🍃 Why walking in nature restores my attention (and it doesn't have to be a walk, or even happen in nature)
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Back in school, I learned that I performed more poorly in exams if I skipped sleep to study the night before. I stopped staying up all night, even if it made me feel less prepared for my tests.
After that realization, I’ve always encouraged my friends and co-workers to choose sleep over trying to squeeze in extra work. I find it particularly difficult to explain this concept to people who are convinced that sleeping less allows them to get more done. In my industry, I credit this to the nocturnal programmer stereotype, coding in the glow of their monitor to meet a ridiculous deadline.
But I’m guilty of not switching off during my waking hours. I am still learning that recharging our mental abilities does not only happen during sleep.
Why trying to squeeze a bit more work out of my evening makes me less effective tomorrow
When I’m tired, I’m not able to focus.
To concentrate, Attention Restoration Theory (ART) says I need Directed Attention. This resource is limited. When it’s used up, I struggle to focus and do deep work. The mechanism similar to that of Limited Willpower (or Ego Depletion) which makes self-control difficult after my mental resources are depleted.
When I don’t allow my mental resources to recharge, I compromise my ability to do deep, and meaningful, work. Downtime allows me to recharge those mental resources.
How nature (read: downtime) helps recharge the energy needed to work deeply
Loads of successful people highly valued their downtime but my industry seems to idolize the unhealthy habits of the work-addicted.
ART postulated (and was validated) that spending time in nature improves my ability to concentrate. In one case, 50 minutes in the woods improved performance on a concentration-intensive task by 20%. And its effects held, up to a week later.
Walking through nature does two things: it exposes me to Inherently Fascinating Stimuli, and it frees me from having to direct my attention. Inherently Fascinating Stimuli invoke my attention only modestly, keeping my mind occupied with just enough interesting stimuli to avoid wanting to actively direct my attention. This allows my Directed Attention resources a chance to replenish.
What activities can be restorative?
Attention Restoration Theory theorized about nature. But the idea is that I can restore my ability concentrate with activities that:
- have Inherently Fascinating Stimuli, and
- give freedom from Directed Attention
Walking in nature has Inherently Fascinating Stimuli and it gives freedom from Directed Attention. Walking in a busy city street has Inherently Fascinating Stimuli but it does not give freedom from Directed Attention. Walking in nature is different from busy streets, where I need Directed Attention to avoid people walking at different speeds and in different directions.
Having a casual conversation over the phone with a friend can be restorative. As can sweeping the floor while listening to the radio, or playing a game with your pet.
Go and find things that invoke involuntary attention, and allow directed-attention mechanisms a chance to replenish.
I, personally, enjoy gazing into a fire.
What Calm looks like now 🧘🏽♀️
I don’t fight the urge to sweep the floor or make food while listening to music. In meditation, I am encouraged to not feel frustrated when my mind wanders, but instead nudge it back to focus on the breath and body. When I think I should take a break, I do so, then ease myself back towards deep work.
And when I get a chance, which is not everyday because of certain covid-19 recommendations, I join my partner for a less direct walk to do groceries. After all, the boost in concentration persists for a week ;-)
Check out a previous post about using filters to keep daily email from overflowing with untimely newsletters, notifications, and updates!
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