Focus Attention

How to Use the Focus Frame

• Shake the Frame: Begin by shaking the Focus Frame. Let the swirling glitter represent the scattered, unfocused state of your mind.

• Select an External Object: Choose a distinct object in your surroundings (e.g., a door, plant, or clock) as your focal point.

• Switch Attention: Alternate your gaze between the glitter in the Frame and the external object. Observe differences in texture, color, and movement.

• Breathe with Focus: Inhale as you look at the glitter; exhale as you look at the external object. Repeat until the glitter settles.

• Reinforce the Practice: This repeated attention-switching strengthens your brain’s ability to filter distractions and maintain focus.

The Science Behind It

• Distraction vs. Deliberate Focus: Distraction scatters attention randomly. Deliberate focus is intentional and trains the brain to prioritize important stimuli.

• Neural Rewiring: Each time you shift attention with awareness, you activate and reinforce the prefrontal cortex—the brain area responsible for executive functioning and self-control (Tang et al., 2015).

• Neuroplasticity in Action: Like a muscle, your attention improves with consistent, deliberate use. This practice strengthens pathways for sustained focus.

References:

• Hanson, R., & Mendius, R. (2009). Buddha’s Brain: The Practical Neuroscience of Happiness, Love & Wisdom. New Harbinger Publications.

• Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225.

• Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity. Nature Neuroscience, 15(5), 689–695.

Extended Practice

• Start Small: Begin with 30 seconds and gradually increase as comfort builds.

• Incorporate Breathwork: Pair each gaze shift with a breath—inhale to the glitter, exhale to the external object.

• Anchor in Routine: Use the practice at daily transition points (e.g., before work, after meetings, or when feeling scattered).

Everyday Applications

• Work Breaks: Use the practice to transition between meetings or tasks.

• Digital Detox Moments: Use it instead of checking your phone—pause, focus, and reset.

• Stressful Moments: When overwhelmed, use the Frame to re-center.

Challenges

• "My mind wanders immediately": Gently redirect each time. That redirection is the practice.

• "I get bored staring at the same object": Vary your chosen objects to stay engaged.

• "I feel too rushed": Remind yourself that even 15–30 seconds can be effective. A timer may help create the space.

Reflection Prompts

• Attention Check: "How often does my mind wander, and how easily can I bring it back?"

• Emotional Impact: "Do I feel calmer or more focused afterward?"

• Progress Over Time: "What changes have I noticed after using this practice regularly?"

• Application Opportunities: "Where else in my day could I use this moment of reset?"

Resources

Books:

• Buddha’s Brain by Rick Hanson & Richard Mendius – Explains how to rewire your brain for stronger attention and focus through mindfulness.

• Deep Work by Cal Newport – Offers research-backed strategies for reducing distraction and enhancing deep concentration.

• Peak Mind by Dr. Amishi Jha – A neuroscientist’s guide to training attention and improving mental clarity.

• Indistractable by Nir Eyal – A practical look at how to take control of your attention in a digital world.

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Recommended Apps for Focusing Attention

1. Forest

• Why it fits: Uses visual reinforcement (growing a tree) to encourage single-tasking. Helps resist phone distractions during focused work.

• Evidence-based? Based on behavioral psychology principles of reinforcement and delayed gratification.

2. Focus@Will

• Why it fits: Streams specially designed music tracks shown to increase attention span and reduce distractibility.

• Evidence-based? Developed using neuroscience research on auditory input and productivity.

3. Brain.fm

• Why it fits: Uses AI-generated music to enhance cognitive performance including focus, relaxation, and sleep.

• Evidence-based? Has published peer-reviewed research on the neural impact of their auditory designs.

4. Freedom

• Why it fits: Blocks distracting websites and apps across devices so you can maintain deep focus.

• Evidence-based? While not a cognitive training app, it directly supports behavioral environmental control—one of the strongest evidence-based strategies for sustaining focus.

5. Be Timeful

• Why it fits: A newer tool that hides addictive parts of social media (like feeds or shorts) so you can use only what you need—without going down rabbit holes.

• Evidence-based? Based on digital minimalism and impulse-control techniques from CBT.

6. Centered

• Why it fits: Combines deep work time tracking with calming voice guidance and flow timers. Built for creators and professionals who struggle to stay on task.

• Evidence-based? Inspired by flow theory and mindful productivity research.

7. Pomofocus

• Why it fits: A customizable Pomodoro timer that helps build sustained attention through timed work-rest intervals.

• Evidence-based? Based on the Pomodoro Technique, which is supported by research on attention span and cognitive fatigue.

8. MindFi

• Why it fits: Offers brief focus sessions alongside mindfulness practices—good for transitions between tasks or breaks.

• Evidence-based? Combines mindfulness and behavior tracking rooted in psychological models of habit formation.

Articles:

• Tang, Y. Y., et al. (2015). The neuroscience of mindfulness meditation.

• Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity.

Final Takeaway

Training attention is like adjusting a camera lens—each deliberate shift sharpens your view. By alternating your focus between the glitter and an external object, you practice clearing distractions and regaining control. Over time, this simple habit supports greater mental clarity, productivity, and emotional presence.