Improve Your Focus: The Art of Managing Your Attention featuring Tara from Open
Jan 31, 2023
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Dr. Tara Zinnamon, a neuroscientist and yoga teacher, discusses the four types of attention, the impact of overworking on our focus, capitalism's effect on self-focus, adjustable goals, benefits of meditation, and the intersection of science and ancient wisdom in wellness.
Attention is a valuable resource that can shape our reality, so we need to take control of where we direct it.
The different types of attention include focused attention, alternating attention, sustained attention, divided attention, and selective attention, which can be improved to enhance focus.
Practical strategies for enhancing focus and attention include regular exercise, quality sleep, brain training, and practicing and repeating the act of focusing.
Ancient practices like meditation, yoga, and breathwork have scientific evidence supporting their benefits and should be accessible and inclusive in wellness culture.
Deep dives
The Value of Attention and Managing Distractions
In this podcast episode, the speaker emphasizes the importance and value of attention. They explain that what we pay attention to can shape our reality and that our attention is a valuable resource. They discuss how various factors, such as the advertising industry and the overwhelming demands of daily life, can distract us and make it difficult to stay focused on what truly matters. They encourage listeners to take control of their attention by directing it towards what they value and what is important to them, rather than allowing it to be used by things that drain them. The speaker also highlights research that shows how the direction of our attention can impact our performance and shares practical advice for managing distractions and improving focus, such as reducing screen time, scheduling sacred time for oneself, and engaging in activities like exercise, sleep, brain training, and practice and repetition to strengthen focus.
Understanding Types of Attention
The podcast explores the different types of attention: focused attention, alternating attention, sustained attention, divided attention, and selective attention. Focused attention refers to focusing on a single piece of stimuli, while alternating attention relates to switching between tasks or focal points. Sustained attention involves focusing on a single task or point for an extended period, and divided attention is the ability to focus on multiple things simultaneously. The podcast also explains selective attention, which is the ability to direct attention to relevant stimuli and ignore irrelevant ones. The importance of selective attention is highlighted as a way to filter out distractions in an environment filled with sensory inputs. The episode discusses the challenges of selective attention and provides insights on how to improve it to enhance focus and reduce distractions.
Practical Strategies for Improving Focus
The podcast shares practical strategies for enhancing focus and attention. Firstly, it suggests engaging in regular exercise, even just for 10 minutes, as it positively impacts cognitive performance and attention. Additionally, the importance of quality sleep is emphasized, as it allows for a break from attention and enhances the ability to pay attention when awake. Brain training, which includes activities like playing brain games, learning new skills, or languages, is suggested as a way to improve focus, as these activities require attention and focus. Lastly, the episode recommends practicing and repeating the act of focusing, treating focus as a muscle that can be strengthened through practice and perseverance. It encourages celebrating small victories and being mindful of distractions to become more aware of habits and work towards improving focus.
Creating Freedom and Flexibility for Future Generations
The speaker emphasizes the importance of creating a stable foundation that allows future generations to have freedom and flexibility in pursuing their goals and passions. This involves breaking away from the scarcity mindset and building wealth and stability to provide choices for future generations. The first generation may not have had choices, but each subsequent generation can decide to create more opportunities. This requires acknowledging the need for stability and security and taking action to ensure future generations have options.
The Power of Attention and Building Focused Habits
The podcast highlights the significance of attention and the power in taking agency over it. Our attention is often sought after by various external forces, such as social media and advertisers, but by being mindful and intentional, we can reclaim control over our attention. The COVID-19 pandemic presented an opportunity for reflection and reevaluation of where we allocate our attention. By noticing and acknowledging our current attention patterns, we can then prioritize what truly matters and make intentional choices. Building focused attention requires creating habits and finding a balance between rigidity and flexibility, allowing for self-compassion and adaptation along the way.
Ancient Wisdom and Modern Science Meeting
The podcast highlights the intersection of ancient practices like meditation, yoga, and breathwork with modern scientific research. Meditation, for example, has been found to reduce the shrinking of the brain associated with aging. Breathwork can activate the vagus nerve, triggering the rest and digest response and reducing stress. Yoga, meditation, and breathwork have also been linked to increased attention, self-compassion, and a deeper sense of connection. The podcast emphasizes the importance of making these practices accessible and challenging the commodification of wellness in capitalism. Bridging the gap between traditional wisdom and scientific validation can create a more holistic and inclusive approach to well-being.
Redefining Productivity and Embracing Spaciousness
The podcast delves into redefining productivity and embracing spacious productivity. This approach focuses on creating space and doing fewer things that bring joy and nourish oneself. It challenges the traditional hustle culture and all-or-nothing mentality, advocating for a more nurturing and adaptive mindset. By acknowledging the made-up nature of societal expectations and prioritizing self-care without guilt, individuals can find balance and meet themselves where they are each day. The podcast also touches on the intersection of capitalism, white supremacy, and wellness culture, emphasizing the importance of dismantling harmful tropes and exploring alternative ways of valuing well-being.
Mindfulness, Focus, and the Wisdom of the Womb
The podcast explores the intersection of mindfulness, focus, and the wisdom of the womb. It emphasizes the scientific evidence supporting the benefits of ancient practices. Meditation, breathwork, and yoga have shown to enhance self-awareness, attention, and overall well-being. The conversation challenges the capitalist commodification of wellness and promotes accessibility and inclusivity. It also highlights the role of self-soothing and self-care in navigating external triggers and finding internal peace. By embracing these practices and respecting the wisdom of ancient traditions, individuals can cultivate a deeper connection with themselves and their communities.
It seems like there’s always something new to distract us and keep our attention spans ever-shrinking. So today, we’re wrapping up our Reframing the Reset series by talking with Dr. Tara Zinnamon about de-commoditizing our attention spans to regain agency and awareness of where our attention is going.
Dr. Tara Zinnamon is a neuroscientist, yoga, breathwork, and meditation teacher who has a unique perspective as she balances her knowledge of neuroscience and yoga in her personal and teaching practices. If you can’t visit her studio, you can find her classes on Open where she hosts a range of yoga classes.
We Also Talk About…
The four types of attention
The damage overworking and overextending ourselves can do to our attention
Capitalism’s impact on our ability to focus on ourselves
Leaning into adjustable practices and goals that flow with your phases of life
Why we start the year in January (hint: like most things, it’s made up)
The benefits of even just a few minutes of meditation and breath work
