How to Make Your Mind Concentrate

Some years ago, I noticed a behavior in myself that made me feel uneasy. From the minute I woke up until the end of the day, my life revolved around a succession of screens. I began my day by immediately reaching for my phone, which served as my initial source of awakening. While still in bed, I proceeded to view a variety of cookery videos on Instagram and switched between multiple programs. However, when the time came to rise from bed and prepare breakfast, my attention was divided between cooking an omelette on the stove and the proximity of the iPad to the oven. Subsequently, it was necessary to engage in various tasks, prompting me to navigate to a distinct display that was connected to another display.

Throughout the entire time, the small electronic device on my wrist was repeatedly making light tapping, beeping, and blooping sounds, causing me to lose focus and divert my attention from completing vital tasks. However, there was one specific device among all of these varied devices that consumed more of my attention than anything else. That object which caused trouble was my phone. I am able to dedicate several hours to this activity on a daily basis. Therefore, I made the decision to completely eliminate the thing for a duration of one month. As an experiment, I decided to limit my daily usage of this item to a maximum of 30 minutes.

This is the allocated duration I have for maps, calling my mother, and engaging in any desired activities like as listening to music or podcasts. I closely monitored the events that transpired inside this timeframe. After approximately one week, I successfully adapted to a reduced level of stimulus. Subsequently, I saw the occurrence of three intriguing phenomena. Initially, my capacity to focus increased. I found that I was able to concentrate on tasks with more efficiency during the course of this trial, although not without some effort. Furthermore, during my daily activities and particularly when my mind was unfocused, I generated additional ideas and, in addition to that, I formulated more plans and contemplated future prospects. Eliminating a single uncomplicated device resulted in the occurrence of three distinct outcomes.

What is the reason? Having seen this phenomenon a few years ago, I embarked on an extensive quest to uncover the essential elements of concentration in a highly distracting society. I meticulously examined hundreds of academic papers from cover to cover in my office. I am uncertain whether you have ever viewed a criminal show in which an individual is investigating a homicide. The status of my office resembled a cluttered mess, with a large Bristol board covered in documents, memoranda, and newspaper clippings, all connected by strings. I traveled internationally to speak with renowned scholars who specialize in the study of attention.

Additionally, I did numerous experiments on myself, resulting in the accumulation of 25,000 pages worth of research notes elucidating the reasons behind this phenomenon. What is the impact of technology on our attention and concentration? I would like to begin by addressing our attention spans. This is the manner in which we direct our attention towards the environment surrounding us and the extent of our ability to regulate our focus. The research pertaining to this specific field is captivating. Research indicates that while working on a computer, particularly when our phone is within reach, our attention span lasts only 40 seconds before we shift our concentration to another task.

Furthermore, when we have distractions like Slack open while working, this attention span decreases to 35 seconds. However, the actual explanation for this phenomenon is different from what we may initially assume based on the research findings. The issue at hand is that our cognitive faculties are being diverted. However, while examining the data, I have discovered that this symptom is indicative of a more profound issue, which is the underlying reason of this distraction. The reason for our lack of focus is not due to being easily diverted, but rather because our brains are too bombarded. The reason we desire distraction is because of our inherent inclination. Our brains have a strong affinity for these small pieces of information, as well as for social media, email, and other activities that we engage in throughout the day.

Our mind has a mechanism known as the "novelty bias" that provides us with a dose of dopamine, a pleasurable neurotransmitter, similar to the one we get when eating a whole medium pizza from Domino's or engaging in sexual activity. We experience a similar level of mental arousal when we engage with Facebook. We experience the release of dopamine in our brain. Therefore, not only do we have a strong desire for diversion, but our mind also provides us with a sense of satisfaction when we actively search for and discover diversions. Thus, this is the current condition of our mental states. We are currently in a condition of hyperstimulation, constantly shifting our focus between many highly stimulating objects of attention. Consequently, I pondered, "If the phone had such a profound effect on my ability to focus, what would happen if I further reduced my level of stimulation?" The transition from a condition of high stimulation to a state of low stimulation is known by a specific term.

