This thorough article on Psyche on How to Reclaim Your Attention is for those who struggle with distractibility, poor focus and low productivity. As someone who began my adult life with manual typewriters and landline phones, I’ve watched the digital age be born and explode into every crevice of our lives. I now have a “smart” thermostat that I run from my phone and my electric car charger gets input from my electric company on the cheapest times to charge every night and notifies me on my phone when charging begins. We have the world at our digital fingertips, but what does this mean for our primitive brains that evolved back in a much slower paced environment?
This article advocates for taking charge of your technology use in a very active and structured manner, so that you choose when to read an email or change tasks, rather than being tugged at by notifications and mindless browsing. It gives many specific instructions on how to manage your digital tasks for max productivity.
I agree that a simplified and decluttered physical space is essential. Our brains get triggered every time we look at a pile of mail on the counter and that distraction becomes a tiny bit of mental energy. It can also trigger self-talk such as: “There’s that mail that I haven’t looked at yet. Why can’t I be more productive? What is wrong with me?” This negative input signals to our nervous system a “threat” — criticism is viewed as a social or emotional danger to our selves. Cleaning off the counter eliminates that distraction and possibly the follow-on self-critical thought, with good impacts on our nervous system.
I am a lifelong gardener, which is a type of task the article advocates as a repetitive, manual experience in nature. When gardening, I engage mindfully: “One weed at a time. Breathe. Enjoy the garden you’ve created.” I also enjoy knitting, another repetitive and creative task that exercises my ability to focus in a diffuse and relaxed manner.
Good luck decluttering your life and being more focused!