The Scattered Mind: Finding Focus in a World of Distractions
Scenario time. You’re in the grocery store picking up the last couple of things for dinner. Pushing your cart through the small throng who also stopped on their way home from work, you weave your way through with the obligatory, alternating “excuse me” and “pardon me.” You fumble through your pocket for the list you’d scribbled last minute on a post-it. Hmmm… good sale on chicken thighs. The familiar ding of a text notification goes off with your partner’s reminder of one more thing needed from the store – spinach. You reach over and grab the onion you were looking for and go in search of the garlic. Annoying music over the speakers. Better check work email one more time. “Ooops. Sorry about that,” you remark after bumping someone’s cart. The person grimaces at you with a passive aggressive nod. Thanks. There’s the email response you were waiting for. Great, another meeting on the same issue. You’ll have to gather materials to email tomorrow for everyone. What else was on the list? Don’t forget to wash the whites tonight. There’s the garlic. Why is it necessary to waste more time on that project? Tonight is the night to fix the shutters. After dinner. No, after the kids are in bed. Man, that was a mother of a wind storm last week. It would be nice to have a free night for once. That Netflix movie has been sitting there for how many weeks? Maybe just cancel the service. Why bother? Checkout. Long line. Geez, that person has how many bags of Cheetos? Any good magazines while I stand here? Celebrity baby bumps – who cares? Next in line finally. Hmmm… didn’t know she was pregnant. Wait, the d–n spinach! Groan.
Anyone here identify? Hands? Yes, these days it’s hard to find anyone who’s not busy. Whether we’re young or old, single or married, parents or not, there’s plenty to juggle. Modern life, for all its many “conveniences,” has done little to alter the bottom line on the day’s schedule. Nonetheless, there’s a decided difference between the person who’s occupied with a task and one who’s chronically preoccupied in the midst of their obligations. Two peoples’ calendars might look the same, but their respective experiences can differ as much as night and day.
How many of us go through the day scattered, easily distracted by the extraneous details of our settings, overwrought by the mental chatter playing in our minds. In the immediate moment, we compromise job or relationship performance. We forget things. We make mistakes and have to take more time redoing whatever it is we messed up (like the shopping list). Our kids, partner, or friends clearly see we’re not “all there.” (So much for affirming those connections today.) We’re left, finally, with that burned out, fried, hollowed out, jangly feeling – you know the one.
Recently, experts discovered the “filter” in the prefrontal cortex that helps us block out those extraneous stimuli (and, yes, there’s a lot of that in our modern world). It’s the filter that helps us hone in on the person talking to us in a crowded room, that allows us to focus on our task in the midst of a hectic work site, that helps us remain directed on a quick shopping trip instead of getting sucked into every sale display.
As we age, this filter, well, falters. The busier an environment, for example, the harder it is for the brain to resist absorbing the peripheral stuff. We’re, technically speaking, more prone to distraction. Age requires more patience and effort to focus in the midst of mayhem.
There’s an apparent upside to this age-related shift in distractibility, however. One study found that older adults – because of their typical declining pattern in attentional focus – were able to “hyperbind” information – unconsciously integrate “seemingly extraneous co-occurrences” and then consciously find patterns in this information later. As the study leaders noted, this ability can have a substantial – and rich – impact on “real world decision-making.” Because they encode this additional information, older adults have more to go on when making related decisions.
It makes sense, I think. In the “primitive” context, young adults were the doers, the generative group who did the majority of hard physical labor involved in hunting, gathering, building, etc. Focus makes sense in these activities. Older members of the tribe offered leadership and advisory perspective. Wisdom and creativity are honed by seeing the bigger, broader picture, by perceiving and bringing together both the obviously pertinent and, oftentimes, less expected but illuminating aspects of an issue.
Whether we embrace the “silver lining” or not, there’s plenty we can do to fine tune our filters in every life stage. As is nearly always the case, common age related patterns needn’t be absolute destiny. Biology presents the basic content and components behind our abilities, but intention – cultivated – largely determines the precision of their use. The more we challenge the many dimensions of our cognition throughout our lifetime, the more complex – and resilient – it will be. Study authors say the often recommended activities like learning a new language or playing an instrument hones our overall brain function.
Meditation, however, may offer an even more efficient means for “attentional training.” A small study showed that participants who practiced mindful meditation for eight weeks showed more control over their alpha waves, a particular frequency associated with the processing of sensory stimuli – what we feel, see and hear. Other research has confirmed the benefits of meditation for concentration, “executive functioning” like prioritizing and goals setting, and memory performance.
