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Tuesday, March 19, 2013

Will Focus Make You Happier?



A November 15 article in the New York Times cited a recent study from Harvard happiness experts Daniel Gilbert and Matthew Killingsworth, who used an iPhone app to contact some 2,200 individuals and get a total of roughly 250,000 replies as to how each person was feeling and what they were doing at the time they were contacted. Not surprisingly, the people who reported the highest levels of pleasure were having sex when contacted (not sure what they felt after being interrupted). And they were highly focused on what they were doing, at least prior to the interruption.


The surprise came from the 99.5% of people who were not having sex when contacted. Nearly half of them reported that their minds were wandering when contacted; in other words, half of them were not focused on whatever it was they were doing. Those who were focused reported significantly higher levels of happiness than those who were not.

As an expert on ways to achieve peak performance as well as expert on attention deficit disorder (A.D.D.) and the crazy busy pace of modern life, this study caught my eye. So...unless we're having sex, half of us at any given moment are not focused on what we're doing. Not only does such lack of focus lead to unhappiness, it also leads to errors, wasted time, miscommunication and misunderstanding, diminished productivity, and who-knows-how-much global loss of income (there'll be a study on that soon, no doubt).

All of which cries out the question, why such rampant lack of focus? And what remedies can we apply?

One might suggest we all take Ritalin for our culturally-induced A.D.D., but not only would that be medically inadvisable, we're pretty much already doing the equivalent. Just look at the lines at Starbucks and Dunkin' Donuts, not to mention the sales of Mountain Dew, Red Bull, and the rest.

But why such lack of focus in need of so much caffeine? If Killingsworth and Gilbert had done their study 100 years ago, or even 20 years ago, would they have found the same results? At any given moment, have half the minds in the USA — or the world — always been wandering? Or is this a new phenomenon?

My money — and available research — says it's new, or at least it's grown worse of late. 30% to 40% of people's time in the workplace is spent tending to unplanned interruptions, and then reconstituting the mental focus the interruption caused. I'm sure that was not the case 20 years ago simply because the tools of interruption were not so plentiful. And all the distraction has created blocks in thinking and feeling deeply. We're being superficialized and sound-bit.



Edward Hallowell, MD, is a psychiatrist, served as an instructor at Harvard Medical School for 20 years, and is the director of the Hallowell Centers in New York City and Sudbury, Massachusetts. He has written two popular Harvard Business Review articles and authored eighteen books, including the national bestseller Driven to Distraction, that have sold millions of copies. His forthcoming book, Shine, is due out in January from Harvard Business Review Press.
Edward Hallowell

Edward Hallowell

Edward Hallowell, MD, is a psychiatrist, served as an instructor at Harvard Medical School for 20 years, and is the director of the Hallowell Centers in New York City and Sudbury, Massachusetts.

















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Comments

Showing 34 comments

  • Michael Clark
    Fantastic tips.
    I have written parts of this down in my diary to remind myself every day. What has created a fractured focus? Access to anything - so switch it off!

    Great and simple. I would like to add...
    Take notice of the things that make you inspired. Your life is a sequence of inspirational moments where your true passion is expressed. It’s your intuition’s way of helping you highlight your true calling. Notice those moments, pay attention and seek more knowledge that progresses you in that area of your life. :)

    Dr Hallowell, have you got anything to expand on pushing your comfort zone - the C-Zone? I cover this in my own blog:
    The C-Zone
    We all have a level of Comfort that we’re used to living with. The more you get used to pushing your comfort zone, the more you’ll benefit from the fruits that life has to offer. The problem with trying to protect people from experiencing harsh realities is that instead of expanding their comfort zone, you can diminish it.
    As a result, the next time that person is given a challenging experience, so then they’ll be more likely to back down, than to step up. After repeating this process multiple times, it won’t be long before that person has confidence issues, leading to feelings of a lack of self-worth and value.
    On the flip-side, by allowing that person to step outside their C-Zone, whether they do...
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  • Glen Hogard, SCAC
    Ned, the link between being able to activate the frontal cortex "Focus" and a natural desire from within to engage the mind or body in whatever one naturally wants to do is one of the keys to ADHD coaching. I make sure clients get an idea, through questioning, how it's easy for them to do the things they love, but incredibly difficult to do some things that turn out to be activities they would not normally do unless someone was making or paying them to do it.
    I ask, "What would drive you to jump out of bed in the morning eager to begin the day if you knew you would be doing it as a daily activity. Their answers sometimes open the door to their own self-awareness that they are spending their life hating every minute of it. That can lead to new careers or changing tolerations at work into bearable tasks by delegating, hiring someone else to do it, or altering how the task is managed to make it bearable so they can better enjoy their daily life. Thanks for your usual brilliant insights.

