An Ancient Technique Can Improve Your Attention Span

Evolutionary life insurance

This cognitive currency is traded through your brain’s attention system. This system filters out unnecessary noises, sights, and sounds from the environment alongside distracting thoughts and mental chatter. Without it, you couldn’t focus at all. Your conscious mind would stall from the vast amounts of information bombarding it — like a computer with overloaded RAM.

This attention system isn’t foolproof, though. It becomes easily distracted when it encounters novel, exciting, threatening, or self-related information in the environment. And this backdoor hack isn’t a flaw; it’s a feature of evolutionary design.

For example, imagine you’re an ancient human who is spearfishing in an African river. You’re focused intently on the glittering water, trying to aim your thrust to account for the bending light. Suddenly, your eye catches something in its periphery. It’s long, brown, and moving half-submerged through the water.

Your attention system will break its focus and snap toward that potential threat. If it’s a log, you’ve paid a pittance of attention and can return to fishing. But if it’s a Nile crocodile, then your attentional insurance paid out big. Distraction just saved your life.

Living in the Attentional Red

While distraction has its uses, today it’s an ever-present quality of our lives, wrenching us from our attention when we need it most. That’s because, Jha writes, while attention is powerful, it’s also fragile. It can be easily broken by stress, threats, and negative moods. And the prevalence of these forces is causing our crisis of attention.

Don’t get the wrong idea. Much like distraction, these three forces can be advantageous. Stress has a positive side called eustress. It’s the low-to-medium levels of stress that motivate you to accomplish something. Without it, you’d have no drive, and every day would be a listless lull in the doldrums.

Similarly, a negative mood can signal that something is wrong. That unease can propel you to solve the problem and lift the emotional pall.

But the modern world has hyper-charged these forces beyond the tipping point of usefulness. Stress has become distress, negative moods have become chronic melancholy, and threats are overrepresented. There are many reasons for this hyper-charging, but a prominent one is the attention economy.

Technology companies, news media, and political players now recognize attention as the resource it is and, in some ways, regard it as more valuable than money. “[M]oney follows attention, whereas the reverse is not necessarily true. As our economy becomes more dependent on attention, the medium of exchange flows from the holders of the old to the holders of the new,” writes the Berkeley Economic Review.

Given attention’s value, it’s little wonder enterprises have built products and services to target the attentional back doors left open by evolution. 

News organizations, for example, favor headlines that drip with threat and tragedy — the so-called “if it bleeds, it leads” standard. That’s because we’re hardwired to assess threats and determine what can be done. Essentially, we need to find out if the story represents a log or a crocodile. The more people compelled to perform that assessment, the more newspapers sold.

These threats don’t have to be physical. As Jha writes, “Our reputation, financial well-being, or sense of justice can all be under threat.”

People used to pay some of their daily attention to the news, either a morning read of the paper or an hour watching the evening broadcast. But in the era of 24/7 news coverage — the era of the attention economy — we’re paying that attentional cost throughout the day. Over time, it becomes a sizable withdraw of our mental energy, yet we continue to check our news feeds for threats even when we should be focused on something else.

Train your attention

Is the answer then to wall yourself off from stressors, disconnect from social media, and choose not to engage with news coverage? “My answer is a resounding no,” Jha writes. “Many stressors are unavoidable, while others are part of our journey to fulfillment and success — if we remove them, we would be limiting ourselves.”

While attention is both powerful and fragile, it has a third feature: It’s trainable through mindfulness. Just as exercise trains the body, mindfulness trains the mind by strengthening your meta-awareness — that is, your ability to be aware of where you’re placing your awareness.

The stronger your meta-awareness becomes, the more control you have over your attention system. That control then helps you keep your attention on the present moment, enriching how you encounter and experience your life.

Through her research, Jha discovered what she calls the “minimum effective dose” of mindfulness. Her team found that lab participants who practiced mindfulness for 12 minutes or more a day saw benefits in objective measures of attention and mood. Those who practiced for less did not.

In Peak Mind, Jha lays out a four-week regimen to help readers build their mindfulness habits. But in her interview, Jha shared an exercise you can do right now to exercise your attentional system. Simply follow these steps:

1. Start by settling into your body.
2. Notice yourself sitting and breathing.
3. If you feel comfortable, close your eyes.
4. Ask: What’s most vividly tied to my breath? Is it the coolness of air moving in and out of my nostrils? Or are my shoulders moving up and down?
5. Direct your focus on this sensation.
6. If you notice your attention has wandered, redirect it back to your breath.

On the page, the exercise seems painfully easy. Maybe even a little boring. But you’ll likely find your mind often drifts away from the sensation of your breathing. You’ll become lost in reliving a childhood memory, worrying over an unfinished project, or delighting in a favorite fantasy. Whatever the case, it’s not a failure on your part. Redirecting your focus back to the breath is the whole point. That’s the key to strengthening your attention span.

“Minds wander. It’s a natural thing that the brain does. When our mind moves away, gently return it back. Simply begin again,” Jha reminds you.