Ever feel like your focus is slipping? These psychology-backed tips might be just what you need to get back on track.
“One of the most extraordinary facts about our life is that, although we are besieged at every moment by impressions from our whole sensory surface, we notice so very small a part of them." -- William James
What William James, the American philosopher and psychologist, was talking about was our incredible ability to focus selectively on one thing, while blocking out almost everything else.
It is often something we do so easily that it is surprising to find out just how good we are at it -- in general.
When attention fails, as it is bound to from time-to-time, it can feel like staying focused is an impossible task.
There seems little doubt that well-known techniques like getting enough exercise and sleep, practicing mindfulness and drinking coffee can all help (McCormick, 2022).
But, what does the latest psychologist research tells us about other ways to boost attention?
From the foods you eat to the types of breaks you take, this article explores 9 proven strategies to keep your brain alert and engaged.
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There will be a test, so I hope you are paying attention.
There will be a test, so I hope you are paying attention.
When a person starts to blink more rapidly, it suggests their mind is wandering, research finds.
Blinking sets up a tiny barrier against the outside world, allowing the brain to focus on something different.
The researchers were inspired by neuroscientific findings that parts of the brain are less active when the mind wanders.
Dr Daniel Smilek, the study’s first author, said:
“And we thought, OK, if that’s the case, maybe we’d see that the body would start to do things to prevent the brain from receiving external information.
The simplest thing that might happen is you might close your eyes more.”
For the study people read a passage from a book while their eye movements and blinks were monitored.
Randomly, people were stopped and asked whether they were paying attention or not.
The results showed people blinked more when they had switched off from the text and were thinking of something else.
Dr Smilek said:
“What we suggest is that when you start to mind-wander, you start to gate the information even at the sensory endings — you basically close your eyelid so there’s less information coming into the brain.”
The study was published in the journal Psychological Science (Smilek et al., 2010).
Learn what divided attention is and how it impacts multitasking, focus, and productivity in everyday life. Improve your divided attention with expert tips.
Divided attention refers to the ability to focus on multiple tasks or stimuli simultaneously.
What is divided attention?
Divided attention, often referred to as multitasking, is the capacity to manage focus across multiple activities or inputs at the same time.
It is a vital cognitive skill that allows individuals to process various pieces of information simultaneously, such as talking while driving or listening to music while working.
Unlike selective attention, which focuses on filtering and prioritising a single source of information, divided attention requires managing limited mental resources across several tasks.
Why divided attention matters in modern life
In the fast-paced digital world, divided attention is an essential skill.
With constant exposure to notifications, emails, and social media, individuals are often compelled to juggle multiple tasks.
This skill impacts productivity, learning, and even personal safety.
For example, attempting to text while driving divides cognitive resources, increasing the likelihood of errors or accidents.
Developing an understanding of divided attention can help improve focus and minimise the risks of task overload.
The psychology behind divided attention
Divided attention is rooted in cognitive psychology and neuroscience.
It highlights the brain’s limited capacity to process information.
When individuals engage in two or more activities simultaneously, the brain splits its resources between these tasks.
This process can lead to decreased performance on one or all activities.
Research has shown that multitasking often involves rapid task-switching rather than true simultaneous focus.
This constant switching can impair cognitive performance and increase mental fatigue.
Factors influencing divided attention:
Task complexity: Complex tasks require more cognitive resources, making it harder to divide attention effectively.
Practice and familiarity: Repeated exposure to a task can make it automatic, reducing the cognitive load and allowing better multitasking.
Age and cognitive capacity: Young adults generally have better multitasking abilities than older adults due to higher working memory and processing speed.
Divided attention vs. selective attention
While both divided and selective attention are essential, they serve different purposes.
Selective attention involves focusing entirely on a single task or stimulus while ignoring distractions.
For example, reading a book in a noisy room requires selective attention to block out background noise.
Divided attention, on the other hand, aims to manage focus across multiple inputs simultaneously.
It is important to recognise that attempting to split attention often leads to reduced efficiency compared to focusing on one task at a time.
Common challenges of divided attention
Divided attention can lead to several challenges in daily life.
Reduced productivity
Research indicates that multitasking can reduce productivity by up to 40%.
This occurs because the brain expends additional effort to switch between tasks, leading to slower performance and increased errors.
Increased stress
Attempting to juggle multiple tasks can increase cognitive load, resulting in higher stress levels and mental exhaustion.
Safety risks
Divided attention can compromise safety in critical situations, such as driving or operating machinery.
Distracted driving, for instance, is a leading cause of road accidents globally.
Can you really multitask?
While many people believe they are skilled multitaskers, research suggests otherwise.
Studies show that humans have a limited capacity for simultaneous task management.
Multitasking often involves rapid switching between tasks, which consumes additional cognitive resources and reduces overall efficiency.
Certain tasks, however, become easier to multitask with practice.
For example, experienced drivers can converse or listen to the radio without compromising their driving performance.
How to improve divided attention
Improving divided attention involves developing cognitive flexibility and reducing distractions.
Practical strategies:
Prioritise tasks: Focus on high-priority tasks and address them one at a time when possible.
Minimise distractions: Reduce external interruptions by creating a quiet work environment or using tools like noise-cancelling headphones.
Practice dual-tasking: Gradually introduce simple multitasking exercises, such as walking while solving mental puzzles.
Strengthen working memory: Activities like reading, puzzles, and memory games can enhance cognitive capacity.
Take breaks: Regular breaks help prevent mental fatigue, improving overall focus.
Suggested activities to enhance divided attention:
Playing games like Sudoku or chess that require planning and focus.
