What's Wrong with Our Attitude to Focus?
We constantly hear that modern people have forgotten how to concentrate. And that it is the ability to focus and work deeply that separates the successful from the mediocre. It seems to me that this approach puts a lot of pressure and causes shame.
Admitting that your attention span is like declaring that you are a failure. After all, who wants to think of themselves as one of those people who gets distracted by nonsense and can't focus on their goals. As a result, many people simply deny that they find it difficult to concentrate.
But what if we evaluate concentration purely from a practical point of view, forgetting about the culturally praised “moral superiority” of those who know how to remain undistracted for long periods of time? This became the starting point for improving my own concentration. I was inspired by a passage from Chris Bailey's book Hyperfocus.
“As I spent years researching this issue, I discovered that the word ‘productivity’ has acquired additional meanings,” he writes. “It’s usually associated with something cold, corporate and overly focused on efficiency. I prefer another, friendlier definition: being productive means achieving what we set out to achieve. If we planned to write three thousand words, give a presentation to management, and sort out email in a day and successfully accomplished all of this, we were productive. Likewise, if we were going to have a relaxing day and really do nothing, we were productive again.”
From the same book, I learned that it is intention—what I concentrate on—that fuels attention.
To increase the duration of concentration, you need to know why it is important for me. It's just pointless to train her.
We'll get to practical advice, but first we'll talk about this:
- What is happening now with our ability to concentrate (let's debunk the popular comparison with a goldfish).
- What are the real reasons that prevent us from concentrating (spoiler: technology has nothing to do with it).
- How our attention works (and how to use it to your advantage).
The article is long, but let this be a preliminary concentration test for you. Maybe by the end you'll find that it's not so bad.
Why live in the past
Why go to the present? Nothing there, in the present, pleases us. It's damp, scary and lonely there. We find an effective way to get rid of pain by hiding from difficulties. But this painkiller was chosen incorrectly. It causes addiction, suffering, withdrawal.
After a working day we run home, anticipating a meeting with memories. We live, we receive emotions that are so necessary for the feeling of life. We put all the problems and opportunities that arise in reality aside for the sake of re-living the past, which is already so familiar, familiar, and well-known. You can adjust it with your imagination as you wish.
We are drowning in a swamp of memories. We create for ourselves the illusion of life in them. This is a mistake: there is no life in the past.
And while we cling to non-existent straws, while we silently scream in pain and wait for help from the past, life passes us by.
To escape from this abyss, to grab a real branch - this means to understand yourself, your psyche, your soul.
Why it is useless to measure concentration time
You've probably read at least one article complaining that people are losing their ability to concentrate in the digital age. Most often they write that the average duration of concentration decreased from 12 seconds in 2000 to 8 seconds in 2013. That is, now, as bloggers and journalists tell us, goldfish remain focused longer than us - for 9 seconds.
These figures were quoted by many influential publications, usually pointing to a study by the Canadian Microsoft and not noticing that it refers to the Institute for Statistical Brain Research, which refers to other sources. Fortunately, there were people who dug deeper. It turned out that these figures were taken The Attention Span Statistic Fallacy out of thin air and are not confirmed by any scientific data.
The reliability of this statement is also questionable because from a psychological point of view, the concept of average duration of concentration does not make sense.
How long we can concentrate depends too much on context for generalized numbers to be of little practical use.
As psychologist Gemma Briggs notes, Busting the attention span myth, everything is connected to a specific task and human condition. And this is logical. My ability to concentrate changes throughout the day. If in the morning I can write for 2 hours without stopping, it is almost impossible to achieve such a feat in the afternoon. In addition, attention behaves differently depending on how much effort the task requires. For example, reading a scientific paper is not the same as reading a gripping thriller.
So all is not lost; your concentration has not completely disappeared. Yes, it may be difficult for you to pay full attention to one thing for a long time, but this does not mean that your brain is broken. Most likely, the ability to concentrate has not changed all that much in the 21st century, it’s just that new living and working conditions exacerbate the brain’s natural tendency to become distracted.
Doubts
Doubts are the same negative thing. By doubting, a person makes a negative scenario possible, that is, he gives consent to its implementation.
Of course, while doubting, he also makes it possible and agrees to the implementation of the positive option - but! Guess three times - which option will try to help implement the vulture in this case: positive or negative?
Right! Negative.
In any suitable situation, your doubt will be used in a negative way and will probably attract more negativity to you. With all the consequences.
So what to do with your doubts? And the same thing as with the negative - clarify, sort out, find out all the pros and cons, try to decide for yourself your position and not leave yourself a single argument for doubt. If there is not enough information to sort out your doubts, you can ask for it, and it will definitely come.
And if you have not sorted out your doubts, that is, you have not decided for yourself on this issue, then the possibility of influence on you from the side of the Vulture remains.
