Hyperfocus
“Success isn’t magic or hocus-pocus its simply learning how to focus.” –Jack Canfield (American Motivational Speaker, Author and Trainer, 1944-)
We have all been taught the importance of focusing to learn and to get jobs done. But there is also a problem that we call hyperfocus. This phenomenon has been known for centuries; in fact the Athenian Philosopher Socrates had it, and I’m going to put my hand up and admit that I have it too. When I am focused on a task I can easily become oblivious to the world and sit at my desk for many hours at a time without moving. I will not even hear the phone on my desk ring. And I have recently learned the hard way that sitting hunched over a hot computer for hours is not good for the spine. My chiropractor has given me strict instructions to break the spell of hyperfocus every hour and have a good stretch. (Thank you Teresa!). I’ve been giving that advice to other people for years, but doctors are, of course, the worst patients. Now my computer sends me a reminder every hour. Fortunately there can be an upside to hyperfocus, which I shall explain in a moment.
So what is hyperfocus? Interestingly, it is can be a feature of Attention Deficit Disorder (ADD). People with the disorder may not just exhibit distractibility, but may also have a tendency to focus very intently on things that interest them. The ability of a child to sit for hours playing complex video games does not at all rule out the diagnosis of ADD. I have known many people whose hyperfocus lead them to spend countless hours playing games or surfing the Internet, to the detriment of their relationships.
The real problem in ADD is not a short attention span; it is a poorly regulated attention system. It is thought that attentional problems are related to low levels of dopamine in key regions of the frontal systems of the brain, which is why people with ADD tend to be drawn to activities that provide instant feedback, and may also be part of the explanation for the disastrously high rates of substance abuse and impulsivity in untreated patients. Particularly in young people with ADD, they tend constantly to seek out things that are exciting and entertaining rather than schoolwork and chores.
So what to do about hyperfocus? I shall mention in a moment why, in its place, it can be helpful. But when it is interfering with things that have to get done, or causing other problems, here are some tips:
1. Use you computer’s alarm functions: I use a Macintosh, so I’ve been able to set up some fun distractions that come along once an hour.
2. Alarm watches: set the sound and/or vibration that it will be able to break through your hyperfocus. Experiment to find the decibels needed.
3. You can send yourself regular cell phone messages via email.
4. Most modern cell phones have good alarm functions that you can set to help yourself.
5. Kitchen timers are also very helpful.
Though there’s not a shred of scientific evidence to support it, I have also had some successes with the Bach Flower Essence, Chestnut Bud, in reducing unwanted hyperfocus.
I firmly believe that most problems contain their solution. Therefore I try not to fight hyperfocus, but to harness it. For a child with hyperfocus, learning that is active and physical is far more likely to be successful than book learning. Many entrepreneurs have hyperfocus, because they like working intensely on projects that give them a quick and enjoyable payoff. They often find it difficult to work in corporate America, if they have to work at someone else’s speed and at times laid down by another person.
“Successful minds work like a gimlet, to a single point.” –Christian Nestell Bovée (American Lawyer and Writer, 1820-1904)
Technorati tags: attention, ADD, hyperfocus
Partial Attention
“To do two things at once – is to do neither.” — Publilius Syrus (Syrian-born Latin Writer, 1st Century B.C.E.)
Just yesterday I was counseling a successful young businesswoman who was telling me that she was planning to buy a Blackberry to add to her cell phone, laptop, PDA and pager. I strongly advised her not to buy one. Not because I have anything against Blackberries: they are wonderful pieces of equipment, and some people cannot do their jobs without them. My suggestion was based on something else entirely: Overload. Apart from being in business, she is also a mother of a young teething child and the last thing that she needs is yet another device to occupy her attention.
So I was delighted by the remarkable coincidence that this week’s Newsweek magazine is carrying an important article by Steven Levy, reporting on the recent emerging Technology Conference in San Diego that took "The Attention Economy" as its theme. He described an issue that has been worrying me for several years and which I shall be addressing when I am interviewed for Success.com in a couple of weeks time. A former Apple and Microsoft executive named Linda Stone described the epidemic of continuous partial attention.
