Tunnel Vision

When Focus Becomes a Trap

I’ve been knee-deep in a work project for what feels like forever, and finally, some of it’s starting to see the light of day. It’s made me think about “tunnel vision” - that state where you’re so laser-focused that the rest of the world just… disappears. But is tunnel vision really a helpful superpower, or is it more of a mental trap? Let’s take a look.

What’s Happening in the Brain?

Tunnel vision, in a cognitive sense, is a state where a person’s focus becomes intensely narrow, often excluding important information, ideas, or perspectives outside of their immediate field of attention - it's like putting blinders on your brain. This can be particularly common under stress, high-stakes situations, or intense mental fatigue. Everything outside of your focus becomes a blur

The brain has limited resources and can be remarkably selective about what it prioritizes, especially in challenging circumstances. When tunnel vision occurs, there are a few areas of the brain that play key roles. I've talked about the amygdala before - It plays a crucial role in processing emotions, especially those related to survival, like fear, anger, and pleasure.

In high-stress or emotionally charged situations, the amygdala can trigger a heightened state of focus on perceived threats, which contributes to tunnel vision. When the amygdala is highly active, it can divert resources from the prefrontal cortex (responsible for rational decision-making and broader thinking). This can lead to a narrowed field of attention, making it difficult to consider alternative perspectives or think creatively.

There are other parts of the brain that are involved, especially networks that are associated with attention, but I won't bore you with more details. From a brain science perspective, it's a feature, not a bug. Being able to focus in on a problem is great, and if you need to ignore things that aren't directly relevant to the task, on the surface that would be a good thing.

On paper at least, tunnel vision sounds like a good feature, especially for getting stuff done. But it’s not exactly a flawless design.

The Downside

Here’s the catch: while tunnel vision can improve focus, it can also mean you’re missing out on key insights, ideas, or solutions outside your immediate scope. It’s like looking for your car keys under a streetlight just because that’s where the light is brightest—not because that’s where you lost them. If you’re so locked into a narrow viewpoint, you might miss the fresh, innovative ideas hovering around the edges of your mind.

And that’s not all. Tunnel vision can make collaboration tricky. When you’re overly focused, other people’s ideas might just seem like distractions, which isn’t great for teamwork. Plus, you can end up burning out because hyper-focusing, especially under stress, drains mental energy fast.

Now I'm sure you're waiting for me to say how mindfulness or other meditative techniques are an important antidote to this. Isn't that my answer to every problem? ??

Mindfulness is about focusing attention, often on a single thing like your breath, at least when you first start practicing. But here’s the difference: you learn to be aware of everything going on around that focus without getting lost in it. Imagine you’re watching thoughts come and go, kind of like sitting by a river and watching the water flow without jumping in. In tunnel vision, though, it’s like you’ve jumped into the river and are completely swept away, using all your energy just to stay afloat. That is usually our default state - to get pulled this way and that by whatever is arising in the moment, without realizing that is happening.

The big difference? Mindfulness helps you notice the world outside your current task so that if a valuable new thought floats by, you see it and can choose to engage with it—or let it go. Tunnel vision, on the other hand, just blinds you to it altogether.

Avoiding Tunnel Vision

Here are some ways you might consider avoiding getting stuck in tunnel vision:

1. Take a Break: When it feels counterintuitive to take a break because there’s just “too much to do,” that’s exactly when you need it most. It lets your brain reset, broadening your perspective so you can come back to the task with fresh eyes.

2. Switch Up Perspectives: Ask yourself questions like, “Is there another way to approach this?” or “What would so-and-so do?" (insert someone who you admire for solving tough problems)

3. Get Feedback: Others can see the blind spots you miss when you’re deep in focus mode. Inviting feedback gives you new angles to consider and helps you avoid going down the wrong path solo.

4. Manage Stress: Exercise, mindfulness, hobbies—anything that keeps stress in check. A calm brain is a more flexible brain, less likely to get stuck in tunnel vision. And it's good for you in other ways, too.

The Sweet Spot

Here’s the real trick: finding the balance. We live in a world of constant notifications, buzzing phones, and social media rabbit holes, so avoiding distractions is important. But the other extreme, where you’re so focused you can’t see the forest for the trees, can hold you back.

The ideal state is somewhere in the middle—focused, yet open. You’re dialed into your task but aware enough to recognize new ideas or insights when they pop up. So next time you’re in work mode, remember: some focus is great, but you don’t want to miss the good stuff that only shows up when you look around once in a while.

How to get there? Practice mindfulness, take strategic breaks, get a reality check from others, and remind yourself that there’s always more to the picture than what you see in that mental tunnel.

-Scott