In the last issue, I talked about what’s undoubtedly one of the biggest problems affecting our generation: smartphone addiction and the resulting inability to focus.
In this edition, I’ll share some actionable tips for improving your attention span and ability to focus deeply on one thing at a time.
First, to briefly touch on the subject of multitasking: the science is clear that the brain functions best, and you can produce the highest quality work, when you are focused on just one thing.
So, if your study sessions involve bouncing between the textbook, Snapchat, and Instagram, you are likely not producing your best work.
Our brain and body constantly adapt to the stimulus we impose on them—meaning if you’re always switching between homework and the same three apps on your phone, then a lack of focus becomes your default state.
The best way to retrain your brain is to force yourself to do one thing at a time. Think of your focus as a muscle: the more you train it, the stronger it gets.
Step one on this brain-retraining journey starts while studying or doing an assignment. Pick a set amount of time to work, put your phone in a different room, and get to work.
If you’re struggling to focus, try the Pomodoro Technique, in which you work for 25 minutes, then you take a five-minute break where you can check texts and move around a bit.
The second step on the path to unfucking your focus is to sit down and read a book. Not an audiobook, not an ebook—a physical book.
Start with a topic you find interesting: sports, romance, or whatever floats your boat. The key here is to eliminate all distractions and focus intensely on what you are reading.
Other small but powerful ways to train your brain include eating a meal alone with no screens or going on a walk with no music or podcasts.
Most importantly, start cutting out the cheap dopamine and spend your time doing something real. Break a sweat, learn something, spend time with your family, and go outside. You’ll be healthier and happier for it.
If you find yourself struggling to focus I urge you to keep going. Everything in our lives is designed to deplete focus and drive quick, constant engagement. The only way to combat this is through a sustained, intentional effort.