Today, I’m going to tell you about the focus and how to focus better. It keeps you away from all distractions. All you need to do is to disconnect from the digital world.
A few years ago I began to observe something in my own behavior that made me a bit uncomfortable. It was from the moment that I woke up to the morning that to the end of the day my life was a series of screens.
I started the day with the thing that woke me up first thing in the morning- my phone. So, I sat there in bed watching various cooking videos on Instagram and bouncing around between a bunch of different applications. But then it was time to get out of bed and cook breakfast. So, the thing that I focused then on in addition to the omelet in the pan was the iPad that was right next to the oven.
Then it was time to do some work and so I went to a different screen which was attached to another screen itself. All the while this little devil on my wrist was tapping, beeping & blooping and distracting me as I was trying to get important stuff done. But there was one particular offender out of all of these different devices that I wasted more time on than anything else that was this dastardly thing – my phone.
Say ‘No’ to phone experiment
I could spend hours on this thing every single day. So, I decided to essentially for all intents and purposes get rid of the thing for a month as an experiment. I thought I’m gonna live on this thing for just 30 minutes every single day at a maximum. So, this is the amount of time I have for naps to call my mother & for everything that I could possibly want to do. Like listening to music, listen to podcasts. I observed what happened during this time it took about a week to adjust downward into a new lower level of stimulation. But once I did I noticed that three curious things began to happen-
1. First my attention span grew, it was like I could focus on things not effortlessly but with much more ease than I could before this spearmint started.
2. In addition to this, though as I was going about the world and especially when my mind wandered a bit I had more ideas that my mind arrived at.
3. On top of this I had more plans and thoughts about the future getting rid of one simple device led to these three effects.
How to pay attention?
I want to start with the attention spans that we have. This is how we pay attention to the world around us and how much control we have over our focus. The research around this particular area is fascinating. It turns out that when we work in front of a computer especially when our phone is nearby, we focus on one thing for just 40 seconds before we switch to doing something else. When we have things like slack open as we’re doing some work this lowers to 35 seconds. But the reason that this is the case is not what we might think after looking at the research.
We think the problem is that our brains are distracted. But after looking at the research this is what I’ve come to know as a symptom for the deeper problem. It’s not that we’re distracted it’s that our brain is overstimulated and that we crave distraction in the first place. Our brains love these tiny little nuggets of information and social media and email and these things that we do over the course of the day.
The Dopamine effect
There’s even a mechanism in our mind called the novelty bias by which our mind rewards us with a hit of dopamine. One of those wonderful chemicals is your chemicals. The same one that we get when we eat and order a whole medium pizza from dominos. It’s the same one that we get when we make love. We get that same stimulation when we check Facebook. We get this dopamine coursing through our mind and so we not only crave distraction but our mind rewards us for seeking out and finding distraction in the first place.
Today we’re at this hyperstimulated state where we bounce around between these bunch of different objects of attention that are very stimulating for our mind. So, I thought okay if the phone had this impact on my attention span what if I lowered how stimulated I was even more still. So I know this feeling that we experience when we go from being in a state of high stimulation into a state of low stimulation. It has a name that name is called boredom.
‘Being Bored for a month’ experiment
You know this is a restlessness that we feel when we have this super busy week. When we’re lying on the couch on a Sunday afternoon thinking what am I doing. So I challenged I put out a call to the readers of my website and I asked them what is the most boring thing that you can think of doing. I’m gonna make myself bored for an hour a day for a month. So, I did some stuff that I still upset about from my readers to this day.
Day 1- I read the iTunes terms and conditions for one hour it’s actually shorter and more readable than you might think.
Day 4- I waited on hold with Air Canada’s baggage claims department. It’s very easy this is the trick if you want to make yourself bored. Don’t call the reservations department call the baggage, claim people. Because you’re gonna wait for hours if you ever get through it all.
Day 19- I counted all the zeros that I could in the first 10,000 digits of pi.
Day 24- I watched the clock tick tick for one hour and 27 other activities this month. I still think back but curiously, I noticed the exact same effects as I did during the smartphone experiment. It took about a week for my mind to adjust downward into a newer lower level of stimulation. Research shows that it takes our mind about 8 days to fully calm down and rest like when we’re on vacation.
As an example, our vacations need to be longer than they are today. I also noticed that my attention span expanded. I was able to focus even more effortlessly because I wasn’t surrounded by fewer distractions. But my mind was so much less stimulated that it did not seek distraction in the first place. But the fun part was these ideas and plans that struck me that didn’t before. Because this is the case that my mind had a chance to wander more often. There’s a great quote that I love and you might be familiar with from J.R.R. Tolkien where he says that not all those who wander are lost and the exact same thing is true. It turns out with regard to our focus with regard to our attention.