The term for this feeling is "boredom," characterized by a sense of restlessness experienced after a hectic week, when one finds themselves lounging on the couch on a Sunday afternoon, contemplating their next course of action. I issued a request to the audience of my website, inquiring, "What activity do you consider to be the most tedious?" I plan to intentionally induce a state of boredom for one hour each day, consistently, over the course of a month. To this day, I still regret the actions I took that upset my readers. On the first day, I dedicated one hour to reading the iTunes terms and conditions. (Chuckling) It is, in fact, briefer and more comprehensible than one might anticipate. On the fourth day, I remained on the line with Air Canada's luggage claims service.

It is rather simple - Here's the strategy: if you wish to experience boredom, refrain from contacting the bookings department and instead reach out to the baggage claim personnel, as you will likely endure lengthy waiting times, if you manage to get through at all. On the 19th day, I meticulously tallied the number of zeros present within the initial 10,000 digits of the mathematical constant pi. Exasperating. On the 24th day, I observed a clock ticking incessantly for a duration of one hour. In addition, there are 27 additional activities scheduled for this month. Goodness. I continue to reminisce. However, I observed the identical outcomes as I did during the smartphone experiment, which piqued my curiosity. It took almost one week for my mind to acclimate to a lower level of stimulus.

Interestingly, this aligns with research indicating that it takes around eight days for our minds to completely relax and rest, similar to when we are on vacation. We require an extension of the duration of our holidays beyond their current length. However, I observed that my ability to focus for extended periods of time increased. I experienced enhanced concentration due to the reduced presence of distractions, and my mind felt less inclined to seek out distractions due to the decreased level of mental stimulation. However, the enjoyable aspect was the emergence of new thoughts and plans that had not occurred to me previously.

This was possible since my mind had more opportunities to wander. J. R. R. Tolkien once stated that "not all those who wander are lost," and this sentiment holds true when it comes to our focus and attention. When reflecting on the moments when your most exceptional and innovative ideas come to mind, you are seldom concentrated on a certain task or topic. Perhaps while showering this morning, or on a previous morning, your mind had the opportunity to synthesize various interconnected ideas, resulting in a novel concept that would not have emerged if you were preoccupied with another task, such as using your phone.

This is a deliberate mental state in which we intentionally let our thoughts to roam. I refer to this state as "scatter focus." The research indicates that daydreaming facilitates idea generation and strategic planning by allowing our minds to explore different thoughts and possibilities. This is captivating. Interestingly, when we allow our attention to simply relax, it seems to gravitate towards three primary locations: We contemplate the past, we contemplate the present, and we contemplate the future. However, our contemplation of the past is really less often than we like to assume, accounting for only approximately 12% of our total thinking time.

Moreover, during these instances of mind-wandering, we often retrieve and reflect upon many concepts and notions. However, the present is a significantly more fruitful realm to explore - we spend approximately 28% of our time contemplating the present. This scenario illustrates a common occurrence where one encounters difficulty in articulating a sensitive or politically charged matter while composing an email. In such instances, stepping away from the current environment and relocating to another room, be it within the same house or office, can prove beneficial. This change of physical space allows the mind to approach and examine the problem from various perspectives, ultimately leading to a solution.

However, it is worth noting that our minds tend to frequently drift towards contemplating the future, surpassing the amount of time spent reflecting on both the past and the present. During periods of mental distraction, around 48% of our thoughts are focused on contemplating the future. This is the reason why we engage in premeditated thinking about our entire day when showering, even though the day has not yet commenced. This phenomenon is known as the prospective bias of our mind, which manifests itself when our mind becomes distracted. If you possess proficiency in mathematics, or maths as it is commonly referred to - excluding Canada - it is evident that these numbers do not equate to a sum of 100.

