The Attention Economy: Focus & Stay On Track

Living the life we want not only requires doing the right things, but also necessitates not doing the things we'll regret. Nir Eyal

Sitting at a traffic light you get bored and reach for your phone; three minutes later while driving you're still glancing at your messages....while driving. You're waiting for a website to load in your browser and it's taking too long, you open another and search for something else. Before you know it, you have seventeen tabs open, all operating in the background vying for your attention.

Paying attention to what it is that we're doing and remaining present in our relationships has become a clear challenge as the 21st century unfolds. The problem of incessant distraction goes beyond technology... there are other innate reasons leading to this inattention. Innate reasons likely unknown to us, yet firmly centred around our ongoing state of dissatisfaction with our lives.

We have our ancestors to thank for our dissatisfied nature. Yet this isn't necessarily a bad thing and it turns out that enduring satisfaction isn't good for our species. Dissatisfaction leads to growth and evolution and it's imperative that we learn how to harness it.

All behaviour is prompted by triggers and these triggers may be internal or external. Internal triggers cue from within (think discomfort, growling tummy, goosebumps) whereas external cue from within our environment (think notifications, clutter, phone calls). Regardless of the type, these triggers lead to action that is either aligned with our goals and the lives we want to lead (traction) or misaligned (distraction). When we learn to manage our internal triggers and hack back the external ones, we can respond appropriately and live through our values, improving our goal orientation.

If you are not equipped to manage distraction, your brain will be manipulated by time wasting diversions. Nir Eyal

Acceptance Commitment Therapy (ACT) is a method utilised for both behaviour change and changes in cognition. It's practiced in order to get rid of urges, including intrusive thoughts, and assists in improving our ability to focus. ACT can help us control our innate cravings for distraction. Rather than trying to resist the urge, ACT helps us manage the urge. [1]

Step 1. Look for the discomfort that precedes the distraction. Notice the feeling.

Step 2. Write down the trigger. Notice the time of day, what you were doing and how you felt.

Step 3. Apply curiosity and explore your sensations.

Step 4. Beware of liminal moments. (moments of transition or waiting)

Liminal moments are periods of transition during which the normal limits to thought, self-understanding and behaviour are relaxed, opening the way to novelty and imagination, construction and destruction.

Research tells us that when we acknowledge negative emotions, they dissipate, yet, when we focus on positive emotions they expand. [2] Therefore, refrain from pushing away the urges/triggers and simply notice, acknowledge and get curious about them.

In Nir Eyal's book Indistractable, he suggests that the most effective way to make time for traction is through time-boxing. The goal of time-boxing is to eliminate all white space from your calendar. To do this, you need to determine how much time you want to spend in each domain of your life (self, relationships & work) and then create your 'perfect week'. Reflect and refine at the end of each week.

Lastly, in order to achieve control over your attention, it's essential that you hack back those external triggers. As a matter of house-keeping:

1. Rid your desktop of all of those files obstructing your precious screen saver.
2. Place all of the APPS on your phone into folders and label them accordingly.
3. Clear your desk and workspace of any clutter. Just having your phone near you, even when it's facing down, is a source of temptation.

Our attention is a commodity and our time, our most precious asset, is often left unguarded. When you take control of your attention and identify how you want to spend your time, it will help you achieve your goals and live your best life.

For helpful tools on becoming Indistractable, visit Nir Eyal's website HERE.

[1] Eyal, N. (2019). Indistractable: How to control your attention and choose your life. Nir and Far.

[2] Fredrickson, B. (2009). Positivity. Harmony.

Kirsten works with individuals, teams and organisations in initiatives in leadership, performance & positive psychology, cultivating growth mindsets and harnessing grit. Contact her today to run a virtual series with yourself or your team and emerge from COVID-19 stronger.