Chronically Distracted
As we go through life, we seem to always be thinking about something other than the present moment. There’s an incessant chatter in our minds as we mull over our regrets, hopes, responsibilities, and fears. Our attention races from one thought to the next, wandering from the past to a myriad of hypothetical futures.
It has always been in our nature to be preoccupied, but our culture amplifies this tendency. We now have a device full of distractions with us at all times, an immediate escape available at our fingertips. Constant screen use is normalized and seems to be the only way to function. Algorithms tailor content to our interests, making our phones as compelling as possible.
The Consequences of Being Unaware
This state of chronic distraction has both immediate and latent outcomes. When someone is focused on their phone, they’re disconnected to their surroundings and the people around them. They notice less, appreciate less, talk with others less.
That impact doesn’t end when we set down our phones. By routinely breaking our focus and escaping through a screen, we train our minds to be continually disengaged. We forget what it’s like to truly pay attention to the present.
How to Reclaim Your Attention
In a world where success is measured in views and watch time, our attention is our most valuable resource. That makes being present one of the most powerful things we can do. So, how can you retrain your mind to focus on the moment?
Creating Boundaries
You can start by setting boundaries with your phone. Designating specific physical spaces, times of day, or activities as “phone-free” comes with so many benefits. Enjoying meals undistracted can help you be more in tune with your body’s cues. Stopping screen use at night can improve sleep quality. Working, studying, or reading without your phone in view can improve concentration and productivity.
Mindful Moments
Practicing mindfulness throughout the day also trains your mind to stay present. This doesn’t have to be complicated, and in fact, it shouldn’t be. Simply pay attention to whatever you’re experiencing, whether it's a thought, feeling, or sensation. You can also set aside specific moments for focusing on a single thing, whether that’s your breath, a song, or the taste of your morning coffee. It can also help to give yourself a physical reminder to be present. This can be anything: a trinket on your desk, a piece of jewelry you always wear, or a precious stone you keep in your purse, for example.
Finding Flow States
Pursuing activities that help you enter a flow state and extend your attention span can also move you in the right direction. Yoga, art, writing, or reading are all great places to start. The key is to find an activity that you feel like you can “lose yourself” in. We usually find flow states when there’s the right level of challenge. The activity should be difficult enough to require a high level of concentration, yet easy enough that you believe you can do it.
The Power of Paying Attention
What happens when we start being present? It might be uncomfortable at first, but it feels more natural over time. Connecting with others — and truly taking in what they’re saying — might be easier. You may have realizations that surprise you. You might be more open to inspiration and notice the beauty that is around you in each moment. You might find that whatever you were searching for in life was right in front of you all of this time.
