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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 October 30, 2018

    How to Motivate Yourself: 13 Simple Ways You Can Try Right Now

    How to Motivate Yourself: 13 Simple Ways You Can Try Right Now

    Who needs Tony Robbins when you can motivate yourself? Overcoming the emotional hurdle to get stuff done when you’d rather sit on the couch isn’t always easy. But unless calling in sick and waking up at noon have no consequences for you, it’s often a must.

    For those of you who never procrastinate, distract yourself or drag your feet when you should be doing something important, well done so far! But for the rest of you, it’s good to have a library of motivational boosters to move along.

    Whether you’re starting a buisiness, trying to los weight or breaking a bad habit, you’ll learn how to motivate yourself with different techniques in this article.

    13 Simple Ways to Motivate Yourself Right Now

    Despite your best efforts, passion, habits and a flow-producing environment can fail. In that case, it’s time to find whatever emotional pump-up you can use to get started:

    1. Go back to “why”

    Focusing on a dull task doesn’t make it any more attractive. Zooming out and asking yourself why you are bothering in the first place will make it more appealing.

    If you can’t figure out why, then there’s a good chance you shouldn’t bother with it in the first place.

    2. Go for five

    Start working for five minutes. Often that little push will be enough to get you going.

    3. Move around

    Get your body moving as you would if you were extremely motivated to do something. This ‘faking it’ approach to motivation may seem silly or crude but it works.

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    4. Find the next step

    If it seems impossible to work on a project for you, you can try to focus on the next immediate step.

    Fighting an amorphous blob of work will only cause procrastination. Chunk it up so that it becomes manageable. Learn how to stop procrastinating in this guide.

    5. Find your itch

    What is keeping you from working? Don’t let the itch continue without isolating it and removing the problem.

    Are you unmotivated because you feel overwhelmed, tired, afraid, bored, restless or angry? Maybe it is because you aren’t sure you have time or delegated tasks haven’t been finished yet?

    6. Deconstruct your fears

    I’m sure you don’t have a phobia about getting stuff done. But at the same time, hidden fears or anxieties can keep you from getting real work completed.

    Isolate the unknowns and make yourself confident, you can handle the worst case scenario.

    7. Get a partner

    Find someone who will motivate you when you’re feeling lazy. I have a friend I go to the gym with. Besides spotting weight, having a friend can help motivate you to work hard when you’d normally quit.

    8. Kickstart your day

    Plan out tomorrow. Get up early and place all the important things early in the morning. Building momentum early in the day can usually carry you forward far later.

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    Having a morning routine is a good idea for you to stay motivated!

    9. Read books

    Read not just self-help or motivational books but any book that has new ideas. New ideas get your mental gears turning and can build motivation. Here’re more reasons to read every day.

    Learning new ideas puts your brain in motion so it requires less time to speed up to your tasks.

    10. Get the right tools

    Your environment can have a profound effect on your enthusiasm. Computers that are too slow, inefficient applications or a vehicle that breaks down constantly can kill your motivation.

    Building motivation is almost as important as avoiding the traps that can stop it.

    11. Be careful with the small problems

    The worst killer of motivation is facing a seemingly small problem that creates endless frustration.

    Reframe little problems that must be fixed as bigger ones or they will kill any drive you have.

    12. Develop a mantra

    Find a few statements that focus your mind and motivate you. It doesn’t matter whether they are pulled from a tacky motivational poster or just a few words to tell you what to do.

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    If you aren’t sure where to start, a good personal mantra is “Do it now!” You can find more here too: 7 Empowering Affirmations That Will Help You Be Mentally Strong

    13. Build on success

    Success creates success. When you’ve just won, it is easy to feel motivated about almost anything. Emotions tend not to be situation specific, so a small win, whether it is a compliment from a colleague or finishing two thirds of your tasks before noon can turn you into a juggernaut.

    There are many ways you can place small successes earlier on to spur motivation later. Structuring your to-do lists, placing straightforward tasks such as exercising early in the day or giving yourself an affirmation can do the trick.

    How to Stay Motivated Forever (Without Motivation Tricks)

    The best way to motivate yourself is to organize your life so you don’t have to. If work is a constant battle for you, perhaps it is time to start thinking about a new job. The idea is that explicit motivational techniques should be a backup, not your regular routine.

    Here are some other things to consider making work flow more naturally:

    Passion

    Do things you have a passion for. We all have to do things we don’t want to. But if life has become a chronic source of dull chores, you’ve got a big problem that needs fixing.

    Not sure what your passion is to get you motivated? This will help you:

    How to Get Motivated and Be Happy Every Day When You Wake Up

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    Habits

    You can’t put everything on autopilot. I’ve found putting a few core habits in place creates a structure for the day.

    Waking up at the same time, working at the same times and having a similar productive routine makes it easier to do the next day.

    This guide will be useful for you if you’re looking to build good habits:

    Understand Your Habits to Control Them 100%

    Flow

    Flow is the state where your mind is completely focused on the task at hand. While there are many factors that go into producing this state, having the right challenge level is a big part.

    Find ways to tweak your tasks so they hover in that sweet spot between boredom and maddening frustration.

    Easily distracted and hard to focus? Here’s your solution.

    Final Thoughts

    With all these tips I’ve shared with you, now you know what to do when you’re feeling unmotivated.

    Find your passion and develop a positive mantra so when the next time negativity hits you again, you know how to stay positive and motivated!

    Featured photo credit: Pexels via pexels.com

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