Sharing Ideas Securely with Infinite Ideas

For creators and innovators, protecting intellectual property and sensitive information is a top priority. But security concerns shouldn’t prevent great ideas from being shared and progressing.

The Infinite Ideas platform is built to facilitate trusted idea exchange using advanced cryptography and blockchain technology.

When sharing an idea, users can restrict access to specific individuals or groups. Our zero-knowledge proofs system enables verifying permissions without revealing private details. Only those who pass the cryptographic challenges can view protected concepts.

Ideas get fingerprinted into anonymized hashes and tokens on the blockchain ledger. This maintains anonymity while guaranteeing attribution.

Licensing agreements and royalty distribution are automated via smart contracts.

End-to-end encryption secures the transmission and storage of ideas. Secure multiparty computation allows controlled data sharing for collaborative initiatives. AI recommendation algorithms match opportunities using metadata insights without exposing raw ideas.

Reputation systems incentivize quality interactions without sacrificing privacy. Scores are calculated algorithmically based on community activity verified via zero-knowledge proofs.

Infinite Ideas safeguards what you share while connecting it to those who need to see it. You control access permissions so your intellectual property stays protected on our platform. We handle security so you can focus on incubating game-changing ideas.

Join our secure creative ecosystem today and share your vision with the world!

Have you ever found yourself staring at a blank page or canvas, unable to write a word or draw a line? Or you’ve had a great idea, but when you try to execute it, you find yourself stuck, unable to move forward. These are common and deeply relatable experiences for anyone who engages in creative thinking.

Below we’ll look at the most typical cause of creative blocks and tell you how to deal with it. By the way, it will be more about relaxation than hard work.

Why do ideas get stuck at a dead end?

You can get trapped at one point for many reasons, but control is number one.

It’s the same control that makes sure you conform, don’t lose face, keep your cool and play by the rules. When it comes to relationships, we usually recognize it, and we say in such cases: “I’m afraid of being criticized,” “That’s not the way it’s done there,” etc. But when control turns against some internal process, such as creativity, it is not as customary to recognize it.

This control is especially pronounced under the pressure of “ I must.”

“I must urgently come up with a sellable concept,” “I must write a clickbait Facebook post,” and “My painting must become a masterpiece.”

The problem is that control belongs to the sphere of order, the rational. Creativity, in turn, is the sphere of chaos, the irrational one. That is, in essence, they are opposing forces. It is impossible to check yourself and surrender to inspiration simultaneously. Nor is it possible to inhale and exhale at the same time.

The energy of control and order is needed not to forget to save the file with the presentation, carefully wash the brushes, and neatly put the camera in its case. But what is written in that file, drawn with those brushes, and photographed with that camera is led irrationally.

So what are the standard mental blocks that pop up because of control, and how do you overcome them?

1. Sticking to correct answers

One of the downsides of formal education is the focus on the right answer to a particular task. This way of learning helps you exist in society. However, it hurts creativity because situations, in reality, are very ambiguous. Often there is much more than one “right” answer. Try to find several solutions to one problem to get several answers, and learn to pick up different answers to questions that are ambiguous at their root. This will broaden the scope of your consciousness.

By the way, the ability to develop multiple answers to one task is called Divergent thinking, which we discuss in detail in this article.

It is also important not to be afraid to make a misstep. After all, it is by analyzing mistakes that we can correct and consolidate the result.

2. Overpracticality

Practicality in society is essential. But it often suppresses fresh, punchy ideas before they evolve. Let your inner editor be in a different room than your inner writer. Don’t assess the viability of a concept until you’ve allowed it to exist for a while. Ask the question “What if?” as often as possible. And just let your imagination run wherever it wants to go. This is how you can develop the most incredible idea, which you can safely put into practice.

4. Self-criticism As a rule, we are our fiercest critics. Being critical of oneself and one’s actions, being able to admit mistakes and figure out how to correct them, is one of the basic skills of a mentally healthy person. We need self-criticism to analyze behavior so we don’t make the same missteps. But it’s the same one that comes up with a thousand reasons why we shouldn’t write, draw, succeed at work, and realize our creative potential.

It is not possible to ignore the inner critic all the time. But, to keep him from interfering with inspiration, it is possible to negotiate with him. You don’t have to take your inner critic seriously. You can address it jokingly or ironically (such an attitude is also good for the creative process).

You can always tell your inner critic something like, “Dude, thanks for the advice. But now I’m going to sit down and create for an hour or two, and then come and nag me all you want.”

And only when you’re ready to edit the fruits of your creativity get your inner critic on your side. Listen to him with understanding, then edit as you go along.

Letting go of the grip of control

The more you think about the problem, the more anxious you become: that’s the universal rule. But when you rest from solving a problem, the active and conscious forms of thinking are silenced, and you give the word to the subconscious. For this reason, others often find the solution to your issue: they are not stuck in your thinking and can look at the question from a different angle. Insights often rise from the subconscious mind in the strangest, most unusual places and at inopportune times, usually when the brain is not busy solving the problem.

When the mind is relaxed, there are more thoughts in it. They may be ordinary, familiar, or unimportant, but sometimes ideas that we call creative seep into their ranks. In other words, ideas are a random combination of experiences, examples, and stories that are scattered through our memory drawers. We don’t come up with anything new. What is new is how we combine the known. Suddenly these combinations of concepts collide, and we “see” an idea. The less extraneous noise in our heads, the calmer we become, and the more insights appear. And the more ideas there are, the more chances one will be unconventional.

Innovative corporations understand this very well. They place their employees in bright, spacious, pleasant rooms to work and relax. Creative people become more resourceful in a quiet environment where there is no need to burn the fire of urgent business. And as we already know, statistically speaking, the more ideas there are, the greater the chance that one of them will be unusual.

Once you find yourself in a deadlock, you must do the opposite of what self-control suggests: not intensify your concentration on the problem for long. Instead, do something completely different, something interesting, something entertaining. This is the best way to get inspiration.

The best ways to relax the mind so you can get out of a creative block

Turn off the Internet for at least a couple of hours

Filling your leisure time by reading emails can certainly make you feel productive, but such a waste of free time is detrimental to your imagination. So if the creative part of your brain is having a tough time, do your best to avoid occupying that time by reading Facebook feed updates, Instagram stories, etc. Allow your brain to wander in search of ideas-it develops the creativity you’re trying to awaken.

Lie down, but try not to fall asleep

At the same time, studies have shown that most creative ideas come when we’re in a horizontal position. These studies tested subjects’ ability to develop anagrams, do word puzzles, and solve complex crossword puzzles at a desk and while lying in bed.

Be a kid!

Yes, you have a job, deadlines are set, and you need to be in a bunch of places at once, but what sure helps give birth to a dose of creativity is turning off logical thinking and playing. Play helps free the part of the brain responsible for creative thinking from the strict rules imposed by the right hemisphere. When you play carefree like a child, critical thinking is temporarily suspended, and it becomes easier to catch a new idea and look at the situation with fresh eyes. Companies such as Google and 3M make full use of this idea, setting up playrooms in their offices and sometimes even making the workspace look like a fun kindergarten.

So what does it take to wake up your inner child? Get out your old lego or sit on the floor and fool around. Whatever it is, remember that it’s important to have fun with it.

