The 12 Thieves of Focus: Reclaiming Our Attention in a Distracted World

Today it seems harder than ever to focus. We're constantly distracted, jumping from one task to another, our minds scattered by endless notifications and the lure of social media. Johann Hari's book Stolen Focus tackles this problem head-on, arguing that our shrinking attention spans aren't just down to personal weakness.

Hari suggests we're living in an "attentional pathogenic culture" - a fancy way of saying our environment makes it really difficult to concentrate. Through his research, he's identified twelve key factors that are nicking our ability to focus. These factors cover a lot of ground. Sure, there are the obvious culprits like addictive technology and the pressure to multitask. But Hari also points to things we might not immediately connect with our attention problems, like pollution, changes in how kids play, and even our diets.

He says,

“The truth is that you are living in a system that is pouring acid on your attention every day, and then you are being told to blame yourself and to fiddle with your own habits while the world’s attention burns.”

The impact of this attention crisis goes beyond just feeling a bit scatterbrained. It affects how we work, how we relate to each other, and even how we tackle big societal issues. Hari argues that being able to focus deeply is crucial for all sorts of things - from being creative to solving problems and building meaningful relationships.

By laying out these twelve factors, Hari isn't just explaining why we're struggling to focus. He's also hinting at how we might fix the problem. And spoiler alert: it's going to take more than just putting our phones away for a bit. We're looking at changes that need to happen across society as a whole. I totally recommend buying this book (I have gifted it to three people too!) - but I wanted to talk about these 12 factors with my own take on them.

I haven’t lifted direct quotes from the book or referred to the myriad references he uses - his examples and stories are worth buying the book alone. My take on these is definitely part of a broader journey I am on personally and as a dad, so I am certainly not where I want to be but I am also not where I was.

1. The increase in speed, switching and filtering:

Our (post)modern digital landscape constantly inundates us with information from multiple sources. This relentless barrage of data forces us to rapidly switch between tasks and filter through vast amounts of content. As a result, our ability to focus deeply on any single piece of information has significantly diminished. The pings, the red dots, homescreen widgets; they never stop.

This constant state of partial attention affects our productivity, creativity, and even our relationships. We find ourselves skimming articles, half-listening to conversations, and multitasking ineffectively. The brain, while remarkably adaptable, isn't designed for this level of continuous stimulation and task-switching.

I've noticed this phenomenon in my own life, particularly when working on complex tasks. I'll find myself checking emails, responding to messages, and browsing social media, all while trying to complete a primary task (like writing a newsletter!). This behaviour not only extends the time it takes to finish the work but also reduces the quality of my output. I've had to consciously implement strategies like the Pomodoro Technique, iPhone Focus Time and partial digital detoxes to combat this tendency. It's a constant struggle, but I've found that when I successfully manage to focus on one task at a time, my productivity and sense of accomplishment significantly improve. The challenge lies in consistently maintaining this focused approach in a world that seems to demand constant connectivity and immediate responses.

2. The crippling of our flow states:

Flow, a state of deep, uninterrupted focus where time seems to fly by and productivity soars, is becoming increasingly elusive. This optimal state of consciousness, where we're fully immersed in a task and operating at peak performance, is crucial for creativity, problem-solving, and overall satisfaction in our work and hobbies. There is a lot of love in the book for Mihaly Csikszentmihalyi’s book of this name.

“The best moments in our lives, are not the passive, receptive, relaxing times—although such experiences can also be enjoyable, if we have worked hard to attain them. The best moments usually occur when a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile.

Optimal experience is thus something that we make happen. For a child, it could be placing with trembling fingers the last block on a tower she has built, higher than any she has built so far; for a swimmer, it could be trying to beat his own record; for a violinist, mastering an intricate musical passage. For each person there are thousands of opportunities, challenges to expand ourselves.”

Mihaly Csikszentmihalyi

However, the constant interruptions from notifications, emails, and the temptation to check social media make it difficult to achieve and maintain flow. Our brains are constantly pulled out of deep focus, making it harder to reach that state of total absorption in a task.

I've experienced the power of flow states in my own work (but not as much as I would like), particularly when writing or solving complex problems. Those moments when I lose track of time and find myself completely engrossed in a task are incredibly rewarding and productive. However, I've also noticed how much rarer these experiences have become over the years. But to be fair, when I forget to pick the kids up…😂

The struggle to achieve flow in my world of constant distractions is real. I've found that creating a dedicated workspace, turning off notifications, and setting specific 'deep work' hours can help. However, it requires constant vigilance and self-discipline to maintain these boundaries. The rewards of reaching a flow state make the effort worthwhile, but it's concerning to think about how this vital aspect of human cognition and creativity is being eroded in our increasingly fragmented attention economy.

