Attention is the “ugly duckling” of cognitive functions. We worry about improving memory and wonder how to be smarter while forgetting about concentration. However, attention is the foundation on which thought, language and memory are built.
Without attention, it would simply be impossible for us to follow the thread of a speech, respond coherently, or solve problems. And yet, as Daniel Goleman warned in his book “Focus”, we are losing that capacity, undermined by the immediacy of technology and the tendency to multitask.
Therefore, if you find it difficult to stay focused for long periods of time, know that you are not the only one.
Attention, that treasure that we often neglect
Our ability to pay attention to tasks is a key component of everyday life, but maintaining it is particularly difficult when we find an activity boring, repetitive or lengthy. In these cases, it is common to get distracted, which causes lapses in attention.
And we already know that when a task is not particularly interesting, anything can catch our attention, from the sound of a car horn to videos of kittens on the Internet, thinking about the shopping list or remembering the last argument as a couple.
Luckily, most lapses in attention don’t have major repercussions beyond forgetting to forward an email or buy something at the supermarket. However, other lapses can have serious repercussions, such as a surgeon skipping a step in a surgical operation or forgetting the oven on when leaving the house.
Despite this, staying focused is easier said than done, since our attention fluctuates quite a bit throughout the day. Sustained attention is precisely what allows us to stay focused on an activity for a certain period of time, whether it is a movie, conversation or work.
And it is not “Only the mental capacity to focus on one or more aspects of reality and ignore the rest, but the taking possession by the mind, in a clear and vivid way, of one among what seem simultaneously several possible objects of thought”, as Williams James wrote. Therefore, it is important that we protect and develop it.
How to improve sustained attention by setting goals?
Staying focused for long periods of time on tasks that are not particularly stimulating can be a challenge, especially in these times. But a group of psychologists from the University of Texas and Oregon have come up with a very effective little trick.
They recruited more than 100 people to perform a series of repetitive tasks for about 25 minutes. One group was simply asked to respond as quickly as possible on each trial (about 200 in total), but another group was given specific goals, such as keeping their reaction time under 450 milliseconds.
Thus they appreciated that the group with specific objectives achieved better results. By improving sustained attention, the goals also reduced attentional lapses. Therefore, the recommendation of these researchers is clear: setting specific goals can help us focus, minimize distraction, and reduce errors.
However, any objective is not worth it. These psychologists also found that making goals too difficult does not help people stay more focused. It is necessary to set viable objectives that do not add additional tension or anxiety since the increase in cortisol induces a state of hypervigilance that ends up affecting sustained attention and leads to greater distraction due to irrelevant information, as demonstrated by another study developed at the University of Nijmegen.
To stay focused, it is best to set specific goals that are feasible and realistic. You can do a simple but very effective exercise: break down the activity into smaller tasks, each with a specific objective. This way you will feel more motivated and you will be able to move forward with less distractions.
For example, if you are writing a report, divide it into sections and set different time frames to finish each one. Ideally, you should take a break between achieving one goal and another to clear your mind and return to the activity you were doing with your batteries recharged. Ultimately, to improve sustained attention you not only have to concentrate, but also know how to relax.
In any case, remember that sustained attention is a cognitive function that is trained. If every day you read a few pages of a book without distractions or watch a movie without holding your cell phone in your hand, you will be training your attention to stay focused on a single task, so that distractions will no longer be a problem.
References:
Strayer, D. L. et. Al. (2023) Effects of goal-setting on sustained attention and attention lapses. Attention, Perception, & Psychophysics; 10.3758.
Henckens, M. et. Al. (2012) Time-dependent effects of cortisol on selective attention and emotional interference: a functional MRI study. Front Integr Neurosci; 6: 66.