Are you relaxed enough and want to get your mind in gear?

If you’ve given yourself a reset and are ready to rush into battle, an energizing mental warm-up comes in handy. Check out our thinking-boosting tips here!

Your inner world is the best source of inspiration

Studies show that people more likely to have insights are more aware of their inner processes. They can observe their thoughts and, as a result, change their thinking. Such people can better control their minds and, as a result, can calm them. Any technique or discipline that allows us to know ourselves and develop our emotional intelligence makes us more creative. And you don’t have to pay more attention to a problem, concentrate harder, or be a genius.

Meditation is a beautiful thing for developing creativity, with different techniques working in different ways. Try concentrative meditation when your thoughts are scattered around. And if you feel tired of mental gumption, turn on mindfulness meditation and relax your mind.

Don’t forget to write it down!

Ideas often come suddenly, whenever you want, but not when you sit in front of a blank sheet of paper and are ready to create. So, make a habit of “catching” these ideas. Write down everything interesting that comes to your mind, and better yet, use a sketch to back it up. If you have a specific task in front of you and are thinking about its solution, you can record the key moments of the thought process and, based on them, form an overall picture.

Check our guidelines on boosting your idea generation progress here.

And finally, let’s share a simple, effective exercise that we at Inite use for the whole office. Open the Inite app and turn on the meditation timer. While the report is in progress, don’t touch your phone, or the timer will pause. For those 5–10 minutes, don’t do anything at all. You can either meditate or lie down and relax your mind. As soon as the timer finishes the report, quickly jot down a few ideas in the app-any ideas you can think of.

Make your mind count with Inite!

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Sometimes we are overcome by repetitive thoughts. Before going to sleep, tense dialogues come to mind, and we wonder how we could have said things differently. Or we replay the same situation from the past, which we analyze repeatedly. This habit of rethinking all over again is called rumination. This mental gumming is the kind of thing where thoughts get in the way of thinking. And, if you want to help your creativity and mental well-being, it’s time you learned to spit that gum out.

What is rumination?

Sometimes unpleasant thoughts come to mind independently and move nonstop in a circle. We begin to remember old quarrels, to think of witty answers for already-ended altercations. We worry about a backlog at work. We imagine future troubles until they seem inevitable.

According to an average statistic, more than 6,000 thoughts visit your head during the day. The more negative the thought, the more you cling to it. Negative information stimulates the brain and causes a stronger reaction than positive information.

Rumination is the irresistible habit of rethinking the same situation over and over again. These recurring thoughts are often negative and associated with mistakes, traumatic situations, and stress. They feel like they get stuck in your head and don’t allow new ideas to emerge.

How to distinguish rumination from reflection?

However, if we don’t think about problems, how will we solve them and learn from our mistakes? Are we supposed to think only of the good?

But rumination is not about any unpleasant thoughts. Analyzing past events, pondering your feelings, looking for solutions, and planning for the future are normal. But it is crucial to distinguish regular reflection from meaningless and harmful fixations.

Both reflection and rumination involve introspection and examining our thoughts and emotions, but the difference lies in the purpose, perspective, time, emotion, and action involved.

Signs of rumination: Thoughts are spinning in one place, getting stuck, not moving from a dead point; You feel worse after thinking than you did before it; You do not get closer to accepting the situation and moving on; Rumination does not help you find a solution to the problem or build an action plan.

Rumination does not lead to new ways of thinking, behavior, or opportunities.

Intrusive thoughts are often pessimistic and accompanied by cognitive distortions (e.g., thoughts like “I always make the same mistake!” or “I was never appreciated”).
If you have been reasoning about a problem for over a few minutes, have not thought of or foreseen a solution, and feel worse than when you first began to reason, you will likely fall into the ruminative trap.

Why should you stop ruminating right now?

The most obvious answer is that rumination causes us to feel compulsive negative emotions, making us unhappier. But even if you are used to mental suffering, why not look at rumination as a barricade blocking your path to creativity and fulfillment?

These are just some of how rumination harms your cognitive functions:

Reduced focus: When you ruminate, your mind can get stuck in a loop of negative thoughts, making it difficult to concentrate on anything else. This reduces your ability to focus on creative tasks like brainstorming, problem-solving, or generating new ideas.

Decreased cognitive flexibility: Rumination can also reduce cognitive flexibility: the ability to switch between different perspectives or ways of thinking. This can limit your capacity to develop new ideas or solutions, as your mind may become rigid and stuck in negative thought patterns.

Self-doubt: The anxiety and stress that come with rumination are like a weight that presses down on your chest, making it hard to breathe or think. The negative self-talk and self-doubt are like a bully that taunts and belittles you, eroding your confidence and creativity. When you constantly second-guess yourself or criticize your ideas, you may be less likely to take risks or explore new possibilities.

You may think you are looking for a solution by repeatedly thinking about an unpleasant situation. In reality, intrusive thoughts do not help.

According to the American Psychological Association, people prone to ruminations are often unsure of their decisions. They relentlessly scroll through the problem but do nothing about it.

Mental workouts to overcome rumination

It’s hard to stop your thoughts from getting stuck. But everything is within your power. Thoughts don’t have to bog you down — take control of them.

No one will bring peace to your soul but yourself. Ralph Waldo Emerson

The very first step is to learn to identify rumination. When you can’t stop thinking about something, ask yourself: “Are these thoughts helpful? Do they help me solve a problem or fix a situation? Do they make me feel better or worse?” If you feel heavy and sad from the same thoughts, they don’t help improve or leave you; that’s rumination. Then picture a round red road sign in front of you and say to yourself loudly or mentally, “Stop!” Then move on to one of the following actions.

Switch it up A quick self-help method when you feel yourself being dragged down by heavy thinking is to do something to occupy yourself. It is best to switch to simple household tasks: cleaning, ironing, removing the trash, fixing furniture, and cooking. Activities connected with physical activity, even simple exercises, are excellent distractions. The hardest part is getting yourself to start.

Cut off negative thoughts at the beginning. To keep a recurring thought from returning to its usual path, you need to “erase the trail,” that is, plan what to think about instead. Prepare a supply of positive affirmations. For example, “I’m trying my best,” or “I’ll be supported if needed.” Here, we wrote about how affirmations work and how to compose them correctly.

Start a journal to pour out your worries It may seem strange to suggest paying even more attention to intrusive thoughts. But writing them down is helpful, especially for those who often can’t fall asleep because of thinking. In that case, put a notebook and pen by your bed and write down what’s keeping you awake. Then tell yourself that since these thoughts are now on paper, you surely will not forget them. And now you can rest from them for a while. Alternatively, use the Inite meditation timer to set aside exactly a fixed amount of time for rumination. When the time is up, “unload” your thoughts into the Ideas section.

Cognitive reframing: the most effective method of reprograming the mind

Cognitive reframing is a technique used in cognitive-behavioral therapy that involves changing our thoughts about a situation or experience.

It is like putting on a pair of glasses that helps you see a situation from a new perspective. Imagine looking at a painting with a dirty, smudged lens. The image appears dull and unimpressive. However, once you clean the lens, the colors and details become apparent and vibrant. Similarly, when we use cognitive reframing to stop rumination, we’re scouring the lens through which we see a situation. We’re shifting from a narrow, negative perspective to a broader, more balanced view.

