{"id":89923,"date":"2023-01-14T12:57:00","date_gmt":"2023-01-14T16:57:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=89923"},"modified":"2023-01-26T13:12:08","modified_gmt":"2023-01-26T17:12:08","slug":"how-to-get-your-focus-back","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/how-to-get-your-focus-back\/","title":{"rendered":"How to Get Your Focus Back: Advice From Daniel Goleman"},"content":{"rendered":"\n<p>Are you often distracted? Do you ever suffer from <a href=\"https:\/\/www.shortform.com\/blog\/how-to-rest-your-mind\/\">attention fatigue<\/a>?<\/p>\n\n\n\n<p>Just as your body needs time to rest and recover from strenuous physical exertion, your attention needs restoration after it becomes fatigued. In <em>Focus<\/em>, Daniel Goleman provides advice on how to get your focus back.<\/p>\n\n\n\n<p>Keep reading to learn how Goleman&#8217;s recommendations can help you get back on track.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-get-your-focus-back\">How to Get Your Focus Back<\/h2>\n\n\n\n<p>To learn how to get your focus back, says Goleman, you must first distinguish between <a href=\"https:\/\/www.shortform.com\/blog\/bottom-up-processing-and-top-down-processing\/\">top-down processing and bottom-up processing<\/a>. Switching from <em>effortful<\/em> top-down activities to <em>restful<\/em> bottom-up activities is the key to restoring your attention. The operative word here is <em>restful<\/em>. Not all bottom-up activities refresh our attention, especially overstimulating ones mediated by technology, like scrolling mindlessly through social media. The author recommends that we unplug from our screens often and engage our attention in one of two ways\u2014in restful states of <a href=\"https:\/\/www.shortform.com\/blog\/open-awareness\/\">open awareness<\/a> or in states of relaxed, focused attention.<\/p>\n\n\n\n<p>(Shortform note: Goleman\u2019s recommendation to switch from top-down to bottom-up activities is confusing because, at the same time, he advises that some top-down activities are also restful, as long as they involve a <em>relaxed <\/em>state of focus. Reading between the lines, it is not that top-down activities tax your attention and bottom-up activities restore it, rather, <a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/the-psychology-weight-loss\/202108\/how-recharge-your-frontal-lobe#:~:text=A%20recharging%20activity%20is%20something,include%20behaviors%20such%20as%20getting\" target=\"_blank\" rel=\"noreferrer noopener\">the restorative nature of an activity largely depends on your personality, preferences, and state of mind while you\u2019re doing them.<\/a> It is a matter of <em>how <\/em>you do them, your intention, and how the activity makes you <em>feel<\/em>. For example, if you are extroverted, socializing with friends may restore your attention, while for introverted people, socializing will further drain their energy.)<\/p>\n\n\n\n<p>Immersing yourself in nature, even for a short time, is a powerful and simple way to enter states of restful open awareness. Researchers have found spending time in natural environments restores our attention by initiating bottom-up attention in an environment free from an overwhelming amount of distractions. In this environment, we can allow our attention to wander in a relaxed way that replenishes the strength of top-down, focused attention.&nbsp;<\/p>\n\n\n\n<p>(Shortform note: Research not only supports nature\u2019s restorative properties for your attention but there is also extensive scientific evidence that nature is restorative and healing for your physical body and your <a href=\"https:\/\/www.shortform.com\/blog\/emotional-health-and-well-being\/\">emotional well-being<\/a>, too. For example, <a href=\"https:\/\/www.nationalgeographic.com\/travel\/article\/forest-bathing-nature-walk-health\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Shinrin-yoku<\/em><\/a>, or forest bathing, is a Japanese form of nature-based therapy that has been shown to have<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19568835\/\" target=\"_blank\" rel=\"noreferrer noopener\"> powerful positive effects on human physiology.)<\/a><\/p>\n\n\n\n<p>To restore your attention, Goleman also recommends getting fully lost in pleasurable activities, as these focus your attention in a relaxed manner and engage all of your senses. Cooking, eating a home-cooked meal, martial arts, <a href=\"https:\/\/www.shortform.com\/blog\/advantages-of-laughing\/\">and dancing<\/a> could be such activities for you.&nbsp;<\/p>\n\n\n\n<p>(Shortform note: One thing that these sorts of relaxed, focused activities have in common, but Goleman doesn\u2019t explicitly name, is that they all engage your body and senses in a <em>mindful<\/em> way. Activities that are physical like running, or sensorial, like cooking a meal, can be done with your attention focused on other things, like worries about the future. The key is that you stay in the present moment and adopt a mindful awareness while you do these activities, which further supports the point that the restorative properties of activities depend primarily on <em>how <\/em>you do them and the intention behind them.)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you often distracted? Do you ever suffer from attention fatigue? Just as your body needs time to rest and recover from strenuous physical exertion, your attention needs restoration after it becomes fatigued. In Focus, Daniel Goleman provides advice on how to get your focus back. Keep reading to learn how Goleman&#8217;s recommendations can help you get back on track.<\/p>\n","protected":false},"author":9,"featured_media":89927,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,43],"tags":[874],"class_list":["post-89923","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology","category-self-improvement","tag-focus","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Get Your Focus Back: Advice From Daniel Goleman - Shortform Books<\/title>\n<meta name=\"description\" content=\"Your attention needs restoration after it becomes fatigued. 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