How to Get Your Brain to Focus | Chris Bailey | TEDxManchester

Key Concepts

Attention span, overstimulation, novelty bias, dopamine, boredom, scatter focus, mind wandering, prospective bias, disconnection rituals, technology Sabbath.

Attention Spans and Overstimulation

The speaker recounts their personal experience of being constantly surrounded by screens and the decision to limit phone usage to 30 minutes a day. This led to increased attention span, more ideas, and better future planning. Research indicates that people working on computers with phones nearby focus for only 40 seconds before switching tasks, dropping to 35 seconds with Slack open. The core issue isn't distraction itself, but overstimulation. The brain craves the "tiny little nuggets of information" from social media and email due to the novelty bias, which releases dopamine, a pleasure chemical, rewarding the brain for seeking distraction.

The Boredom Experiment

To further reduce stimulation, the speaker conducted a "boredom experiment," engaging in activities like reading iTunes terms and conditions, waiting on hold with Air Canada baggage claims, counting zeroes in pi, and watching a clock tick. Similar to the phone experiment, this led to an expanded attention span and more ideas. It takes about a week for the mind to adjust to a lower level of stimulation, aligning with research suggesting that it takes about eight days for the mind to fully calm down and rest, like on vacation.

Scatter Focus and Mind Wandering

The speaker introduces the concept of "scatter focus," deliberately letting the mind wander. J.R.R. Tolkien's quote, "not all those who wander are lost," is used to illustrate the value of mind wandering. When the mind rests, it primarily wanders to three areas: the past (12% of the time, often recalling ideas), the present (28% of the time, problem-solving), and the future (48% of the time, planning). This prospective bias explains why people often plan their day while showering.

Practical Applications and Rituals

The speaker suggests incorporating activities that allow the mind to wander, such as knitting, taking long showers or baths, walking without using a phone, or getting a massage (with a notepad). Two fundamental shifts in thinking about attention are proposed:

More Space, Not More Hustle: Instead of trying to fit more into our lives, we need to create more space for our minds to wander.
Distraction as a Symptom: Distraction is not the enemy of focus, but a symptom of overstimulation.

A two-week challenge is presented to reduce mental stimulation and observe the effects on attention, ideas, and plans. Practical strategies include:

Using phone features to limit time-wasting activities.
Establishing a disconnection ritual every evening (e.g., no internet from 8 pm to 8 am).
Implementing a weekly technology Sabbath.
Rediscovering boredom for a few minutes each day.
Actively practicing scatter focus.

Notable Quotes

"Not all those who wander are lost" - J.R.R. Tolkien, used to illustrate the value of mind wandering.

Technical Terms

Novelty Bias: The tendency of the brain to reward itself with dopamine for seeking out new information or experiences.
Dopamine: A neurotransmitter associated with pleasure and reward.
Scatter Focus: Deliberately allowing the mind to wander.
Prospective Bias: The tendency of the mind to focus on the future when it is wandering.
Technology Sabbath: A designated period of time each week to disconnect from technology.

Synthesis/Conclusion

The key takeaway is that our attention is not simply a matter of willpower or eliminating distractions, but rather a consequence of the level of stimulation our minds are exposed to. By reducing overstimulation through practices like disconnection rituals, embracing boredom, and cultivating scatter focus, we can improve our attention span, unlock creativity, and ultimately live more fulfilling lives. The state of our attention determines the state of our lives.