How the ideas come to our mind?
If you think back to when your best most brilliant ideas strike you, you’re rarely focused on something. Maybe this morning you were taking a shower or maybe some morning in the past. Then your mind had a chance to connect several of the constellations of ideas that were swirling around in your mind to create an idea that would never have materialized.
Otherwise if you were focused on something else on your phone for example. This is a mode especially when we do this deliberately when we deliberately let our mind wander. I call this mode to scatter focus and the research shows that it lets our mind come up with ideas. It turns out that when we just let our attention rest, it goes to three main places.
We think about the past we think about the present and we think about the future. But we think about the past less than we might think only about 12% of the time. So this is you know it’s something as simple as you’re typing up an email and you can’t find a way to phrase something. Because it’s very delicate maybe it’s political you go and walk to another room you go to another room of the house. The solution hits you because your mind had a chance to approach it and prod at that problem from different directions.
Do we think too much?
Our minds wander to think about the future more than the past and the present combined. Whenever our mind is wandering we think about the future. 48% of the time this is why when we’re taking a shower we plan out our entire day. Even though it hasn’t started yet this is called our mind’s perspective bias. It occurs when our mind wanders if you’re good with math or maths. These numbers don’t add up to 100 it’s because the rest of the time our mind is dull. It’s blank or it doesn’t have an idea inside of it that is rooted in time. But whatever it is for you that lets your mind wander.
Do something that you like
Something that’s simply something that doesn’t consume your full attention. Mine happens to be something that is not necessarily stereotypic of my age and gender demographic but I love to knit. Knitting is one of my favorite hobbies. I knit in planes, I knit trains, I knit in hotel rooms. I was knitting in the hotel room before this event today cuz it helps calm you down. It helped settle your nerves and I come up with so many ideas. When I knit I have a notepad next to me.
But whatever it is for you it might be taking that extra long shower might be taking a bath upgrading your shower to a bath so you can soak not just with your body but with your ideas as well could be simple. If you’re at work walking from one room to another in the office very simple change. But if you don’t use your phone during that walk, your mind will go to the meeting that you’re about to attend. It’ll go to the call that you were just on. It’ll wander to the ideas that are circulating and it’ll make you more creative in this way. It could be something as simple as waiting in line and just waiting in line. It could be getting a massage and whatever you love doing.
Ways to get better ideas
Here’s a protip ask your masseuse to let you have a notepad in the session. Because ideas always come to you and you’re always incubating things. To capture them and you can act upon them later. But I think after doing this deep dive into the research we need to make two fundamental shifts with regard to how we think about our attention. We think that we need to fit more in. You know there’s all this talk about hustling I’m an anti hustler I’m one of the laziest people you’ll ever meet. I think that’s what gives me so many ideas to talk about and write about.
We don’t need to fit more in we’re doing enough we’re doing too much. We’re doing so much that our mind never wanders anymore. It’s sad this is when our best ideas and plans come to us we need more space. If you look at what allows traffic to move down a highway, which allows it to move forward, isn’t how fast cars are moving as you might expect. It’s how much space exists between the cars that allow traffic to move forward. Our work and our life are the same way the second shift. We like to think of distraction as the enemy of focus. It is not it is a symptom of why we find it difficult to focus which is the fact that our mind is overstimulated.
The Disconnection Ritual
I have a challenge for you it’s a two-week challenge. It’s a challenge to make your mind a bit less stimulated and simply notice what happens to your attention. How many ideas do you get how does your focus change? How many plans do you make? So, for two weeks make your mind less stimulated.
There are so many great features on phones & devices that let us eliminate a lot of the time we waste on our devices. Use those features not only to become aware of how you spend your time but how you can spend less.
So to have more ideas, have a disconnection ritual every evening. One of my favorite daily rituals. I disconnect from the internet completely from 8 p.m. to 8 a.m. My fiance and I have a weekly disconnection ritual. A technology Sabha every Sunday so we can disconnect from the digital world and reconnect with the physical world the real actual world.
You don’t have to do it for an hour it’s just a world of help but rediscover boredom. Just for a few minutes lay on the couch and where does your mind go and scatter your attention. You’ll find some remarkably fruitful things in that attentional zone.
If there’s one thing that I have found to be true after doing this deep dive into this world on how we focus, it’s that the state of our attention is what determines the state of our lives.
If we’re distracted in each moment, those moments of distraction and overstimulation build up and accumulate. It creates a life that feels more distracted and overwhelming like we don’t have a clear direction. But when we become less stimulated when we make our mind calmer we get the benefits of the added productivity and focus ideas and creativity but we also live a better life because of it.
Thank you so much