Over the New Year holiday, my family and I went to Arizona and were able to visit the Grand Canyon for the first time. The vastness of the beauty is overwhelming. I can understand now why some have studied it and explored it endlessly for years. One thing that at first made me confused was these looking scopes that didn’t magnify anything but rather simply forced you to focus on one aspect of the canyon you could see. The scopes definitely helped by blocking out in a way all of the surrounding sites. It reminded me of the value of focus and how what we focus on matters.
The ability to focus is of increasing interest to many. Recently, I read that more adults since the pandemic have sought prescriptions for Attention Deficit Hyperactivity Disorder (formerly ADD, now ADHD). Trust me, I can relate. The older I get, the more responsibilities and things to manage; the harder I find it at times to focus. I am not against medication because it has been a life-saving means for many who struggle to the point of needing medication and before I dive deep let me suggest that you never judge someone for taking it…again as it may be saving their life in a way.
At any rate, let me explain a little about the brain. Focus is managed in the prefrontal cortex of the brain and is the management of your attention field of thoughts, feelings, and emotions. Your brain was created to have the ability to focus and to be distracted. At times, we need to be distracted for example when a child screams. You should be able to react to distress calls even if you are focused on doing a task.
However, sadly over time, we have overused the distraction part of our brains in part due to the overstimulating nature of technology. We also have designed education in part to be suited more for girls who want to sit still instead of allowing for more physical activity which boys need and were created for. Of course, girls and boys need both. Many studies have proven that given more time for physical activity and breaks, test scores improve, yet school systems continue to disregard this vital information. This is one reason I believe ADHD has increased in many populations. In addition, sleep training has often been discouraged in parenting for most recent generations, and has been replaced with co-sleeping and allowing infants to set their own schedules which if it leads to (which often does) sleepless nights or not sleeping until a child is 3/4 thru the night can lead to a future diagnosis of ADHD. This has also been widely proven in research. Sleep matters especially for an infant… and parents. There are many other reasons and also genetic factors. Again regardless, we must not judge those who struggle or whose kids struggle.
Instead, let’s try to focus this year on a few things that can help us not only manage our attention but also positively influence our brain health, relationships, and overall well-being.
1-Take control over as many distractions as possible. Put your phone down, turn it off, turn off notifications. Keep it in a separate area. Do a social media fast regularly, etc… Set boundaries with people who distract you by shutting your door to finish an important project for example.
2-Give yourself breaks. Do not stay on one task without taking a break longer than 30 min and at max 1 hour. Unless you are a brain surgeon… It is helpful for your brain to have breaks and you will be more productive. Get up and walk around every 1.5 to 3 hours. Take the lunch break. Leave when it is time.
3-Do focusing brain activities like deep breathing or allowing yourself to daydream and then force yourself to focus on your breathing. This can help you focus better long term. Find other brain exercises for focus.
4-Rest: Only in the Abrahamic religions is a day of rest commanded. Rest is an act of faith in many ways as we allow God to provide for us on a day we cease working. Rest is also proven by science (which I believe is created by God) to be absolutely necessary for survival. I’m sure we’ve all seen those studies about how the lack of sleep is dangerous… but rest in general is SO needed yet neglected in our society. Be intentional about times of rest or it will simply not happen. For those of us who are Christ-followers, it is also a command.
5-If you are doing all these things, seek medical attention such as speaking to a physician, and consider counseling.
6-Finally, be intentional about what you focus on as Philippians 4:8 says, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise.
Be blessed and be intentional as you focus on things that truly matter this year!
Dr. Atwell
