The Science of Training Your Attention | Dr. Amishi Jha
Dec 18, 2023
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Dr. Amishi Jha, a psychology professor at the University of Miami and author of 'Peak Mind,' explores the science of attention and mindfulness. She discusses achieving a 'peak mind' to combat distractions and the importance of meta-awareness. Listeners will learn about mindfulness techniques, the distinction between multitasking and monotasking, and the impact of attention training in high-stress environments like the military. With insights on mind-wandering as a creative tool, Jha emphasizes fostering a healthier relationship with our thoughts.
Practicing mindfulness meditation can enhance attention and working memory in high-stress individuals like military personnel and first responders.
Engaging in contemplative practices cultivates better targeting of attention, reduces mind-wandering, and improves overall attentional capacity.
Minimizing task switching and creating a protected container for focused work can optimize attention, reduce errors, and conserve attentional resources.
Deep dives
The Benefits of Contemplative Practices for High-Stress Groups
In this podcast episode, Dr. Amishi Jha discusses the benefits of contemplative practices for high-stress groups. Through her research, she found that practicing mindfulness meditation can protect and enhance attention in high-stress individuals, such as military personnel and first responders. By engaging the brain's attention systems, these practices help individuals stay focused, improve working memory, and reduce mind-wandering. The training programs typically involve around four weeks of instruction, with participants practicing for about 12 minutes a day, four to five days a week. The more individuals engage in these practices, the more they benefit.
Understanding the Mechanisms of Attention in Contemplative Practices
Dr. Jha explores the mechanisms behind attention in contemplative practices. Through objective tasks and brain imaging studies, she found that these practices improve attention by strengthening the brain's flashlight-like focus, enhancing meta-awareness, and optimizing executive control. The focused attention practice cultivates better targeting of attention, while mindfulness practices reduce mind-wandering. Additionally, the brain's functional connectivity improves, enhancing overall attentional capacity. The results suggest that these practices recalibrate attention networks and protect against attentional decline during high-stress intervals.
Task Switching vs. Mono-Tasking
Dr. Jha explains the distinction between task switching and mono-tasking. Contrary to popular belief, multitasking is not possible as attention can only focus on one task at a time. Task switching, toggling between tasks, depletes attentional resources and slows down performance. To optimize attention and productivity, she suggests minimizing task switching by focusing on one task at a time. By creating a protected container for focused work and avoiding distractions, individuals can avoid errors, maintain focus, and conserve attentional resources.
Confirmation Bias and Its Impact
Confirmation bias, the tendency to interpret or favor information that aligns with preexisting beliefs, is discussed. Dr. Jha highlights the importance of being aware of confirmation bias, particularly in complex situations like combat scenarios. By recognizing this bias, individuals can challenge their own assumptions and considerations, leading to more objective decision-making and a broader understanding of the situation at hand.
Confirmation Bias and Real-Life Consequences
Confirmation bias can have life or death consequences when it is noted but not followed. This was illustrated by a story shared in the podcast about soldiers who were interpreting all the data based on their pre-existing story that the people they were approaching were combatants, when in reality, they were innocent civilians. The danger was averted when one soldier observed the raw data that contradicted the story and realized they were dealing with a peaceful tribe. This highlights the importance of breaking free from our default tendencies and being open to seeing the reality of a situation.
Simulation Mode and Mind Wandering
The podcast discusses the concept of simulation mode, which is the brain's tendency to engage in spontaneous thought, mind wandering, and internal simulations. Mind wandering itself is a natural and often helpful process that allows for problem-solving and visioning. However, it becomes problematic when it interferes with our ability to stay present and perceive reality accurately. The podcast emphasizes the importance of cultivating a different relationship with mind wandering through mindfulness practices, where we can freely flow with our thoughts without getting stuck in rumination or losing touch with the present moment. By doing so, we can experience greater freedom and flexibility in our attention.
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How to stay focused, fight distraction, and function at your peak.
Dr. Amishi Jha is a professor of psychology at the University of Miami. She serves as the Director of Contemplative Neuroscience for the Mindfulness Research and Practice Initiative, which she co-founded in 2010. Dr Jha is the author of the national bestseller, Peak Mind.
In this episode we talk about:
What peak mind is
Why meta awareness is important to practice and achieve peak mind
The suite of mindfulness-based attention training practices
Why humans developed attention in the first place
Using the flashlight and floodlight metaphors to help us understand different types of attention
The mental pushup for attention: focus, notice, and redirect
The attention benefits for high stress populations who engage in contemplatives practices
Multitasking vs. monotasking
The real life and death consequences of confirmation bias
Part of the reason why we may be experiencing a crisis of attention
Giving our mind the freedom to choose where it goes next
