ˌɛk.sɪˈkjuː.ʃən/ | esecuzione |
| output sostantivo | /ˈaʊtpʊt/ | risultato, produzione |
| spiritual aggettivo | /ˈspɪɹɪt͡ʃuəl/ | spirituale |
| calendar sostantivo | /ˈkæl.ən.də/ | calendario |
| slide sostantivo | /ˈslaɪ̯d/ | scivolo |
| clarify verbo | /ˈklæɹ.ɪ.faɪ/ | purificare, chiarificare |
| energetic aggettivo | /ˌɛn.əɹˈdʒɛt.ɪk/ | energico |
| maze sostantivo | /ˈmeɪz/ | labirinto, meandro |
| boost verbo | /buːst/ | incrementare, potenziare |
| regret verbo | /ɹɪˈɡɹɛt/ | rimpiangere, rammaricarsi |
| input sostantivo | /ˈɪnpʊt/ | immissione |
| principle sostantivo | /ˈpɹɪn.sɪ.pəl/ | principio |
I phrasal verb che sentirai
| Parola | Significato |
|---|---|
| open up verbo | aprire |
| come back verbo | tornare |
| sit down verbo | sedersi, accomodarsi |
| figure out verbo | scoprire, rendersi conto |
| get off verbo | scendere |
| get up verbo | alzarsi |
| go through verbo | attraversare |
| go up verbo | salire |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- One, you've got your massive to -do list, yes?
- You're going to shop from that to -do list.
- You're going to break it down.
- If you're not going to finish it, how is that motivating?
- What's your answer to that?
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Frasi condizionali if + frase, will/would + verbo — una condizione e il suo risultato | If you don't know, then I would · if I may, is we'll never |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | has allowed · you've done · you've experienced |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | two, which is · goal, which is · priorities, which are |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | is set · i've been put · was connected |
Pronuncia a cui fare attenzione
Chi parla usa 110 contrazioni e forme ridotte, come I'm, you're, don't. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: athlete /ˈæθ.liːt/, therapist /ˈθɛɹəpɪst/, deathbed /ˈdɛθˌbɛd/, philanthropic /ˌfɪl.ənˈθɹɑ.pɪk/
- I suoni “sh” e “zh”: consciousness /ˈkɑnʃəsnəs/, execution /ˌɛk.sɪˈkjuː.ʃən/, perception /pɚˈsɛpʃ(ə)n/, accomplish /əˈkɑm.plɪʃ/, essentially /ɪˈsɛnʃəli/
- Parole lunghe — attenzione all’accento: execution /ˌɛk.sɪˈkjuː.ʃən/, energetic /ˌɛn.əɹˈdʒɛt.ɪk/, refrigerator /ɹɪˈfɹɪd͡ʒ.əˌɹeɪ.tɚ/, adrenaline /əˈdɹɛnəlɪn/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: humble /ˈhʌmbəl/, heck /hɛk/, whereas /(h)wɛɹˈæz/, humanity /hjuˈmænɪti/, hormone /ˈhoɹmoʊn/
- Consonante finale — senza aggiungere una vocale dopo: sprint /spɹɪnt/, consciousness /ˈkɑnʃəsnəs/, output /ˈaʊtpʊt/, slide /ˈslaɪ̯d/, energetic /ˌɛn.əɹˈdʒɛt.ɪk/
- /æ/ — più aperta della “e”: calendar /ˈkæl.ən.də/, clarify /ˈklæɹ.ɪ.faɪ/, podcast /ˈpɑdˌkæst/, rabbit /ˈɹæbɪt/, clarity /ˈklæɹ.ɪ.ti/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Inizia a velocità 0,75×, fai shadowing frase per frase e torna alla velocità normale quando diventa facile.
- Registrati e confronta con l’originale, facendo attenzione a parole come sprint, pole, consciousness.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.