How to Get Your Brain to Focus

Link: https://youtu.be/Hu4Yvq-g7_Y

My Journey from a Procrastinator to a Non-Procrastinator

During my college years, I began to observe something in my own behavior that made me a bit
uncomfortable. And that was that from the moment that I woke up to the end of the day, my life was a series
of screens. First, I would reach for my phone and find myself engrossed in cooking videos on Instagram,
jumping between different applications. Then, as I prepared breakfast, my attention would shift to the iPad
conveniently placed next to the oven. When it was time to work, I would switch to yet another screen, with
the additional distraction of a smartwatch continuously vying for my attention. However, out of all these
devices, my phone was the biggest culprit, consuming hours of my time every day. Fed up with this
dependency, I decided to embark on an experiment: for an entire month, I would limit my phone usage to a
mere 30 minutes per day, strictly for essential tasks such as navigation or calling my mother. I observed
what happened during this time, It took approximately a week to adjust to a new, less stimulating routine, but
once I did, three intriguing outcomes emerged. Firstly, my attention span noticeably improved. I found it
easier to focus on tasks, although not without some effort. In addition to this, though, as I was going about
the world and especially when my mind wandered a bit, I had more ideas that my mind arrived at, and on top
of this, I had more plans and thoughts about the future. Getting rid of one simple device led to these three
effects.

But we are so much Distracted???

Noticing this a few years back led me on this long journey to get to the bottom of what it takes to focus in a
world of distraction. I meticulously examined countless research papers at my office, immersing myself in the
subject matter. Have you ever seen one of those crime shows where detectives solve a murder? They often
have a large Bristol board with strings connecting various papers, memos, and newspaper clippings - that's
what my office looked like. I even traveled around the world to meet experts who specialize in studying
focus. I conducted more experiments on myself until the point I had 25,000 words of research notes about
why this is the case. How does technology influence our attention and our ability to focus? To begin, let's
consider our attention spans - how we engage with the world around us and the degree of control we have
over our focus. The research in this area is captivating. Surprisingly, when we work on a computer,
particularly with our phone nearby, we typically focus on a task for only 40 seconds before switching to
something else. This duration decreases to 35 seconds when we have distractions like Slack open while
working. Contrary to what one might assume based on this research, the problem lies not in our brains being
easily distracted. Rather, it is a symptom of a deeper issue, the root cause of our distraction. Our brains are
not simply distracted; they are overstimulated. We have an inherent craving for distraction. Throughout the
day, our brains revel in the consumption of small pieces of information, social media updates, and email
notifications. There is even a mechanism in our minds called the "novelty bias" that rewards us with a surge
of dopamine - one of those delightful pleasure chemicals - similar to what we experience when eating an
entire medium pizza from Domino's or engaging in intimate activities. Checking Facebook triggers the same
dopamine stimulation. Consequently, not only do we seek out distraction, but our minds also reward us for
finding it. This hyperstimulated state characterizes the current state of our minds, constantly bouncing
between numerous attention-grabbing stimuli.

