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The Power of Intentional Attention

The Power of Intentional Attention

Intentional Attention

    Are you taking it all in? That is, are you sure that you’re noticing everything that matters to you, or could matter to you if only you’d noticed it? Could you do more with your life – or just enjoy it more – if you were more actively engaged in the world around you, in your day-to-day activities, your conversations, and the beauty of your everyday surroundings?

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    Most importantly, do you approach the world as if it were full of value?

    No matter how much we try, we just can’t pay attention to everything – which means we sometimes miss things that are important. This is partially a matter of focus – we’re usually either bouncing around so much that we fail to pay adequate attention to any particular thing (the curse of the multitasker) or we’re so focused  in on one thing that we fail to notice anything outside of the task at hand.

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    But it’s also a matter of intention, of approaching our world with the right attitude. As a general rule, if you don’t intend to find value, you’re more likely than not to miss it. While it’s no guarantee, if you intend to discover value, you’ll find it – or at least greatly up your chances.

    How do we do this?

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    Instilling an attitude isn’t exactly the easiest thing in the world, right? I mean, it’s hard to literally change your mind to make it more sensitive to things that are valuable to you. But intention can be thought of as just another habit, and we have a pretty good idea about how to develop more effective habits: force yourself to do something until it becomes second-nature.

    In the case of developing a more intentional attention, the tools for this are already, very likely, part of your mental toolkit. If you’ve been reading Lifehack – or any other productivity-oriented site – for any length of time, you probably already know how much I and most other writers who focus on productivity advocate the idea of ubiquitous capture, of being prepared at any moment to write down or otherwise record anything and everything that crosses your mind, wherever you may happen to be at the time.

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    Intentional attention is just an extension of ubiquitous capture; instead of focusing inward, it involves cultivating a constant readiness to capture external things – images, pieces of information, descriptions, snippets of text, whatever feels useful – to process and make use of them later. 

    Unlike ubiquitous capture as we’ve discussed it before, though, intentional attention means having your capture tools out and ready to go before your attention is caught. By going into a situation ready to capture whatever might be interesting or valuable, you trigger your mind to expect to find interest and value in that situation.

    Consider, for example, several different cases:

    1. The student: As a college instructor, I notice a distinct difference in the way my students engage with my lectures, presentations, or film screenings. Students who open a notebook in front of them, pen in hand, ready to write down anything important I or their fellow students say, seem to get much more value out of my classes than students who lay out and then ignore their books, folders, and notebooks – or who don’t even bring them, sitting behind an empty desk. The first group of students has decided in advance that something of value might be said, and so they’re on the lookout for those valuable points. The  second group has made the opposite decision; they don’t expect anything said or shown in class to be worth their while, and so they don’t find anything in class worthwhile. More advances students might get more out of their classes by engaging in different ways; but, especially for beginning students, being ready to capture seems to trigger their attention in ways that not being ready simply doesn’t.
    2. The artist: Surely you know, or have at least seen, an artist who goes nowhere without his or her trusted sketchbook. While it’s obvious that the more sketching one does the better one gets at it, there’s no real technical necessity to practice “in the wild” instead of limiting oneself to the studio – it doesn’t matter what you sketch so much as it matters that  you sketch at all. So why carry a sketchbook and assorted drawing tools? Well, a big part of it is about learning to see the world as an artist – that is, learning to recognize scenes, compositions, and design elements worth recording. By sticking hat sketchbook in their bag or pocket whenever they leave the house, the artist is priming him- or herself to find images worth recording.
    3. The photographer: Like the artist, the  photographer’s art lies primarily in recognizing and capturing meaningful, and often fleeting, arrangements of objects and beings in the flow of daily life. When a photographer straps on his or her camera (or cameras) and a bag full of lenses and walks out into the world, he or she is expecting to find something worth capturing as an image. which shifts her or his focus from simply passing through the world to deeply observing it. While there’s a certain amount of luck involved, nobody would bother lugging tens of pounds of expensive and unwieldy gear around with them unless they were committed to finding something worth their effort to photograph.
    4. The writer: As with artists, there are writers who never leave their homes without a notebook tucked in a pocket or, better yet, in their hand and ready to record scraps of overheard conversation or quick observations about interesting places. Perhaps you’ve seen one, sitting at a table in an outdoor cafe or hunched over the bar at your local saloon, glancing around and scribbling in their notebook. These snippets might make their way into their next story, as dialogue or as detail of a scene – or they might just build up the writer’s ability to characterize people and locations and objects.

    What about you? Do you have tools at hand to sharpen your focus so you can find and capture anything important that crosses your path? Or do you rely on luck, that maybe the world will hit you over the head with something valuable, and maybe you’ll recognize its importance, and maybe you’ll remember it in enough detail to make use of it? How about trying to cultivate the intention of finding value around you instead of simply hoping you do?

