Why attention matters and how to focus it

Research suggests that where you focus your attention is an important determinant of well-being (Hepburn, Carroll & McCuaig 2021) and that developing the ability to direct your attention is a strong predictor of success later in life (Gallen et al. 2023). In their book ADHD 2.0, the authors and psychiatrists Edward M. Hallowell and John J. Ratey suggest a new name and abbreviation for ADHD: 'VAST' (Variable Attention Stimulus Trait). This describes the central challenge for ADHD-ers - where they channel their attention and how much control they have over it.

Attention regulation and neurodivergence

Neurodivergent (ND) people, e.g. autistic people and those with ADHD, often find their attention hijacked. This can happen because of something in the environment around them (annoying high-pitched frequency anyone?) or a thought-loop they repeatedly get stuck on. It can be hard for others to understand why something innocuous like a ticking clock or the light flickering through some curtains moving in the breeze would bother an ND-er so much.

But consider the central issue for ADHD people, for example. Having the ability to choose where to direct attention - known as attention regulation - is the defining trait of all forms of ADHD and impacts many other ND people. It is this trait which can enable us to hyperfocus - often leading to amazing results and the reason why people sometimes label ADHD or autism as their superpower. Being able to direct masses of attention for lengthy periods can lead to amazing outcomes. I know: whilst recuperating from a dental abscess, I once learnt enough conversational Japanese to survive a week in Tokyo.

Equally, it can frustrate efforts to get tasks started or finished, often leading to problems at work or home, and can make it difficult for us to embed information in our brains, causing frustration, mistakes and accusations of not listening or taking something seriously. The list is endless. 

The science of attention and happiness

Happiness is the focus of attention studied by positive psychologists, and they have discovered that the key to contentment is not - as many suspect - having endless amounts of money, time or popularity. It boils down to one thing - where people focus their attention.

In the context of neurodivergence and, in particular, late diagnosis or self-diagnosis, adults often come into therapy with an accompanying set of beliefs they have absorbed from the negative reactions to their struggles with attention. This may sound like “I’m lazy” or “I’m selfish”. The truth is that adult may only recently have come to realise they are struggling with the symptoms of VAST or ADHD and need to, ironically, focus their attention on understanding how their brain works to improve their control over attention. 

When I first heard this, I realised that being able to focus my attention where I needed to was perhaps more important than I had previously realised. Until that point, it hadn’t seemed like much and, certainly, when I was knee-deep in a high stakes game of Tetris, I couldn’t think of anything I wanted to do less than the washing up. But once I realised what was happening, I started to see the cost of always doing what my ND brain found most rewarding over the full spectrum of tasks I needed to do to keep my job, stay on top of my bills, and maintain relationships with the people I loved. 

So, how do you start to get control over something that has always felt so far out of your control as attention regulation? 

5 practical ways to improve attention regulation

Below are five tips to help you start regaining control of your attention. Some of these will sound so obvious - I know. But trust me, by making small tweaks, you can start to effect big changes to your attention and thus big improvements to your quality of life. 

1. Prioritise quality sleep

The first rule of regulation has to be getting quality sleep. If you can’t get enough sleep because you’re a parent with dependent children, or a carer, or a shift worker or whatever other reason is getting in your way, then try not to focus on the numbers. That will only stress you out more and make it harder to induce the zzz’s. Instead, focus on quality over quantity and work out whether you can create space for any short naps during your day to help your brain cleanse and revitalise itself. 

2. Optimise nutrition for brain health

Again, I know this will seem obvious but what you put in your body makes a difference. Ensuring you include enough protein, which is rich in Omega-3, is particularly important for focus. In particular, fatty fish such as salmon or tuna, flaxseed, avocado and walnuts are found to be high in Omega-3[1].

3. Recognize and overcome functional freeze

Do you find yourself ‘wasting’ time scrolling through your phone or spaced out, unable to move, despite the inner monologue berating you for not doing all the tasks on your to-do list? This could be a sign that you are stuck in a functional freeze. Two quick tricks for getting out of functional freeze in the moment are to roll your eyes from side to side or start humming the sound ‘voo’ at a low pitch. These techniques help stimulate the vagus nerve, enabling you to shift gears.  

4. Cultivate mindful self-awareness

Spend some time actively considering what is important to you. What do you need to live? That needs to be given enough time and focus. When you’ve satisfied that what else matters to you? If it’s time spent with friends or family, are you actively choosing to give them your attention, or are you spending the spare time you have on social media? If so, see point four above!

5. Schedule regular breaks

Ever heard that saying that if you don’t schedule a break, your body will do it for you? Well, it’s true. Have you noticed how, after a long day of hard work, you struggle to string a sentence together? If you struggle with pausing tasks to give yourself a breather, it is likely affecting your ability to focus overall. It can be hard to stop when you have an endless to-do list, so try reframing these breaks as productive rest. Recognise that by building in five minutes every hour, for example, to pause will enable you to keep going and focus better on the things you need to do. Ultimately, this will make you more productive as it gives your brain opportunities to rest.

I hope you can incorporate some or all of these changes in your life and start to notice a difference.

[1] Foods linked to better brainpower - Harvard Health