In today’s fast-paced world, many of us find ourselves constantly distracted, often by our own smartphones. This perpetual distraction not only impedes our ability to focus but also correlates with the rise in ADHD diagnoses, particularly among adults.
Attention Deficit Hyperactivity Disorder, or ADHD, is characterized by difficulties in sustaining attention, controlling impulses, and regulating activity levels. The prevalence of ADHD in children and adults has become increasingly recognized, prompting concerns about over-diagnosis. This begs the question: are our overstimulated lifestyles contributing to both the prevalence of ADHD and our struggles with maintaining attention?
“I often catch myself drifting off, checking my phone, or mentally wandering even in the middle of a conversation with a friend,” admits one of my clients. There was a time when diverting your attention elsewhere while talking to someone was considered rude. Today, it’s become the norm to glance at our mobile devices, even during coffee or dinner with loved ones. It’s alarming how easily we allow ourselves to be distracted, even when engaged in meaningful interactions.
This perpetual state of distraction not only reflects our inability to focus but also suggests a deeper issue with our modern relationship with technology and constant stimulation. The more external stimulation we have, the more our brains become accustomed to seeking out novelty, leading to a cycle of increased stimulation and decreased attention spans.
Research suggests that frequent exposure to digital devices and social media platforms can alter the brain’s reward system, making us more susceptible to distractions and reducing our ability to focus on tasks for extended periods.
In a culture where multitasking is celebrated and constant connectivity is expected, it’s no wonder that our attention spans are dwindling, contributing to feelings of restlessness and anxiety.
Anxiety is essentially unmanaged or unresolved fear. When we encounter situations that trigger fear, our instinctual response is to either confront the source of fear (“fight”) or avoid it altogether (“flight”). This primal reaction often manifests in our modern lives as anxiety, leading us to either confront challenges with anger or aggression, or to evade situations that provoke discomfort. However, avoiding our fears only strengthens them. Instead, we can adopt a proactive approach by facing our fears head-on. As Susan Jeffers writes in her book Feel the Fear and Do It Anyway, “The only way to get rid of the fear of doing something is to go out and do it.” One effective method is to use the acronym “FEAR: Face Everything And Recover.”
GET RID OF FEARS
Face: Identify the source of your anxiety or fear. What situations or thoughts trigger feelings of distraction or unease? Acknowledge these triggers without judgment. Dr. Wilson, a psychiatrist, emphasizes the importance of self-awareness, stating, “Understanding the root cause of your anxiety is the first step toward overcoming it. By recognizing your triggers, you can develop effective coping strategies.”
Everything: Challenge yourself to confront each fear or source of anxiety, one step at a time. Start with small, manageable tasks and gradually work your way up to more challenging situations. According to research published in the Journal of Behavior Therapy and Experimental Psychiatry, gradual exposure to feared stimuli can lead to decreased anxiety levels and increased confidence in handling stressful situations.
And: Embrace discomfort as a natural part of growth. Remember that facing your fears is a courageous act that can lead to personal transformation. As Eleanor Roosevelt famously said, “You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing you think you cannot do.”
Recover: After confronting your fears, take time to reflect on your experiences. Recognize and celebrate your progress, no matter how small. Dr. Thompson, a psychotherapist, advises, “Self-compassion is crucial in the recovery process. Be kind to yourself and acknowledge your efforts, even if things don’t go as planned. Every step forward is a victory.”
While mindfulness meditation is a popular attention-training method, it’s not the only approach. The Pomodoro Technique offers a structured way to improve focus and productivity without relying on traditional meditation practices. Francesco Cirillo, the creator of the Pomodoro Technique, emphasizes the importance of time management in enhancing attention span. He states, “By breaking tasks into manageable intervals and taking regular breaks, individuals can maintain focus and avoid burnout.”
ATTENTION TRAINING
Set a timer: Choose a task you want to focus on and set a timer for 25 minutes. Dr. Patel, a productivity expert, recommends using technology tools like smartphone apps or browser extensions to set Pomodoro timers. He explains, “Visual and auditory cues can help individuals stay on track and resist the temptation to multitask.”
Work: During the 25-minute period, work on the task with full concentration, avoiding distractions like email or social media. Research published in the Journal of Experimental Psychology: General suggests that multitasking can impair cognitive performance and decrease productivity. Dr. Lee, a cognitive psychologist, cautions, “Switching between tasks consumes mental resources and increases mental fatigue. It’s better to focus on one task at a time.”
Take a break: After the timer goes off, take a short break (usually 5 minutes) to rest and recharge. Dr. Kim, a neuroscientist, explains, “Short breaks allow the brain to reset and replenish depleted cognitive resources. Activities like stretching, deep breathing, or taking a brief walk can help refresh the mind and body.”
Repeat: Repeat the process, working in 25-minute intervals with short breaks in between. After four cycles, take a longer break of 15-30 minutes. Dr. Garcia, a time management expert, advises, “It’s important to find a rhythm that works for you. Experiment with different work-rest ratios to optimize your productivity and well-being.”
In a world full of distractions and pressures, taking control of your attention is essential for fulfilment and well-being. By embracing fear and using strategies like the Pomodoro Technique, you can overcome distractions and improve your focus. Remember, confronting your fears not only fosters personal growth and resilience but also prevents you from succumbing to distractions.
By Farah Naz
|| features@algarveresident.com
Farah Naz is a UK trained psychotherapist of more than 30 years and is a Clinical Hypnotherapist. She has worked with thousands of people globally for a range of issues. Farah has trained doctors, teachers and health workers on stress management. Currently, she has an online international practice and a private practice in the Algarve. www.iamfarah.com email: info@iamfarah.com