Listening to audiobooks while performing light physical activities like walking.
Engaging in interactive tasks, such as cooking while following a recipe.
Divided attention across the lifespan
Divided attention capabilities change with age.
In children
Young children struggle with divided attention as their cognitive systems are still developing.
They benefit from tasks that focus on selective attention and gradually introduce multitasking elements.
In adults
Young adults often excel in divided attention due to better working memory and processing speed.
This ability peaks in early adulthood and starts to decline in middle age.
In older adults
Older adults may face challenges in multitasking due to age-related declines in cognitive flexibility and memory.
Training exercises can help mitigate these effects and improve attention skills.
Divided attention in academic and workplace settings
Divided attention plays a critical role in academic and professional environments.
Academic success
Students often need to multitask, such as listening to lectures while taking notes.
Effective multitasking strategies, such as pre-organising notes, can improve learning outcomes.
Workplace productivity
In the workplace, managing divided attention can enhance productivity and reduce errors.
Using tools like project management software and setting clear priorities can help professionals manage multiple tasks efficiently.
The neuroscience of divided attention
Neuroscience provides insights into the brain mechanisms behind divided attention.
Key brain regions, such as the prefrontal cortex, play a role in managing cognitive resources and task switching.
Research using functional MRI (fMRI) scans reveals that multitasking increases activity in the brain’s executive control network.
This heightened activity explains why multitasking can be mentally draining over time.
Conclusion
Divided attention is a valuable cognitive skill but comes with limitations.
Understanding the challenges and applying practical strategies can enhance multitasking abilities while minimising risks.
By focusing on cognitive flexibility, reducing distractions, and practising regularly, individuals can improve their capacity for divided attention and thrive in a multitasking world.
Unlock better mental clarity fast with these two unexpected habits. Simple, effective, and proven to sharpen your thinking instantly.
Mental clarity is essential for better decision-making, improved focus and reduced stress — and it doesn’t have to be a challenge to achieve.
While many people think focus requires complicated techniques, some surprisingly simple habits can have an immediate effect.
With small, actionable changes you can sharpen your focus and reduce stress almost instantly.
These habits may be unexpected, but their effects are both profound and immediate.
Why not try them today and see how quickly your mind becomes clearer and more productive?
1. Chewing Gum: A Surprising Brain Stimulator
You might not associate chewing gum with productivity, but research has shown that this everyday activity can significantly improve mental clarity.
For example, a study by Morgan et al. (2013) tested the audio memory of those chewing gum, compared with those who didn’t.
The gum chewers had improved short-term memory compared with non-chewers, suggesting they were paying more attention.
How Does Chewing Gum Work?
Boosts Blood Flow to the Brain The act of chewing increases heart rate and blood flow, delivering more oxygen and nutrients to your brain.
Activates Memory and Focus Regions Studies have linked chewing gum to enhanced activity in the hippocampus, a part of the brain essential for memory and learning.
Reduces Stress and Anxiety Chewing gum lowers cortisol levels, the hormone responsible for stress, which can cloud your thinking.
How to Incorporate This Habit
Choose sugar-free gum to protect your teeth and overall health.
Chew during tasks that require sustained concentration, such as studying or completing work projects.
Use it sparingly, as constant chewing can lead to jaw fatigue.
With this small change, you can improve your focus and reduce feelings of mental fog almost instantly.
2. Decluttering Your Desk: The Power of a Tidy Space
Your physical environment has a direct impact on your mental state.
A cluttered desk creates unnecessary stress and divides your attention, while an organised space fosters a sense of control and clarity.
Why Does Decluttering Work?
Reduces Cognitive Overload Visual clutter forces your brain to process too much information at once, which can make you feel scattered.
Boosts Productivity A clean, organised workspace allows you to focus fully on your priorities.
Improves Emotional Well-being Tidying up reduces stress and helps you feel calmer and more in control of your environment.
Simple Steps to Declutter
Take just five minutes at the start or end of each day to tidy your workspace.
Remove unnecessary items from your desk and keep only the essentials, such as your computer, notebook, and a water bottle.
Add a calming element like a small plant or a minimalistic organiser to create a more inviting environment.
A clean workspace can have an immediate and lasting effect on your ability to think clearly and perform effectively.
Scientists think it could be down to body posture or even smell.
Scientists think it could be down to body posture or even smell.
Concentration is contagious, according to a study.
Being around other people who are working hard automatically helps us work harder as well, researchers have found.
Scientists think it could be down to body posture.
The nonverbal signs of mental effort from those around may be enough to help us concentrate.
Or, maybe you can actually smell mental effort, the study’s authors write:
“Effort exertion is linked to a more tense body posture and the adoption of such a posture also leads to an increased level of effort exertion.
However, expanding the limits, more radical hypotheses should also be considered, such as the possibility that effort exertion is influenced by a difference in scent of someone else exerting high or low effort.”
In the study, people were sat side-by-side while performing a series of tasks.
Sometimes the task would suddenly become very difficult for one of the pair.
Even though the task was no more difficult for the other person, the mental effort was contagious.
The study’s authors write:
“In the current study, we showed for the first time that the exertion of mental effort is contagious.
Simply performing a task next to a person who exerts a lot of effort in a task will make you do the same.”
Why do we do this?
It could be nothing more than an automatic response, the authors write:
“…it could be that this does not reflect a truly deliberate decision, but instead a more automatic tendency to imitate people, as is the case with yawning, rubbing your face, or shaking your foot, and facial expressions.”
Concentration is just one of many psychological properties found to be contagious between people.