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    Last Updated on January 2, 2019

    7 Steps For Making a New Year’s Resolution and Keeping It

    7 Steps For Making a New Year’s Resolution and Keeping It

    Are you keen to reinvent yourself this year? Or at least use the new year as a long overdue excuse to get rid of bad habits or pick up new ones?

    Yes, it’s that time of year again. The time of year when we feel as if we have to turn over a new leaf. The time when we misguidedly imagine that the arrival of a new year will magically provide the catalyst, motivation and persistence we need to reinvent ourselves.

    Traditionally, New Year’s Day is styled as the ideal time to kick start a new phase in your life and the time when you must make your all important new year’s resolution. Unfortunately, the beginning of the year is also one of the worst times to make a major change in your habits because it’s often a relatively stressful time, right in the middle of the party and vacation season.

    Don’t set yourself up for failure this year by vowing to make huge changes that will be hard to keep. Instead follow these seven steps for successfully making a new year’s resolution you can stick to for good.

    1. Just pick one thing

    If you want to change your life or your lifestyle don’t try to change the whole thing at once. It won’t work. Instead pick one area of your life to change to begin with.

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    Make it something concrete so you know exactly what change you’re planning to make. If you’re successful with the first change you can go ahead and make another change after a month or so. By making small changes one after the other, you still have the chance to be a whole new you at the end of the year and it’s a much more realistic way of doing it.

    Don’t pick a New Year’s resolution that’s bound to fail either, like running a marathon if you’re 40lbs overweight and get out of breath walking upstairs. If that’s the case resolve to walk every day. When you’ve got that habit down pat you can graduate to running in short bursts, constant running by March or April and a marathon at the end of the year. What’s the one habit you most want to change?

    2. Plan ahead

    To ensure success you need to research the change you’re making and plan ahead so you have the resources available when you need them. Here are a few things you should do to prepare and get all the systems in place ready to make your change.

    Read up on it – Go to the library and get books on the subject. Whether it’s quitting smoking, taking up running or yoga or becoming vegan there are books to help you prepare for it. Or use the Internet. If you do enough research you should even be looking forward to making the change.

    Plan for success – Get everything ready so things will run smoothly. If you’re taking up running make sure you have the trainers, clothes, hat, glasses, ipod loaded with energetic sounds at the ready. Then there can be no excuses.

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    3. Anticipate problems

    There will be problems so make a list of what they’ll be. If you think about it, you’ll be able to anticipate problems at certain times of the day, with specific people or in special situations. Once you’ve identified the times that will probably be hard work out ways to cope with them when they inevitably crop up.

    4. Pick a start date

    You don’t have to make these changes on New Year’s Day. That’s the conventional wisdom, but if you truly want to make changes then pick a day when you know you’ll be well-rested, enthusiastic and surrounded by positive people. I’ll be waiting until my kids go back to school in February.

    Sometimes picking a date doesn’t work. It’s better to wait until your whole mind and body are fully ready to take on the challenge. You’ll know when it is when the time comes.

    5. Go for it

    On the big day go for it 100%. Make a commitment and write it down on a card. You just need one short phrase you can carry in your wallet. Or keep it in your car, by your bed and on your bathroom mirror too for an extra dose of positive reinforcement.

    Your commitment card will say something like:

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    • I enjoy a clean, smoke-free life.
    • I stay calm and in control even under times of stress.
    • I’m committed to learning how to run my own business.
    • I meditate daily.

    6. Accept failure

    If you do fail and sneak a cigarette, miss a walk or shout at the kids one morning don’t hate yourself for it. Make a note of the triggers that caused this set back and vow to learn a lesson from them.

    If you know that alcohol makes you crave cigarettes and oversleep the next day cut back on it. If you know the morning rush before school makes you shout then get up earlier or prepare things the night before to make it easier on you.

    Perseverance is the key to success. Try again, keep trying and you will succeed.

    7. Plan rewards

    Small rewards are great encouragement to keep you going during the hardest first days. After that you can probably reward yourself once a week with a magazine, a long-distance call to a supportive friend, a siesta, a trip to the movies or whatever makes you tick.

    Later you can change the rewards to monthly and then at the end of the year you can pick an anniversary reward. Something that you’ll look forward to. You deserve it and you’ll have earned it.

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    Whatever your plans and goals are for this year, I’d do wish you luck with them but remember, it’s your life and you make your own luck.

    Decide what you want to do this year, plan how to get it and go for it. I’ll definitely be cheering you on.

    Are you planning to make a New Year’s resolution? What is it and is it something you’ve tried to do before or something new?

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