The reason for this is that most of the time, our mind is devoid of stimulation, lacking any coherent thoughts or ideas that are temporally grounded. However, whatever activity allows your mind to wander, it should be something uncomplicated and not demanding your complete focus. My personal interest diverges from the typical preferences associated with my age and gender demographic; yet, I derive immense pleasure from the activity of knitting. Knitting is a cherished pastime of mine. I engage in knitting while traveling by plane, train, and even in hotel rooms. Prior to this event today, I engaged in the activity of knitting in the hotel room since it aids in relaxation and alleviates anxiety. While knitting, I generate numerous ideas and keep a notepad within reach to jot them down. Regardless of your preference, it could involve indulging in a lengthy shower or opting for a bath, perhaps even upgrading your shower to a bath to immerse yourself not just physically but also mentally.

It is a straightforward process. When you move from one room to another in your workplace, a simple change, if you refrain from using your phone during this walk, your mind will naturally shift its focus to the upcoming meeting, the recent call you had, and the ideas that are circulating. This shift in attention will enhance your creativity. It may be as uncomplicated as queuing and merely, I am uncertain, queuing. One possibility is receiving a massage. One's cognitive faculties, or the mental capacity, are responsible for the appreciation of this picture. It brings me great joy. (Laughter) Whatever activity brings you joy.

Allow me to share a valuable piece of advice: Request that your massage therapist provide you with a notebook during the session, since you frequently experience moments of inspiration and are always developing ideas. By recording these thoughts, you can ensure that you can take action on them at a later time. However, based on my thorough examination of the study, I believe it is necessary to make two major changes in our perspective on attention. We believe it is necessary to increase our productivity and efficiency. There is a prevalent discourse on the importance of "hustling." I am a person who opposes or rejects the practice of hustling. I possess a remarkable inclination towards idleness, which paradoxically serves as a wellspring of inspiration for my conversational and written endeavors.

There is no need for us to accommodate additional things. We are currently engaged in an adequate amount of activity; but, we are also engaged in an excessive amount of activity. We are engaging in numerous activities, preventing our thoughts from straying. It is a source of sorrow. This is the time when our most innovative ideas and well-thought-out strategies emerge. We require additional space. When considering the factors that enable traffic to flow on a highway, the key determinant is not the speed at which automobiles are driving, as one might assume. Rather, it is the amount of space between the cars that facilitates the forward movement of traffic. Our work and our life are synonymous. Regarding the second shift, we consider distraction to be the antithesis of focus. It is not. The difficulty in focusing is a symptom of our overstimulated mind.

I present you with a challenge. The challenge spans over a duration of two weeks, during which the objective is to reduce mental stimulation and observe the changes in your concentration. What is the quantity of thoughts that you generate? How does your attention shift? What is the quantity of plans that you make? For a duration of two weeks, endeavor to reduce mental stimulation. Phones and devices provide numerous exceptional features that might help us reduce the amount of time we spend unproductively on them. Utilize these elements not just to gain awareness of your time allocation but also to minimize it, hence allowing for increased ideation. Engage in a daily disengagement ritual each evening. One of my preferred daily routines is fully disconnecting from the Internet between the hours of 8pm and 8am. My partner and I have a weekly ritual where we intentionally withdraw from technology every Sunday. We refer to this as our "technology Sabbath" since it allows us to detach from the digital realm and reestablish a connection with the physical world, the tangible and genuine reality.

Rediscover the state of being bored - you are not need to engage in it for a whole hour. Kindly refrain from contacting Air Canada. It is simply a realm of torment. However, take a few moments to reacquaint yourself with the sensation of ennui. Recline on the couch and contemplate the direction of your thoughts. Disperse your focus. In that zone of focus, you will discover some highly productive things. After thoroughly exploring the subject of focus, I have discovered that the condition of our attention directly influences the condition of our existence.

Continuous distraction and overstimulation in each instant gradually aggregate, resulting in a life that feels increasingly overwhelmed and lacking a clear sense of direction. However, by reducing our level of stimulation and cultivating a sense of calmness in our mind, we can reap the advantages of increased productivity, enhanced attention, and heightened creativity. Moreover, this practice also leads to an overall improvement in the quality of our life. I greatly appreciate your assistance. (Clapping)