Pay Attention to your Attention

Organisational Psychologist, Jane Piper, gives our readers some tips on how they can best focus their attention to amplify their strengths and achieve their goals, helping them to focus on the task at hand.

Why are you paying attention?

We say “paying attention” because our attention is a limited, in fact, precious resource. Our brains are wonderful, but we can only apply our limited attention to one thing at a time. When we are paying attention to something or someone, we have to stop paying attention to other things. When we want to listen deeply to a coaching client or come up with a creative idea for a new campaign or be at our best for a sales pitch, we can only do this if we focus and pay attention to that task.

Whose stealing your attention?

Sometimes we let our attention be stolen away by distractions, interruptions, stress, and overwhelm. We can blame some distractions and interruptions on external forces, the notifications that ping on our phones, or the social media feeds that take us down a rabbit hole. Also, our attention can get stolen away by inner chatter from the mundane thoughts around what’s for dinner or anxious thoughts about wars and famine. Trivial or serious thoughts, they mean we’re not listening deeply to that client, or not coming up with the creative ideas or finding solutions.

We can only apply our limited attention to one thing at a time

Amplify your superpower

Whatever is your superpower – a creative marketer, a deep problem solver, an empathic coach - you can amplify this superpower by simply paying attention. Focusing on what you do without constant interruptions will make you better at it.

Learn how to amp up your attention with A, B, C

1. Avoid Distractions Congratulations if you have read this far in this article without being distracted. Most people are distracted from their main task every six minutes – jumping to answer an email or respond to a text message. You might think it only takes a minute, but the cost of that is it takes 23 minutes to refocus and get back to the original task. You wouldn’t go back to a coach who during your coaching session just quickly answered a text message, or go to a meeting with a prospective client and answer your emails. Do the same when working in your office and create the time and headspace to focus and flow.

Protect your attention and amplify your superpower by setting up power hours. These are two-hour time blocks you set aside in your calendar each week. I recommend scheduling at least two or three power hour sessions a week. As you start your power hour turn off all external notifications on your phone, the simplest way is by putting your phone in airplane mode. Then close the door, settle down and get into your deep thinking, planning, creating, or writing – whatever you do that adds value to your customers.

2. Breaks We can’t be in a power phase all the time. The human brain doesn’t work like a computer. We can’t keep processing 24 hours a day, 7 days a week. Our brain works best with a period of intense focus, followed by a short break. The ideal time is around 40-50 minutes of focus followed by a five minute break. Then repeat, once or twice more during your power hour.

Most people report they can do one or maybe two really productive power hours a day. Without a break productivity and performance decline. Between power hours use the time to answer emails, do less intense work, go for a walk and recharge for your next power hour.

3. Crystal clear focus Being undistracted is not the same as being focused. Focus means you are working on the right things that are helping you move towards your goal. Get very, very clear on your goal, so you know where to focus your limited attention. It means you need to be ruthless and maybe not return every email, or say no to things you don’t want to do (even though you might feel obligated).

In a world overloaded with endless opportunities and information, it is easy to jump from one idea to another. Focusing is easier if you understand what good and meaningful work is for you. Good work is something where you use your strengths and natural talents. Meaningful work has a purpose that resonates with you, i.e., it’s your why. It could be finding a cure for cancer, preventing global warming, or helping people achieve their potential. Good and meaningful work is easier to do and gives you a sense that what you are doing has an impact on the world. With this understanding, it is much easier to pay attention.

Attention is a limited resource that needs to be managed

Paying attention to your attention

Attention is a limited resource that needs to be managed by avoiding distractions, taking breaks, and getting crystal clear in your focus. By managing your attention, you can use it to amplify your strengths to achieve your goals. All these ideas don’t require investment in new equipment or take a long time to learn. These low or no cost, simple changes in your behaviour will help you focus on doing work that will impact your business and your clients. Step by step, start creating the change you want to see in the world.

Jane Piper

Jane Piper is an Organisational Psychologist and bestselling author of Focus in the Age of Distraction – a book looking at the impact of digital technology on our wellbeing and ways of working. She is interested in the intersection of humans and technology. She challenges us to look at the impact that technology is having on our work, well-being and happiness. pipsy.ch