  • Ug231
    I find the notion that focus requires more energy interesting. I wonder whether there is any research that show that we spend more energy when we are focused on, say, a mental task, versus when our attention is unproductively split amoung different tasks.
    Uri

  • Kalynn D
    Thank you for this post. I agree that many of us lack focus not just in the workplace, but also at home. How many of us have a personal to-do list of tasks that we've wanted to complete for the past few weeks, months, or years, but just haven't dedicated, the time, creativity, or energy to getting it done? I know I'm guilty of all of the above and it does have an impact on my overall sense of purpose and direction, which directly relates to my own sense of happiness. When I lack the focus to complete a task or project to the best of my ability I feel like I’m like shortchanging myself even more than my employer. Access to ever-advancing technologies definitely has a role in our lack of focus, but we're the ones using the technology and growing increasingly dependent on it. We're the ones switching over to CNN online, Facebook or Twitter when we really should be working (or studying) especially if we’re still getting paid for it (in this economy). I recently participated in charity walk with friends. It was my fourth time completing the walk and their first and what I immediately noticed was how tapped into their smart phones/music they we were over the course of the activity. Time that might have been spent in conversation (as I have in past years) and taking in the scenery, was somewhat interrupted. When we allow ourselves to be distracted from the moment, we...
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  • Tsowecke
    In my own personal meta-cognitive experiences I would posit that a lack of focus is utterly necessary for emergent creativity. While focus is necessary for certain knowledge-based tasks, I believe we are seeing a preponderance of support for non-focused space allowing for truly great product development (i.e. google's 20%, and the use of social media as a great way to distract and renew after concentrated work efforts).

  • Maria Marsala, I help independent financial advisors multiply their bottom line without working more hours. Providing 24/7 support, helping them move from practitioner to business owner and filling their business and life tool chest with resources that help them achieve their business and life goals.
    Thanks for the article. I'm never amazed at how much is accomplished when you're focused on the vision of what you want in life or in your business.

  • Op Ed
    Dr. Hallowell, I enjoyed reading this blog, but I think you left out an important conflict. There’s more to fractured focus than technological distractions. As an expert on ways to achieve peak performance and the crazy busy pace of modern life, I’m surprised you only included technology in your “focus.” Any discussion on fractured focus should consider competing interests, in addition the stage one occupies. Specifically, how much an individual has on his or her plate, and for how long? This was true 1000 years ago, 100 years ago, and it is true today. One can be highly focused, and have fractured focus at the same time. Sometimes the focus is just trying to keep it together.
    In my case, at age 36, I am conducting a rigorous fellowship at a Top 5 U.S. foundation, pursing Master’s Degree in a leading Public Administration program, and preparing for the arrival of a baby boy in January. I’m navigating this process in a new state, in a new part of the country, while physically separated from my wife. The success of each of these endeavors is interdependent. The fellowship furthers my experience and network. The graduate degree will expand the professional opportunities I can pursue in the future. Both are a means to an end for providing for my family.
    Looking at the big picture, I am highly focused on the overarching goal, improving my prospects so that I can improve the quality of life for my family. However,...
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  • Overload
    It has long been my thinking that information overload has deprived us of that last luxury, privacy of thought. Phantom conversations fragmenting along sidewalks, reality shows, news 24/7, Facebook (Yikes!) and I am so unfocused I can't think of the rest--let's add beeping appliances that will now tell you your refrigerator door is open and you shut off the microwave instead--probably we'll require a highly-staffed governmental agency to stipulate sound frequencies for the focusly challenged--it would surely fit some of the other absurd requirements.

  • Habil Dennis Akumu
    wonderful work.keep it on since your tips always change my way of thinking and makes me a better personality as aspiring future management guru.Akumu from Kisumu Kenya.