We have all been multitasking since before our ancestors came down from the trees, but she discussed the way in which people’s attention is now constantly being distracted by a host of new inputs: email, text messaging, instant messaging and a hundred other things. And think of those news broadcasts that since 2001 have regularly had more than one item at a time on the screen. Many people have learned to give only partial attention to the task before them. The downside of this is that the appearance of competent multitasking (“Look mom, I can do ten things at once!”) is an illusion. If you are only working on a project with 10% of your attention, it is going to take much longer to get it done, and errors are far more likely to occur. What if needed is intense focus on one thing at a time.
In a speech, Linda Stone said that I prominent cause of continuous partial attention is "a desire to live as a node on the network." Some people can manage several inputs very well indeed. I often have more than one screen of input open at once, and Bill Gates is able to monitor four active screens at once. But when I’m really concentrating on producing high quality material for you, gentle reader, I turn off all the inputs until I am finished. In fact, checking my email is a reward for having finished the job at hand. While there are many advantages to being in perpetual contact, the balance has tipped more toward distraction, and, as Linda Stone put it, “a sense of constant crisis.”
I am also reminded of the phenomenon of “Flow” made popular by the psychologist Mihaly Csikszentmihalyi. We feel that we are in a state of flow state when we are engaged in self-determined, goal-related, meaningful actions that are moving in the direction that we desire. Having our attention and energy pulled away from the flow is likely to interfere without ability not just to be productive, but also to enjoy life. There is, of course nothing wrong at all with being in continuous contact and communication with others people. But in order to be productive or to enjoy the moment, at some point you need to actually stop the conversation and focus on what you are doing.
Professor David Meyer from the University of Michigan at Ann Arbor is a research psychologist who has demonstrated that multitasking, far from increasing our productivity, actually makes us less productive. Some data from Europe has influenced lawmakers, after research indicated that driving and talking on a cell phone is a particularly bad multitasking combination that has been shown to cause even more accidents than drunk drivimg.
Remember the old saying: “If you chase two rabbits, both will escape.”
Technorati tags: attention, multitasking, Productivity, Work, Stress
Chess and the Mind
I have a confession to make: I have been a life long chess enthusiast, and I can’t start the day without visiting the best chess website on the internet. We are currently almost half way through the second major tournament of the year: the same one at which the incomparable Garry Kasparov announced his retirement last year.
Chess is not just a pastime. There is evidence that it is one of the ways in which we can improve the thinking abilities of young people and prevent the downward slide of our minds as we get older.
In the United Kingdom, studies have shown an astonishing correlation between the academic attainments of schools and the success of their chess teams. Year after year, the schools with the most successful teams send more of their students to top universities, compared with schools that do not play the game or have weak teams. During the Second World War many of the geniuses working at Bletchley Park who cracked the Enigma Code, were outstanding chess players.
For a long time now big business has been recruiting high-level chess players into particular positions that require their unusual skills. It tells you something when you see a major corporation placing advertisements for executives in chess magazines. Chess helps develop memory, concentration, visualization, decision-making, and sharpens our analytical and strategic thinking. It can even help make us more creative and more imaginative. Tournament players have to have a good degree of self-knowledge, and some grasp of psychology is a must. I have won more than one tournament game because of my ability to read the body language and intentions of an opponent. It is no surprise that a good many strong chess players are doing extremely well playing online poker. Chess really is a microcosm of life in general.
“Life is like a game of chess: we draw up a plan; this plan, however, is conditional on what – in chess, our opponent – in life, our fate – will choose to do.” –Arthur Schopenhauer (German Philosopher, 1788-1860)
The chess master Bruce Pandolfini was portrayed – and had a brief cameo – in the film Searching for Bobby Fischer. He has written a nice little book called Every Move Must Have a Purpose, about applying chess strategies in business and life, and next month will see the eagerly awaited publication of a similar book by the master himself, Garry Kasparov.
Here are some principles that I have learned from chess, and that I apply to health, life and business:
- When confronted with any kind of a problem, try to break it down into small manageable chunks, and if you can’t, learn to use and to trust your intuition. (Have a look at my post on Unconscious Processing and Intuition)
- Constantly ask questions: Why is this happening? Is there a pattern here? What does the other person intend? How can I fashion a response that fits and will move things in the direction that I want and is congruent with my overall plan of life? What are the rules here? Can I break the rules? This does not mean cheating, it means being sure that you are not applying rules mechanically, without checking to make sure that they apply in your particular situation.
