Tag Archives: focus

Hitting my targets

In the summer of 2016 I took up archery. It was a goal of mine for many years, but it took going through 6 months of chronic fatigue to convince myself to actually follow through. Before getting a diagnosis and path back to being healthy I had many, “Is this the rest of my life?” depressing thoughts, on exhausted days of constant tiredness. Recovering from this, I realized that if I didn’t start archery then, I probably wouldn’t ever start.

Fast forward to 2018 when my job intensified and I dropped archery, but at the start of 2019, started myself on a health kick. Now, for 2021, part of my healthy living goals includes 100 days of archery, (that’s an average of 1.9 days/week over the year). And today I shot my 11th day in the first 24 days of the year, so I’m well on my way.

Also today, I shot my personal best of 270, a goal I first made 2 weeks ago.

A 300, or ten rounds of 3 arrows with a maximum score of 10 per arrow, would would be a perfect score. So now I have set a new goal of 275, with no score of 7 or lower on any arrow. Next after that will be a 280 with no score of 8 or lower. At that point I’m looking at only hitting the yellow circle of a Vegas target every time. (For scale, the yellow 9-ring is about 3 inches or less than 7¾cm diameter, and the tiny X-ring inside the 10 is about the size of a penny.)

The challenge now is that each goal is incrementally decreasing the range of error, while also being exponentially harder to do! Today was the first day that I scored 2 rounds in one day, and my first score was a lousy 250, with three 7’s and one complete miss (outside the blue 6-ring). I’m not consistent yet at 270 and while I might hit a lucky 275 soon, it could be weeks or months before I’m consistently hitting all shots inside the 8-ring.

As I get better, individual improvements will take longer and longer. Three things are helping me right now.

  1. Improvements are still coming quickly, so I’m seeing rewarding results.
  2. I have some good coaching from someone significantly better than me.
  3. I’m exceeding my expectations around how often I’m practicing.

So, being keenly aware that things will get harder; that it will be more and more challenging to hit my targets, I am going to take the time and celebrate when I hit my goals.

Today I shot a 270!

Easier targets

Today I moved my archery target about 2/3rds closer. Of course my shooting was much more accurate, but that’s not the point. With the stress of hitting a bulls eye at 20 meters removed, and the target itself being so much larger, I could focus on my release much more. I’m still new enough at archery that I need to think a lot about what I’m doing, and the one aspect of my shot that my brain wants to focus on most is my aim. Doing so, I often forget about my release and squeeze the trigger rather than using the back tension of my arm. So, 15 minutes after moving the target closer, I found myself hitting the bulls eye, and also doing the things I want to do with my release.

How often do we move the targets closer for our students who struggle? How often do we give them the chance to succeed on smaller tasks, on their way to more challenging ones? Yes, we often do this in Math. But where else is this strategy useful? How else can we move the targets closer, help students find success, then make the task progressively more challenging?

Body and mind

Background:

I’m loving my return to archery. I now realize that when I readjust my healthy living goals for 2021, they will need to include finding time to shoot arrows. Just like I created time for writing and exercise over the past couple years, I need to carve out some regular time to shoot. Over this week the first thing I’ll do is figure out a way to do so indoors at home… that’s not just safe, but safe in my wife’s eyes.

These last couple of sessions, I’ve been working on my release. With a compound bow, the goal is not to squeeze the trigger with your thumb, but rather to pull your entire arm back and have the back tension of your arm and hand cause your thumb to trigger the release. To do this, your hand needs to be relaxed, your thumb needs to be securely around the trigger, and your back tension should cause the release such that the release surprises you. Being comfortable with this surprise takes getting used to, and so does the idea of not squeezing your thumb.

Body:

It’s interesting when you learn a new skill how easy it is to fill your conscious mind with everything except what you need to focus on. I want to be surprised by the trigger release, but my body is waiting, anticipating it, and taking my attention away from my focus on my release. I want to relax my sight, and let the scope pin float around the target center, but my thumb bounces on the trigger when I see the pin dead center. I want to feel my arm pulling back but instead I realize that my thumb pushed down… only after I’ve taken the shot.

With any new physical skill, I find that my body awareness is my biggest challenge. In the past, when I’ve gone to a core fitness class, the Physio guiding us would adjust my body during an exercise and say, ‘Do you feel the difference?’ Usually my response is ‘No’. I need to look at a mirror and practice the difference, but I don’t feel it.