How to overcome Distraction

I wondered what would happen if I further decreased my level of stimulation. The transition from high to low
stimulation is commonly referred to as boredom. It's that restless feeling we experience when we go from a
busy week to a lazy Sunday afternoon. So, I decided to intentionally make myself bored for an hour each
day for a month. I engaged in various activities that still scare me to this day. On day one, I simply watched a
clock ticking for an hour. On day five, I watched an old Chinese movie without subtitles. On day 15, I counted
the cars passing by my window for an hour. On day 20, I observed the clouds in the evening. And I did 27
other activities throughout the month. Interestingly, I noticed the same effects as when I conducted the
smartphone experiment. It took about a week for my mind to adjust to a lower level of stimulation, which
aligns with research indicating that it takes our minds around eight days to fully relax and rest, similar to
when we're on vacation. It seems our vacations should be longer. Additionally, I noticed that my attention
span expanded. With fewer distractions and a less stimulated mind, I was able to focus effortlessly. The
most enjoyable part was the influx of new ideas and plans that came to me. This happened because my
mind had more opportunities to wander. As J.R.R. Tolkien once said, "not all those who wander are lost."
This applies to our focus and attention too. Our best ideas often strike when we're not actively focused on
something, like during a shower or a moment of daydreaming. These moments of deliberate mind-wandering
can be referred to as "scatter focus." Research shows that during these periods, our minds generate ideas
and engage in productive planning. When our attention rests, our minds tend to wander in three main
directions: the past, the present, and the future. Surprisingly, we spend less time thinking about the past,
only about 12% of our wandering thoughts. We often recall ideas during these episodes. The present is a
more fruitful place for our minds to wander, occupying around 28% of our wandering thoughts. For example,
when we're struggling to find the right words in an email, taking a short walk to another room can provide a
fresh perspective and lead to a solution. However, our minds predominantly wander into the future,
accounting for 48% of our wandering thoughts. This explains why we plan our entire day while taking a
shower, even though it hasn't started yet. This inclination towards the future is known as our mind's
prospective bias, which manifests during moments of mind-wandering. It's worth noting that these
percentages don't add up to 100. Throughout most of our day, our minds tend to be idle, empty, or lacking
any time-bound ideas. However, there is usually something that allows our minds to wander, something
uncomplicated that doesn't require our full attention. For me, this activity is practicing typing. Thanks to the
development of muscle memory in my fingers, I can type effortlessly without having to think much. That's
why whenever I practice typing, I always have a notepad nearby. But for you, it could be something else
entirely - perhaps taking a longer shower or upgrading to a bath, so you can immerse both your body and
your thoughts. It could even be as simple as walking from one room to another at work without using your
phone. By refraining from distractions during this short walk, your mind will naturally drift towards the
upcoming meeting, the recent phone call, or the circulating ideas, ultimately enhancing your creativity. Even
waiting in line or getting a massage can serve as opportunities for your mind to wander. So, whatever it is
that allows your mind to wander, try to explore it on your own.

Things we need to change to get more Focused

To enhance our focus and productivity at work, we must undergo two fundamental shifts in our mindset
regarding attention. The prevailing notion suggests that we need to cram more into our schedules, often
referred to as "hustling." However, I take a contrary stance as an advocate of laziness. Paradoxically, my
idleness opens up a wealth of ideas for discussion and writing. Rather than piling on more tasks, we should
acknowledge that we already have enough on our plates, perhaps even too much. Our minds are so
preoccupied that they rarely have the chance to wander, depriving us of those moments when our best ideas
and plans emerge. We require more mental space. The second shift involves reframing distraction as the
nemesis of focus. In reality, it serves as a symptom of our struggle to concentrate, which stems from the
constant stimulation our minds endure. Here's a challenge for you: dedicate two weeks to reducing the
stimulation of your mind and simply observe the changes in your attention. How many ideas arise? What
happens to your focus? How many plans do you generate? During this period, actively utilize the features
available on your phones and devices that help eliminate time wasted, not only to become aware of how you
spend your time but how you can spend less so you have more ideas. Additionally, establish an evening
disconnection ritual where you detach from the digital world and immerse yourself in the physical presence
of your family. Experience the tangible aspects of life. Rediscover the value of boredom, even if just for a few
minutes. Lie on the couch and observe where your mind wanders. Allow your attention to scatter, for within
that state lies tremendous potential. You'll find some remarkably fruitful things in that attentional zone. If
there's one thing that I have found to be true after doing this deep dive into this world on how we focus, it's
that the state of our attention is what determines the state of our lives. If we allow ourselves to be perpetually
distracted and overstimulated, these moments accumulate and shape a life that feels scattered and
overwhelming, lacking a clear sense of direction. But when we become less stimulated, when we make our
mind more calm, we get the benefits of added productivity and focus and ideas and creativity, but we also
live a better life because of it.