The ability to focus energy and attention is a valuable skill to cultivate as it allows us to be successful in all areas of life.

In my last three blogs, I have been talking a lot about energy. About why your energy is so essential, how to help your body create more energy, and how to reduce energy-sapping or incoherence (add link). Today I’d love to share how to focus your energy and attention on the things you really want to do.

What is attention?

Human attention means focusing your thinking or cognitive processes selectively on the information, stimulus, or task you choose while ignoring other distractions. It is a complicated process and involves multiple brain regions and processes. There are different types of attention, including sustained attention (the ability to maintain focus on a task over an extended period), selective attention (the ability to focus on specific stimuli while ignoring others), and divided attention (the ability to attend to multiple stimuli simultaneously).

The link between energy and attention

Attention and energy are interdependent: Our energy levels influence our ability to sustain attention, and our attentional focus requires energy to function.

When we focus on something, our brain’s neural circuits activate, which requires energy. We may struggle to maintain our attention and concentration if we have low energy. We can sustain our attention over extended periods if we have optimal energy.

Why is laser focusing your energy and attention essential?

The ability to focus your energy and attention is vital for various reasons.

Task completion: Focus allows us to complete tasks more efficiently and effectively without being distracted by “shiny objects.”
Performance and success: Better task completion can lead to greater productivity, performance, and success in all aspects of our lives.
Learning and skill acquisition: Focus is essential for learning and acquiring new skills. It enables us to concentrate on the information we need to retain and process it more effectively.
Mental health and wellbeing: Focus allows us to take command of our thoughts and actions and to reduce stress and anxiety.
Healthy relationships: Focus is critical for developing and maintaining relationships with others, as it enables us to be present, to truly listen, and engage with others in meaningful ways.

Why do I struggle to focus?

Many people struggle to focus. There are several reasons why; these include:

Attentional Fatigue: Biologically, the human brain is not designed to focus on a single task for hours on end without breaks. If we try to force our brains to sustain attention, energy runs low, and the ability to focus diminishes. The average attention span of an adult ranges from 20 minutes to an hour, but everyone is different. Taking breaks resets the system allowing you to focus again.
Attention disorders: ADHD or ADD (attention deficit hyperactivity disorder or attention deficit disorder) is one of the most common neurodevelopmental disorders beginning in childhood and sometimes lasting into adulthood. It is characterized by significant attentional problems, plus impulsivity and mental or physical hyperactivity. According to the CDC (https://www.cdc.gov/ncbddd/adhd/data.html) ADHD/ADD affects 13% of 12–17 year old’s (1 in 8) and 4.4% (1 in 25) adults.
Distractions: In today’s world, we are constantly bombarded with stimuli that can distract us from our tasks. These distractions can come in many forms, such as social media notifications, emails, phone calls, or simply the sounds and sights around us.
Lack of Interest or Motivation: If we don’t find a task engaging or motivating, it can be challenging to maintain focus as it takes more energy. When we are not invested in a task, our attention is more likely to wander.
Stress and Anxiety: When stressed or anxious, our brain’s ability to concentrate can be affected. These emotions can consume mental resources, making it challenging to focus on the task.
Physical Discomfort: Physical discomforts, such as hunger, thirst, or pain, can also make it challenging to focus on a task.

How to improve focus

Here are some strategies that can help improve focus:

Practice mindfulness: Mindfulness techniques can help to train the brain to focus and reduce distractions. In her book Peak Mind Amishi Jha summarizes her work by concluding that mindfulness practice and meditation are powerful tools for improving attention and focus.
Minimize distractions: Try to eliminate or reduce distractions, such as turning off notifications on your phone or computer, closing unnecessary tabs, and finding a quiet place to work.
Break tasks into smaller chunks: Dividing a task into smaller, more manageable pieces can help to reduce feelings of overwhelm and improve focus.
Use a timer: Set a timer for a specific amount of time, such as 25 minutes, and work on a task for that entire period without interruption. This technique, known as the Pomodoro Technique, can help to improve focus and productivity. There are also some great apps to help with this.
Prioritize tasks: Prioritize tasks based on importance and urgency, and focus on the most critical tasks first.
Improve brain health: see my blog on energy production.
Consider professional help: If attentional difficulties persist and interfere with daily life, it may be necessary to seek professional help from a healthcare provider. They can provide a diagnosis and recommend appropriate treatment, including medication or therapy.

Learning to focus your energy allows you to work more efficiently and effectively, increasing your chances of success in all aspects of your life.

Journal Prompts

What do you find it easy to focus on?

What do you find hard to focus on?

Resources

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