How to get your brain to focus

A while back, I began feeling uneasy about my behavior. From morning till night, my life revolved around screens. Each day started with my trusty phone, a device that jolted me awake, and I'd find myself perched on my bed, endlessly scrolling through apps, engrossed in cooking videos on Instagram. Even when it was time to cook breakfast, I'd be multitasking with an omelet on the stove while an iPad kept me company.

Every task seemed to be tethered to a screen, one leading to another. Amid attempts to focus on something important, the devilish alerts from my wristwatch would lure me into distractions. However, among all the gadgets, my phone emerged as the biggest time-gobbler, devouring hours each day. So, I made a pact with myself to part ways with it for a month, limiting my usage to a mere 30 minutes daily.

During this experiment, I indulged in playing cards, chatting with my mom, immersing myself in music, or tuning into podcasts, observing what unfolded during this phone-less time. It took roughly a week to adjust to this reduced stimulation level, but once I did, peculiar things started happening.

Firstly, my focus skyrocketed. I found it surprisingly easier to concentrate without the constant tech distractions. Furthermore, this newfound clarity sparked more ideas and future plans, particularly when things felt askew. The simple act of ditching a device had three profound effects.

This realization sparked a journey, delving deep into understanding focus amidst a world teeming with anxiety. I delved into countless research articles, turning my office into a crime scene investigation board, much like those in detective shows, covered with notes, papers, and clippings. I traveled across the globe to meet with experts, conducted numerous experiments, all culminating in a 25,000-word research paper exploring the impact of technology on our focus and attention.

Let's dive into the core—our attention. It's our gateway to focusing on the world and dictating the extent of control we wield over it. The research in this realm is fascinating. When we're working on a computer, especially with our phones nearby, our attention spans dwindle. We hop from one task to another every 40 seconds, reducing it to a mere 35 seconds if apps like Slack lurk open. But it's not the distraction itself that's the crux; it's a symptom of a far deeper issue—our brains in overdrive.

Our brains relish information and, intriguingly, possess a "novelty bias." This bias rewards us with dopamine—the same delight we experience devouring a pizza or falling in love—when we indulge in social media or even check our emails. It's a craving for distractions that our brains actively seek out and reward. Thus, we find ourselves amidst constant overstimulation, darting from one stimulating activity to another.

This revelation led me to ponder: could my phone's impact on focus also impact motivation? The transition from high to low stimulation invokes a feeling—boredom. So, I sought experiences that readers had shared, embracing boredom for an hour daily for a month. From reading the iTunes terms to counting zeros in pi's digits, these activities were mundane yet oddly insightful.

Strangely enough, this experience mimicked the smartphone hiatus, taking around a week for my mind to acclimate to reduced stimulation. Research also substantiated that it takes eight days for our minds to ease into a state of relaxation, akin to a vacation. Our holidays should indeed be longer.

Amidst this 'boredom challenge,' focus surged. Fewer distractions translated to easier focus. But more intriguingly, this dearth of diversions paved the way for novel ideas and plans. Allowing the mind to wander often led to unexpected inspirations, echoing J.R.R. Tolkien's quote, "Not all those who wander are lost." These moments when our best ideas strike rarely occur during conscious focus, such as in the shower, when our minds roam freely.

This unstructured mental state, akin to daydreaming, prompts our minds to weave through three realms: the past, present, and future. Yet, we dwell less on the past (12% of the time) and often retrieve ideas from these wandering episodes. However, while our minds wander, they gravitate significantly toward contemplating the future (48% of the time), illustrating a future bias.

Encouragingly, intentionally diverting our attention, a phenomenon I term 'focused diffusion,' opens avenues for creative ideation. Letting our minds roam assists in generating ideas and charting courses based on these mental sojourns.

Two fundamental shifts in our focus warrant contemplation: one, we need to embrace more adaptability, and two, we ought to discard the misconception that attention opposes attention—it's merely a symptom of our overworked minds.

So, I invite you to embark on a two-week challenge, curbing mental activity to gauge its impact on your ideas, focus, and planning. Implementing features to track phone usage, adopting separation rituals from devices, or rediscovering boredom could be pathways to a more focused life.

In delving into the world of focus, it's evident that the state of our attention dictates the tenor of our lives. Reducing distractions fosters a life brimming with productivity, focus, creativity, and direction, transcending the chaos of a constantly diverted mind.