Бесплатный фрагмент - Trick: how to tame a squirrel in your head

Alexey Goldman

Trick: how to tame a squirrel in your head

Chapter 1: Meet Your Squirrel: Why We Can’t Sit Still (Mentally)

Picture this: a cute but mischievous squirrel, hopping from branch to branch inside the head of a person trying to focus on a book or computer.

You sit down to work, read, or just think about something important. And then… it starts! A thought about unread messages pops up. An idea for dinner surfaces. You feel the urge to check the weather. Oh, look, a bird just landed outside the window — how interesting! Sound familiar? Congratulations, you have a Distraction Squirrel living in your head!

Don’t panic, everyone has one. And you know what? It’s not your fault! Your brain is just… very eager. Too eager.

Why is the Squirrel so hyper? (Thanks, evolution!)

Long ago, when our ancestors lived in the wild, those who survived were the ones who noticed danger (a bear in the bushes!) or new opportunities (a juicy fruit on a tree!) the fastest. A brain that constantly scanned the environment, sought out novelty, and reacted to every movement or sound was incredibly useful. It saved lives!

The problem is, our modern world is a veritable THEME PARK for the Squirrel! Back then, the «tiger» was a real predator. Today, it’s:

Beeeeep! Phone notifications (messages, likes, news).

Blink, blink! Dozens of browser tabs, ads on websites.

«Urgent!» Colleagues, family members, the feeling that you need to do a hundred things at once (multitasking).

Just a random thought: «I wonder what’s on social media? Did I remember to pay that bill?»

Our ancient brain perceives all these signals exactly the same way our ancestors perceived a rustle in the grass! It has to react, to check: Is this danger? Am I missing something important? And so the Squirrel goes nuts!

Your Attention is a Garden

Imagine your attention is a beautiful, well-kept garden. Growing in it are your important thoughts, ideas, and tasks — your favorite flowers and trees. The Squirrel represents the weeds constantly trying to sprout. The modern world bombards your garden with millions of these weed seeds (notifications, temptations, anxieties). If you don’t tend to your garden, the weeds will quickly take over, and your flowers won’t have enough space or light.

Why do we sometimes feel like we have «brain fog»? That’s our garden, cluttered with the weeds of distraction. The brain is overloaded with signals it feels obligated to process. It struggles to find the right thought amidst all that noise.

So what do we do? Surrender the garden to the Squirrel? Not a chance!

The first step to managing your Squirrel is to recognize it and understand why it behaves this way. Now you know: your Squirrel isn’t an enemy, but an ancient survival mechanism that’s just a little out of place in the digital age. You are not lazy or disorganized! Your brain is just doing what evolution designed it to do — scanning the world for what’s important (or what seems important).

Practice: «Squirrel Spotting» — Let’s do it now!

To start taming your Squirrel, you first need to understand what specifically gets it so excited in your life.

Grab a piece of paper or open the notes app on your phone.

Pick ONE ordinary day (today or tomorrow).

Throughout that day, write down EVERYTHING that actually distracts you from what you wanted to be doing. Don’t filter! Write down everything:

«Checked phone (just because)»

«Heard colleagues talking, started listening»

«Remembered I need to buy milk»

«Opened a social media app»

«Reached for a cup of coffee/tea (even though I didn’t really want it)»

«Bird outside the window!»

«Thought: „What’s for lunch?“»

«Phone rang (wasn’t important)»

«Googled something unrelated to the task»

«Felt anxious, started ruminating on a problem»

«Child/partner/cat distracted me»

«Scrolled through a news feed»

«Thought about yesterday’s conversation»

Don’t judge yourself! This is just research. No «ugh, I’m so easily distracted.»

(Insert simple infographic: Icon of an eye + Icon of an ear + Icon of a brain. Arrows pointing to labels: EXTERNAL DISTRACTIONS (sounds, people, screens) and INTERNAL DISTRACTIONS (thoughts, worries, memories))

What will this practice do for you?

Awareness: You’ll clearly see which «tigers» (real or imagined) most often steal your focus. Are they external (phone, noise, people) or internal (thoughts, worries)?

Stress Reduction: Understanding that this is normal and not unique to you reduces guilt.

A Basis for Action: Knowing your main «squirrels» will allow you, in the following chapters, to choose the best tools to calm them down or protect your «attention garden» from them.

Your Distraction Squirrel is not a life sentence of scatterbrained-ness. It’s a legacy from the past, colliding with the chaos of the present. The first step toward focus is to stop blaming yourself and start observing. You’ve just taken that important step by doing the «Squirrel Spotting» practice!

Micro-Habit for Today: Just jot down 3—5 distractions that «caught» you in the next couple of hours. No need to catch them all! Just start noticing.

Next Up: In the next chapter, we’ll figure out what focus actually is and why it’s like a muscle that can be trained (but that also gets tired!). We’ll learn about the «laser beam» and «flashlight» in your head. See you then!

(Image: A person smiling, looking at a calm squirrel sitting on their shoulder, now not jumping but holding a tiny nut.)

