A couple of years ago, a realization hit me like a ton of bricks – my life had become an endless loop of screens. From the moment I opened my eyes to the time I closed them at night, I found myself entangled in the web of technology. It all began with the ever-persistent wake-up call from my phone, which led to a cascade of screen-hopping activities throughout the day – from cooking with an iPad by my side to succumbing to the incessant distractions of a smartwatch.

However, what alarmed me the most was the alarming number of hours I devoted to the ultimate culprit – my smartphone. It was then that I decided to embark on an experiment, a daring venture into a life with minimal phone usage. For a month, I limited myself to a mere 30 minutes daily – a strict regime for calls, maps, music, and everything in between.

As the days unfolded, so did a transformation within me. Surprisingly, three notable changes took place. First and foremost, my attention span experienced a growth spurt. It wasn’t an effortless feat, but focusing on tasks became noticeably easier. Secondly, my mind started generating more ideas during moments of wandering contemplation. Lastly, plans and thoughts about the future flooded my consciousness, all thanks to the absence of one simple device.

Intrigued by these outcomes, I delved into a comprehensive exploration of focus and attention, immersing myself in research and discussions with experts worldwide. The quest to understand how technology shapes our ability to concentrate led me down a rabbit hole of 25,000 words of research notes.

One of the key revelations during this investigation was the insight into our attention spans. When working in front of a computer, especially with a phone nearby, our focus lasts a mere 40 seconds before shifting to another task. This dwindles to 35 seconds when platforms like Slack are open. However, I uncovered a deeper truth – our distracted minds were not the problem but a symptom of overstimulation. Our brains, it seemed, were wired to crave distraction, feeding off the dopamine released during such moments.

Eager to further test the impact of reduced stimulation, I subjected myself to a month of intentional boredom. Engaging in mind-numbing activities, from reading iTunes terms and conditions to counting zeroes in pi, mirrored the effects of my smartphone experiment. A week of adjustment led to a heightened attention span and a surge in creative ideas.

Digging deeper into the research, I stumbled upon the concept of “scatter focus.” Allowing our minds to wander intentionally can lead to a surge in creativity and problem-solving. When we let our thoughts roam freely, we predominantly focus on the past, present, and future. Interestingly, our minds spend nearly half the time contemplating the future during these episodes.

Armed with this knowledge, I propose two fundamental shifts in our perception of attention. First, we need more space, not more hustle. The constant pursuit of fitting more into our lives has left little room for our minds to wander. Second, distraction isn’t the enemy; it’s a symptom of overstimulation. To truly enhance focus, we must address the root cause.

I challenge you to embark on a two-week journey to reduce mental stimulation consciously. Disconnect from devices, rediscover boredom, and scatter your attention. Notice the changes in your focus, creativity, and overall well-being.

In a world drowning in digital stimuli, regaining control of our attention is not just a skill; it’s a necessity. The state of our attention determines the state of our lives – a distracted present leads to an overwhelming future. So, let’s unplug, rediscover focus, and pave the way for a more intentional and fulfilling life.