Mind

Have you ever found yourself trapped in a web of undesirable thoughts, unable to break free from their relentless grip? Dr. Amishi Jha, a renowned psychology professor at the University of Miami and the author of "Peak Mind," offers valuable insights and techniques to help you direct your attention where you want it, even when faced with thoughts you'd rather avoid.

To start, it's essential to grasp the three systems of attention, which Dr. Jha refers to as flashlight, floodlight, and executive control. Your "flashlight" represents your ability to prioritize specific information over others, honing in on a particular subject or thought. For instance, when you're engrossed in reading a book, listening to someone speak, or focusing on a particular idea, your flashlight is at work.

The "floodlight" is quite the opposite. It's a state of general alertness, making you receptive to various stimuli and ready for anything. Unlike the flashlight, the floodlight is a broader form of attention.

The third system, executive control, enables you to prioritize certain information based on your goals. Dr. Jha describes it as the system that ensures your goals align with your actions and corrects any mismatches.

These systems aren't isolated; they interact and sometimes compete for your attention. For example, when your flashlight is activated, it can be challenging to engage your floodlight simultaneously. They often battle for dominance. Dr. Jha illustrates this with a common scenario: when you're deeply focused on a task and someone interrupts, you might not even hear them initially. Your flashlight is activated, and executive control keeps you on track with your goal, momentarily inhibiting the floodlight system.

When you find yourself fixated on unwelcome thoughts, your flashlight is essentially shining on them. The key is to redirect your attention. Dr. Jha suggests two approaches: "zooming out" and "zooming in."

Zooming out means shifting from the flashlight to the floodlight system. When you recognize that you're stuck on a particular thought, you bring awareness to the situation and enter a state of "decentering." Imagine yourself as a traffic helicopter hovering above, observing yourself. Your task is to provide an objective, third-person account of your experience, focusing on what you observe without adding any personal interpretations. For example, you might report, "She's feeling nervous, repeatedly thinking anxious thoughts, sensing chest compression, and experiencing jaw tension." By adopting this perspective, you weaken the grip of the flashlight, allowing the anxious thoughts to dissipate.

Zooming in involves hijacking your flashlight to activate the floodlight system of attention. Instead of pulling your focus away, you turn it inward to monitor your bodily sensations. Dr. Jha suggests taking a moment to identify the most prominent physical sensation in your body. Is it in your chest, back, or do your feet feel tingly? By honing in on your bodily sensations, you weaken the hold of your flashlight, which can be more effective than forcibly redirecting it.

The crucial point is that you're not trying to forcefully switch your flashlight elsewhere. Dr. Jha warns against the "white bear phenomenon," where attempting not to think about something leads to obsessive thinking about it. Instead, you intentionally guide your attention to another system, broadening your floodlight. As a result, it becomes challenging to maintain a narrow focus.

Next time you find yourself grappling with persistent unwelcome thoughts, consider your systems of attention. How can you leverage this awareness to shift your focus? Can you use zooming out or zooming in to take control of your flashlight and activate your floodlight? Understanding the interplay between these two systems and the fundamental principle that they can't operate simultaneously can be a game-changer in your journey to regain control over your attention. Throughout the day, ask yourself, "Am I in flashlight or floodlight mode? Is my flashlight where I want it to be?" This practice can shed light on the path to mastering your attention.