And Mind:

With archery, I’m starting to feel the difference… but I have to be both focussed and relaxed: Focussed enough to be paying attention to as little as possible, honing in on just my release and not anything else that distracts me; Relaxed enough that I am genuinely surprised by the release, and not in a heightened state of preparation for it. The state of being simultaneously focussed and relaxed is not easily attained.

It’s about unifying body and mind. Having both act as one.

Back to archery and a focus on process

Yesterday I took a hacksaw to the combination lock on my compound bow case. It has been about a year-and-a-half since I shot any arrows with this bow. I did shoot some arrows one afternoon this summer, but that was with a recurve bow, for 45 minutes. Other than that, I basically shelved my new hobby for way too long… obviously to the point that I couldn’t even remember the combination to the case lock.

Today I was lucky enough to be able to shoot a few arrows, and get some (safe and socially distanced) coaching. I was expecting to be rusty, and to have bad form, but I shot surprisingly well. Then I got some key coaching around my thumb release that helped me shoot the most consistent I’ve ever shot!

Reflecting on how well things went, I think that I am fortunate to have a few things going for me. First, I’m still fairly new, so I don’t have years of ingrained bad habits. Second, I had some decent coaching early on, and my bow hand and anchor (where I place my draw hand against my face) are things that came back to me really easily. Third, I’ve kept myself really fit, and having recently recovered from an shoulder injury, a few of the exercises were also excellent for improving my archery strength as well. And finally, I had excellent coaching!

I started archery in the summer 2016. I was recovering from 6 months of chronic fatigue, and realized that if I didn’t start this hobby I’ve wanted to start at this time of renewal, I never would. Then in 2019 I made an intentional decision not to spend time on archery when I rededicated myself to being healthy, but realized to make certain commitments, I also had to make some sacrifices. Now, as 2020 comes to a close, I’ve decided that archery is something I really enjoy and want to get back into.

My favourite part of archery is that it is all about process. Yes, I want to shoot well, and yes the ‘end result’ of where the arrow lands is important. However, once I’ve released the arrow, there is nothing I can do to change that shot. If it isn’t as good as I had hoped, I have a choice of letting it affect my next shot, or I can focus on the process and shooting ‘fresh’ and probably better the next time. It is a mental game that forces me to to ‘let go’ of results and focus on being present. It is a form of meditation, of being in the moment. And for someone who tends to be ‘in my head’ a lot, archery doesn’t allow me to escape from ‘the now’.

I’m excited about returning to this fun hobby, and I’m sure that I’ll have more lessons to learn from, and reflect on, in the coming months.

Putting the work into a workout

Sometimes it’s ok to just go through the motions of a workout. Put your time in and get it done.

Maintenance.

But other times need to be dedicated and focused. Maintenance doesn’t move you forward. Status quo doesn’t invite growth.

Sometimes what needs to be consistent is effort. Sometimes dedication means putting in extra time, extra energy, extra focus.

I guess that I’m not just talking about working out.

My Monkey Brain

I understand that meditation isn’t about emptying my mind, that it’s about bringing my attention back to the present and what I’m doing, such as focus on my breathing. But sometimes my monkey brain just can’t stop. It’s like I’m chasing my own tail, going in circles and wondering why it’s always out of reach?

I go through a few minutes at a time where I can’t focus on my breath for two breaths without my mind bouncing around and being distracted.

Not. Even. Two. Breaths.

It’s like a bad dream where my goal is always just beyond my reach. I know where I want to go, I just can’t get there.

I think I need some tips. I’m open to suggestions.

Notifications are interruptions

For the past few months I’ve been turning off most notifications on my phone. I tend to keep my phone on silent most of the time. I still get banner notifications for a few things, but most of my notifications only go to my Notifications Center, they don’t pop up and interrupt what I’m doing. What that results in is a phone filled with red notification dots, every time I look at it. I know this would drive some people crazy, but I don’t mind.

I use the dots to remind myself that I’m in control. I don’t need to see what’s on social media, it will still be there when I choose to look. I will see all my email, but I won’t let email determine my schedule. I won’t let email interrupt what I’m doing now. I let my staff know that I will frequently look at Microsoft Teams, and that this is a faster way to connect with me than email.

This shift to MS Teams allows me to prioritize my staff over the last 10 emails that came in after a staff member asked me something on email. It allows me to contextual the conversation rather than letting outsiders determine what distracts me, simply because they were the most recent item in my email inbox. This shift has reduced my total daily emails, and it has also reduced my time on email further because I’m not getting emails I wish I saw hours before from my staff, and my staff know what to, and not to, add to my email.