For instance:

Negative thought: “I’m never going to be able to finish this project on time. I’m so overwhelmed, and nothing is going right.”

Cognitive reframing: “This project is challenging, but I have the skills and resources to complete it. I can break it down into smaller tasks and prioritize my time. I’ve faced similar challenges and succeeded, and can do it again. I’m capable and resilient.”

In this example, the negative thought contributes to feelings of overwhelm and hopelessness. However, using cognitive reframing, you replace it with a more positive and confident perspective. You acknowledge the task’s difficulty but reframe it as an opportunity to use your skills and resources to overcome the challenge.

If you’re not used to cheering yourself up with positive thoughts and looking at yourself, working through this approach with a therapist is worth it. Over time, you will learn to apply cognitive reframing on your own.

Stay mindful with Inite!

The practice of meditation is the best simulator for consciously shifting thoughts and returning to the present moment. Practicing mindfulness regularly trains our minds to stay focused on the present moment, even when faced with complex thoughts and emotions. This can help us break the cycle of rumination and live a more fulfilling and peaceful life.

Make meditation a game and start practicing with Inite. Track your progress, achieve game goals, and store your conscious thoughts in one app!

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“Treat others as you would have them treat you”- how many thousands of times have you heard this truth? How about another way of saying, “Treat yourself the way you want others to treat you?” It sounds as complicated as the first: as a rule, each of us is our worst critic.

Let’s talk about self-compassion: a powerful tool for improving mental well-being and building a stronger sense of self. Read on to explore the benefits of self-compassion and discover strategies for incorporating it into your daily life.

When the inner critic can be silent

When someone close to us is feeling the dark times, we know exactly what to say: “I’m very sorry. What do you need most right now? Is there anything I can do to help? Remember: I’m always here for you.” We understand how to speak softly and sympathetically, and in doing so, we instinctively try to relax our muscles. We know how to touch in a way that makes us feel cared for, we can hug and take a hand. We are also well aware of how fierce and determined we can be when we stand up for our loved ones. We have the wisdom to know precisely what action to take at a given moment.

But unfortunately, we tend to treat ourselves without much-needed empathy.

Instead of pausing and asking ourselves what could comfort and support us, we judge ourselves, rush to solve problems, or simply retreat into misery.

Take the following example: you forget your phone in a hurry in a taxi. What will your inner voice tell you? Probably something like, “You’re such a klutz. What, do you make so much money that you can’t throw your devices away? Where was your brain when you got out of the cab?”

Would you say something like that to your friend in such a situation? Probably not. But we say it to ourselves regularly, and we think it’s right. We treat ourselves disgustingly-even more cruelly-than we treat our enemies.

There is a myth that self-criticism works and motivates us to achieve something. But studies have shown a link between regular self-criticism and a greater predisposition to depression and eating disorders. People who attack themselves are less likely to cope with stress, chronic illness, and loss. There is also research supporting the effectiveness of developing self-compassionate kindness: self-compassionate people show higher levels of empathy, tend to care more about others, resolve conflicts more effectively and have better life satisfaction.

What is self-compassion?

​​Psychologist Kristin Neff, a researcher of self-compassion and the first to define the term academically, describes self-compassion as a self-directed emotional expression with three obligatory components:

1. Kindness to yourself, refraining from harsh self-criticism.
2. Acknowledging that all people are imperfect and sometimes go through difficulties.
3. Attention to and awareness of your experiences, even painful ones, rather than ignoring or exaggerating them.

What self-compassion is NOT:

Self-compassion is not self-pity When people feel self-pity, they wallow in their problems and forget that others have them too. They ignore their connections to others and instead feel that they are the only ones in the world who are suffering. In addition, self-pitying people often get carried away and immerse themselves in their emotional drama. They cannot step out of that role and look at themselves from the outside. On the other hand, self-compassion allows a person to see themselves and others without these feelings of isolation and disconnection. You have empathy and don’t feel that you are the poorest person on the planet.

Self-compassion is not about indulging your desires “I’m nervous today, so to be kind to myself, I’ll just flip through Instagram all day and eat two pizzas”-this approach may work as a last resort, but all such self-compassion implies that you want to be happy and healthy in the long run. In this case, you are motivated by self-care, not a sense of duty.

Self-compassion is not about self-esteem People feel compassion for themselves because everyone deserves kindness and understanding, not because they are beautiful, smart, or talented. Self-compassion is not dependent on external circumstances; it is always available, especially when you “fall flat on your face.” Self-compassion also contributes to greater self-understanding because you can admit personal shortcomings with kindness and don’t have to hide them.

How do you learn to be kind to yourself?

An essential first step toward self-compassion: compare your attitude toward yourself in difficult moments with how you treat your loved ones when difficulties occur with them. The best indicator is your attitude toward your friends, not your partner or family members: very close relationships are often biased. We are more conscious with friends because these relationships are voluntary, and we don’t take them for granted. This means that it is with friends that we show our best qualities.

So, have you pictured yourself in a relationship with your friends? Let’s move on to practice:

Write yourself a letter. Express what you say to someone in the same situation as you. What words of encouragement would you say? Put it aside and reread it a little later.

Write down a conversation with yourself. If you don’t fit into your jeans or say something stupid, write down the words of criticism immediately coming to your mind. And then ask yourself, would you say something similar to your friend? What would your friend say to you?

Make up a self-compassion mantra for yourself. Kristin Neff suggests coming up with something easy to remember so that at a critical moment, you can remember your words and repeat them to yourself several times. These don’t have to be positive affirmations. Instead, they should be reminders.

For example: “This is a moment of distress. Suffering is an essential part of life. I can be kind to myself at this moment, and I can give myself the care that is so needed now.”

Meditate. — we never tire of reminding you of the importance of this practice in every piece. Meditation is a process through which, with contemplation and relaxation, we can loosen the grip of self-critical thoughts and emotions. And it also develops awareness: the ability to observe our thoughts and emotions from the outside and accept them without trying to suppress them or deny them. It is fully recognizing what is happening to us and fully accepting ourselves for who we are.

Learning to hear yourself, to have compassion for yourself, to accept yourself as you are, with all the positives and negatives, is an art. Becoming enlightened in our crazy rhythm of life is unlikely. But learning to stop beating ourselves up over every little thing (there are plenty of people around who want to do this to us) is a necessity. Love yourself, and those around you will follow.

Enhance your mindfulness practices with Inite:

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“I can’t stop thinking while meditating,” sound familiar? “You don’t stop!” — we reply. Instead of strenuously trying to silence your mind, you can make your thoughts the object of your meditation.

The practice of mind observation has been used for thousands of years in yoga and Buddhism, and in recent decades it has become part of the interest of modern science as well. The gist is that you simply observe the process of the emergence and departure of the thoughts that arise without getting involved in the thinking process. For many, this sounds a lot easier than the advice to “not think,” but it also has its nuances.

What does the practice of observing thoughts provide?

“Am I what I think I am?” Not really. In fact, we do not notice everything we think. And those thoughts that we do notice, we take as our own and undeniably important. And on that foundation, we build our lives.

