Have you ever sat down, fully intending to work for an hour or even just fifteen minutes on something you genuinely enjoy, but instead of staying focused, your mind keeps drifting this way and that? Maybe you start on it for a few minutes, you’re feeling good and going strong, then your mind begins wandering into other thoughts like regretting the embarrassing thing you said the other day, or craving that bag of chips in the cabinet. If you’re especially vulnerable, you might even have your phone right beside you, chirping away constant texts and reminders. If you do, put that away first. It’s not helping you at all.
There’s no foolproof method for focus. Mainly because every method relies on you cultivating your own attention. This one’s no different. It’s a practice that takes time to cultivate, but it doesn’t take long, and its potential benefits are obvious once you begin to feel them.
What is a Signal Token?
A “Signal Token” is a small object which signals that it’s time for you to focus and work without interruption. This could be a ring, a cup, a feather; really anything small can work. The “Signal” part is referring to its effect on your awareness. The essential idea is that whenever this token is present, it has an effect on your mind that helps you tune in and stay focused.
I adapted this method from something I found while reading James Clear’s book – Atomic Habits. In it, he describes using a small object referred to as a totem, similar to those in the movie Inception, to help your mind habituate to a certain state or remind you of a specific behavior to perform. I found this idea interesting and decided to see if I could implement something like it into my own life.
My Experience
First I chose my token. I picked a sleek, powerful looking pen I own which has my name printed on it. I already had a certain attachment to the pen in that it reminded me of my desire to become a writer. I set the pen down in front of me and committed to write for an hour without interruption. I would simply sit and write without looking at any web pages, or my phone, or getting up to get a snack, or allowing my mind to wander. I didn’t think it would be very hard. I do this all the time… or so I told myself.
It was not easy.
I quickly found my mind itching in the direction of browsing Reddit, or craving some chocolate. I valiantly persisted, fighting these urges and continuing to force my attention back on my writing. These thoughts popped up again and again, but each time I brushed them away and kept going. I wasn’t willing to let anything stop me. Then it hit. The thing which could not be ignored.
I had to poop.
Surely I could not resist this most biological of functions. My guts growled and rumbled, urging me away from my desk. I resisted. I fought the good fight, clenching, focused. But it was too late. I knew I had lost. The urge was so overpowering I couldn’t help but think of it. I got up, took care of business, and came back.
I had failed, but not completely. I rode out the rest of the hour and did my best, then put my pen away. The next morning I pulled the pen out again. I knew the same thing might happen, but it still did feel like it helped me focus a bit. Or at the very least, it acted as a reminder not to be so distracted. I started writing and the time went by rather quickly. In fact, I noticed it already seemed easier to concentrate and I found my mind wandering less than it had the day before. I finished the hour, pleased with myself. The next day I decided to put on headphones while I worked to further separate me from the world and allow me to delve more completely into a focused state. This helped even more. Soon I found the hour of work passing by fast, and getting the pen out beforehand became a kind of ritual. It signaled the beginning of an hour of focused work.
I’ve used this method regularly for about three months now, and I have no plans to stop anytime soon. I noticed my body started understanding what that time was for too, and I’ve had far less interruptions from its movements than I did originally. What I like the most about using a Signal Token to tell myself it’s time to work is that it allows me to dive deep, quickly. Once I bring out the pen, my mind and body are habituated for what comes next. This means I don’t have to spend a lot of time getting into a state of deep thought, or coming out of one at the end. The Signal Token does that for me.
Okay, so that’s how this works for me. How could it work for you?
Making the Signal Token method work for you
First things first. You have to pick out something that will work as a Signal Token. Preferably something small you can put away and bring out easily. I also recommend an object with some emotional power. Emotions act as great magnifiers for our attention. Having a pocket watch in front of you could work easily as a Signal Token. Having your grandfather’s pocketwatch there is far more powerful. I also recommend using an object which symbolizes, to some degree, what you are trying to do through your focus. For myself, I used an object which represents my desire to become a writer. This helps me reinforce this idea each time I use it.
You also want to pick something unique. For example, if you use a normal coin like a quarter or something super common like that, then your mind and body might become confused if you see that object in a different context and think it’s time to focus. Essentially, this dulls the signal and disempowers the Signal Token, diminishing its ability to influence you.
The most important thing to understand about a Signal Token is that it works primarily because you are the one who gives the token its power. You do this through ritual and intention. Each time you place the token in front of yourself and commit to focusing for a certain length of time, you are empowering the Signal Token with that commitment. Each time you bring it out you are telling yourself what it means. And this power grows with time. The longer and more consistently you use it, the more power it will have to help you focus.
The Method
- Get out your signal token and place it in front of you where you are going to work.
- Commit to a specific amount of time you will work without interruption.
- Perform some action to “activate” the token. This could be turning it or touching it a certain way. Just do something that tells yourself the token is now “on”.
- Do your best to work for the amount of time you committed to.
- When the time is up, put the token away. Do not leave it in your workspace. You want to only have it out when you are committed to working in a very focused manner for a specific amount of time otherwise its power will be dulled.
Tips and Tricks
- Adding an additional focusing factor to the mix can help quite a bit. Headphones are great for this and can even act as a Signal Token themselves. Specific music you listen to when you focus can be an additional help.
- If worse comes to worse and you have to take your attention away from your work during the time you’ve set, there’s one trick you can use. Place your token in a different position, this could be turning it on its side, or upside-down, or something to this effect. Tell yourself this acts as a five minute pause button. Then you’re free to take care of what you need to for a few minutes then return. When you sit back down, I recommend adding the amount of time you were gone for onto the remaining time you intend to focus. (WARNING – If your mind is anything like mine, it will immediately attempt to abuse this bit of leeway. I recommend only using this trick when you have a dire need, such as taking care of a bowel movement and not simply because you are a bit hungry or antsy.)
- Start small. There’s no valor in setting your goals so high you can’t reach them. In the beginning it may only make sense to try and use this method for ten or twenty minutes at a time. You can try to set your goal longer, but if you find yourself consistently having issues, reel it back a bit. Humility is the foundation of growth. Understand what you are capable of and work from there. It’s better to grow a bit day by day than to attempt great leaps and fall on your face.
Ideas for Signal Tokens
- Small memento
- Uncommon coin like a half-dollar, a very old coin, foreign currency
- Ring or necklace
- Small sculpture
- Key
- Notecard with a specific phrase or quote