3. The rise of physical and mental exhaustion:

I have mentioned before about the ‘busyness’ lifestyle, characterised by long working hours, constant connectivity, the pressure to always be productive - and wearing the proverbial badge of honour - has led to a significant increase in both physical and mental exhaustion for LOTS of people. This fatigue has a profound impact on our ability to concentrate and maintain focus.

When we're tired, our cognitive functions decline. We struggle to pay attention, make decisions, and process information effectively. This exhaustion isn't just about lack of sleep; it's also about the mental drain from constant stimulation and the stress of trying to keep up with the relentless pace of modern life.

I've experienced firsthand how exhaustion can decimate my ability to focus. There have been days when, despite having important tasks to complete, I've found myself staring blankly at my screen, unable to concentrate due to sheer mental fatigue. Late night scrolling, screen blindness during the day and a constant tiredness from code-switching (read about this, it’s important) have all contributed to this.

What I've learned is the importance of prioritising rest and recovery. This means not just getting enough sleep, but also taking regular breaks during the day, practising mindfulness, and allowing myself true downtime where I'm not trying to be productive or absorb new information. I am even experimenting with breathwork (let’s see how that lands). It's been a challenge to overcome the guilt associated with 'doing nothing', especially in a culture that glorifies doing something, anything, everything. However, I've found that when I do prioritise rest, my focus and productivity actually improve. It's a reminder that our brains, like our bodies, need time to recharge. The struggle is in consistently implementing these practices when everything seems to demand constant engagement and output.

4. The collapse of sustained reading:

The ability to engage in deep, sustained reading is declining at an alarming rate. This trend is particularly concerning because reading, especially of longer texts, is crucial for developing critical thinking skills, expanding vocabulary, and fostering empathy and imagination. The rise of digital media, with its emphasis on short-form content and quick consumption, has trained our brains to expect instant gratification. As a result, many people find it increasingly difficult to concentrate on longer texts, whether books, academic papers, or in-depth articles.

As someone who grew up loving books (and who still does read copiously!), I've noticed a change in my own reading habits over the years. Where I once could easily lose myself in a novel for hours, I now sometimes struggle to read more than a few pages without feeling the urge to check my phone or switch to a different activity. This realisation has been both frustrating and motivating. I've made a conscious effort to rebuild my reading stamina by setting aside dedicated reading time, free from digital distractions. I've also explored different formats, like audiobooks, to supplement my reading when my eyes need a break.

The benefits of returning to sustained reading have been noticeable. I find my attention span improving, my vocabulary expanding, and my ability to engage with complex ideas strengthening. However, it's an ongoing process that requires consistent effort. The challenge is to maintain these reading habits when society increasingly pushes us towards fragmented, bite-sized consumption of information.

5. The disruption of mind-wandering:

Mind-wandering, often dismissed as daydreaming or being unfocused, is actually a crucial cognitive process. It allows our brains to make new connections, process information, and engage in creative problem-solving. However, opportunities for uninhibited mind-wandering are becoming increasingly rare in the always-on culture.

The constant stream of notifications, emails, and social media updates keeps our minds perpetually engaged with external stimuli. This leaves little room for the kind of unstructured thinking that leads to insights and innovative ideas. Like, when was the last time I had a day where there weren’t meetings booked in that isn’t a weekend day off?

I've noticed that some of my best ideas come when I'm not actively trying to think about a problem - during a walk, in the shower, or just before falling asleep. These moments of unstructured thought often lead to unexpected connections and creative solutions. However, I've also realised how often I reach for my phone during these potential mind-wandering moments. It's become a reflex to fill every quiet moment with some form of digital stimulation.

Recognising the value of these mental 'idle' times, I've started to intentionally create space for mind-wandering. This includes taking walks without my phone (well hard!), setting aside time for unstructured thinking, and resisting the urge to immediately fill quiet moments with digital noise. It's been challenging to break the habit of constant stimulation, but I've found that these periods of mental downtime often lead to increased creativity and problem-solving ability in other areas of my life.

6. The rise of technology that can track and manipulate you:

Modern technology, particularly social media platforms and mobile apps, are designed with sophisticated algorithms to capture and retain our attention. These technologies track our behaviour, preferences, and engagement patterns to create highly personalised and addictive experiences. The use of notifications, infinite scrolling, and content recommendations keeps us hooked, making it increasingly difficult to disengage from our devices. This constant engagement not only fragments our attention but also manipulates our behaviour in ways we might not even be aware of.