Also, very often, we think that thoughts are facts, and we forget the good old saying that we should not always believe what comes into our heads.

To change our consciousness, we must learn to observe our thoughts. You have to stop associating yourself with your thoughts and emotions. Practice being a bystander, as if you were just observing yourself from the sidelines. Learn to observe your thoughts dispassionately, without struggle and too much involvement.

How does it work?

Developing a centered position of perception

Most problems in behavior and communication are since we are “captured” by some thoughts, feelings, or desires. In other words, you activate some negative subconscious programs. As a result, you may say something to your partner that you will regret later or spend half a day idly scrolling the Facebook feed instead of working on a project.

When we are in a centered, aware position, it is easier to notice the activation of such harmful programs and not succumb to them.

Reducing the impact of negative thoughts

If anxiety is your constant partner, then you know that it is intrusive anxious thoughts that maintain this unpleasant state. Being able to disengage from the flow of thoughts helps to significantly reduce their impact on our emotions.

Noticing what affects you (and how)

Movies, social media, communication — none of it goes away. The brain, our internal computer, is in constant operation. All the entering information somehow influences the thoughts which will come into your head. And this, in turn, will affect your whole state of mind.

How to practice meditation on observing thoughts?

If you haven’t done this kind of practice before, the idea of observing your thoughts may seem paradoxical to you. “How can I observe what I generate myself?” you ask.

First, you must be clear that you are not a “thinker.” The inner voice constantly going on in your head — commenting, comparing, guessing, complaining, praising, scolding — belongs to the conditioned mind, which is generated by everything that has ever happened to you and is also conditioned by the collective consciousness on that you depend as a member of a particular culture.

We say, “A thought came to my mind.” We don’t say that we made or created the thought. It came to us. Most of our thoughts are sort of the back-work of our brains.

We can, of course, consciously engage in the thinking process. But this is exactly what we try to avoid in this meditation. We observe the process of spontaneous thinking, those thoughts that “come into our heads” on their own.

Meditation technique:

Define your purpose

Remembering what you’re doing it for is a good idea. Maybe you’re anxious during the day and want to find the true roots of your worries. Or an ex-partner won’t leave your mind, and you’d like to loosen the grip of memories. Getting your intention right will help keep you motivated.

Strike the right pose Traditionally, the main recommendation is a straight back. You don’t have to sit in the lotus position or cross-legged. You can also sit in a chair or on a couch. Use one or two small cushions to make it comfortable to sit straight. You can keep your eyes either closed or open. However, you should not look at anything in particular or wander your gaze. To unfocus, look down at an angle of about 45 degrees.

Relax and observe your breathing Begin observing your breathing for a couple of minutes. This will help you move into a more conscious, centered state.

Proceed to the thought-observation practice The goal is to be aware of the occurrence of thought but not to become involved in thinking about it.

Thoughts will come and go, you just watch this process.

If you get involved, you become aware of it, and again you step aside (or take a mental step back) and become an observer.

Alternative Meditation: “The White Room” Practice

During this exercise, you will observe the workings of your mind, imagining it to be a white room through which thoughts pass. Close your eyes and take several deep breaths. Breathe slowly and evenly throughout the exercise.

Imagine you are in a medium-sized white room with two doors. Thoughts enter through one door and leave through another. As soon as a thought appears, concentrate on it and categorize it as evaluative or non-evaluative.

Scrutinize each thought with curiosity until it is gone. Do not try to analyze it, only note whether it is evaluative. Don’t challenge it, don’t try to believe or disbelieve it. Just be aware that it is a thought, a brief moment of your brain activity, an occasional guest in your white room.

Beware of thoughts that you have categorized as evaluative. They will try to take hold of you, to provoke you to react. The point of this exercise is to note how “clingy” evaluative thoughts are-how they get stuck in your mind, and how difficult it is to get rid of them. You will determine that thought is painful and evaluative by how long it stays in the white room or by whether you begin to feel any emotion in connection with it.

Try to keep your breathing steady, keep a clear view of the room and the doors, and monitor your thoughts. Remember that a thought is just a thought. You are much more than that. You are the one who creates the white room through which thoughts are allowed to pass. You have a million of them, they go away, and you remain. Thought does not require you to do anything. Thought does not obligate you to believe in it. The thought is not you.

Just watch them go through the white room. Let them live their short lives and tell yourself that they have a right to exist, even evaluative ones.

Just acknowledge your thoughts, let them go when the time comes, and prepare to meet new ones, one by one.

Keep doing this exercise until you feel that you have genuinely distanced yourself from your thoughts. Do it until even evaluative thoughts pass through the room without lingering.

Coming out of meditation

When you hear the timer, don’t jump up and check the notifications on your phone. The first minutes after practice are significant for fixating on the state. Stretch out, looking around calmly. Keep noting your sensations in your mind.

If you find it difficult to meditate regularly, it is important to praise and congratulate yourself on a successful practice. Praise and a sense of satisfaction will be positive reinforcement to help you form the habit of meditating.

If you are frequently distracted during the day, end your meditation session by wishing yourself to remain aware and focused.

It’s likely that among the thoughts that came to you during your practice, there were some that you want to remember. Don’t dismiss them; write them down so they can serve you afterward. It’s easy to do this in the Inite app: the screen for recording ideas opens immediately after you finish meditating.

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Google, Apple, Facebook, Twitter, Kaspersky lab, Yahoo: what do these names have in common? The first thing that comes to mind is that all of them are successful IT giants. They inspire, they guide, they are copied from, they are imitated, and some of them are even worshipped. Hundreds of thousands of people dream of becoming part of their team.

However, another fact allows us to look at them differently. All of these companies have supplemented their employee development program with meditation. Some of them have their own corporate gurus who work with employees instead of the coaches and psychologists, conducting group and individual sessions.

Why is meditation becoming part of progressive teams, and how to apply it in the workplace? Let’s look at it briefly.

When the East is inspiring the West

Like many other trends, the corporate meditation trend originated in Silicon Valley.

Former Google mindfulness coach Chade Meng Tan ( one of the company’s earliest engineers) is confident that one cannot do without meditation in the age of information and high technology. He believes that only inspired and calm employees can create new products and make discoveries. Companies need to take care of their employees’ physical health (medicine, nutrition, sports) and satisfy higher-level needs, such as the search for meaning and emotional connection.

“I realized it’s necessary to remind people why they need meditation. It’s not enough to just say, ‘Let’s look at the world with love and kindness’ — they’ll call it hippie nonsense,” says Chad Meng-Tan in one of his interviews.

He became a Buddhist in 1991, made one of the first Buddhist websites in 1995, and in 2007 designed a Search Inside Yourself course for Google. In this course, he proposed a new use for the 20% of working time the corporation gives each employee for self-development.

The Meng-Tan’s program consists of three stages:

The first stage trains mindfulness: the basis of the human’s higher cognitive and emotional capacities. The task of the first stage is to develop a clear and calm state of mind.

The second stage develops self-awareness and self-control. The goal is to understand how thoughts and emotions arise and flow from the perspective of an unbiased observer.

The third stage creates new mental habits, including compassion and kindness.

