How to get your brain to focus

TitlAttenti

Introduction:
Embarking on a personal exploration a few years ago, I discovered a disconcerting pattern in my daily routine – a constant engagement with screens from waking to bedtime. In this talk, I share my journey of breaking free from screen-induced distractions and the profound impact it had on my attention, focus, and overall well-being.

The Screens that Consumed Me:
Beginning each day with my smartphone, my life unfolded through various screens, from watching cooking videos on Instagram to navigating different applications. Screens surrounded me, infiltrating my morning routine, work hours, and leisure time. The most notorious among them was my smartphone, a device that could easily captivate me for hours on end.

The Experiment: Liberating Myself from the Smartphone:
Driven by a desire to regain control over my attention, I decided to conduct a daring experiment – a month-long break from my smartphone. I limited my usage to a mere 30 minutes per day, forcing myself to prioritize essential tasks like navigation, calls, music, and podcasts. The outcomes of this experiment were both surprising and transformative.

Effects of Reduced Stimulation:
As my mind adjusted to lower levels of stimulation, three remarkable changes unfolded. First, my attention span expanded, allowing me to focus more effortlessly. Additionally, my mind generated more ideas spontaneously, and I found myself making plans for the future. This prompted a deeper inquiry into the relationship between technology, attention, and focus.

Diving into Research:
Motivated by my personal experience, I delved into extensive research on attention spans, focusing on the impact of technology on our ability to concentrate. I consulted numerous experts, conducted experiments on myself, and scrutinized research papers to understand the roots of distraction and overstimulation.

Attention Spans in a Digital Age:
The research revealed fascinating insights into attention spans in the digital age. Contrary to popular belief, the issue wasn't simply distraction; it was our brains' constant craving for stimulation. Our hyperstimulated minds bounce between various attention-grabbing stimuli, contributing to a perpetual state of distraction.

The Boredom Experiment:
To further explore the effects of reduced stimulation, I embarked on a month of intentional boredom. Engaging in seemingly mundane activities, such as reading iTunes terms and conditions or waiting on hold, led to similar outcomes observed during the smartphone experiment.

Wandering Minds and Creative Insights:
The state of reduced stimulation, akin to boredom, facilitated a mode I term "scatter focus." Allowing the mind to wander intentionally led to increased creativity, generation of ideas, and a heightened ability to plan for the future. This deliberate mental wandering, I realized, was a crucial element in fostering creativity.

Shifts in Perspective:
Armed with these revelations, I advocate for two fundamental shifts in how we perceive attention and focus. First, we don't need to cram more into our lives; we need more space. Just as traffic moves forward with sufficient space between cars, our work and life flourish when we allow mental breathing room. Second, distraction is not the enemy of focus; it is a symptom of overstimulation. Understanding this distinction can guide us toward mindful practices.

A Two-Week Challenge:
I challenge you to embark on a two-week journey of reducing mental stimulation intentionally. Utilize features on devices to track and limit screen time, establish a disconnection ritual, rediscover moments of boredom, and scatter your attention. Observe how these practices impact your attention, focus, and overall well-being.

Conclusion:
In our fast-paced, technology-driven world, the state of our attention dictates the quality of our lives. By embracing intentional practices that reduce stimulation, we not only enhance focus and creativity but also cultivate a more meaningful and fulfilling existence. Thank you for joining me on this journey into the depths of min