How To Stay Focused: Sustaining Attention

A particular issue is people have short attention spans. The concept behind attention span is the length of time a person can concentrate on an activity. If going to school, work, some class, or anywhere that requires attention. It can be difficult to maintain attention as it may dissipate after some time. More importantly, the subject of some kind may be uninteresting when this occurs the individual begins to slowly not pay attention. For some, it is very difficult to maintain attention, especially learning in a class. There will always be someone who lacks interest or becomes bored over time. 

The main factor of all this is to have an interest or at least make it interesting for the individual. Without genuine interest or curiosity, attention is no longer active (or at least very little). Very much so distractions can come in many forms whether it is internal or external. Like many environments, there are many disruptive presences. The individual could be distracted with intrusive thoughts, feeling stressed, anxious, or anything negative. External distractions can be digital devices, people having conversations, or other forms of noise. There are techniques to improve attention.

An Understanding of How Attention Works

The executive function of the brain located in the prefrontal region is in charge of what needs to be done. It is the decision-maker for the brain. It prioritizes the tasks that need to be completed without hesitation. For this to be effective one must place all their attention on a specific task. There are networks in the brain to induce and develop sustainable attention. There are many elements involved as parts of the brain carry out their responsibilities and functions to achieve focus and processing stimuli. 

Alertness 

The first network that helps contribute to attention is alertness. Alertness is essential for prolonged wakefulness however everything has to do with a response. Relevant stimuli that allow for someone to be aroused like excitement, interest, motivation, or a threat. These components help stimulate alertness which results in maintaining optimal vigilance. The locus coeruleus located in the brainstem releases a neurotransmitter called norepinephrine. This chemical is helpful in mood regulation, focus, and alertness. 

Oriented

The second network for attention is orienting. The purpose of this is to get adjusted to what is being learned or worked on. When it comes to this it is a selection bias since what needs to be handled is made a priority. As it states the idea is to get oriented with the particular task hence everything else gets filtered out. 

Executive

The final network is executive control where this allows a person to direct their attention to what is made a priority. This is where everything is being managed, especially mental resources. The executive network is linked to better learning, memory, and cognitive control. 

Flow States   

Flow states are known as being “in the zone”. Flow states do not occur so simply, there are protocols for achieving flow state. In conjunction with flow states, there is an act of attention. Without genuine interests or prioritizing the presented issue, it would be difficult to get into a flow state. The order of attention such as alerting, orienting, and executive control are essential. There also must be a challenging goal that is appropriately suitable for the person so the individual can get into strong attentional states. Or as it is called effortless attention. If the challenge is either easy or too difficult it will be rather unobtainable to get in this state. 

The Problem with Shifting Attention

The issue with attention shifting is that it causes more stress on the brain. A person simultaneously switching their attention to different works causes a switch cost in the brain. This in turn uses up the mental resources which leads to mental fatigue. Attention shifting impacts attention to a great degree. Particularly knowledge workers have to undergo multiple meetings, look at emails, instant messages on other applications, and others. With this in mind not only does it hurt productivity but also the individual’s attention span and memory. It also takes substantial time for the brain to reconfigure what is being worked on.

There is a reliance on visual stimuli and auditory stimuli. As the person places their attention to certain objects the brain is wired to that specific task. As it undergoes sensory memory it later goes to working memory (a subset of short-term memory). When a person is working on a project the working memory is maintaining the logic that is being worked on (building a mental map solution). 

If you want to learn about improving memory check out this post: Boost Your Memory for Better Recall 

Mental Breaks

This is critical to do if finding the time to do so. It is beneficial for the person to take mental breaks from just about anything. In all essence when the brain is experiencing too much sensory input it uses up a lot of mental power. So one must take breaks periodically if possible. However, it is ideal to do this when not being too tired. It will take longer to recover. 

Everyone functions best in a restful state rather than being stressed or fatigued. There are moments when time pressure or the environment (work environment or wherever a person is currently located) can cause a negative outcome. Also a person is more likely to underperform or make errors when feeling unsharp. 

The nature of attention is a limited resource but results vary from person to person since the cognitive attentional baseline can be altered. 

Taking breaks can offer a restoration effect to someone’s attention. Being surrounded by nature provides an effective solution to that. 

What Practices Can Better Attention

There may have to be some effort to condition or improve one’s attention span. Most importantly energy is a resource that is needed since being fatigued decreases the ability for sustained attention.  There are concepts called phasic and tonic alertness where an individual gains alertness. However phasic alertness occurs based on external stimuli where it feels necessary to do something. Whereas tonic alertness is based on mental preparedness. The difference is that phasic alertness is quick to happen based on the situation. As for tonic alertness is long-term based on the practices the individual does. In other words how someone primes themselves to what is to an expected event (Prepping for a test, marathon, or some challenge etc.). 

The point of this is to be alert so the person can be easily mentally engaged. To induce a longer duration of attention one has to declare the importance of what is in front of them moreover there must be a demand. In conjunction with this there also must be inhibitory control also known as awareness. At this level where the individual’s executive functions/networks are able to prioritize what needs attention.  

Be Practical 

The classic physical exercise and mindfulness training have always been a simple and effective practice. 

Ultimately, staying alert and focused means being practical. Everything that requires some effort has to do with practicing. When pursuing a goal, whether learning something new or creating something meaningful for oneself or others. There is a need to be practical. 

Especially trying to learn a craft being practical can come in many forms like

  • Taking notes during a lecture.
  • Mimicking a movement (martial arts, gymnastics, swimming, or other physical skill). 
  • Building projects.
  • Doing something challenging.

These are some examples that could apply to what a person is trying to accomplish while staying concentrated. 

This is what keeps people aware and giving attention to what is imperative which can also help minimize distractions. 

Conclusion 

The length of attention span can vary from person to person. Ultimately, providing attention to relevant stimuli is what can lead to sustained attention. There are components to improve attention span on a goal. The person has to be alert, oriented, and decide the importance of what is being learned or mentally digested. Distractions can disrupt attention, so it’s pertinent to minimize or eliminate potential causes. More importantly, attention is a limited resource so it lasts indefinitely depending on the person. To enhance attention one must be practical so they remain engaged in the subject matter. When the opportunity represents itself it is best to take breaks as this restores and optimizes focus. Stress and fatigue lead to a lack of concentration. Conducting intermissions periodically helps maintain and sustain attention. 

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