Why technology itself doesn't interfere with concentration
We tend to blame them for attention problems. The notifications that constantly pile up on our smartphones and the fear of missing out on something important that they cause is what we usually attribute our difficulty concentrating to. But this is only the external side of the issue, and the root of the problem is deeper.
I realized this when I was trying to overcome my phone addiction. To begin with, I began to notice when I reach out to him without any reason. It turns out there is always a reason. Usually this is some kind of emotional discomfort from which you want to escape: boredom, awkwardness, anxiety.
In other words, phone use, and with it excessive consumption of media content and social networks, was a reaction to unpleasant experiences, and not a cause of distraction.
What really keeps us from concentrating?
People have always had problems with concentration. This is what Nir Eyal writes in his book “Indistractable”: “Previous generations were helped not to be distracted by social pressure - before the invention of the personal computer, procrastination at the desktop was noticeable to everyone around. Reading a magazine or talking about your weekend on the phone made it clear to your colleagues that you were slacking off from work.”
Today, everything is far from so obvious, and if you work from home, the social factor disappears altogether. And in general, circumstances have changed:
- More than ever, more people are engaged in intellectual work; long concentration is very important for them.
- Intellectual work usually requires that a person needs to process a huge amount of information.
- Distractions—our electronic devices—are always at hand. Moreover, we are given a false sense of productivity, for example when we read articles on the Internet and call it “collecting materials.”
- Making distractions invisible to others reduces social responsibility.
All these circumstances make concentration problems more noticeable, but do not cause them. Having read many books about attention and observed myself, I can conclude that the reasons lie in our psychology.
Lack of purpose
Productivity often turns from a means to achieve results into a fetish. We try to be productive and focused for the sake of being productive. But with this approach, the brain does not understand why it should concentrate and make efforts at all. Naturally, good results cannot be achieved this way.
Striving for novelty
The ability to concentrate on one thing for a long time was disadvantageous for evolution. Much more important was the ability to quickly redirect attention in response to unexpected danger. As a result, our brains are still constantly seeking novelty. This behavior is reinforced by the release of dopamine when we switch to a new task, browser tab, or TV program.
Moreover, in search of new incentives, a person is ready to go very far. In one study, Just think: The challenges of the disengaged mind, participants were asked to sit in a room and just think for 15 minutes. There was only a device in the room with which you can give yourself a mild but painful electric shock. Before the experiment, all participants said that they were willing to pay to avoid this. But when left alone in a room with boredom, 67% of men and 25% of women used the device, some even more than once.
Attention overload
The ability to concentrate is not unlimited. When we cross boundaries and overload our attention, we lose the ability to focus. This happens when we try to do too many things at once or focus on something difficult for too long.
As Chris Bailey writes, the more often we fill our attention to the brim, the more time we spend switching between tasks, the less we are able to filter out unnecessary information on the fly, and the more difficult it is for us to suppress the urge to jump from one task to another.
Emotional discomfort
For me this is the biggest problem. While I was weaning myself off my phone, I noticed that countless emotions and sensations arise throughout the day. They encourage me to shift my attention from what I am doing to something else.
Like the desire for novelty, this is related to our evolutionary development. As scientists write Bad is Stronger than Good, if satisfaction and pleasure were constant, we would lose the incentive to continue to seek new benefits and advantages. In other words, these feelings were not useful to our species, which is why today we constantly experience anxiety.
For the last three years I have been trying to solve these problems. I clenched my teeth and tried not to get distracted. It worked, but only to a certain extent: I was unable to bypass the brain structure. Everything began to change when I accepted the reasons for my difficulty concentrating. I stopped fighting them and began to learn to use them to my advantage. To do this, we need to understand how our attention works.
V.Yu. Rogozhkin. "Eniology". Chapter 4. Time as a subjective reality. Time and multidimensionality.
A married couple asked for help due to problems with childbearing functions. Wherever they were treated, but there were no children. These patients were among the first to arrive in the morning, but they only got an appointment after 4 p.m.: they had to let the seriously ill patients through all the time.
During the correction process, eniocorrectors, looking through the Event Field in the Information Fields of these patients, discovered severe stress. The cause of the stress was a strange car accident eight years ago: in a Zhiguli car at a speed of 120 km/h they flew into an oncoming KamAZ truck. The “Zhiguli” was blown to pieces, and the husband and wife who came to us “tumbled” themselves along the highway for about 300 meters. At the same time, they escaped with “a slight fright”: several abrasions and bruises!
There were several similar patients with similar situations within one week, which means that you need to sit down and think carefully.
Based on these situations, natal charts were compiled and then everything became clear: almost the same astrological aspects at the time of the accident and at the time of the correction.
It is no coincidence that this married couple had to wait until 16:00: it was after this hour that the astral corridor “turned on,” which made it possible today to correct the accident and save this married couple (Fig. 53).