I've become increasingly aware of how technology shapes my behaviour and attention. There have been countless times when I've picked up my phone to check one thing, only to find myself still scrolling 30 minutes later, having completely forgotten my original intention. This realisation has led me to take a more critical look at my relationship with technology. I've started (slowly) to be more mindful of the apps I use and how I interact with them. Turning off non-essential notifications, using dark mode on my phone, and setting time limits for certain apps have all helped me regain some control over my attention. I know my pal, Mike, raves about Flipd.

However, it's an ongoing battle. The algorithms are designed to be compelling, and it takes constant vigilance to resist their pull. I've found that educating myself about these manipulation techniques has been empowering. Understanding how these technologies work helps me make more conscious choices about my digital consumption. The challenge is to strike a balance between benefiting from the positive aspects of technology while not allowing it to dictate how I spend my time and attention. If you haven’t watched The Social Dilemma, it’s harrowing. Tristan Harris who is the key person in it, is quoted extensively by Johann Hari in the book.

7. The rise of cruel optimism:

Cruel optimism refers to the unrealistic expectations and pressures we place on ourselves and others, often fueled by curated images of success and happiness on social media. This phenomenon can lead to chronic stress, anxiety, and a constant feeling of inadequacy, all of which significantly impact our ability to focus and be present in our daily lives. The gap between these idealised expectations and reality creates a steady state of striving, where we're always chasing the next goal or milestone, believing it will bring contentment. This relentless pursuit can be exhausting and distracting, pulling our attention away from the present moment.

I've definitely fallen into the trap of cruel optimism at various points in my life. Social media, in particular, has a way of making it seem like everyone else is living their best life, achieving incredible things, and always happy. This can create a nagging sense of 'not enough' that's hard to shake. I'm learning to be more realistic in my expectations and to find contentment in the present rather than always chasing the next big thing. This has involved practising gratitude, setting more realistic goals, and being mindful of how I consume social media.

A helpful tactic is to remind myself that what I see online is the highlight reel, not the real deal. Reel vs real. I've also tried to be more honest in my own social media presence, sharing both successes and struggles - it’s the authenticity piece all over again. People spot fake a mile off.

While it's still a work in progress, I've found that letting go of some of these unrealistic expectations has actually freed up mental energy and allowed me to focus more on what truly matters to me. The challenge is to maintain this perspective, even when I don’t (yet) have a six-pack…

8. The surge in stress and how it's triggering vigilance:

The increasing levels of stress in the 21st Century western world have a significant impact on our ability to focus. Chronic stress puts our bodies and minds in a state of constant alert, triggering our fight--flight-or-freeze response. This heightened state of vigilance makes it difficult to concentrate on non-threatening tasks or to relax enough to engage in deep, focused work.

Stress also depletes our cognitive resources, leaving us with less mental energy for complex thinking and sustained attention. The constant feeling of being 'on edge' can lead to a cycle of distraction and anxiety that further erodes our ability to focus.

Stress regularly hijacks my attention. During particularly stressful periods, I've found myself constantly distracted, jumping from task to task without really engaging deeply with any of them. My mind seems to be always on alert, ready to respond to the next perceived threat or urgent matter. I miss what matters too.

Learning to manage stress is where I am starting to improve my focus. Techniques like I have mentioned about gratitude, regular exercise, and setting clear boundaries between work and personal time have all helped. I also bought a cold plunge pool. I thought it was a gimmick. It’s not. It works. I've also found that breaking large, stressful tasks into smaller, more manageable chunks can reduce the feeling of being overwhelmed.

While stress will always be a part of life, learning to manage it effectively will significantly improve our ability to focus and engage in deep work. The ongoing challenge is to maintain these stress-management practices consistently, especially during busy or challenging times.

AI Generated Image. Midjourney Prompt: Chronic stress puts our bodies and minds in a state of constant alert, triggering our fight--flight-or-freeze response ar16:9

9. The deterioration of our diets:

This one hits - and we don’t have link this to focus and attention. The quality of our diet plays a crucial role in our cognitive function, including our ability to focus. Unfortunately, modern diets often consist of processed foods high in sugar and unhealthy fats, and low in essential nutrients. This type of diet can lead to inflammation in the body and brain, affecting our mental clarity and ability to concentrate.

