In an era where every second bombards our brains with 11 million bits of information, feeling distracted has become a common plight. Yet, a new perspective suggests that focusing might not be as elusive as we think. According to Dutch experts Mark Tigchelaar and Oscar de Bos, authors of the book Focus On-Off, understanding how our brains prioritise stimuli can help us manage attention more effectively. They argue that many of us are fighting against our natural cognitive processes rather than working with them.
Myth 1: Concentrating Is Inherently Difficult
De Bos, head of the Focus Company, points out that focusing isn't hard when we're engaged in something interesting. What we often label as distractions are merely our brains prioritising what seems most important at any given moment. For instance, checking Instagram might feel like a lapse, but it demonstrates the brain's ability to act on impulses efficiently. The real challenge lies in resisting these natural tendencies, which can lead to frustration and reduced productivity.
Managing Mental Leaks
Instead of battling our minds, we can address common "leaks" in concentration. If a task feels boring, try making it more engaging. A noisy environment? Seek out a quieter space. When thoughts feel cluttered, jot them down to clear mental space. And if exhaustion sets in, allow your brain a well-deserved break to recharge.
Myth 2: Turning Off Notifications Is Enough
While disabling phone alerts is a good start, research from the University of Texas in 2017 reveals that merely having a device in sight can drain cognitive resources. Participants performed better on complex tasks when their phones were in another room, as the presence of a phone reduced working memory and problem-solving abilities. For deep work, De Bos recommends moving phones away or turning them off entirely, alongside keeping workspaces tidy and minimising open browser tabs.
Myth 3: The Flow State Is Always Achievable
The concept of "flow," coined by psychologist Mihály Csíkszentmihály, describes a state of total absorption where time seems to fly. However, De Bos cautions that achieving this regularly is unrealistic for most people. Flow requires a precise balance between challenge and skill, plus uninterrupted time to develop—often 10 to 15 minutes. In today's fast-paced world, where task-switching is common, aiming for simpler focus intervals of a few seconds might be more practical.
Myth 4: Quick Tasks Don't Disrupt Focus
Task-switching, whether from external interruptions or internal urges, is a major focus thief. Even a brief check of your phone or inbox can cause a temporary drop in IQ, with recovery taking at least a minute. To combat this, De Bos advises avoiding emails before meetings, closing inboxes during complex work, and structuring days by themes—like reserving Mondays for meetings and Tuesdays for deep work—to strengthen cognitive pathways over time.
Myth 5: Silence Is Essential for Productivity
Contrary to popular belief, total quiet isn't always necessary. Sometimes, a lack of stimuli can lead to mind-wandering during boring or slow tasks. De Bos suggests increasing mental challenge to stay engaged, such as reading faster amidst noisy conversations or listening to familiar music. These strategies force the brain to work harder, enhancing focus on the task at hand.
Myth 6: Easy Wins Boost Motivation
While ticking off small tasks might provide a dopamine rush, especially for those with ADHD, it can deplete mental reserves. De Bos supports the "eating the frog" method—tackling the most important task first. As the day progresses, glutamate buildup in the brain from demanding work impairs function, making it crucial to prioritise key activities early when focus is at its peak.
Myth 7: Social Media Breaks Are Restorative
Taking breaks is vital for regulating glutamate levels, but scrolling through social media or reading new information doesn't allow the brain to recharge fully. Instead, opt for low-stimulus activities like walking without headphones, cleaning, or staring out a window. These activate the brain's default mode network, promoting recovery and preventing burnout.
Myth 8: Time-Blocking Is a Universal Solution
Productivity enthusiasts often advocate for time-blocking, but De Bos notes it can be counterproductive due to our poor time estimation skills. Falling behind or overfilling schedules is common. Alternatives like the Pomodoro technique, with 25-minute work bursts, can be more effective for motivation. Ultimately, recognising our finite focus capacity might mean taking on fewer projects to achieve more.
Myth 9: Meetings Should Be Replaced by Emails
While meetings are often maligned, shortening them or relying on emails can worsen focus issues. It takes about 10 minutes to engage deeply, so brief meetings may lead to more follow-ups. Email management, however, drains concentration significantly. De Bos recommends intentional communication—consider if a message is necessary or if it can wait, to reduce cognitive load on yourself and others.
Myth 10: Big Tech Is Unbeatable
Despite the pervasive influence of technology and reports of shrinking attention spans, De Bos remains optimistic. We have more control over distractions than we think. By setting routines, minimising disruptions, and allowing for brain breaks, we can reclaim our focus. Sometimes, the best productivity hack is simply giving yourself permission to pause and stare into space, acknowledging that our minds, like our bodies, need rest to thrive.
