Your Brain Can Only Take So Much Focus
Srini Pillay (edited)
The ability to focus is an important driver of excellence
Focused techniques such as to-do lists, timetables, and calendar reminders all help people to stay on task. Few would argue with that, and even if they did, there is evidence to support the idea that resisting distraction and staying present have benefits: practicing mindfulness for 10 minutes a day, for example, can enhance leadership effectiveness by helping you become more able to regulate your emotions and make sense of past experiences.
Yet as helpful as focus can be, there’s also a downside to focus as it is commonly viewed.
Neuroscience research shows that allowing time that is unfocused is equally important. Focussing too much can lower productivity, cause burnout, or leave us drained of energy. When we un-focus, the brain switches to a mode called 'default mode network' (DMN). Rather than resting the brain is more active in the DMN than when focused on a task. In DMN our brain is not focused on a task but goes back and forward between the present, the past and the future recombining ideas.
In this mode, previously inaccessible ideas are created, we see the future differently and have more self-awareness. Paradoxically this unfocused time allows us to enhance creativity, develop resilience and make better decisions. The brain operates optimally when it switches between being focused and unfocused. So how can you unfocus? Here are a few of techniques:
Positive Constructive Daydreaming
You can access unfocus using a technique called 'positive constructive daydreaming' (PCD). As the name suggests PCD is more than your mind wandering off or getting caught up in negative rehashing of the past. PCD gives access to an unfocused mind that is free to make connections.
To engage in PCD you deliberately structure in an undemanding task, such as knitting, gardening or casual reading. Your brain switches from picking up your conscious thoughts to connecting your unconscious thoughts.
Pretending to be someone else
Divergent thinking involves moving beyond the familiar options and coming up with a diverse range of ideas. Divergent thinking typically involves lots of different people to maximise viewpoints. However, studies have shown that an individual's idea generation can be greatly enhanced (or diminished) by adopting a new stereotypical persona.
Imagining you’re another personality type; have a different career; come from a different culture; or have different values (for example) can be a way to access new thinking and diversity of ideas. I refer to this as psychological halloweenism.
Mental escapism
After focusing for a long period of time and feeling stuck, allow yourself to have a mental escape by getting some lunch with a co-worker or friend to talk about things other than work. Even a quick coffee-run can help you feel refreshed. Similarly, try a simple task like taking a walk or doodling. These low-key activities can help you gently ease into your thoughts while giving you a break from more daunting work.
How can you build focus and unfocus into your day?
Dr. Srini Pillay is Assistant Professor of Psychiatry (Part-Time) at Harvard Medical School. He is also an author, psychiatrist, coach, brain researcher, musician, provocateur/poet. Read more: https://drsrinipillay.com/