Chapter 2: What «Focus» Really Is (And Why It Gets Tired)

In the last chapter, we met our jumpy Squirrel and understood why it loves to distract us so much. Now, let’s figure out what exactly this «focus» is that the Squirrel is so eager to steal? And why does it sometimes feel like your brain is full of mush at the end of a long day?

Imagine your attention is a magical flashlight in your hands. It can operate in two modes:

«Laser Beam» Mode: Narrow, powerful, bright! You direct it precisely at one thing — an important report, a complex paragraph in a book, a conversation with a loved one. The whole world around you seems to disappear, leaving only this beam and what’s in it. This is a state of deep focus, where you’re doing something truly complex or important. (Remember those times you were so engrossed in a task you didn’t hear someone calling you? That’s it!)

«Flashlight» Mode: The light is wide but not very bright. You use it to illuminate a lot of things at once: the general environment, sounds, your own thoughts, body sensations. This is scattered attention. You need it to avoid tripping on the street, watch several pots on the stove, listen to music in the background, or just daydream. The Squirrel loves this mode — it’s easy to jump to something new here!

Both modes are important! The problem arises when we can’t switch to «Laser Beam» mode when we need it, or when it keeps switching to «Flashlight» mode against our will.

Why Focus is a «Muscle» (And It Gets Tired!)

Now for the most important part: your focus is like a muscle. Yes, really! You can train it and make it stronger. But, like any muscle, it gets tired from exertion!

In the morning, after rest (hopefully a good night’s sleep!), your «focus muscle» is strong and fresh. It’s easier to switch on the «Laser Beam,» and it can shine for longer.

By the end of the day, especially if you’ve been constantly fighting the Squirrel (checking social media, switching between tasks, reacting to notifications), your «focus muscle» gets depleted. It becomes harder and harder to hold the beam steady. It trembles, jumps, and wants to turn into the scattered «Flashlight.» This is exactly that feeling of «brain mush» or «fog.» You’re not getting dumber! Your attention is just tired.

Why «Doing Everything at Once» (Multitasking) is the Main Enemy of Focus

«I’m great at doing a hundred things at once!» many people proudly claim. But science (and your tired «focus muscle») says: true multitasking for complex tasks doesn’t exist! The brain cannot fully concentrate on two thinking tasks at the same time. What is it really doing?

It’s switching rapidly between tasks, like a juggler with balls.

Every single switch costs energy! Imagine you’re working on a report (your «Laser Beam» is shining on it). A message comes in — CLICK! — you switch the beam to your phone, read it, maybe even reply. Then — CLICK! — you try to return to the report. But to get back, your brain has to «reload» all the report data into its working memory, remember where you left off. It’s like rebooting your computer every single time!

What happens?

You waste MORE time overall: Each switch eats up precious seconds (or even minutes) for «getting back up to speed.»

You make MORE mistakes: When switching quickly, it’s easy to miss something or mess up.

Your «focus muscle» depletes FASTER: Constant «CLICK-CLICK-CLICK!» is like lifting weights without rest. You gain no speed, only fatigue and risk of «injury» (stress, burnout).

Practice: Check Your «Focus Battery» — Let’s do it now!

Let’s find out how long your «Laser Beam» can shine steadily right now. Don’t worry, this isn’t a test! It’s just gathering data about your «muscle.»

Choose a task: Grab a book (preferably not the most thrilling one) or an article. Or start writing something simple (a to-do list, an email).

Eliminate Squirrels: Put your phone on silent mode and put it out of sight. Close extra browser tabs. Warn your family/housemates (if possible) that you need 10—15 minutes.

Start the timer and begin! Read or write, trying to keep your attention only on this.

Catch the moment you switch: As soon as you consciously catch yourself:

Your eyes are skimming the text, but your thoughts are somewhere else.

You involuntarily reached for your phone (even just to check the time).

An unrelated thought popped into your head, and you started thinking about it, distracted from the text.

You yawned and felt strong resistance to the task…

Stop the timer! Record the result. How many minutes/seconds did you last?

Don’t scold yourself! The goal isn’t a record, but to understand your starting point. Even 2 minutes of pure focus is valuable information!

(Insert infographic: A battery with level markers. Labels: 100% (Morning, Fresh) -> 50% (Switching, Noise) -> 20% (Evening, Tired). Next to it: a «Recharge» icon (cup of tea? sleep? walk?))

What will this test do for you?

Honesty with yourself: You’ll learn the real «endurance» of your focus today.

A basis for growth: In the following chapters, we’ll learn to extend the time of the «Laser Beam.» It will be rewarding to see your progress!

Understanding your rhythms: Maybe you can last 15 minutes in the morning, but only 3 in the evening? That’s normal! It means complex tasks should be planned for when your «battery is fresh.»

Focus isn’t magic. It’s your «internal flashlight» with two useful modes and a «muscle» that needs to be trained and protected from overexertion. Multitasking isn’t a superpower; it’s a devourer of your focus’s time and energy. Now you know how to check your attention «battery.» Don’t aim for records right away — even small periods of pure focus are valuable!

Micro-Habit for Today: Consciously switch on your «Laser Beam» for just 3 minutes on one small task (read 2 pages, write 3 sentences, fold laundry without background TV). Time yourself. Pat yourself on the back when you’re done!

