Hutchinson’s law states that “if a problem requires maximum concentration, an irresistible distraction will appear simultaneously.” Without a doubt, one of the main enemies that stalks us today is distraction. In such a chaotic world full of information, we are constantly bombarded by hundreds of stimuli, so it is very easy to get distracted. With so much junk information, the difficult thing is to stay focused and not waste precious time.
In fact, we’ve forgotten what it truly means to be focused and oblivious to the outside world. That state in which we’re so absorbed in the task at hand that the world practically disappears. This is largely due to technology, as we’ve forced ourselves to be constantly on the lookout for calls or texts, with at least a dozen browser tabs open, so we’ve learned to live by dividing our attention. But what might seem like an advantage actually takes a heavy toll on us.
The attentional limbo of our daily lives
“Fools act distractedly. The wise guard their attention as if it were their most precious treasure.” With this phrase, Siddhartha Gautama Buddha wanted to emphasize the value of attention, since being fully present is the only guarantee of living in the here and now. However, we have become accustomed to living between the past and the future, neglecting the present, because we spend every minute in a kind of “attentional limbo.”
Attentional limbo is simply a state in which we’re neither truly working nor truly resting. We’re not truly enjoying the company of the people we love, nor are we fully focused on the movie or book we’re reading.
As a result, we don’t get anything right, but we end up exhausted. That’s why we often come home tired at night, as if something or someone has stolen all our energy. Only the thief is ourselves.
To better understand this concept, just think of how our attention span behaves like a straight line throughout the day, when in reality it should be a line with ups and downs. In fact, to free ourselves from the attentional limbo that robs us of our energy, we need to alternate periods of absolute concentration with periods of absolute rest. When we achieve a curve, we break out of that limbo and not only become more productive but also become less exhausted.
Furthermore, it’s not just about achieving our goals and being more effective, but also about living more fully. When we manage to let go of worries and focus on the here and now, we can enjoy life much more and truly squeeze every last drop out of it.
How to focus on what really matters?
1. Discover your bad habits
We enter attentional limbo because of our bad habits, even though we’re not aware of them. However, our daily lives are filled with patterns that we repeat over and over again, such as: constantly checking our phone for new messages, logging onto social media multiple times, spending too much time chatting with colleagues outside of our break times, or bringing work home in the form of worries that prevent us from enjoying our family time. All of these habits not only steal your time but also your energy, so the first step is to identify them and then replace them with more effective habits that can truly improve your life.
2. Apply the Stress-Recovery Routine
It involves creating a concentration and relaxation curve, alternating periods of full attention on tasks with periods of complete rest. In fact, people who have applied this routine say they are much more productive and feel less exhausted at the end of the day. These periods of true rest serve to recharge your batteries and even help your subconscious generate new ideas. How can you achieve this?
First and foremost, set a clear goal. It’s not about adding more pressure, but simply being objective and setting a goal for yourself that you want to accomplish in a two-hour period, for example. This goal will become a reference point in your mind and help you stay focused.
Second, use a timer. One of the risks of being overly focused is skipping a break and continuing to work. However, this habit will eventually catch up with you. Therefore, it’s recommended that you use a timer to let you know when it’s time to take a break. At that point, the most important thing is to try to completely disconnect from what you were doing.
3. Control distractions, don’t let them control you
You’ll soon realize that alternating periods of peak productivity with periods of rest will revolutionize your days. However, you’ll also notice that it’s difficult to maintain this rhythm because throughout the day you’ll have numerous stimuli competing for your attention. Therefore, it’s important to try to eliminate all factors that distract you and could decrease your productivity.
For example, if you’re with your family, you can silence your phone, and if you’re at work, you can disconnect from the internet. At the same time, it’s a good idea to apply the two-minute rule: if an unexpected task can be completed in two minutes, do it; if it takes longer, put it on your to-do list.
4. Use an emotional trigger
Some days are better, others are worse. There are days when you feel like you can handle anything, but others are down and you find it harder to maintain your willpower, as if it has suddenly run out. In any case, since perseverance is essential to combat distractions, a good idea to stay motivated is to use a trigger.
A trigger is something that triggers a flashback to a situation we experienced in the past. Each person has different triggers; they can be a sound, a smell, a texture, or an image. What happens is that a very strong connection has been created in our brain between the sensation we are experiencing and that trigger. Therefore, it is advisable to create triggers for a more positive mood. For example, you can start the day by reading a motivational quote that means a lot to you, or listening to a song that fills you with energy. It’s about finding what motivates you and gives you strength.
5. Practice mindfulness meditation
Few things will help you stay focused and avoid distractions like mindfulness meditation. In fact, a study conducted at the University of California found that just a couple of weeks of meditation can qualitatively improve people’s ability to concentrate and their short-term memory. This result isn’t surprising considering that meditation essentially involves learning to focus your thoughts on a single object or idea.
Furthermore, this practice causes lasting changes in the brain. Another study conducted at Harvard revealed that mindfulness meditation can influence certain brain structures. After eight weeks of training, positive changes were observed in the hippocampus, the structure that governs learning and memory, as well as a decrease in activity in the amygdala, the area responsible for fear, anxiety, and stress. Another study conducted at Yale University found that meditation decreases activity in the brain’s default mode network, which jumps from one topic to another and triggers worries. Therefore, mindfulness meditation is an excellent tool for getting rid of distractions and learning to focus on what really matters.
References:
Mrazek, M. D. et. Al. (2013) Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering. Psychological Science; 24(5): 776-781.
Hölzel, B. K. et. Al. (2011) Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Res; 191(1): 36–43.
Brewer, J. A. et. Al. (2011) Meditation experience is associated with differences in default mode network activity and connectivity. PNAS; 108(50): 20254–20259.
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