  • Tyler
    Simple but great tips
    -- "Don't jump online the minute you feel frustrated or vexed."
    I think this is one of the main problems today. If something is getting difficult, you can easily run away from the problem by using the new technology.
    Maybe this article will help me to get my focus back.
    Sometimes it is only one sentence that can change your live.
    Thank you very much

  • Rick Harris, Helping business leaders build strong, results-focused teams.
    This morning, while drinking my coffee and reading the newspaper, I was completely unfocused...and happy. I merrily hopped from one article to the next, skipping over headlines, reading whole articles. Would I have been happier had I logged on and lasered in on my focused RSS feeds? Maybe if I had the option to choose which one and I chose RSS. My explanation for happiness in the workplace isn't focus. It's choice. All that frustration with inability to focus is really frustration with loss of autonomy.

  • Andy
    As a husband and father of loved ones with AD/HD, it's ironic that while I can experience serenity and peaceful focus, I have chosen to allow distractions to replace common procrastination. At least I feel busy and occupied while in hot pursuit of a distraction! Procrastination and boredom are perhaps my biggest drivers to being endlessly entangled int the World Wide Web. My AD/HD loved ones enjoy a hardy tisk-tisk since I willingly overload my executive function as an avoidance mechanism and they must take medication to reduce their built-in disctractability. I am often voluntarily welcomed into their "AD/HD club" as a j.r. member.
    Dr. Hallowell, I am finding your books on being "CrazyBusy" and "Delivered from Distraction" to be very helpful in mending my natural focus.
    Fractured focus does seem to take time and perhaps enduring some painful boredom to heal.
    Thank you for your contribution.
    Andy Dix,
    Author
    "Life Matches: Fire Up Your Life!"

  • researchsi
    Very insightful! As a mom (and with a home office!) focus is a prized commodity. I really gravitated to your simple truths about focus and energy-really hit home the point. I try to force it vs. embrace it as a part of life! I have not read your book- have it on my list. Thanks u.

  • Karen_Tiede
    Sorry--I just can't get past this: "Not surprisingly, the people who reported the highest levels of pleasure were having sex when contacted (not sure what they felt after being interrupted). And they were highly focused on what they were doing, at least prior to the interruption."
    Wait a minute. How was this verified? The numbers are boggling my mind.
    110 people (or 220 ?) are having sex during the workday hours. OR, 110 people SAID they were having sex during workday hours. (Heck, I might just give that answer....)
    OR, is it 0.5 of all the 250,000 responses, in which case it's 12,500 cases of coitus interruptus? (or 25,000.... again, depending on whether there were couples on both sides of the blackberry.)
    Now, if my partner interrupted us to take a $*#(@ blackberry call, he would NOT be saying he was focused... he'd be yelping as I pushed him out of bed. YMMV, I supposed, depending on your partner's response to your taking calls.... I would love to know how this was "controlled for."
    And just to prove I did read the rest of the article:
    >Where do you do your best thinking? With a pen in my hand.

  • e9agnus
    This article was helpful to me in my own issue with lack of focus. Technology does add to our distractions, and not just because of their taking up space in our lives, but because so many tasks can be accomplished faster, so we think we have to do more. At the same time other tasks have not reduced their time allotment that much, but I act as though they have. That never ending and increasingly longer TO-DO List causes a lack of focus because there is a battle re which to do first, leading to another problem with lack of focus: lack of prioritizing. God knows we need focus: Phillipians 4:8.

  • Paulgfest
    This article remises me of the books of csikszentmihalyi on flow. A state of mind bevond happyness. If you like this article, read his books.
    Abstracte from work, Paul

  • Emmanuel Matuco
    What a creative and humorous way to describe such a vital happiness skill – focus! One must devote time to learn new skills to stay relevant. For that one must have focus. Social Media is the new world of literature. Writing is an exercise in focus. I must assert that one’s forays in learning new skills can also awaken an enduring state of happiness within.
    Respectfully please do allow me to share my efforts along your humorous approach. I’ve been studying Charles Dickens in scene description. This is my 2nd attempt at humor, please be forewarned. My apologies and appreciation for your kind indulgence in advance.
    Focus. Once I came across a table with a cardboard sign saying:“I am not asleep, I am just thinking with my eyes closed.” The man behind that desk was a senior of mine in cement marketing. His immaculate work ethic preceded him. He was indeed a study of concentration and focus. A decorated survivor of great marketing battles. A legend.
    Being a junior and begging to learn new skills to better myself I silently pulled a chair and studied the legend from an inconspicuous corner. What’s inside a great salesman’s mind? His thoughts must have been so monumental in size, like he was pushing purposely numerous galactic cogs and wheels, for coming out from him were some odd whirring and almost mechanical buzzing sounds accompanied by beads of sweat trickling abundantly downwards his bulging neck.
    In this heroic...
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  • borisfowler
    Mobile technology does not help with staying on task. It's so easy to check social media and emails that these distraction harm us in ways we did not understand.

