How to Get Your Brain to Focus: Insights from Chris Bailey
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- -4 mins read
Introduction
The latest research is clear: the state of our attention determines the state of our lives. But in today's hyper-distracted world, maintaining focus is a challenge. In this blog, we'll dive into key lessons from Chris Bailey, author of Hyperfocus, who explains how to harness attention to focus better, get distracted less, and unlock greater creativity.
Table of Contents
Why Focus Matters More Than Ever
According to Bailey, focus is the key to productivity, creativity, and a meaningful life. Yet, distractions—from phones to constant notifications—pull us away from deep work. Bailey realized this firsthand when he noticed how much of his day was consumed by screens, whether it was his phone, iPad, or computer.
The Smartphone Experiment
Bailey decided to limit his phone use to just 30 minutes per day for a month. This simple change led to remarkable benefits:
- His attention span grew.
- He had more creative ideas.
- He developed more future-oriented plans.
The experiment showed that reducing distractions allowed his mind to slow down, focus, and generate new ideas. This spurred his deeper research into focus and attention.
The Root Cause of Distraction: Overstimulation
Bailey emphasizes that the main issue isn't distraction itself—it's overstimulation. Our brains are wired to seek novelty, and every time we check social media, email, or even get a notification, we receive a hit of dopamine, the same pleasure chemical that gets released when we eat, make love, or achieve a goal.
The "Novelty Bias"
This novelty bias drives us to seek constant stimulation, but it makes it hard to focus. On average, people switch tasks every 40 seconds when working at a computer, and this drops to 35 seconds if platforms like Slack are open.
Key takeaway: Our brains crave distraction, but if we reduce stimulation, we can regain control of our attention.
The Power of Boredom
Bailey wanted to explore this idea further, so he conducted a boredom experiment. He engaged in mind-numbing activities like reading the iTunes terms and conditions, counting zeros in the digits of pi, and waiting on hold with customer service. This boredom, though uncomfortable at first, produced surprising results:
- Increased attention span.
- More creative ideas.
- Better future planning.
By allowing his mind to wander, Bailey discovered that creativity flourished. In fact, research shows that mind-wandering helps us think about the future 48% of the time, which is essential for planning and idea generation.
Introducing "Scatter Focus"
Bailey describes this deliberate mind-wandering as "scatter focus." Instead of forcing focus, scatter focus allows ideas to emerge naturally when we do simple, low-attention tasks, like walking, showering, or even knitting.
Two Key Shifts for Better Focus
After extensive research, Bailey concluded that we need to make two major shifts in how we approach attention:
We don't need to do more; we need more space.
- Instead of cramming more tasks into our day, we should focus on creating more space for ideas to emerge.
- Like traffic, progress isn’t about speed but the space between tasks that allows movement.
Distraction isn't the enemy of focus—overstimulation is.
- By reducing overstimulation, we naturally become less distracted and better able to focus.
A Simple Challenge to Boost Your Focus
Bailey offers a two-week challenge to help recalibrate your attention:
- Reduce stimulation by limiting your phone and screen time.
- Introduce a disconnection ritual, such as turning off the internet from 8 PM to 8 AM.
- Rediscover boredom by allowing yourself to just be—without reaching for a device.
Final Thoughts: The State of Your Attention = The State of Your Life
In the end, Bailey's research underscores a simple truth: The state of your attention determines the state of your life. If you live in a state of distraction, your life will feel scattered. But by focusing more deeply and intentionally, you can live more productively, creatively, and meaningfully.
For more insights, watch Chris Bailey's TED Talk on Focus.