what we choose to focus on and what we choose to ignore — plays in defining the quality of our life. - Cal Newport

You have a finite amount of willpower that becomes depleted as you use it. Your will, in other words, is not a manifestation of your character that you can deploy without limit; it’s instead like a muscle that tires. This is why the subjects in the Hofmann and Baumeister study had such a hard time fighting desires — over time these distractions drained their finite pool of willpower until they could no longer resist. The same will happen to you, regardless of your intentions — unless, that is, you’re smart about your habits.

People play differently when they’re keeping score,” the 4DX authors explain. They then elaborate that when attempting to drive your team’s engagement toward your organization’s wildly important goal, it’s important that they have a public place to record and track their lead measures. This scoreboard creates a sense of competition that drives them to focus on these measures, even when other demands vie for their attention. It also provides a reinforcing source of motivation. Once the team notices their success with a lead measure, they become invested in perpetuating this performance.

the bimodal philosophy of deep work. This philosophy asks that you divide your time, dedicating some clearly defined stretches to deep pursuits and leaving the rest open to everything else. During the deep time, the bimodal worker will act monastically — seeking intense and uninterrupted concentration. During the shallow time, such focus is not prioritized.