In the next chapter, we’ll learn how to «charge» your focus battery first thing in the morning and set your day on a productive course

Chapter 3: Starting Your Day: How to Charge Your Focus Battery

Good morning! Remember our «focus battery» from the last chapter? After sleep, it’s usually full of energy — like a phone charged to 100%! But what happens next? Many of us immediately plug it into a supercharger… wait, no, it’s the opposite — we start frantically looking for an outlet because by 10 a.m., the «battery» is already down to 20%! How does that happen?

Often, we drain the battery ourselves even before the workday begins: checking social media in bed, reading stressful news over breakfast, answering work emails while brushing our teeth. The Distraction Squirrel gets a full smorgasbord first thing in the morning!

Why is the morning so important? The first few hours after waking up set the rhythm for your entire day. What you «fuel» your brain with in the morning directly affects how brightly and for how long your «Laser Beam» will shine later.

Simple «Focus Anchors» for Your Morning (Choose One or Two!)

You don’t need to do EVERYTHING at once! Start small — choose ONE item that seems easiest or most pleasant to you and try it tomorrow.

«The Sacred First Hour» (At Least 30 Minutes!): This is your main gift to your focus. Try NOT to look at:

Social media and news feeds.

Work email.

Messengers (except for urgent family/life-related ones).

Why? This allows your brain to wake up at its own pace, without immediately reacting to other people’s demands and news. You save precious morning focus energy for YOURSELF and your important tasks.

What to do instead? See the options below!

A Glass of Water (Your First «Nootropic»): Your body loses moisture overnight. A glass of cool water (maybe with a slice of lemon) right after waking up is like watering a wilted flower. It helps wake up your body and brain and kickstarts your metabolism. Super simple!

Light = Energy (A Kiss from the Sun): If possible, let in daylight! Open the curtains, step onto the balcony, stand by the window for at least 1—2 minutes. Light is a powerful signal to the brain: «The day has begun, time to wake up!». This helps set your internal clock (circadian rhythms) and provides a better energy boost than coffee.

Quiet or Calming Sounds (A Mini-Oasis): Find 5 minutes of silence. Just sit, breathe, look out the window. Or put on very calm, ambient music/nature sounds (no words!). This gives your brain a breather before the day’s information overload. It doesn’t have to be meditation (if you don’t want to), just doing nothing.

Light Movement (Wake the Body — Wake the Brain): No need for a full workout if you don’t like it! Stretch like a cat in bed. Take 5 deep breaths, raising your arms on the inhale and lowering them on the exhale. Walk around the apartment. The goal is to get your blood flowing and signal your body: «Time to get up!».

«Eat That Frog» (Tackle an Important Task First): If you have one small but unpleasant/important task (reply to a difficult email, make a call, sort through papers), try doing it right after your morning «anchors.» Why?

Your «battery» is still full! You have more energy and willpower.

You get a «weight off your shoulders.» The feeling of accomplishing an important task sets a positive tone for the day and frees up your brain’s «RAM» from background anxiety.

The Squirrel is still sleepy! It has less chance of distracting you early on.

Practice: «The Morning Experiment» — Let’s do it tomorrow!

Don’t try to change everything at once! Choose ONE «anchor» from the list above (or come up with your own simple one) and implement it tomorrow morning.

This evening: Decide which ONE «anchor» you will try tomorrow. Write it down! (e.g., «Tomorrow morning, 30 minutes without my phone/social media» OR «A glass of water right after waking up» OR «5 minutes of quiet by the window»).

Tomorrow morning: Do the chosen action. Consciously. Not on autopilot.

After the action: Pay attention to how you feel. A bit more energetic? A bit calmer? Or no difference? (Any result is information!).

During the morning: Compare your state and ability to focus with a usual morning. Is there a difference? Even a small one?

Your morning is the launchpad for your focus for the entire day. Don’t give away your precious morning energy to the Squirrel and other people’s demands! Start the day with a simple «anchor» that charges YOUR battery. Even one small step can make your morning calmer and your focus brighter. Don’t strive for perfection — experiment and find what works for you personally.

Micro-Habit for Today (for tomorrow morning): Choose and write down ONE simple «focus anchor» you will try tomorrow right after waking up.

Next Up: In the next chapter, you’ll learn about a super-simple «2-minute rule» that will help unload your brain of small tasks and free up space for real focus!

Chapter 4: Your First Superpower: The «2-Minute Rule»

Hello! Remember how yesterday (or this morning) you were writing down your distracting thoughts? («Buy milk,» «Text Masha,» «Check the bill,» «Clear the table»…) These small tasks are like annoying gnats for your Squirrel! They constantly buzz at the edge of your attention, distracting you from the main thing, creating a feeling of chaos and unfinished business. Sound familiar?

Today you get your first real superpower in the fight for focus! It’s incredibly simple but works like magic. Let’s welcome: The «2-Minute Rule»!

What’s the point? It’s very simple:

If a task takes less than 2 minutes — do it IMMEDIATELY.

Yes, that’s it! No magic. Just action.

Why is this a SUPERPOWER for your focus?