"At the same time devices and distractions have proliferated, the food world has evolved - it has never been easier to eat when you want without thinking much about it. A few decades ago, there were not many places to get a good burrito or gourmet pizza, and if you wanted a salad with twelve different ingredients, you had to make it yourself....the rapid evolution in food and dining over the past few decades presents multitasking opportunities at every stage. Restaurants are frequently a source of sensory overload with large TV screens, open kitchens, and people-watching opportunities galore"
"Research on establishing new habits indicates that it takes more than two months for it to become automatic. But it can take longer depending on the person and the change"
"If you tend to get distracted in environments like these, avoid them. There are plenty of quiet restaurants with a much more peaceful atmosphere - or you can have a pleasant dining experience at home"
"Mindful eating may also help you get better sleep, lose weight, see improvements in your skin, or experience less stress around food and its impact on your body"
"Reading has been shown to put our brains into a pleasurable trance-like state, similar to meditation, and it brings the same health benefits of deep relaxation and inner calm. Regular readers sleep better, have lower stress levels, higher self-esteem, and lower rates of depression than non-readers"
"If we are using the internet to learn, we have to accept that tech companies are really good at putting information in front of us that we think we want and need....before embarking on an internet-enabled learning adventure, I suggest writing down what you are looking for, like a shopping list when you go to the grocery store. Make an agreement with yourself that you are going to stay focused and stick to your goal. A sample plan might be "I'm going to spend twenty minutes practicing my Spanish" or "I'm going to find a video to learn to play a Beatles song on my guitar." Then when you get tempted to look at or do something else, refer back to your plan and steer yourself back on track. No judgement, no shame, just recognize that the deck is stacked against you (by "Big Tech" and the attention economy) and that you're doing the best you can"
119: not multitasking on the way there is that we can be more productive during those particular times. When traveling, ask yourself if you are able to give this work your full attention and if not, then don't do it
121: what kind of reactions happen when you are bored?? Observe how it makes you feel.
HOW TO DO THE LEARNING MONOTASK:
quiet place, paper & pen, phone away, materials that don't require a lot of shopping or research, write out all the various ways [list out what strategies with which materials]
narrow down methods
Write steps of how you will learn & how much time it will take to learn skills
Take time off before coming back to this monotask!
Stick with plan on a different day [even if you realize not everything is right]
Observe and learn from experience
Repeat with other skills
HOW TO DO THE GETTING THERE MONOTASK:
Recognize when you are bored
Do this for a trip longer than 20 minutes
Just sit and look out
Identify when you become bored
Observe how boredom makes you feel & what your specific reaction to it is
THEN....cultivate wonder, longer than 20, listen to inside and outside of transportation vehicle, observe, gratitude
HOW TO DO THE EATING MONOTASK:
Eat in silence for 30 minutes
No devices
Look at food and appreciate
One bite & chew slowly
Observe any feelings of boredom, restlessness that come up Steer mind back to food Gratitude