Chad Meng-Tan retired from Google as its “Jolly Good Fellow” (the official name of his position) at 45. However, his activities have not disappeared from the corporation and still greatly influenced it. There are long lines to sign up for Meng’s course at Google, and the corporation recently built a massive maze for walking meditations.

Apple is not left out: there is a particular room for meditation at the company’s headquarters, and each employee has the right to devote 30 minutes of his working time to the practice. And the annual Wisdom 2.0 conference, dedicated to combining ancient secrets with the world of high technology, attracts tens of thousands of live visitors and online viewers. Among the speakers are Google, Facebook, Apple, and Twitter employees.

Why does mindfulness matter for business?

Mindfulness coaches in different companies may follow different approaches, but they agree on the goals.

Meditation practice is a valuable tool for both the employee and the employer.

Now people do not separate life at work from life outside work as they used to. The modern office, modeled after Silicon Valley workplaces, is a space for fulfillment and personal development. Employees like it when an employer treats them not just as a resource or profit-making function but as individuals. Those focused on personal growth understand the value of a company where management cares about training their professional skills and well-being.

And competent entrepreneurs, in turn, understand that employees’ productivity is proportional to their mental condition and focus. In a rare activity, there is no stress. The more intense the schedule and the more responsibilities, risks, deadlines, and decisions, the more stressful and worse the condition. If stress accumulates, it leads to burnout. A person becomes much less energetic, may do less good, and is less demanded in the market.

It is the meditation that develops “calm vigilance,”: the quality that allows the employee to engage in work.

This calm vigilance allows you to look adequately at what is happening and accept the work problems as they are. And most importantly, it teaches you to find solutions. So if big changes are happening in the company or the pace of work increases — meditation in the office will help employees cope with these changes.

And meditation is one of the most effective and healthy ways to reduce stress. In addition, through regular practice, one becomes less sensitive to stress in general. This is due to an increase in serotonin and certain insights that one gets during practice.

New-age team building

Meditation among colleagues can also be a team-building factor. Mindfulness expands the boundaries of self-perception, removes unnecessary limitations, and helps to build trusting relationships in the team. For example, this is enhanced by the part of the session where participants discuss the experience they have just had.

And the aforementioned Chade Meng Tan believes that empathy makes employees happier and benefits the company.

First, empathy creates effective leaders who are humble and ambitious and want to create for the common good. Google nurtures leadership by emphasizing inner qualities such as self-awareness, self-mastery, and empathy. Second, empathy inspires all employees and helps create a team where colleagues admire and respect one another. In such a work team, creativity, initiative, and cooperation flourish.

Can meditation be harmful to employees?

Meditation, especially unaccompanied by a specialist, is contraindicated when one has a diagnosed mental disorder. However, with a professional approach, disorders such as panic or post-traumatic stress disorder are effectively treated with mindfulness practices with no side effects.

For example, DBT (dialectical behavior therapy) and ACT (acceptance & commitment therapy) approach involve a great deal of contemplative practice. If no illnesses arise, but unpleasant experiences arise in practice, it is better to discuss them with a specialist — ideally, a therapist knowledgeable about meditation.

The risk in corporate meditations for the employer is that one of the employees may realize through the practices that they are not doing what they want to do and quit. This usually happens to those who initially did not fit into the company, repressed their resentment, and ignored the constant internal conflict. Quitting, encouraged by meditation, is reasonable for the company because those who leave will be replaced by those who share the organization’s values.

How does meditation in the workplace work?

All that is required of the company and employees for meditation is a desire, 10–15 minutes a day. It looks like a meeting and may seem deceptively simple. You sit down in a comfortable position, close your eyes, and simply note the physical sensations in your body and the activity of thoughts in your head. You do not judge but simply observe how these sensations arise and disappear without reacting to them.

Through this, meditators gradually become aware of the volatile nature of all feelings, including pain, anger, and frustration. Over time, this allows practitioners to quiet the mind. As a result, people become less agitated, more focused, and much easier to work with.

If you have a large team, and it’s inconvenient to gather simultaneously, colleagues can meditate individually. But in this case, sharing impressions of the practice in a common space is desirable.

Usually, you can start with 3 minutes of meditation and gradually increase the time to 10–20 minutes. Fifteen minutes of meditation is enough time to feel its effects.

Finding a staff-friendly technical solution for corporate practices is essential: this will determine the engagement. This is particularly significant if part of your team works remotely and can’t attend in-person practices. For example, you can invite an expert who will hold zoom sessions, but in this case, the employees will be tied to a particular time, and it is not certain that it will be convenient for everyone. Another way is to record a video course, wherein the employees can log in at any convenient time.

However, there is a chance that the employee will still feel social loneliness, as they will have to meditate alone with a soulless video. So, the best option is to use ready-made solutions and integrate them into the corporate culture. Classes can be live and recorded, but gamification and various interactive formats allow uniting and engaging people regardless of their geolocation.

That’s when Inite comes to help! Our Web 3.0 mindfulness app is creating functionality specifically for corporate meditations. The gamified interface provides additional motivation and helps track each employee’s progress. After the practice, members share thoughts and insights for work projects or intra-team relationships.

Discover Inite’s business benefits here

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To many, gratitude is simply saying “thank you” to someone else for help or a gift. However, scientifically, gratitude is not an act but a valuable positive emotion. And this emotion alone can change your thinking (and therefore your life quality) for the better. Something on the esoteric side? No. Psychologists have done and continue to do studies that confirm: feelings of gratitude help fill life with positive emotions, establish relationships, improve sleep, and generally strengthen one’s mental health. But anyway, it’s better to learn to be grateful correctly.

In this article, we describe how the practice of gratitude works. Hint: no magic, just reasoned causation. We also share tips on integrating this simple psychological exercise into your daily routine.

Roots of positive feelings

By nature, we are closer to pessimism than to optimism. The fact is that our subconscious mind is naturally programmed to concentrate on the negative to keep us safe from possible threats. Our lives have changed considerably since the days of cavemen, but this function has remained. We have no difficulty in spotting what we don’t like. But what we value, we take for granted, and we don’t nearly draw pleasant emotions from it. That is why it is worth the extra effort to direct attention to positive life events and not to devalue the good things that happen in everyday life.

Gratitude is not an automatic response. Instead, it is a practice because it requires focus and regularity. It can also be partly a character trait, nurtured from childhood or acquired genetically.

Probably everyone has seen people happy at every moment or perpetually dissatisfied with something. It is the ability or inability to be thankful. For some, it is more natural; for others, it takes effort. Even anthropologists are convinced that gratitude is an evolutionary trait. It is the one that has helped humans survive by maintaining social relationships with others, feeling appreciation for the help, and giving help in return.

How does science evaluate gratitude?

Scientists suggest that this practice activates the brain’s reward center, changing how we see the world and ourselves. The point is that our brains repeat learned patterns. For example, a person who constantly worries about unfavorable outcomes may subconsciously process predominantly negative information. By practicing gratitude, we train our brains to focus more on positive feelings and thoughts.

In addition, when a person experiences gratitude, it activates certain areas of the prefrontal cortex responsible for reflection and future planning. At this moment, you synchronize the experience of the past, the feeling of the present, and the imagination of the future.

