How to Use Different Types of Attention to Get Things Done
Miscellaneous / / April 03, 2023
They determine how quickly your energy reserves are depleted during the day.
Staying focused in a world of never-ending emails and social media notifications is a real struggle with yourself. We usually think of deep, focused attention as winning. But it also has other facets. For example, the creativity that comes from boredom, the comfort that mindless routines give us, or the satisfaction we experience from completing a difficult, daunting task.
The author reflects on this books “Attention Focus: Finding the Focus for a Fulfilling Life,” Gloria Mark, psychologist and professor of computer science at the University of California, Irvine. She believes that attention has two dimensions. The first is how difficult it is for us to do something, the second is how involved we are in the process.
Deep attention involves a high level of complexity and involvement. At the same time, we can consider some task difficult, but not be involved in it, and vice versa. Depending on the ratio of components, Gloria Mark distinguishes four types of attention.
What is attention
1. focused attention
When we talk about intense productive work, we most often mean this type. With concentrated attention, we are completely absorbed in something, and it requires some effort from us, challenging our knowledge and skills. For example, we assemble furniture or complete an important project.
According to Gloria Mark, almost the entire working day we carry out in focused attention. But its "schedule" is constantly changing: ups and downs alternate, and it usually reaches its peak at 11:00 and 15:00.
This type is accompanied by motivation and creativity. It is from the state of concentrated attention that one can get into flow statewhen we fully immerse ourselves in work, forget about time and use our skills in the best possible way.
2. mechanical attention
In this type of attention, we are involved in the task, but we do not consider it difficult, but rather routine and automatic. For example, when we check social networks or play time-killer on the phone.
Many people tend to think that such activities are meaningless, but they can be very useful if used strategically. Mechanical attention allows us to replenish resources, keeping the brain active without much effort and energy expenditure.
This type of attention, like concentrated attention, has a certain rhythm. It is activated by 9:00 and remains until about 14:00.
3. Defocused attention
We encounter this type when what we are doing is neither difficult nor exciting, so that we get bored. For example, when we quickly switch TV channels or tabs in the browser and do not even have time to understand what we see on the screen, because nothing “catches” us at all.
With unfocused attention, we perceive the passage of time much more sharply. Every minute lasts an eternity for us, and all we can do is think when it will end. All because we do not use our cognitive resources. Our brain is actively working, but we have nowhere to put this energy.
However, this type of attention (which usually peaks around 1:00 pm) can be turned to your advantage. For example, if we are trying to dispel boredom and find a new interesting activity, then we move from unfocused attention to concentrated attention.
4. forced attention
This type of attention occurs when a high level of complexity in what we are doing is combined with a lack of engagement. The task before us is so difficult and unpleasant that we cannot bring ourselves to do it.
Gloria Mark describes this type of attention is like the feeling of a programmer trying his best to fix a bug and not finding a solution. At such moments, it seems that we are banging our heads against the wall, but we are not able to break through it and move forward. At the same time, it is also impossible to abandon the task - we are fettered by a strict deadline, management requirements or other obligations.
Forced attention consumes a lot of energy and cognitive resources, so we try to avoid it at all costs.
How to manage attention
As valuable as focused attention is, it requires significant cognitive resources and a lot of energy. Unfortunately, our supplies of both are limited, so staying focused for a long time will not work.
Nevertheless, it is possible to develop the ability to concentrate and improve productivity. To do this, you need to find a way to regularly switch between focused and mechanical attention. If you use the first type throughout the day, it will quickly "gobble up" all available resources. The second type needs much less of them, the third - defocused - even less, and the fourth - forced - on the contrary, more.
That is why it is better to use mechanical attention to restore strength. It does not take up resources, maintains a high level of involvement and brings satisfaction. You can play simple games on your phone, go for a walk, or find any other easy, even meaningless activity that will allow you to take a break from focused attention. After a break, it will be easier to return to a focused state and continue serious work.
Learning to manage your attention and control your internal resources is incredibly important. This will help you notice a breakdown in time and switch to the right mode in order to recover, do more, maintain productivity and avoid burnout.
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