- Always work to a clear plan. Even if the plan is not correct, it will always be better than the efforts of someone who has no plan at all. It is fine to “go with the flow,” after you have won the game!
- Be constantly on the lookout for opportunities and if there aren’t any, create them!
- As in life, chess demands action. You will succeed at nothing by sitting and waiting for success to come to you.
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A game of chess, like the game of life demands one move after another. The successful person is one who makes each move to the very best of their ability. As Willard J. Marriott said: “It’s the little things that make the big things possible. Only close attention to the fine details of any operation makes the operation first class.”
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Have absolute integrity in everything that you do. Be honest with other people and be honest with yourself. If you say that you are going to do something, do it. If you commit to a plan, do not stop until it is complete.
- Coordinate all of your resources. In chess, it is impossible to win unless all the pieces are coordinated. You can destroy everything that you’ve worked for by having a piece adrift on the far side of the board, with nothing to do.
- If you have any weakness, make it your business to convert them into strengths.
- Don’t exceed your own capacity by over-extending yourself.
- Resilience is an extremely important attribute that we all need to develop: things do not always go according to plan, and when they do not, it is important to be able to bounce back quickly.
- Learn not to be over-awed by challenges. Many people defeat themselves with faulty expectations. I once had a trainer who was an extremely fine player. In one tournament he was in with a chance of winning serious money, but in the last round he was drawn against a Russian grandmaster. I saw him before the game: shoulders hunched over, hyperventilating and a scowl on his face. Play began with a variation that my coach and I had analyzed five days earlier, and he had shown me what not to play. In the game against the Russian he played the very move that he had just told me was a critical mistake! He lost in just a few moves. Not because the Russian beat him, but because he beat himself.
“A mountain is composed of tiny grains of earth. The ocean is made up of tiny drops of water. Even so, life is but an endless series of little details, actions, speeches, and thoughts. And the consequences whether good or bad of even the least of them are far-reaching.” — Sri Swami Sivananda (Indian Physician and Spiritual Teacher, 1887-1963)
Technorati tags: chess, life lessons, mind
Attention Deficit, Money and Motivation
People often say that I’m someone who’s glass is always half full. Well, that’s not quite correct: I’m a huge realist, but I don’t like the idea of pathologizing everything that happens to us. One example of this is ADD.
Though untreated clinical ADD can lead to a great deal of distress and the ever-present risk of impulsive behaviors and substance abuse, I am also eager to examine the positive aspects of having attentional problems. Many of the young people and adults with ADD are also extremely successful in settings that don’t require the academic type of concentration. I have met entrepreneurs with ADD, as well as some highly creative people and athletes. A question has been whether ADD might confer some others gifts, benefits or advantages on people.
Although a year old, we recently came across an item that is not as well-known as it should be. Studies using fMRI have indicated that some of the regions of the brain that do not normally show much activity in young people with ADD become highly activated by monetary rewards.
This is not to say that giving young people money is the way to “conquer” ADD. Instead it suggest that rather than just thinking about people with ADD as just having an attention problem, we should also think of them as people who derive pleasure from different things than the bulk of the populations. Not having to spend all their time attending to linear learning may actually lead to greater freedom of imagination, creativity and emotional expression.
People with sever attentional problems can run into a lot of problems in relationships, even losing attention during sex. But it may be that may also be that minor degrees of loss of attentional focus may also enhance some people’s ability to feel empathy.
Technorati Tags: ADHD, ADD, reward, Motivation, Creativity
Unconscious Processing and Intuition
There is a very interesting paper in this week’s Journal Science. It is from a group working at the University of Amsterdam, and their findings are likely to turn one branch of psychology upside down. Let me explain the importance of this work, and how you can start to apply it in your own life.
What the researchers did was to divide their subjects into two groups. In the first experiment the subjects had to decide on a favorite car. One group used a conscious, intellectual reasoning approach and the other group was distracted with puzzles to keep their conscious minds busy before making the decision. When there were only four things to factor into the choice, the intellectuals did better. But when they had to choose on the basis of 12 factors the people using conscious decision-making did much worse than the people who had to make an immediate decision based on unconscious thought processes. In the second experiment shoppers were asked about their satisfaction with items that they had bought. People who bought on the basis of conscious deliberation were much happier with their choices of simple items, while the “unconscious” shoppers preferred their choices of more complex items.
