‘Intensity sprints’ can help you focus better — but what are they?

The quest for sustained focus at work often leads individuals down various paths, each offering promises of enhanced efficiency and goal attainment. 

One such path, championed by content creator Ali Abdaal, shines a spotlight on a technique he dubs “intensity sprints.” Departing from the conventional wisdom of consistent, steady work, intensity sprints advocate for short bursts of focused activity.

Abdaal, a former NHS (National Health Service) doctor, says, “There’s all this stuff about how consistency is really the most important thing and how a small amount of consistent, focused work every day will help you get to your goals. But often it can be really hard to just do the same thing for a very long period of time.”

He continues, “So, setting aside two or three or 4 hours, taking myself to a coffee shop, leaving my phone behind, crucially, and just having my laptop, and in that three or four hour block of time, just making as much progress as I can and kind of turning it into a bit of a game, having some music, getting myself a coffee.

“And I found that when I was writing my own book, it was those bursts of intensity in which I made the most progress, rather than slow and stable consistency over time.”

 

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Abdaal’s approach challenges the notion that success is solely reliant on relentless consistency. Instead, he proposes a method that emphasises harnessing the power of focused immersion to enhance progress. 

But what psychological mechanisms drive the efficacy of intensity sprints?

Organisational psychologist and HR consultant at That Culture Thing, Gurleen Baruah, agrees, “Intensity sprints are one of the very effective strategies to beat procrastination, analysis paralysis, and really get things done.”

Here are the psychological mechanisms at play when intensity sprints are applied to achieve high levels of focus and productivity:

*Intensity sprinting is basically time blocking in your calendar and removing all distractions from around you, including putting away the phone. This also includes setting an alarm for say 2 or 3 hours depending on the task at hand and really diving deep into the work. Psychologically, it makes the mind focused on the task at hand with intense deep work. When people are in flow and in the moment without distractions, the brain works much faster and more effectively.

*Secondly, in order to get into the flow state (as suggested by Professor Mihaly Csikszentmihalyi in his groundbreaking book ‘Flow’), it takes time to get into it. And if there are distractions, the mind wanders, and when you get back to the task, it will again take you time to get into the deep zone, hence your value on time gets reduced. Intensity sprints, therefore, come to your rescue where you intentionally design time blocks so that you don’t get distracted. You do this by blocking time on your calendar, keeping the phone away, having a ‘do not disturb’ post-it note on your desk, or even using headphones with instrumental music.

If there are distractions, the mind wanders, and when you get back to the task, it will again take you time to get into the deep zone. (Source: Freepik)

How do intensity sprints compare to other productivity techniques such as pomodoro and deep work?

“Intensity sprints, pomodoro, and deep work each offer distinct approaches to improving focus and task completion, catering to different preferences and contexts,” Baruah informs.

Pomodoro technique, she says, typically involves shorter chunks of time, usually 15 to 30 minutes, followed by brief breaks. It emphasises time management through structured intervals.

Deep work, on the other hand, encompasses various strategies under its umbrella as suggested by Cal Newport in his book ‘Deep Work. The monastic approach involves disconnecting yourself from distractions like the internet, creating an environment conducive to deep concentration. Bimodal approach entails dedicating extended stretches of time for intense focus on tasks. Rhythmic involves making deep work a habitual part of one’s routine. The journalistic approach integrates deep work into one’s schedule as opportunities arise.

Intensity sprints differ in their approach, as they concentrate on slightly longer periods of hyperfocused work, akin to ‘forcing’ oneself to tackle a task intensely for an extended duration within a day. 

All three techniques have their merits and can be effective depending on the task and available time. 

Potential drawbacks or risks associated with relying on intensity sprints

Baruah admits, “Yes, there could be drawbacks associated with relying solely on intensity sprints as a primary method for enhancing focus and productivity.” 

Intensity sprints operate on the premise of bursts of concentrated effort, akin to a sprint. While effective for tasks with defined timelines or those that can be broken into manageable goals, it may not be sustainable for tasks requiring prolonged focus or larger-scale projects.

Additionally, they might not be suitable for tasks demanding extended periods of concentration. “If someone lacks motivation or feels uninspired on a given day, it can be challenging to enter the zone and initiate work without a structured system or clear objectives,” she reflects.

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