At the same time, gratitude reduces negative emotions such as envy or resentment. It is impossible to be grateful and envious at the same time. Notably, the regular practice of gratitude helps us to perceive negative situations as life lessons from which we can gain something rather than as causes for worry. Thus, grateful people generally are more stress-resistant and less likely to be depressed.

The following example demonstrates the effectiveness of this practice. American scientists experimented with several hundred volunteers. One group has given the task of recording in a diary all the events in a row. The second group had to record what caused negative emotions. The third one was recording moments that helped them feel a sense of gratitude.

The experiment lasted for two and a half months. When the results were summarized, it turned out that the participants of the third group felt happier than the others. They were happy to do routine work, less anxious about their health, and engaged in sports.

Scientists’ conclusion is unequivocal: when the brain is tuned to conscious gratitude and looking for reasons for it, there are positive changes.

Ways to practice gratitude…

Add the gratitude meditation to your daily rituals

Each morning focus your thoughts for 5–10 minutes on the things and people you appreciate. In the evening, before you go to bed, think about the positive things that happened to you during the day.

Focus on gratitude in a stressful situation

When you are stressed or overwhelmed, take a moment to pause and reflect on what is happening to you. Do some breathing exercises and try to see positive things in the current situation that you can be grateful for. This will help you deal with negative circumstances.

Don’t forget about “Thank You”

Thank others for everything they do for you. In the daily rush, good deeds toward us are taken for granted. If you pay attention to them, you may be surprised at how much people around care about you.

Come back to the Here and Now more often

So we move on to how important it is to be conscious and to notice the good things around us. Gratitude is a skill that you can develop and strengthen through mindfulness. When we pause and are in the present, it is easier for us to pay attention to the things and people for which we are grateful. A simple five-minute meditation on a timer or with Inite will work.

Write an “appreciation letter”

Write a gratitude letter to someone you rarely say “thank you” to but who deserves it. It’s up to you to send it or not. On the one hand, it’s certainly good for any relationship. On the other hand, fear of someone else’s reaction to the letter should not be a deterrent. It is important to write as sincerely as possible, from your heart, without thinking about whether you will be understood correctly. Make it a rule to write at least one such thank you letter monthly. From time to time, write such a letter to yourself.

Don’t have time to write? Just think of someone who has done something good for you today, and mentally thank them.

Start a gratitude journal

Write down all the things you are thankful for in life and people. You can do it daily, once a week, or monthly. An ordinary notebook will do. If you choose to record your thanks in the Inite app, you will receive Idea tokens for each entry: you can use them inside the app or on a cryptocurrency exchange.

… And tips on how to do it better

Find 80–100 reasons to be grateful

To prepare your mind for daily practice, it’s worth unwrapping your memories and associations. You only need to do this practice once. Try to first find and then write down at least 80–100 things you have ever appreciated. Write whatever comes to your mind, and don’t spend a lot of time thinking about it. As soon as you run out of fresh cases and feel a lack of thoughts, start remembering your childhood, adolescence, youth. Thank your parents for the long-awaited bicycle for your birthday, your schoolteacher for the tips, your classmate for helping you with your math test, your best childhood friend for sharing his toys, etc.

Don’t avoid details

Be as specific as possible when describing our visualizing your reasons for gratitude (“I’m grateful to my friends for getting me out to the movies” is better than simply “I’m grateful to my friends”). Also, thanking specific people for their actions is more effective than thanking them for something you like.

Segment your topics

If you write down gratitude notes every day or several times a week, it is possible that you will have to repeat yourself often. In that case, it may quickly become boring and eventually lose its meaning. Try to change your approach by devoting your reflections to different topics: relationships, work, children, and the world around you.

Set a daily minimum of reasons for gratitude

Try to focus on at least 5 positive cases daily. There may be more but in no way less. Don’t focus your attention on the grandiosity of the events. The people around you don’t have to give you cars, apartments, or trips to exotic countries to hear you say thank you. Thank people and the universe for the most insignificant little things. The boss wished you a good evening? Did your mother cook your favorite meal? Did your husband wash your car? Those are great reasons to be thankful, aren’t they?

Don’t forget to reread your entries.

Your gratitude entries are not for someone else but for yourself. This will make it much easier for you to see that your life consists not only of bad and negative aspects but also of positive and good aspects. To understand this, you need to regularly reread your gratitude journal!

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Billionaire Ray Dalio has been called the “Steve Jobs of investment.” He is currently one of the most influential people on the planet, with his company managing $160 billion. Dalio described his approach to life and business in his book “Principles,” which instantly became a worldwide bestseller. And in his success story, Ray devotes special attention to meditation, which he believes he owes to which he owes his open view of the world and his creativity.

Below we will tell you what meditation technique helps Dalio in his life’s journey and how to perform one.

The ultimate success story

Ray Dalio is one of the 100 wealthiest men on the planet. He made his first investment at age 12, spending $300 saved on the cheapest stock on the exchange. At 26, he founded the Bridgewater Associates fund in his rented apartment. But the real success came in 2012 when the company became the largest hedge fund in the world and retains this title today. Bridgewater serves pension funds, governments, and central banks worldwide. The International Monetary Fund is also among their clients.

Among his most famous innovations is the division of investment portfolios into alpha and beta. The former are actively managed, riskier, and should yield higher returns. The latter involves passive management and lower risks. Now, this approach is widespread and obvious. But it was Dalio who introduced this method in 1990. This investment strategy gained wide recognition and use in the early 2000s.

“Meditation changed my life. It has influenced my successes the most,” says Ray Dalio. He discovered this way of self-development in 1969, inspired by the example of the Beatles.

According to Dalio, the so-called transcendental meditation gives him more energy than sleep. It increased his concentration, and most importantly, it allowed him to look at situations that arise in life as if “from above” more clearly and objectively. Another bonus was the increased creativity.

What is transcendental meditation about, and why do famous people resort to it?

The founder of Transcendental Meditation is Maharishi Mahesh Yogi, an Indian guru who opened the technique to the general public. He wrote the book Light of the Himalayan Lighthouse, moved to California, and established his center to teach Transcendental Meditation. By the end of the sixties, the guru had taught more than ten thousand people, among whom were even the Beatles. During his lifetime, Maharishi popularized his teachings and created the whole Transcendental Meditation Movement, also called the Maharishi Movement.

The technique of Transcendental Meditation is simple: you must sit with your eyes closed for 20 minutes twice a day and repeat specific mantras. While other practices are based on observing thoughts or concentrating on the breath, a mantra is a remedy that quietens the mind and brings one into a deep calm.

In his book Principles, Ray Dalio writes that he learned about Transcendental Meditation in his 20s: “Mediation has made me more open and creative, showing me perspective. These practices help slow things down so that I can act calmly even in the face of chaos, like a ninja in a street fight.”

The investor also notes that Transcendental Meditation has helped him reduce his level of aggression and change his thinking for the better. “Before, I was sure that I was always right about everything. Now I ask myself every time — how do I know I’m right?” — he says.

Inside Dalio’s 20-minute meditation sessions

Dalio says the first step is to find a quiet place. Then sit back, close your eyes, and think about your mantra.

In TM, you don’t share your mantra publicly. It’s a patented practice in which you learn your personal mantra during a four-day training course. But a well-known example, according to Dalio, is the “om” syllable.