Why is this so important? Since the Enlightenment, science has emphasized the benefits of conscious deliberation in decision-making, and has tended to look down on the whole notion of unconscious thought. Yet this study adds to the growing body of evidence that not only can people think unconsciously, but that for complex decisions, unconscious thought is actually superior. Conscious thought is like a bright torchlight that can only illuminate a few things at a time, and that can lead to some aspects of a problem being given undue attention.
This report supports something that many of us have been teaching for some time. Too much conscious deliberation can actually be counter-productive. Effective thinking needs us to get all the information necessary to make a decision. Then, if we are dealing with a simple decision use conscious thought. But if the decision is complex, it is best left to unconscious thought; in effect to sleep upon it. The answer then tends to appear very suddenly.
There is a secret about the way in which a great deal of progress is made: Most of the major advances in physics have come not from logical progression, but from mystical revelation: Albert Einstein and the theory of relativity, Max Planck and quantum theory, Erwin Schrödinger and wave mechanics, the list is a long one. The great Welsh mathematician and philosopher Bertrand Russell once said of Einstein, that the problem in understanding him was not a difficulty with his logic, but with Einstein’s imagination. He was able to let his mind go to places that others could not, and it came back with answers that nobody else could have conceived of. There is evidence that while most chess players spend virtually all of their time trying to calculate, strong players rely on unconscious processes for most of the game, and only calculate for short periods when their unconscious mind tells them too. There is even evidence from brain imaging studies that average players activate all the cognitive areas of the frontal lobes while playing, with some temporal lobe activity as they try to remember their lessons. By contrast, a chess master uses many regions of his brain at once, and only occasionally activates parts of his frontal lobes when calculation is required.
What this means for us is that we must not be afraid to turn complex problems over to our unconscious minds. I have also spent a great deal of time training people to get used to using their intuition, for this is really one aspect of what we are talking about here. In my book Healing, Meaning and Purpose, I have several sections on developing your intuition.
When you start learning to turn problems over to your unconscious mind, one of the most difficult things is to know when to trust it. So here are some tips:
1. Once you have an answer, now is the time to use your conscious mind to see if the answer that you’ve come up with makes sense.
2. Learn to trust yourself. That may take a little time, but if you have a problem with trusting yourself, you have something tangible to work on.
3. Always be certain that you are prepared to hear whatever answers you receive.
4. Use your intuition to evaluate your intuitions: does the answer “feel” right?
5. Don’t force the process: conscious deliberation follows a linear time scale, unconscious thinking does not; so let insights come in their own time.
6. Always promise yourself that you will take action on any decisions that you make. Your brain and mind will not likely be very cooperative if you ignore the fruits of your unconscious thinking!
“There is no such thing as a logical method of having new ideas…. Every great discovery contains an irrational element of creative intuition.” –Sir Karl Popper (Austrian-born British Philosopher, 1902-1994)
The Ethical Brain
There is a nice blog, Brainethics, that discusses an interesting new book Hardwired Behavior by Laurence Tancredi. This really is an outstanding piece of work. The author is both a psychiatrist and a lawyer who argues that Society’s assumptions about free will and individual responsibility must be drastically revised in the light of scientific discoveries about the brain.
This is part of a large debate that is going on within psychiatry and psychology and within the legal profession. As an example, at what age should a young person be able to drive a car or be legally liable for their decisions? The driving question comes up because the brain and nervous system of a fifteen-year-old is still far from being fully mature, and may lead to poor coordination and decision-making. Can an eighteen-year-old be held liable for his behavior, at a time that his brain is not fully formed? Yet he is able to fight for his country. You will see that your answers to those questions are likely to be a mixture of political positions and personal experience. But there is also no doubt that the explosion of knowledge about the brain will be factored into some future legal decisions.
In Tancredi’s book, he applies knowledge derived from recent research to such traditional moral concerns as violence, sexual infidelity, lying, gluttony and sloth, and even financial fraud and gambling. For anybody working in the field, it is very clear that hormones, nutritional status, drugs, genetic abnormalities, injuries and traumatic experiences all have profound effects on the structure and functioning of the brain. Therefore they may all have an impact on our moral choices. Some experimental work implies that our actions are initiated by pre-conscious and unconscious processes in the brain before we are consciously aware of them. Does that mean that our sense of moral agency is a retrospective illusion? And what about free will?? Is that an illusion too?
