Neuroscience Behind Focus

In a world teeming with distractions, where the constant buzz of notifications and the lure of social media vie for our attention, the ability to focus has become a prized commodity. The ability to focus, once considered commonplace, has become a rare and valuable skill. Our brains, wired for survival and adaptability, struggle to filter out distractions, making it increasingly challenging to maintain concentration. Understanding the neuroscience behind focus and deep work can empower us to reclaim our attention and harness this skill to our advantage.

• Before anything, what is deep work?

Deep work is defined as the ability to focus without distraction on a cognitively demanding task. Benefits of deep work include: increased productivity, improved creativity, and a greater sense of fulfilment.

• How Does Social Media Distract You From Focusing

Imagine your brain as a reward system, always seeking out that next feel-good hit. When you scroll through TikTok, your brain gets a little boost of dopamine, a neurotransmitter that makes you feel happy and satisfied. This dopamine rush is like a pat on the back, signalling to your brain that you're doing something good.

The problem is, our brains are really good at getting used to things. So, the more you scroll through TikTok, the less that dopamine rush feels. In other words, your dopamine baseline, or your normal level of dopamine, starts to go down. This is why you might feel like you need to scroll for longer and longer periods to get the same feeling of satisfaction.

Now, let's say you want to focus on a difficult task, like studying for an exam or writing an important report. Your brain is used to getting that easy dopamine hit from TikTok, so it's going to resist doing something that doesn't give you that same reward. This is why you might feel restless, bored, or even demotivated when you try to focus on something difficult.

• The Four Rules of Deep Work

Cal Newport, the author of the book ‘Deep Work’, outlined four key principles for cultivating deep work habits:

a. Schedule deep work: Set aside dedicated time for deep work each day and treat these blocks of time as sacred.

b. Train to focus: Practise mindfulness and focus exercises to strengthen your ability to concentrate.

c. Eliminate distractions: Minimise distractions by turning off notifications, silencing your phone, and working in a quiet environment.

d. Embrace ritual: Create a ritual around deep work to signal to your brain that it's time to focus.

• Practices That Increase Your Focus