The superpower of attention: How to be productive in an attention-deficit world
In a world full of noise and distractions, focusing on one thing—having undivided attention—can seem like a true superpower. Attention is defined as focusing on certain important things, while ignoring the less important. It is the ability to get things done at a high level because you are concentrated on the most valuable or significant task at hand. People who have unrelenting focus and attention accomplish more, are happier, and have better relationships (they look people in the eye instead of being on their phones).
The truth is that we live in an attention-deficit world. Research indicates that the average human attention span is just 8 seconds—one second less than goldfish (9 seconds). Other statistics show that 77% of 18 to 24 year olds check their phone when they’re bored, people switch an average of 21 times in one hour between their laptop and phone, and walking into stationary objects while texting will double in the next five years.
With all of the distractions of smart phones, social media, and technology, as well as the chatter of our incessant “monkey thoughts” (overactive mind), it’s no wonder that pure attention and focus is so hard to come by these days.
Here are some tips to help you recapture your attention and accomplish your goals:
*Take Attention Breaks: When you’re working on an important project, take a mental break every once in a while—perhaps 10 minutes every hour and a half. This will keep you refreshed so you can refocus your energy and attention to the task at hand.
*Know Your Attention Rhythm: You may be a morning or evening person—the time of day when you have the most energy and focus. If you’re a morning person, for example, do your most important task (writing, creating, thinking) when you first wake up, then do less demanding tasks, like checking emails, in the afternoon.
*Be a Single-Tasker: Multitasking may be emotionally satisfying at times (you get to switch things up), but is not really very efficient. The reason is that it takes an average of 25 minutes to get back to a task once you leave it. Focus on completing one important task at a time (single-tasking), and you will be more effective.
*Take a Technology Fast: Every once in a while, for a few hours, or even for an entire day, unplug your technology devices. Shut off your cell phone, laptop, or pad. Have a backup emergency phone (or method) for people to reach you, but other than that, enjoy the quiet and creative time of having nothing distracting you. You will be more creative and relaxed as a result.
*Create a Distraction List: In a journal or pad, write down all of the things that distract you—TV show or YouTube channel, social media, texting to certain friends, and so forth. Decide that you will cut down on some of the distractions to focus on your important goals, whether it’s spending more time your family, being creative, enjoying a sport or hobby, or helping others in a humanitarian way.
*Think of Attention As a Muscle: To get stronger in your attention, you need to exercise it like a muscle. Every day, pick one task you will concentrate on, to the exclusion of everything else. It could be a hobby, perhaps, listening to music, gardening, exercising, doing yoga or meditation, or it could be a work project. Whatever you do, make sure you place your 100% attention on it, and enjoy the flow of being immersed in the activity.
The key ingredient to having great attention and focus is to love yourself. When you love yourself, and value your time, energy, and contribution to the world, you will prioritize the things that really matter, whether it’s your work, loved ones, helping others, or life experiences you want to enjoy. As your power of attention grows, you will find yourself living in the moment and enjoying life more, as you realize that your time on earth is limited and should be used for the most important things in life: To love and be loved; to create and experience; to grow and prosper. Attend to the important, and everything else will take care of itself.
To hear more about how to exercise your powers of attention, listen to our show "The Superpower of Attention" on iTunes, Podbean, and YouTube! Be sure to like and subscribe for more shows like it, and follow us on Facebook, Instagram, and Twitter!