POPCORN BRAIN: The Attention Device Connection

Guess the most frequent issue that clients seek my help to resolve - ATTENTION

"I simply can't focus on my tasks," says one. "I think I have ADHD - I am always distracted and irritated about it," says another. "I can never ever ever meditate!" "I could focus in the past but now I simply can't." "Is my brain broken?" "Why can't I enjoy my day? I am always somewhere else." "My child is no longer able to focus on their studies."

In almost all cases, there is nothing wrong with them physiologically or even psychologically. The culprit is not their brain but the device and the algorithm of the apps!

Popcorn Brain - (David Levy 2011) - perfectly encapsulates the modern struggle for sustained attention. It refers to the tendency for our attention to shift rapidly from reel to reel to post to notification - akin to popcorn kernels popping inside a bag. Each swipe is like a pop! And once it starts, it goes on and on!

Dr. Daniel Glazer describes it as our brains becoming conditioned to expect frequent distractions and immediate gratification, hindering activities that require sustained concentration. We want short pops of satisfying content delivered on a screen rather than send out that email or finish that homework!

Popcorn brain manifests in various symptoms, including:

• Reduced attention spans: Love short-form content like reels/tiktok etc.?
• Difficulty concentrating on tasks: Loves to jump from tab to tab and leave everything unfinished.
• Constant need for stimulation: Irritable/bored/restless unless scrolling!
• Inability to start, sustain, and finish slower-paced tasks: Can't finish that book chapter.

This phenomenon is fueled by the dopamine rush. When we consume short-form content, we feel instantly gratified and we crave for even more. It is the anticipation of the next similar "ahhh moment" releases dopamine. And if the next content doesn't deliver the "ahhh moment," you can always switch to another app for content & gratification - and while at it, there is a notification on yet another app. The notification compels you to check it , after all there could be an "ahh moment" there. In the meantime, an hour has passed by and you have not completed the actual task at hand! In short - YOU CAN'T WIN - THE ALGORITHMS PLAY WITH YOUR NEUROTRANSMITTERS AND PULL YOU RIGHT BACK IN.

So, how can we fix or prevent popcorn brain?

Let's start by suing the companies that push such algorithms onto your unsuspecting brain. Well, that is a way. Meta is being sued by 41 states in USA for popcorn brain in children. But for you would be so much more helpful to rise above the device-led distraction!

While the impacts of popcorn brain may not be permanent, reversing the effects requires conscious effort and a reevaluation of our digital habits. Here are some strategies to reclaim your focus and mitigate the effects of popcorn brain: DIY and EXPERT INVOLVED

DIY

1. Uninstall Apps: Rid your devices of unnecessary apps that contribute to distractions and limit your screen time. But of course, then there is FOMO on all that is happening in the world. Trust me, if it's important you will know about it!
2. Fix Screen Timings: Set specific times for device usage and stick to them, allowing for designated periods of focus and relaxation.In my experience, if you do it yourself 60% of your success in regaining the ability to focus depends on these two commitments!
3. Pomodoro Technique: Break tasks into manageable intervals, typically 25 minutes of focused work followed by a short break, to enhance productivity and maintain concentration.
4. Device-Free Zones: Designate certain areas or times in your day where digital devices are off-limits, allowing for uninterrupted focus on tasks or meaningful interactions.

EXPERT INVOLVED

The above can be done on your own. But if you need a personalized plan to effectively improve your focus by reversing the popcorn brain, this is what I would recommend.

1. HYPNOTHERAPY: Hypnotherapy induces a lowering down of the Salience Network, the part of your brain that responds to notifications. It also lowers activity in your DMN (default mode network) to prevent you from mindlessly going back to the device, and this also reduces FOMO. Hypnotherapy is rooted in equipping you with ability to control and direct your brain for extended periods.
2. BEHAVIOR-BASED INTERVENTIONS: Design and implement slow-paced personalised activities, tasks that when repeated over time, coupled with limited use of the device, can guide you back to enjoying this beautiful life and take on its challenges. It helps you tap into the joy of living, the joy you lost via scrolling.
3. THE GOOD RESET: Body-based practices that improve your ability to reduce stress, embrace relaxation and reclaim focus - reset. These are highly personalised - i they are based on your body-type and your cognitive function stack. One size doesnt fit all.

Ultimately, reclaiming our attention in a world inundated with digital stimuli requires deliberate actions and a commitment to nurturing our cognitive well-being. By recognizing the detrimental effects of popcorn brain and implementing strategies to counteract them, we can cultivate a more focused, fulfilling, and balanced lifestyle.

Hi I am Nuthan Manohar, researcher and wellbeing expert, since 2010 I have guided individuals across the globe to become resilient to stress, stay happy and motivated and sleep deeply. I find joy in creating science-backed modules that work like magic!

#focus #popcornbrain #adhd #attention #hypnotherapy #lifecoaching