But in order to stay alive then, eight years ago, they had to come for correction on that very day and hour!
Nothing in this life happens by chance. It was no coincidence that this married couple had an accident. Further viewing of the cause-and-effect relationships of the Event Field during correction revealed the following: through these people, an extraordinary entity could come into materialization into our world, which could understand and change a lot in this world. This was completely unprofitable for the “brothers in mind.” Therefore, they tried to prevent the birth of this child, creating severe stress for the future parents.
But no one gets into an accident just like that. This requires a serious reason. This reason was a conflict situation modeled according to PS: the husband was covered in mud by a passing car and he sent curses after that driver.
How to manage attention correctly
Think of attention as a physical space that can only accommodate a certain number of tasks at a time. It depends on how much of our “computing power” is needed for each of them. For example, you can iron clothes, listen to the radio and sing along at the same time. Such things take up quite a bit of space; we do them almost automatically.
It’s different with complex tasks. They require conscious involvement and more space. This, for example, is a serious conversation, writing a report, reading a book on philosophy. The more complex the task, the less space is left for synchronous execution of others. For example, when you are listening intently to a friend talking about his problems, you may find it difficult to make tea, although under normal circumstances you would do it without hesitation.
The ability to concentrate depends greatly on how you manage your attention space. For optimal results, adhere to the following guidelines.
Leave free space
When performing a complex task, this allows you to do two things. First, consider the best strategy. You may come up with ideas that wouldn't come to mind if your attention span was full. For example, remove the lengthy introduction from the presentation and go straight to the main topic. Secondly, notice where you are directing your attention, and when you inevitably get distracted, return to the task.
Interestingly, the same approach is practiced in mindfulness meditation. The meditator is told to focus on the breathing, but not to direct all attention to it. The rest of it is needed to observe what is happening in the mind.
Try to avoid "tails"
They arise when we switch from one task to another, especially if the first one is not completed. Let's say you're writing an important message and suddenly the phone rings. While you are talking, your brain keeps thinking about the message and you find it difficult to concentrate. Such thoughts are the “tail” of the previous case. To prevent it from arising, try, if possible, not to jump from one task to another.
And to help you - Safety Techniques.
1. As V.Yu. says Rogozhkin: “In order to avoid getting into sticky situations, generate a thought form once, but with high quality: No one can suffer from my randomly generated thought images and thought forms. My negative thought images and thought forms will never go into materialization, and fix this thought form in your seventh dimension. At the same time, we must be completely sure that this will always be the case.”
2. Be alert! Don't let yourself get caught up in negativity. Of course, the MF from step 1 works. But if you enthusiastically scroll through your head one negative thought after another, then for SIP this will mean only one thing - that you are giving voluntary consent to the negative, and this MF of yours can be ignored.
So, MF is about helping yourself in an emergency, and controlling your thoughts is a necessity.
Dear Reader! The fact that you came to Eniology cannot be an accident. This means that you are ready for this information, ready to understand it and apply it in your life, ready to rise to the next stage of your development.
Take your chance. Live, think and act - towards normalization.
This is the only way to live.
But, of course... – it’s all up to you to decide. The will is inviolable.
PS We are waiting for you all on October 9 at the seminar. Our work continues. Work is necessary for the survival of Human Civilization on planet Earth.
The result of this work depends on each of us - on you, dear Reader, including.
Remember this.
Olga Kostyuk. Representative of the Research Center "ENIO", Tambov
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How to learn to concentrate better
Consider four psychological reasons that undermine concentration.
If the problem is lack of purpose
It is important to know why you personally need to improve your concentration. Otherwise, it will turn out that you are doing this simply out of vanity.
Try to find a practical goal. Think about what activities would make the biggest difference in your life if you could focus better on them. For example, communicating with children, writing texts or studying. Then remember what usually distracts you from this.
For me, writing texts was something that required intense concentration. I have noticed that only by focusing hard can I put my best ideas into words and build the career I want. And among the distractions, I highlighted checking social networks, snacking and sending messages to friends in the midst of work.
If the problem is the desire for novelty
So that it does not distract, but, on the contrary, helps, try to turn the task into pleasure. To do this, rethink it or change your approach to it. Let its complex elements become part of the game.
For example, when I wrote this article, I had a hard time concentrating. At some point, it began to seem to me that I couldn’t do anything at all, that it was too difficult. Then I turned the process into a game: I imagined that I was a romantic writer who was so immersed in her work that she didn’t care about anything else.
I delved into collecting information and began to write down interesting thoughts, even if they were not included in the article. She laid out books and drafts on the table and floor. I created conditions in which I felt like a character from a movie. Having turned the task into a game in this way, I began to pay attention to how I typed, took notes, and constructed sentences. And I saw possible new approaches to work. This added enough novelty to the process that I didn't get distracted by other things.
