A few years ago, I noticed a pattern in my behavior that unsettled me. From the moment I woke up until the day's end, my life revolved around screens. Mornings began with my phone, scrolling through various applications and watching cooking videos on Instagram. Even while cooking breakfast, my attention was split between the meal and the iPad nearby. Work meant shifting to yet another screen, with my smartwatch chiming in with notifications. But among all these devices, my phone was the biggest time sink. I could easily spend hours on it daily. So, I made a drastic decision: to effectively eliminate my phone from my life for a month. I set a strict limit of just 30 minutes a day for essential tasks like maps and calls, as well as for leisure activities like listening to music or podcasts.
During this experiment, I observed some intriguing changes. It took about a week for me to adapt to lower stimulation levels, but once I did, three significant shifts occurred. Firstly, my attention span expanded. I found it easier to focus, allowing me to engage more deeply with tasks. Secondly, I noticed an increase in creativity. My mind generated more ideas and plans, especially during moments of wandering thought. Finally, reducing my reliance on my phone led to a greater sense of calm and clarity.
This experience prompted me to delve deeper into the nature of focus and distraction. I immersed myself in research, studying how technology affects our attention spans. Contrary to common belief, distraction isn't the root issue; it's the result of our brains being overstimulated. Our minds crave novelty and reward us with dopamine hits when we seek out distractions. Thus, we're trapped in a cycle of hyperstimulation, constantly bouncing between stimuli.
To further explore the effects of reducing stimulation, I embarked on another experiment: deliberately inducing boredom for an hour each day. This involved mundane activities like reading terms and conditions or watching a clock tick. Despite the initial discomfort, I discovered that embracing boredom led to similar benefits as my smartphone experiment: increased focus, creativity, and clarity of thought.
I coined the term "scatter focus" to describe the state of mind that arises when we allow our thoughts to wander freely. Research shows that during these periods, our minds often gravitate towards thoughts of the future, leading to insights and planning. By creating space for our minds to wander, whether through simple activities like walking or indulging in hobbies like knitting, we can tap into our creative potential.
In light of these findings, I advocate for two fundamental shifts in how we approach our attention. Firstly, we need to prioritize space over hustle. Our lives are already filled with enough stimuli; what we lack is room for contemplation and reflection. Secondly, we must recognize that distraction isn't the enemy of focus; it's a symptom of overstimulation. By intentionally reducing stimulation, we can cultivate a more focused, productive, and fulfilling life.
I challenge you to embark on a two-week journey of reducing stimulation and observing the impact on your attention, creativity, and overall well-being. Embrace disconnection rituals, rediscover the value of boredom, and scatter your attention to uncover new insights. Ultimately, the state of our attention shapes the quality of our lives. By reclaiming control over our focus, we can lead more purposeful and fulfilling lives. Thank you. (Applause)