When you have a mantra, you sit still and recite it repeatedly. Eventually, the recitation supersedes the rest of your thoughts, sending you into a transcendent state.

“You’re peaceful. You’re quiet,” Dalio shared. “You’re not awake, but you don’t sleep either.”

Usually, Dalio spends one 20-minute session as soon as he wakes up in the morning and another right before dinner. He says each one feels like a “20-minute vacation,” which relieves anxiety and relieves him in a state of relaxation, allowing him to make more informed business decisions.

According to Dalio, having two sessions a day is more important than having them at the same time every day. If work commitments disrupt his routine, he adds meditation elsewhere to his schedule to maintain rhythm twice daily.

And the more you do it, he says, the easier you’ll begin to feel during the day when meditation may be necessary: “You might feel that little bit of anxiety or whatever, and you’ll say: [to yourself] ‘Oh, I need to meditate.”

Ideas for a billion come out of silence

For Dalio, there’s another bonus of the practice: “When you immerse yourself in meditation, amazing ideas come to your mind.”

It’s both “amazing and frustrating,” he explains, as the goal of meditation is to put aside your ideas and focus on your mantra. “Sometimes I almost wish I had a pencil and paper by my side,” he says. “I don’t want to lose the idea.”

Dalio’s theory: Great ideas strike you during meditations because you connect to your subconscious, where your creativity flourishes. He compares it to the relaxation you experience when you shower and let your creative ideas flow.

“When you want to be creative, you don’t say I’m going to work hard and think about creativity,” he says.

Although Dalio resists the urge to write down his ideas during meditation sessions, he says he completes them better prepared to make difficult decisions.

“I’ll see things more clearly,” he says.

A magic pill or a valuable tool?

Of course, the fact that successful people practice meditation does not guarantee you the same path.

However, the history of Ray Dalio and his like-minded meditators (like David Lynch or Lady Gaga) proves that meditation is the genuine hygiene of the mind required to sustain and develop one’s activities.

That’s why Dalio also runs Transcendental Meditation courses for his employees at Bridgewater Associates. Meditation has become integral to the corporate culture at his company, moving beyond the odd esoteric trends.

Transcendental meditation is only one of the many approaches to mindfulness practice. In this article, we describe how it works at the neural level.

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Are you constantly turning to your smartphone, your attention is dissipated in ten minutes, and you spend at least a couple of hours a day aimlessly scrolling through social networks? You are not alone: information noise, or so-called “infoxication,” is the scourge of modern society. It damages our work and rest: we forget how to relax and don’t know how to restart our mental processes.

Let us tell you in detail what infoxication is and how to keep your mind clean.

The era of accessible data

There is an information revolution going on right now. The rate of data accumulation is constantly increasing by about a third each year. The former CEO of Google, Eric Schmidt, claims that in just two days, we create as much information as mankind has accumulated from the birth of civilization to 2003.

On the one hand, this is good for progress. On the other hand, information loses its value. It used to be that to buy a good book, you had to stand in line. Cooking recipes were handed down by inheritance. Any skill was passed from mouth to mouth, from teacher to student.

Now you can learn the basics of marketing analysis in one click, find out 15 recipes for pumpkin pie and dive into conspiracy theories. Spice it up with an alarming news backdrop, spam emails, blogs of former partners, and waiting for likes on your latest Instagram post.

Among the things that get us hooked on the information needle is dopamine, the satisfaction hormone. The brain reads each processed news item as a completed action and injects us with a small dose of pleasure. As a result, our motivation to take real action is drastically reduced. Why, when you can get dopamine just by clicking random links on the Web?

But, unfortunately, all this entails a snowball effect, which is impossible not to notice.

Infoxication meaning

Information noise is an unfiltered flow in which the usefulness of the received data decreases directly to the amount of that data. Knowledge ceases to be the basis and becomes a disturbance.

Information consumption is increasingly being compared to food consumption. A healthy person’s stomach cannot take in everything and any quantity. In the same way, the brain cannot cope with an excessive flow of information, especially emotionally charged ones.

Another problem is that there is never enough information in the digital world. The dopamine loop causes us to seek news repeatedly to be rewarded. We get pleasure from it, which makes us search for even more. The dopamine surges again, and so on, in a circle. You constantly feel like missing out on something, leading to mental and physical health problems.

The stress of being unable to process information as quickly as it arrives affects our condition in many ways. But the most common indications are impaired concentration, fatigue, nervousness, and aggressiveness.

What can you do to help yourself?

Well, it’s time to share the most effective ways to reduce the volume of information noise.

Dedicate your morning to ideas

Dr. Ron Friedman, psychologist and author of the book on the ideal workplace, advises not to clog your brain in the first three hours after awakening. That is, in his opinion, the most productive time. So before plunging into the routine of reading emails or browsing the news feed in the morning, perhaps it makes sense to let your brain “float in the clouds.” Indeed many people have experienced a situation where bright ideas and solutions come to mind on the way to the office or during the first working hours.

Less news, more books

While we hear about the harmful effects of news, it’s a different story with books. Researchers at the University of Sussex have proven that just six minutes of reading a book can reduce stress levels by 68 percent. But that’s not all.

Unlike news and memes, a book involves a deeper and more structured dive into a topic. It asks “How?” and “Why?” questions more often, whereas short formats usually just talk about “What?” The news reflects only the current moment, and books written hundreds of years ago are still relevant. So, try reading less news and more books.

Sleep separately with your phone

One of the best-known advocates for healthy sleep, Huffington Post founder and former publisher Arianna Huffington, believes that the best thing we can do for our bodies is to leave our phones out of our bedrooms at night.

When we wake up in the middle of the night and can’t get back to sleep right away, most of us get on the phone to check messages or even fall into the social media rabbit hole, all of which can’t help but affect our productivity during the day.

Practice delayed reading

When you see an interesting article or video, don’t try to watch it right away. Bookmark it and then watch them all in one sitting. You’ll be surprised that much of what seemed so exciting won’t evoke any emotion after a couple of days.

Wear a wristwatch

Then whenever you want to check the time, you don’t risk falling to inspect who’s viewed your Instagram story.

And, as we at Inite like to say, meditate

Our brain is a computer. And like any laptop, even the most advanced one, it slows down when running too many programs simultaneously.

More often than not, when we feel that the processor inside our head is already buzzing alarmingly, and we can’t do or think anything, we try to go to bed early. It may seem that this is the only effective way to press the internal restart button.

But sleep (the importance of which should not be underestimated) takes up a good part of the day. And if your goal is not to rest but simply to take a break from mental noise, then similar results can be achieved in just a few minutes of meditation. But the task you will have to accomplish in these few minutes will be much more difficult at first than it seems: you will have to unbind your consciousness from the inner noise yourself.

Read our meditation tips to facilitate the process

What will happen to your mind during the first practices? You will most likely feel as if the information noise has not gone away but has only grown louder. The news headlines will float before your closed eyes, and the voice from the live stream will ring in your ears. If you meditate during work, you may feel an unbearable urge to check your e-mail immediately.

But if every time you catch your mind wandering chaotically, you bring it back to the object of concentration, the noise will begin to subside. No, it won’t disappear completely: brain activity doesn’t stop even in sleep, and it certainly can’t be achieved while you’re awake. But it will fade into the background, and the here and now will come to the forefront.