What’s more? Meditation can help the brain de-clutter itself and find clear space again. Given the chance to step back from the frenzy, people plagued by scatteredness realize it’s not really about the tasks themselves (which probably aren’t that different than other people’s to-do lists). Beyond the bustle of the occasional harried day, a scattered mind suggests a deeper disintegration.
Maybe it all started sometime ago in the midst of an overwhelming stretch – the birth of newborn, an insane time at work, the circus of hosting a big holiday. We worked ourselves into a flurry, darting from task to task, letting our thoughts go hog wild jostling for our constant attention. Somewhere along the line we got used to it in a dysfunctional kind of way. It was like it had to be this way. Except it doesn’t.
Meditation can offer the space for a reintegration, a psychic culling of the superfluous and gravitation toward what’s essential. If a scattered mind suggests a random, desperate piecing out of one’s attention, meditation’s core principle – centering – is about reassembling the far-flung parts and ordering them once again.
At the end of the day, it comes down to what your mother always told you: focus on what you’re doing. Shut down the self-talk. Commit to the activity at hand. Beat back the compulsion to check your email yet again. In more meditative terms, observe and let go of each distraction. When you’re out in a busy environment, let yourself hone in by letting the rest dissolve into the peripheral pool. Focus, centeredness – whatever you want to call it – is something to cultivate throughout our lives and something that, in turn, cultivates us.
It’s the state that allows for flow. Sure, not every moment of focus will bring on the rewards of flow, but the simple peace that comes from a slower, more deliberate pace is nothing to shake a stick at either. When the whirling stops and the frenzy dies down, there’s a lot more to appreciate in the moment than we may have noticed before.
Thanks for stopping by today. Let me know your thoughts on living in the “unscattered” moment. Have a great week, everyone!
Grab a copy of Primal Blueprint Quick & Easy Meals for over 100 Primal Recipes You Can Prepare in 30 Minutes or Less
Posted By: Mark Sisson
I refuse to get an iPhone or equivalent. All my friends that have these devices are constantly glued to them. I have an old cell phone that I keep on silent most of the day.
TOTALLY agree. I have friends who are constantly on their iPhones at dinner, at the movies, even just during conversation. It is highly irritating.
I have what I call a Dumb Phone. All it does is make phone calls. I love it.
Mark,
Excellent post. I’ve never been a big fan of multi-tasking. I find that when I focus 100% on one task, I am more productive. I also really value my down-time where I’m doing nothing at all and just relaxing. It’s important to have a good balance between these two states.
Alykhan
I was like that until I read David Allens book Getting Things Done. It’s great. You don’t actually have to do the whole system as long as you make sure every commitment, as he says, is on an appropriate list so you just know you don’t have to remember it.
I like GTD too. I use a software called Things to organize my lists. It’s easy to see when you have too many projects and thus you can get rid of some of them.
I’ve read The Year of Living Biblically too, good book! I’ll check out the Experiment next!
I definately feel the frazzle of modern life. I have to conciously remind myself to slow down. I find that spending time with my kids helps with this, because they grow up so fast. They help me to be in the moment, because I want to truly be there with them … while they still want a parent around!
Busy minds – great subject!
I first noticed my mental multi-tasking problem when my kids were born. I literally could not think anytime my children would cry or loudly fuss. It’s like my brain would shut down and I could hear nothing else but the crying and everyone else was on mute. Their lips were moving at me but no sound was coming out until I settled my kid.
Now it’s the same with most background noise. Don’t try and have a meaningful conversation with me while the tv or radio is on,…and noisy crowds,…forget it,…i shut down
My son is autistic, and maybe now I have some of those similar traits myself. I never had social issues or anything growing up, but I sure do have sensory issues now
thankfully my husband has learned to adapt for me
Great article Mark! I use a similar example of the “grocery list” in my Tai Chi classes. All the students in class laugh when I talk about it because they can all relate to it. Be in the moment!
Great post! I have noticed that when I “single task,” I am much more productive, happier, less stressed, and generally the end product is better. Single tasking is not always possible, but I try. I am a big fan of the Zen Habits blog and it’s got great articles about single tasking, focus, getting things done, and more. (Incidentally Zen Habits is how I found MDA through a guest post by Mark at one time).
I just started meditating, although not every day yet. Any quiet time is good. Reading, taking cold baths for the health benefits and the fact that it can help take your mind off of many a distractions..I need to put my phone down and not check it so much
I live in North Alabama, which was just thoroughly pummeled by a series of horrible tornadoes. I (and my loved ones) am fine, as is my property. But I went without power for 6 days.