  • notmd
    Edward..I can't wait until one of my staff puts on their office door/cubicle.."I will not allow intrusions into my precious process of creative thought."..I hope their production meets standard for that day

  • Drhallowell
    Of course, everyone needs to get their work done. But you trivialize the process of creative thinking at the peril of your organization. Unless you're a leader of robots, your people need to feel some engagement beyond just doing what they're told to do. Try this experiment and see for yourself. Tell all your people that next Thursday they are required to set aside 20 minutes simply to think. Then they are required to send you a one sentence email (no longer) reporting on the experience. I'd love to hear what you discover.

  • notmd
    I think you trivalize execution and exceeding performance expectations..You will not have a chance to lead if you don't get results..if you are getting results (which means you are keeping employed) then you can expand the horizons of the team(because senior management will let you)

  • Gjamespower
    I really liked your article on Focus

  • Drhallowell
    Thanks!

  • Rian Rhoe
    A fantastic article. My work is split between creative, focused writing tasks and the more immediate needs of tending to social media.
    What I would like to know is what about the day dreaming or distraction that leads to new creative solutions or ideas? How do we balance staying focused with letting the mind wander tand jump in ways that produce unexpected positive results?

  • Drhallowell
    Remember, focus does not exclude unexpected thoughts. For example, when I am writing, I am very focused, but I usually discover what I want to say while I am writing. On other words, my mind can jump all over the place and come up with unexpected solutions or images while I am highly focused on one creative task. This is an odd fact of the creative process, it combines structure and discipline with whimsy and disinhibition.

  • Gary Schwartz
    Very good and interesting article. One thought nags me, though: is it possible that many more focused people didn't allow the interruption and reply? Is the reported percentage of focused vs unfocused people really accurate?
    I don't think the answer to my question detracts from the conclusion, which is good advice in any event!

  • Drhallowell
    Knowing Gilbert, I'm sure he controlled for that.

  • Fezeka Saige
    I would add to that the need for quiet time. The busyness that we ensue in sometimes brings us little results, but being able to calm our minds and our bodies means we can have a moment to breathe and think ...

  • Tracy Gold, I'm a marketer, editor and writer specializing in content and social media. Check out my blog at http://tracycgold.com or connect on twitter @tracycgold.
    I feel a little hypocritical letting an article about focusing interrupt my workday...but amazing post. We've all been loving it at my office. It's so true how technology gives us so many opportunities to connect and get work done faster, from anywhere, yet be so distracting at the same time! Part of my job is monitoring social media such as twitter and facebook for clients and the company, and it's hard to concentrate when you're tweeting and posting in real time. I attack this by analyzing my tasks--and if I have something I know I need full brain power on, I shut down my email and all the social media I'm monitoring. Nothing is so urgent that it can't wait a few hours.

  • Drhallowell
    Yes, indeed. Let your boundaries be selectively permeable. Hunker down for some minutes, then roam and explore for others.

  • Taariq Lewis, Senior Director of Sales & Marketing @ Terametric
    An excellent piece, I would also say that focus comes with the warm embrace of simply doing less. It's easy to lose focus when we're doing more because a materialistic society encourages us to substitute physical material stuff for virtual material stuff for which we feel forced to split our time.
    I would also say that we don't reward the progress toward mastery as much as we reward "multi-tasking" as such, we're only happy when we get the stroke for juggling, not for focusing and mastery of one thing.
    Hmm...maybe I should get back to focus on my work, aye?
    Cheers,
    Taariq

  • Joseph Wesley Putnam
    Great tips -- "pick tasks that you have skill at, that you like to do, and then set the bar just a little higher each day. Focus will follow."

  • Drhallowell
    Thanks so much. It is great to connect with you! Ah the joys of modern life.

  • John Oh
    I agree with that trend that technology has made us more lazy. I believe technology has over-nurtured ourselves in every aspect of our lives and like a child who becomes coddled, we never reach our potential as an individual.
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