When the meditation is over, you may want to go back to scrolling through the news again. But this time, it will be much easier for you to schedule that rush for later and get on with the business at hand.

After a week of constant practice, you will notice that your brain is more and more willing to enter silence mode. After another two weeks, you will no longer have to force yourself to practice: you will perceive it as a natural way to relieve mental overload and be eager to apply it.

And after three or four weeks, you will notice that you are no longer interested in drowning in news feeds. First, practicing mindfulness allows you to control your impulsive reflexes easily. It will be natural to ask yourself: “Why would I want to be distracted now from an interesting task to check the dollar index?” And, failing to find an argument for this action, go back to your business.

Second, regular practice will induce a natural dopamine rush, the loop we get when we learn chaotic information. The dopamine hunger will go away, and scrolling through the news will no longer be a need.

And third (but not least), the clearer the mind, the easier it is to prioritize. It will be more effortless for you to create your life without being distracted by nervous addictions. That alone is worth the effort to start!

And a reminder: Inite provides you with convenient tools for meditation and rewards you with cryptocurrency for the time you spend without your phone in your hand. Why not take advantage of it to create new neural connections?

If you want to get much more done with less energy, there is nothing more important than improving your focus and sharpening your attention. In such a state, one becomes highly efficient without feeling tense or stressed.

But the digital age isn’t affecting our attention span in the best way. There is so much information around that we can only concentrate on something for a few minutes. A Microsoft study shows that the average person can hold attention for eight seconds. That’s less than a goldfish.

But there is good news: decades of brain research have developed many ways to strengthen memory and attention. Everyone can choose an exercise that allows them to improve and develop. Below we offer a review of the most effective ways to develop your own ability to concentrate.

Learn to set goals

Let’s take this connection as an example: count how many red objects you see around you. Now close your eyes and tell how many gray things surround you. Can’t answer? Naturally, because your attention was focused on the red items, they were your target, as opposed to the gray ones, which just didn’t come into focus.

This is the so-called binocular effect — all attention goes to what is visible in the eyepieces, and what is outside them falls out of sight.

If you drive your attention with binoculars around you, switching from task to task, your brain just doesn’t have time to focus. It doesn’t know what to allocate more energy to and what to leave out of attention. It turns out that without a goal, attention is scattered, no task is performed as it should be, and energy is wasted in the process. So, before concentrating on a particular task, talk to yourself about what you’re going to do and what results you plan to achieve. And be bold and write down plans for the day and the week: they will quickly get you back on track.

Use the Pomodoro technique to find work-and-rest balance

By definition, the ability to concentrate on one thing implies cutting off all unnecessary things, eliminating the clutter of intrusive thoughts, and calming the mind. Like memory, attention can be both intentional and unintentional. Unintentional attention occurs when the subject is of interest to us. Intentional one is the product of conscious effort.

Intentional attention initially requires volitional effort, but then we get involved and have no problem focusing on the activity.

The secret is to force yourself to immerse in the activity. For example, you bargain with yourself that you will concentrate on the report for 15 minutes. This is usually enough time to “work into” the topic. Afterward, the concentration becomes automatic.

One of the most famous time-management methods, the “Pomodoro Technique,” is based on this principle. It was invented by Italian student Francesco Cirillo. One day he noticed that he had spent many hours studying but still was not ready for exams. Then Cirillo realized: it is not the amount of time spent but the quality of training that matters. He set out to improve his concentration on his study. He divided his training into short intervals, each of which was followed by a short pause. The tool that helped him measure the time was an ordinary kitchen timer shaped like a tomato. That’s how the technique got its name.

Cirillo experimented and came up with his ideal ratio for concentration: 5 minutes of rest after every 25 minutes of work (i.e., one “tomato” equals 30 minutes). All time allocated for work can be divided into such segments, making more significant breaks (35–40 minutes) after several “tomatoes.”

Since then, the technique has repeatedly proved its validity: it is easier to concentrate on some subject if you know in advance that you will have to do it within a limited time.

Examine your daily routine

In the previous paragraph, we learned that for better concentration, you need to allocate certain intervals of time for work. To help yourself do this, it’s worth listening to your own biorhythms.

To start with, observe your activity and determine the best time for intensive work — most people are most energetic in the first half of the day. Eliminate distractions and work in intervals, clearly differentiating between work and rest periods.

This approach will help optimize your peak energy and attention span. By prioritizing demanding projects when you’re at your peak, you’ll start to feel your progress more clearly and, simultaneously, free up the rest of the day for routine tasks.

Train your brain with focused attention meditation

Do you remember our article “Here and Now. How Meditation Actually Helps the Thinking Process?” There, we have mentioned how a focused attention meditation works. We remove unnecessary noise when we fix our minds on one simple object. The brain has more power to process the information it receives, which leads to more effective thinking and sustained attention.

One simple yet highly effective technique of focused attention meditation is the so-called “Black Dote.” Here is the guideline:

• Sit comfy with the sheet of paper at arm’s length. You can stick it on a chair or wall. In the center of the sheet, draw a black dot 1–2 centimeters in diameter.
• Set the timer for 5–10 minutes.
• Look at the dot. Your task is to connect your entire consciousness to it so that no thoughts distract your attention.
• Look calmly at the point and consciously keep your attention on it.
• Thoughts that arise may take your attention away. As soon as you realize you are distracted, simply bring your attention back to the dot.
• At some point, you may feel that the side vision or your whole body is gone, and only the dot is left. This is a good indication that your focus meditation dot is going well.
• Of course, a dot is just a random example of a small visual object to focus on. It can also be a leaf, a flower, a cup, or anything. In the dark, a burning candle works beautifully.

Breath observation is another common and uncomplicated way to practice focus when meditating. It is described in more detail in this article.

Start practicing with 5 minutes and add another five each week until your meditation time reaches 20–30 minutes.

Take it easy

Don’t be upset if you have begun to train your attention and meditate daily, but your focus is still bouncing chaotically from thought to thought. It happens quite often. You just need more practice, as with any new activity.

The point is not to stop being distracted. It’s about noticing when you’re distracted and directing your attention back.

Usually, people begin to feel positive effects after four weeks of effort. If it seems too complicated, start gradually. For example, make a promise to devote 10 minutes to meditation daily or use a timer for two hours of your work time. To make it a habit, put reminders on your phone and reward yourself for progress.

Let us share a secret: the brain is lazy and tends to simplify its tasks. To avoid unnecessary stress, it constantly builds new neural networks; they will provide that extra power. Concentration becomes more manageable, and the process gets longer.

Help yourself with mindfulness apps

It’s handy to have tools at your fingertips to help you with mental workouts and track your progress. Inite is an app that helps you meditate and rewards you for regular practice and performance. Use Inite whenever you want to train your concentration: the app will time you and ensure your surroundings are quiet and you are not distracted by your phone. To be rewarded, write down the results of your practice after you finish it. Each recorded thought will bring you tokens, which you can later exchange for cryptocurrency. The more often you use the application, the more you earn while strengthening your attention span. You will notice the results after only a few cumulative hours of meditation!

Learn more about Inite:

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