And pretty much loved every minute of it.
I didn’t really venture out much the whole time. I stayed home and did work around my house (which was a fixer-upper when I bought it, so it needed it). I grilled or ate canned food. I actually met my neighbors for real, and we all chatted and shared provisions.
I’m glad to be able to work again (my computer is my source of income), but I really enjoyed being removed from all the hectic frustration of modern life for a while (although I still had running water the whole time, and that really was much appreciated). I think I may continue to model the “lights out” experience I just had.
One of the most interesting things is that it reset my internal clock. I keep falling asleep soon after dark (without those pesky electrical distractions), and I wake up soon after sunrise. I’ve never felt more refreshed.
Of course, I was extremely lucky to be only without power. Many people lost everything, including lives.
I like falling asleep right around dark too.
Yoga is my meditation. If you are able to find a legit yoga class you will find that the practice is an excellent physical workout and also incredible for your mental and emotional health. Yoga is the practice of breath, sensation, and being present. As soon as you start class the to do list gets put aside and you are able to listen and pay attention to your body rather than letting your mind take over. Some classes even incorporate meditation.
However you do it. I think it is crucial to take time, daily, to focus on feeling, breathing, listening, and stilling the mind in order to maintain sanity and good health. The mind DOES affect the wellbeing of your body.
Spot on (and now I sit here, totally distracted by reading this AND the comments that followed because I checked my email)…
One of my biggest struggles/pet peeves and strongly believe is one of our biggest societal downfalls. We are becoming an isolationist society with all of our “social” mediums that are anything BUT social.
I guess thats why I’m here…
~j
Well said Mark!
xoxjoabbie
I use mindful breathing through out the day. I use deep breathing and centering, with situations that in the past would cause anxiety, anger and frustration. For example, miscommunication with partner, long lines, driving, things I cannot control. I also do self calming during blood donations and social settings. It has lowered my blood pressure, helped me be a more compassionate and patient person. BTW, 1 month doing Paleo and reading Mark’s Daily Apple is the highlight of my day, making time for myself as I process all the valuable info. Thanks.
Bravo!
I just came back from teaching a group of women with Eating Disorders what mindful meditation is and how we can use our meals as practice.
I feel blessed to have been introduced to meditation oh sooooo long ago, it has actually saved my life!
Mahalo for sharing your wisdon Mark!
With school really ramping up this month, this post really helps.
I paint/draw ect to blank my mind- as doing art you use a different part of your brain leaving the rest to chill.. Its very theraputic..
Also gardening- altho it tends to be more labour intensive..
very nice post Mark. thank you!
How did you know we have a Netflix movie lying on our coffee table that’s been there for THREE weeks?!
Awesome article Mark! This is so very true, and never more needed than in this day and age. Cavemen had a lot less distractions to deal with, and could live in the present moment without as much thinking distorting their experience.
Meditation is a great way to observe the inner workings of your mind and to return to the source from which you are – and those benefits last after the meditation is over.
I like to focus on waking meditation, or mindfulness. Or put another way, Paying attention to the paying of attention, constantly. Mindfulness allows for a mind like water, one that is constantly present, rather than having to return your meditation pillow setting in the lotus position. I see mindfulness as a mindset (or unmindset actually) to live your life through, whereas meditation is like spring cleaning – an activity to sweep up and clear out all the garbage and tidy up!
BTW If you’re on a Mac and use dashboard, there’s an awesome widget called dlooch that you can use with headphones whilst meditating:
http://music.columbia.edu/~brad/dlooch/
It randomly generates endless newagey-synth like music.
Works wonders with noise canceling headphones.
I just took up archery after a long absence. It’s a fantastic exercise in attention, intention, and intent. It requires “hard focus,” a singleminded focus on the target. To do that, the archer must first hone the form, which involves holding the fully drawn bow at the grip, on target, without torquing it, and then smoothly releasing the string once the bow’s on target. Total zen. It’s a meditation–the Japanese call it Kyudo, a form of archery-meditation. AND it can serve as a helluva primalist food-getting hobby. With that, I’m gonna go practice my release form. Hoka Hey!
What is it about the Internet that hypnotizes me? Time passes and I flit from one site to another, browsing, perusing, and utterly passive….
I need mindfulness. I am super scattered and I want to start to meditate. I’ve said that before, many times. Why will this time be different? Maybe it won’t. But I will try.