Moreover, the rise of fast food and quick, convenient meals means we're often not getting the balanced nutrition our brains need to function optimally. Deficiencies in certain vitamins and minerals can directly impact cognitive performance and attention span. That, coupled with speed-eating and lack of family time around a table, contributes massively.

I've noticed a clear correlation between my diet and my ability to focus. On days when I rely on quick, processed foods, I often feel sluggish and find it harder to concentrate. In contrast, when I make an effort to eat a balanced diet rich in fruits, vegetables, and protein, I feel more mentally alert and find it easier to maintain focus. Why I don’t do this more regularly is often a source of frustration!

Implementing dietary changes hasn't been easy, especially given the convenience of less healthy options. I've had to be more intentional about meal planning and preparation. One strategy that's worked well is preparing healthy snacks in advance (and stopping buying the kids’ sweet treats that I steal during the day!), so I have nutritious options readily available when I'm busy or stressed.

I've also experimented with different eating patterns, like intermittent fasting, and found that they can sometimes boost my mental clarity. However, I've learned that what works best can vary from person to person and even day to day. What I do know is that losing weight is tough and eating clean is hard. But, I have to choose my hard.

The challenge lies in consistently making healthy food choices when less healthy options are often more convenient and tempting. It's an ongoing process of educating myself about nutrition, planning ahead, and remembering the significant impact that diet has on my cognitive function and overall well-being. 16kg down and counting…

10. The rise of pollution:

Environmental pollution, particularly air pollution, has a significant but often overlooked impact on our cognitive function and ability to focus. Exposure to pollutants can lead to inflammation in the brain, potentially affecting memory, attention span, and overall cognitive performance. This issue is particularly concerning in urban areas where air pollution levels are often high. The effects of pollution on cognition can be subtle and cumulative, making it a silent factor in the decline of our collective ability to focus.

Living in a town with easy access to the countryside has made me more aware of how my environment affects my thinking and focus. It's not something I obsess over, but I've noticed some interesting patterns. On days when I'm in my car, at my laptop all day, or in the city, especially during busy times, I sometimes feel a bit mentally foggy. It's not dramatic, but I can tell the difference. On the flip side, when I spend time outdoors, my mind often feels clearer. There's something about being surrounded by nature that seems to reset my brain.

I haven't gone overboard with changes, but I have made a few adjustments. I bought a few plants for my home office, mostly because why not? I also try to take advantage of my surroundings more. If I have a big project or need to think creatively, I might take a walk in the woods or work from a quiet spot overlooking some fields, even from our garden. That is a blessing I know not everyone has.

This whole experience has made me more appreciative of the variety in my environment. I'm grateful to have access to both town amenities and natural spaces. I also know there is way more that needs to be done corporately for this. Hari talks at this a lot too.

11. The rise of ADHD and our response to it:

Attention Deficit Hyperactivity Disorder (ADHD) diagnoses have been increasing in recent years. While this rise may partly be due to better recognition and diagnostic criteria, it also reflects the challenges our modern environment poses to attention and focus. Most of you know my own journey with this, having been diagnosed late - November 2023 as a 39 year old.

Our response to ADHD, both as a society and in terms of treatment approaches, can have far-reaching implications. There's a debate about whether we're overmedicating, particularly in children, or if we're not providing enough support and accommodations for those with attention difficulties. Whatever it is, there is a rise in the amount of people who have it ‘officially’ - that is a real cause and effect of stolen focus.

I've become more aware of the spectrum of attention difficulties that many people experience. I've realised that many of the focus challenges I face are shared by others, whether they have a formal diagnosis or not. This has led me to explore various strategies for improving focus and attention, many of which are recommended for people with ADHD. Techniques like time-blocking, using visual aids for organisation, and creating structured environments have been helpful not just for me, but for colleagues and friends as well. I am a big fan of my squeezy foam-ball (Edufuturists 2019 for the win!) and others like Ellie Middleton suggest ‘stim toys’ as a way to deal with hyperactivity.

I've also become more empathetic towards those who struggle with attention issues (including myself). It's made me reconsider how we structure work and education, and whether our current systems are actually conducive to focus and productivity for all types of minds. The challenge I see is in finding a balance between providing support and accommodations for those with attention difficulties, while also addressing the broader societal factors that may be contributing to attention problems across the board. It's a complex issue that requires nuanced understanding and approaches.

12. The confinement of our children, physically and psychologically:

Modern childhood often involves less free play and more structured activities than in previous generations. Children today typically have less unstructured time outdoors and more scheduled activities, including increased screen time. This shift can impact the development of attention skills, creativity, and problem-solving abilities. Moreover, psychological confinement through constant adult supervision and structured activities may limit children's opportunities to develop independence, risk assessment skills, and the ability to focus on self-directed tasks.