I’m the first to admit that I probably still spend too much time on my phone, especially at home. It’s where I read my news, listen to audiobooks and podcasts, consume social media, and even create these daily blog posts. But I also know that reducing notification interruptions has helped me stay more focussed on the tasks I’m trying to complete both at work and at home.

Incremental Improvements

For about 5 weeks now, I’ve been recovering from a shoulder injury. It’s nothing too serious, and I think it was brought on by hours of shovelling snow then doing some wide-arm chin ups for my workout the next day… I put together two activities I seldom do, and I overdid it. I recently wrote about how my physiotherapist stopped weeks of pain in one session. I saw him a second time last week and he put me through a regimen of exercises that I’m to do over the next 3 weeks until I see him again. Although he was able to quickly stop the pain I was dealing with, he thinks that it will be another 6 weeks before I’m able to do everything that I could do before the injury.

This is the hard part of injury recovery. Progress is slow and nothing comes easily. But if I don’t put the time and effort in, I delay the recovery time. Day-to-day the results are not visible. Yesterday felt less strong than the day before, today will hopefully be different. When this is the experience, it doesn’t feel like I’m getting better. I have to put that aside, focus, and keep my regular routine up, including pushing myself to work my shoulder, while also not overdoing it.

We are often enamoured by the quick fix, the easy answer, fast and obvious results. But these quick rewards are not always available. Sometimes it’s the slow incremental changes that make us better, stronger, and more resilient. Sometimes we need to work through things slowly and properly in order to see the results we really want.

It doesn’t always seem glamorous, but the day to day grind of doing things well, with positive intention, and dedication can be the key to success. Sometimes it’s not about what we can do to quickly fix a problem, instead it’s about what we can do consistently over time that brings results. Staying positive and keeping the end goal in sight is important. This isn’t always easy to remember when the results we want come from incremental improvements.

Hitting the goal posts

Wayne Gretzky had an amazing talent for scoring goals.  Three records that he holds, that may never be surpassed, are scoring in 51 consecutive games, scoring 50 goals in 39 games, and scoring 92 goals in one season (80 games). To accomplish this he did something very well… He would visually focus on the back of the net, the open space between the goal posts and the goalie, and he would send the hockey puck into those spaces. Yes, that’s what most hockey players want to do, but it’s not what they actually do.

When most people are aiming at a goal, be it in hockey, water polo, soccer, lacrosse, or any other sport with a net and a goalie, they are (almost) always aiming for the edges of the net, near the goal posts or crossbar. However it is challenging to aim at an empty space, so many people end up looking at the posts instead, and that’s what they end up hitting.

When I coached and saw someone hitting the crossbar a few times, sometimes I’d pull them aside and ask them to close their eyes. “Imagine the goalie and the bars of the goal behind her. Do you see them? Ok, now make them all one dark colour, like black. Now brighten the space between the goalie and and the bars. Got that in you head? Ok, aim there.”

Related to this, have you ever noticed the weird odds that a car accident will often include the collision with a telephone pole or a post, when there isn’t any other obstacle for quite some distance? The less interesting reason for this is that accidents that do not involve poles and posts are faster to clean up. The more interesting reason is that when a driver is in a dangerous situation and sees the post, they fixate on it, and while consciously scared and wanting to avoid it, their hands steer where their eyes go.

In school, there are many ways that a student can aim for the goal posts:

What do I need to do to get a ‘A’?

What’s the fastest way to get this done?

What does the teacher want me to do?

There are also many ways that educators can aim for the goal posts:

Teaching facts void of big ideas.

Teaching ‘the how’ without ‘the why’, (such as in Math, teaching that a negative times a negative equals a positive, and not explaining why this works). 

Counting marks rather than marking what really counts. 

None of these questions or examples are about learning. They aren’t on target; they aren’t the goal. But when we aim for the posts, we tend to miss the intended target, or in these examples, the intended outcomes.

What’s a goal post you are aiming at? And what would you be doing differently right now, if you were aiming at the net rather than the posts?

On being present

How much time do we spend ruminating on the past? …Anticipating or anxious about the future? …Thinking about possible scenarios and reenacting different outcomes to decisions or conversations? …Wondering how our lives could be different, if only…

How much time do we spend hiding from the present moment without knowing that is what we are doing? Are we really procrastinating, or are we outright avoiding? Are we creating new possibilities, or are we avoiding inevitable realities? Are we rehearsing alternate options, or creating unachievable fantasies?

What do we do to unintentionally avoid the present?

What can we do to intentionally be present?

Stop. Breathe. Breathe again deeply. Feel the oxygen reach your extremities. Smile. Now decide what you will do right now.

To seize the day, you must first seize the present moment.