Since the discovery of neuroplasticity of the brain science has been experimenting with ways to increase focus and the results have been promising. The idea is that what we think, do and pay attention to, changes the structure and function of our brains.
A great example is London black cab drivers. Research has shown that the part of the brain associated with memory and spatial navigation, the hippocampus, is bigger and more active than in the average person and the longer they have been driving a cab in London the larger and more active his or her hippocampus.
There is scientific evidence showing that improving the ability to regulate our attention can impact how we respond to emotions and therefore impact our ability to focus. One study by Julie Brefczynski-Lewis showed that when expert meditators (those with ten thousand hours or more of meditation training) were subject to negative sounds (e.g. a woman screaming), they showed lesser activation of the emotional part of the brain (called the amygdala) compared to novice meditators. In addition the more hours of meditation training, the lower the activation of the amygdala.
In primitive times our amygdala was essential for protecting us from many of the common threats to our survival from challenging rival communities, inclement weather conditions and ferocious sabre tooth tigers and other marauding beasts. The amygdala allows us to respond in a fight – flight – freeze mode which is very useful if you are under threat. The amygdala is still essential today to act as our brain’s sentinel but our survival requirements are a little different in modern times. Very often today’s threats, such as your boss slighting you or someone cutting you off in traffic, requires’ a more measured response. The study by Brefczynski-Lewis showed that simply by attention training you can become good at regulating this very primitive and important part of the brain known as the amygdala. Less emotional outbursts and calmer, measured responses when appropriate allows you to stay on track and be productive and remain on focus.
Fortunately, the research shows that the brain adapts to even a small amount of brain attention training (i.e. mindfulness training). In other words it’s not just expert meditators that are reaping the benefits. Training the brain for less emotional outbursts and more calm, measured responses for focus and productivity includes simply attention training techniques such as mindful diaphragmatic breathing, being mindfully aware whilst you walk for 1 to 5 minutes and eating the first two bites of your meal with attention.
So the take home message – start training your brain today! Your mind will thank you.