I talked about some of this in FRiDEAS #3 in reference to Esther Wojcicki, author of How to Raise Successful People. And she knows a thing or two about it. Not only has she raised three successful daughters (Susan is the ex-CEO of YouTube, Janet is an awarding-winning anthropologist and researcher and Anne is the co-founder of 23andMe, who are breaking ground in letting every person access their own DNA and the subject of the sample chapter of the upcoming book - hint, hint) but she taught at the same school for 36 years with alumni such as James Franco and Lisa Brennan-Jobs (daughter of Steve). When she has something to say about raising successful people, it's probably worth listening to. She uses the TRICK acronym in how she feels we need to raise children. Have a read of this newsletter here if you haven’t seen it.

As someone who works with young people, I've observed the impacts of this trend of confinement firsthand. I've noticed that many children seem less comfortable with unstructured time and struggle more with sustained attention on tasks that aren't inherently stimulating. Many students want the teacher to “tell them what to write” because that’s what they’ve always had!

This has made me reflect on my own childhood, which involved a lot more free play and unsupervised outdoor time. I realise now how crucial those experiences were in developing my ability to focus, be creative, and solve problems independently. I climbed trees, rode my bike everywhere, played football for 6 hours at a time or longer, only coming in for food or bed!

I've tried to incorporate more opportunities for unstructured play and exploration in my work with young people and with my own children but it isn’t easy. Activities that encourage creativity, problem-solving, and self-directed learning require effort on everyone’s part. It’s not an easy habit to unlearn or relearn. I've also become an advocate for reducing screen time and increasing outdoor activities for children. I am desperate for the school where I am Chair of Governors to invest in a forest school so fingers crossed this comes off soon! Too late for my own kids but not those who are coming.

The challenge lies in balance: safety concerns with the need for children to develop independence and self-regulation skills. It's also difficult to promote unstructured play and outdoor activities when digital entertainment is so pervasive and appealing.

I believe that addressing this issue requires a collective effort from parents, educators, and policymakers. We need to create environments that allow children to explore, take appropriate risks, and develop their attention skills naturally. This might involve redesigning school curricula, urban spaces, and family routines to prioritise free play and unstructured time. Ultimately, I've come to see this not just as an issue of child development, but as a broader societal challenge that affects how future generations will be equipped to focus, innovate, and solve problems in an increasingly complex world.

Johann Hari's exploration of these 12 factors contributing to our declining attention spans paints a comprehensive picture of the challenges we face in the modern world. From the constant barrage of information and technology designed to capture our attention, to the physical and environmental factors impacting our cognitive function, it's clear that maintaining focus is becoming increasingly difficult.

As I reflect on these points, I'm struck by how interconnected they are. Our diet affects our stress levels, which in turn impacts our ability to achieve flow states. The way we raise our children influences their future ability to sustain attention and manage distractions, including how much free and long-form reading they do. The technology we use shapes our habits and disrupts our natural mind-wandering processes.

This interconnectedness suggests that addressing our attention crisis requires a holistic approach. It's not enough to simply put our phones away or try to focus harder. We need to consider how we structure our lives, our work environments, our educational systems, and even our cities.

I think that awareness is the first step (hence writing this!). Understanding these factors has allowed me to make more informed choices about how I spend my time and energy. I've implemented some strategies but it’s an ongoing process. I've noticed improvements in my ability to focus and engage deeply with tasks.

However, I'm also aware that individual actions alone aren't enough. Many of these issues, like pollution or the design of attention-grabbing technologies, require collective action and policy changes. As a society, we need to have serious conversations about how we want to shape our environment and our relationship with technology.

Hari's work serves as a wake-up call, highlighting the urgent need to reclaim our ability to focus. In a world that increasingly values innovation, creativity, and complex problem-solving, the ability to sustain attention is more crucial than ever. By understanding and addressing these factors, we can work towards creating a world that supports rather than undermines our capacity for deep focus and engagement.

As we move forward, it's important to remember that our attention is one of our most valuable resources. How we choose to direct it shapes not only our individual lives but also the kind of society we create. By taking steps to protect and nurture our capacity for focus, we're investing in a future where we can think deeply, connect meaningfully, and tackle the complex challenges that lie ahead.

I hope you all read the book and we learn the lessons. There is an accompanying website for the book, which is worth a look (oh and I have bought all his other books to add to the list!).

‍