I like this book, and also the recent book by Michael Gazzaniga, entitled The Ethical Brain. But I need to sound a note of caution: we are bewilderingly complex creatures, and there is powerful evidence for the existence of systems that can over-ride some of the neurological ones. So even after reading and studying hundreds of books and scientific papers and talking to hundreds of scientists around the world, I remain convinced that free will is not an illusion, and that there really is a genuine morality which is a great deal more than the firing of neurons in the brain.
Meditation and the Brain
1. There are many types of meditation: many are a form of intense concentration, others are a witnessing or watching of thoughts, yet others are a form of profound devotion. So it is no surprise that different forms will produce different effects in the brain.
2. The fact that the brain can be trained to produce certain types of electrical activity is in line with multiple lines of evidence demonstrating that the brain is not the static structure that we used to think it to be: it can learn and develop. We already knew that with motor functions and some cognitive abilities, but now we can extend those findings into the emotions: feelings of love and empathy can be developed, expanded and deepened. The old metaphor that the brain can be exercised like a muscle may not be a metaphor after all, but a biological fact.
3. The fact that there are neurological correlates of meditation or of any emotional or psychological state does not mean that we can reduce the experience to the firing of some neurons or the synchronization of regions of the brain. Some of this research has been misinterpreted to mean that meditative states or mystical insights are no more than the calming of neural activity. It is vital that we also acknowledge the subjective experiences and reports of individuals and recognize that they are as valid descriptors as changes in the brain.
4. Meditation has been shown to have a great many physiological and psychological effects, from lowering blood pressure, to improving the performance of sleep-deprived individuals, reducing age-related cortical thinning and ultimately leading to demonstrable psychological and spiritual development. So the neurological and psychological findings provide a partial explanation for those observations.
Technorati tags: meditation, Dalai Lama, brain, Neuroscience
Learning About Ourselves
Previously, I have recommended a fine weblog, Brainwaves, and Zach Lynch, the author, has another very important and interesting article. This time dealing with the way in which our brains handle different types of information.
We have known for some time that there are different types of memory that are stored in different regions of the brain and are accessed differently. The main types are episodic memory, that stores facts about personal episodes, and semantic memory, that stores general knowledge, such as the meanings of words, the capital of Peru and the way to the supermarket.
This new study builds on this knowledge, showing that self-referential thinking is associated with activation of a region deep in the right prefrontal lobe of the brain that is involved in coordinating many higher functions. In his blog, Zach makes a couple of good points:
- Personal learning is both more memorable and more motivating. I think that a moment’s introspection will confirm that. It does not apply for some people struggling with certain types of psychological problems, but for the rest of us, we would rather learn something about ourselves, than some dry facts about cotton production in India. Most of us learn by association and connecting facts with personal events, interests and histories is likely to be much the most effective way of educating people. In fact most good teachers do this already. When I’m lecturing I constantly weave in stories that will personally engage the people whom I’m teaching. This research provides a rationale for doing so.
- Some students have such a strong preference for personal learning that this may be the only way that they learn, so teachers need to be alert to these people and adjust their teaching methods accordingly.
In future research, it would be very valuable to see if these different styles link up with Howard Gardner’s concept of multiple intelligences. We are getting ever closer to the goal of being able to tailor teaching to the individual, to allow more people to fulfill their true potential.
Technorati Tags: personal learning, learning styles, Howard Gardner, multiple intelligences
Creativity and Promiscuity
What do Lord Byron, Dylan Thomas and Pablo Picasso have in common? Not only were they all creative, they also had lively and probably exhausting sex lives. British researchers have recently found evidence that this connection may be no coincidence.
Daniel Nettle from the University of Newcastle upon Tyne and Helen Clegg of the Open University have spent some years examining the puzzle of schizophrenia. This is without doubt one of the most savage and distressing illness to afflict humanity. There is a heritable component, yet sufferers themselves often find it very hard to maintain relationships, have many physical illnesses and tend to have fewer children themselves. Yet the illness persists, and indeed appears to have become far more common in the middle of the 18th century, roughly coinciding with the beginning of the Industrial Revolution. The question then is whether some mild forms of the illness may have survival advantage. Theses investigators have been looking at some of the personality traits that may be predictive of schizophrenia. They found high rates of what is known as “Schizotypy” amongst the artists and poets.