Another way is to allow yourself mini-distractions. They're even good for concentration, and here's why:
- They free up attention space for a few moments. This allows you to take a little break from mental effort.
- They trigger the release of dopamine from a change in activity, but at the same time do not take you too far from what you are doing.
Mini-distractions do not burst into the space of attention as new tasks, but are born within it. Here are some examples:
- look out the window a little;
- change position;
- take a conscious sip of tea or coffee.
When I notice that I want to distract myself, I allow myself to spend a few moments doing something like this. These distractions don’t introduce new thoughts (unlike social media) and they are short, so I don’t have time to forget what I was doing.
If the problem is attention overload
Before you take on a difficult task, make sure it “fits” into your attention space. If it's too big, don't try to push it all in. Break it down into small steps and do them one at a time.
Introduce opening and closing rituals so that “tails” do not appear. That is, so that thoughts about the previous action do not follow you into the next one. These should be some kind of symbolic actions that mark the beginning and end of the work. They will prepare the brain for what is to come next and make it easier to transition from one task to another.
For example, before writing, I light a candle, burn incense, or simply place a cup of coffee next to my computer. And to complete my work, I like to write down what I accomplished today or meditate for a minute.
Monitor distractions to avoid them in time. To do this, regularly ask yourself: “Where is my attention now?” Then you can consciously respond to your sensations, rather than automatically responding to them.
For example, as I write this, I feel hungry. But I know that I’ve almost finished the point about attention overload. This helps me not to be distracted by running to the kitchen for food, but to make a conscious choice: finish writing, and then take a long break for lunch and rest.
Recognize healthy distractions. The urge to check Facebook can signal that your attention is exhausted and it's time to take a break. And fidgeting in your chair means you need to take a walk or stretch.
To distinguish useful distractions from harmful ones, I ask myself the following questions:
- Have I worked productively enough that I don’t have to worry about getting distracted now?
- Is the desire to be distracted because I have already done a lot and am tired, or am I simply not fully immersed in the task?
- If I don't give in to this distraction now, what is the likelihood that I can return to full focus in the next 5 minutes?
If the problem is emotional discomfort
Try to hold out for the first 5-10 minutes. Getting started on a big task is usually the hardest thing to do, so the key is to get over that initial discomfort.
For example, when I have trouble starting to write, I tell myself that it’s okay if I just stare at a blank page for the first 10 minutes. I don’t force myself to achieve anything during this time. My only goal is to overcome resistance. Usually, after a few minutes of looking at the screen, I understand that I can start typing something. This way I smoothly integrate into the task, and then it’s easier for me to maintain concentration.
Don't try to immediately relieve emotional discomfort. Instead, focus completely on the unpleasant sensation.
I do this: when I notice that some feeling is pushing me to get distracted, I take 10 conscious breaths. Don't tell yourself that you won't be distracted after this. Promise yourself to do whatever you want, as long as you complete this exercise first.
As you do this, pay attention to how your breathing and uncomfortable emotions feel. According to research from The Benefits of Simply Observing: Mindful Attention Modulates the Link Between Motivation and Behavior, simply observing them without negative evaluation causes them to dissipate. This happens to me. At least in 70–80% of cases, after 10 conscious inhalations and exhalations, the desire to be distracted goes away by itself.
How to Apply Focus Tips
So, you are armed with practical advice. Now you need to understand how to put them together and apply them to improve concentration in the areas that matter most. To do this, I propose a three-step plan.
Create the conditions to experience the benefits of concentration
Set aside a few hours for something that requires concentration. Remove all potential distractions and allow yourself to enjoy the task. When the time is up, reflect and write down what changes you notice in your work or how you feel. Try to find as many positives as possible.
If you don't succeed the first time, don't give up. Despite all your efforts, something unexpected can always happen that will distract you. Simply repeat this step again until you feel the practical benefits of improved concentration.
Practice on something that is not too important to you
Once you have appreciated the benefits of good concentration, you can practice using the methods described above. Start with a task that isn't too important to you so you don't feel any extra pressure.
Ideally, you need to choose something that you like and that will become even better with additional concentration. For example, cooking, walking or reading. We can perform all these actions on autopilot, but they bring more pleasure if we pay enough attention to them.
I started training by jogging. I can run without thinking, but I noticed that when I concentrate on my breathing, speed, my body and the surrounding landscape, the sensations become fuller. This gave me the motivation to develop focus. At the same time, I could experiment without feeling that much depended on my success or failure.
Apply skills to solve the problems that matter most
When you practice for some time, you will begin to understand how your attention works. You will begin to notice what supports it, what breaks it, and which of the proposed tools best suits you.
Now you can apply the skills you've learned to the tasks that matter most. Remember to clearly define your goal and the distractions from it. Over time, techniques that support concentration will become a habit. You will start using them as if they were the most natural thing in the world.
