Don’t believe everything you think. Don’t consume everything you crave
The mind is its own place, and in itself can make a heaven of hell, a hell of heaven. — John Milton, Paradise Lost
Our world pushes humanity to thrive on speed—fast cars, instant internet, seamless connectivity, and quick and smooth relationships. Everything is designed to move at lightning pace. But while technology propels us forward, creativity seems to lag.
Generations ago people used to go to libraries and search through books. It was a bizarre thought for the earlier generation — that we could now type the answer and have hundreds of sources right in front of us. But what now? The upcoming generation (and even us) do not even have to scout through sources. Thanks to hundreds of AI we have an ‘easier’ life. Homework gets done in seconds, we do not have to sit through an hour-long lecture because there is software that can summarise that lecture into bullet points. We wouldn’t need to read books either — you can get a device you place on your book and get it summarised to you, turned into a pdf or read in parts!
Have you checked your screen time lately? Why do you think short-form content is king right now?
Because it thrives on the short attention span people have nowadays. We used to have 3 hours of movies spanning across two intervals and now we have short 1 hour, 18-minute movie because everyone has a quick conclusion.
Every ping, every notification, every endless scroll is a tiny theft — stealing fragments of your potential, your creativity, your very essence. But what if I told you that reclaiming your focus isn’t about fighting harder, but about understanding deeper?
Our brains aren’t broken — they just work the way we want them to work; and if left unfocused for a long amount of time they tend to rust.
Brains are beautifully complex systems constantly adapting to an environment that’s changing faster than ever before. Neuroscientists have discovered something profound: focus isn’t a muscle to be forcefully flexed, but a soft ecosystem to be nurtured.
Don’t believe me? Here are some stats-
8 seconds: The average human attention span in 2024
138 times: The number of times people check their phones daily
47%: Productivity lost due to constant digital interruptions
Neuroscientists have uncovered a fascinating neural mechanism that offers hope: the Default Mode Network (DMN). Contrary to traditional productivity narratives that berate mental wandering, the DMN reveals that occasional “daydreaming” isn’t just normal — it’s essential.
Earlier when one would feel unproductive, the only suggestions we got were “Work harder, make lists, go to the gym etc” — all about work. But let me ask you one thing — when you were the most tired and the ideas just didn’t come to your mind, didn’t you want to just close your eyes and rest, plug in some music, or just go for a walk?
Dr. Marcus Raichle, a neurologist, discovered that the DMN activates during periods of apparent mental rest, connecting brain regions and facilitating creative problem-solving. When we allow our minds to drift, we’re not being unproductive; we’re engaging in a sophisticated cognitive process of integration and innovation. So here are:
7 Scientifically-Backed Strategies to Resurrect Your Focus
1. Meditation as Mental Reconstruction
A groundbreaking study from Harvard Medical School revealed that just 8 weeks of consistent meditation can physically restructure brain regions responsible for self-regulation and focus.
All you have to do is start with 5 min of meditation.
Meditation increases grey matter density in the prefrontal cortex, which in terms enhances brain functions and emotional regulation.
2. Move Your Body
Exercise isn’t just physical. A landmark study in the Proceedings of the National Academy of Sciences demonstrated that exercise increases hippocampus volume, directly improving memory and learning capabilities.
You can start with 30 min of exercise however you are comfortable. It can be yoga, dancing or just going for a walk.
Regular exercise can improve focus by up to 29% helping you stay focused.
3. The Sleep Revolution
The brain doesn’t shut down during sleep — it performs critical maintenance. During deep sleep, your brain clears toxic proteins, consolidates memories, and rebalances neurotransmitter systems. That is why it is not just important to have a long sleep — but to have a healthy sleep.
You should maintain a consistent sleep schedule. I know this is not possible for a lot of people — but try to be consistent with your sleeping time. Most importantly — limit screen time to 2 hours before bedtime!
4. Digital Detox
Constant digital stimulation disrupts your attention and increases stress. A University of California study found that even brief digital interruptions can increase error rates by 27% in cognitive tasks performed by you.
But I agree, in a world where most of our jobs and tasks require us to have a digital device it can be difficult to restrict the content we consume.
Don’t always keep your phone near you. You will still get to know about calls and any urgent texts but refrain from having your phone near you. Practice intentional disconnection and create daily tech-free windows.
5. Feeding Your Focus
Your diet directly influences neurotransmitter production and brain plasticity. For example, after eating a heavy heavy meal you would get the urge to sleep. What you eat heavily reflects your brain functions.
6. The Pomodoro Technique
Our brains operate best in focused bursts followed by recovery periods. Instead of forcing yourself to work, you work till your brain allows you to work, and then take a break so that your brain can breathe.
First, have a work session — and I do not mean a small sent 5 emails and checking the phone thrice work session but an intense work session where you get a lot of work done. After you feel tired — take a break so that you do not feel worked up.
The Pomodoro Technique is a time management method developed by Francesco Cirillo in the late 1980s. It helps improve focus and productivity by breaking work into intervals, typically 25 minutes long, separated by short breaks.
How It Works:
Pick a task you want to work on.
Set a timer for 25 minutes (this is called one "Pomodoro").
Work on the task without distractions until the timer rings.
Take a short break (usually 5 minutes).
Repeat the cycle 4 times.
After 4 Pomodoros, take a longer break (15–30 minutes).
This method increases work efficiency, helps maintain focus, improves time awareness, reduces procrastination and reduces mental fatigue.
7. Let Yourself be Bored
Dr. Mary Helen Immordino-Yang, a prominent neuroscientist, discovered that during seemingly “idle” moments, our brains are performing critical neural maintenance. This is when:
Memories get consolidated
Emotional experiences are processed
Complex problem-solving connections are formed
So maybe feeling bored and not doing anything about it can be a good thing? A fascinating study in the Academy of Management Discoveries found that individuals who regularly give in to “boredom breaks” reported a 42% increase in problem-solving and 35% improvement in strategic thinking.
Focus is all about your actions
Each small, intentional step is a reclamation of your most fundamental human potential.
Your mind is not a machine to be optimised, but a living, breathing ecosystem waiting to be watched, understood, respected, and gently guided.