The typical features of schizotypal personality disorder are:
1. Unusual experiences, including odd perceptions, magical thinking and sometimes hallucinations
2. Cognitive disorganization
3. Impulsivity
4. Non-conformity with regard to rules and social conventions
5. Often introverted, though some become overly sociable
People with schizotypal personality may develop schizophrenia symptoms if stressed, and they are found more commonly in the families of people with full-blown schizophrenia.
Psychologists have previously found that the creativity of professional artists and poets acts almost like a sexual magnetic, and it has long been thought that creative people are more likely to engage in increased sexual activity, but this research is the first to prove it. The average number of sexual partners for artists and poets was between four and ten, compared with three for non-creative types. Statistics also showed that the average number of sexual partners for both men and women rose in line with an increase in the amount of creative activity.
Links have been made before between bipolar disorder and creativity and also between creativity and schizotypy. An essential feature of creativity is the ability to put together unusual associations and ideas. In the schizotypal person who is creative, this is kept in balance, but in schizophrenia these association can become bizarre. Schizotypy tends to be associated with cognitive activation and sometimes greater sociability.
Apart from art and poetry, it is an open secret in the psychiatric community that several Nobel Prize-winning scientists have schizotypy, at least two have been diagnosed with schizophrenia, including John Nash of Beautiful Mind fame, and several famous Nobel Laureates have first-degree relatives with schizophrenia. The numbers are much higher than in the general population.
Some commentators have suggested that if you want to be lucky in love, perhaps you need to be more creative. We cannot all be a Byron or a Picasso, but I would suggest that injecting a little more creativity into your current relationships and if you are looking for new ones, being more open and creative about how and whom you meet, will likely make encounters more congenial for both of you.
Technorati tags: creativity, schizotypy, Picasso,
Mr. Black
I have previously talked about working with animals for therapy. There is ever increasing evidence that animals experience emotion: no surprise at all to anyone who has ever spent any time with one.
Someone heard that I was in the market for a new horse, and since I’m six foot four, he or she needed to be big. So I was asked if I would be interested in meeting a horse called Blackie. At the time he was 22 years old, and until six months earlier had enjoyed a happy life, which had included being a calendar horse – he was once Mr. September in the Quarter Horse calendar! – a part in a movie, and competitions all over the country. Then tragedy had struck. His owner died under tragic circumstances and the horse was left in a field and forgotten. Soon the daughters of the owner came on the scene are were keen to find a good home for the horse. When I was asked if I would like to see him, my first question, was “Has anybody explained to the horse what happened to his human friend?”
So he was brought over for me to have a look at. What a sorry sight. He was quite obviously clinically depressed. He would not lift his head, his ears drooped, he walked as if he no longer had any will to move, his eyes were anguished and physically he was a mess. More than one hundred pounds overweight, his hoofs looked like old cracked ivory and he was covered in nasty looking skin lesions. So I climbed on him and took him out to a quiet place where I could talk to him. Once out of sight, I dismounted and started chatting with him. I told him what had happened to his last owner, who I was, and asked him if he would like to come and live with me for a while.
After a few minutes he lifted his head and started nuzzling me, which I took as a “Yes.” When we rode back together an hour later everyone asked what had happened? For now he had a spring in his step, his head was up, his ears forward and his eyes looked bright and shiny. Even his coat looked better. Over the next few weeks everyone at the stables talked to him, we gave him a new name, enthusiastic volunteers exercised him every day, he received Reiki, acupuncture and massages, and his skin lesions were treated with a homeopathic remedy called Thuja. He became everyone’s favorite horse and the new chief of the herd.
Now several years later he continues to get regular TLC and has the energy of a much younger horse. And now he is returning the favor. He has agreed to help provide therapy for the handicapped. “Agreed?” you may ask. Why yes: I wouldn’t dream of having him do anything without first asking him.
Equine assisted therapy is becoming popular and there is some good scientific research indicating its effectiveness. In the United States, the non-profit North American Riding for the Handicapped Association is a central coordinator of these programs, and their website contains a great deal of interesting and useful information. On January 29th, they will be launching a partnership with Animal Planet to produce two horse-themed programs.
Technorati tags: animal therapy, horse,
