Four Impactful Studies
I recently came across four
distinct and somewhat disparate research studies which, when gleaned together,
form an interesting insight into attention and self-reflection. These studies were mentioned in Deep Work, by Cal Newport.
1.
UTT (Unconscious Thought Theory, psychologist Ap Dijksterhuis) – some
issues we grapple with, particularly ones that are vague and do not have a
clear path to a solution (as opposed to, say, a mathematical formula or a
standard recipe) are better solved if we allow ourselves some unconscious time.
Instead of hyper-focusing on the issue at hand, gather and review some basic
and pertinent information, then do something else. Distract yourself away from
the issue for 12-24 hours. This allows the unconscious brain to better filter,
then untangle the relevant points, often leading to a better solution then had
we forced ourselves to quickly apply the information. This may explain why we
sometimes come up with good ideas in the shower, or on walks, or upon awakening
in the morning.
2.
ART (attention restoration theory, psychologist Rachel and Stephen
Kaplan) – This study showed how walking in nature, away from busy distracting
streets, is restorative to our ability to regain focus and attention. While our
important work requires us to devote energy to “directed attention, this attention
will need to be replenished. The study highlights how being in nature, by the
ocean, listening to music etc., is restorative to our attention and focus
resources. We need to note when we have depleted our focusing energies enough
to warrant a break ….and to note that in order to replenish these resources, we
need to take the right kind of break. Walks on a busy city street or watching
an action movie or anything else requiring attention, will not restore our
attention.
3.
Deliberate Practice Theory (Anders Ericsson) – The more we practice,
with deliberation and purpose, a particular skill, the more we stretch and grow
this ability. This has been grounded in brain research which shows how the
synapses of the brain fire more rapidly and efficiently after purposeful
practice. Since deliberate practice takes focus, we should be scheduling our
important planning, deep work, problem solving etc. at times when we are “on”
and still have the energy and mental wherewithal to dedicate and maintain
sufficient focus.
4.
The Zeigarnik Effect (psychologist, Bluma Zeigarnik) – the study showed
that tasks not completed by the end of our work day (whenever we deem the work
day over) can tend to continue to distract us and dominate our attention. These
unfinished tasks cloud our brains and remain distractors. To overcome this
effect, simply end your work day with a few minutes of reviewing the unfinished
items and putting them on another day’s “to-do list” or to make a plan of when
and how to complete them. Then say and think, “shutdown complete!” This frees
cognitive resources and allows you to better focus and divert energies to other
important items requiring your attention. The study highlights the importance
of “shutdown rituals and spending a few moments at the conclusion of a work day…and
prior to retiring…to simply plan for the following day and to put to do items
graphically and mentally on another day’s list.
