How to Mind your Attention

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Did you know that your thoughts do not define you? It’s not just slings and arrows—you can manage what you bring to mind with simple techniques and master your thoughts instead of allowing them to master you.

A couple of years ago, a close friend’s child appeared disturbed as I sat with him. He was quiet and had a look of concern in his eye. “If my brain is sick, then are my thoughts normal?” he asked. “Am I sick?” he pondered. This child was under the impression that his brain defined who he was. Having been diagnosed with a learning disability, for him a world in which the brain defines identity is suddenly problematic. I felt an overwhelming wave of compassion for this child who was visibly grappling with his new diagnosis. A label that made him feel as if he were different from everyone else. A rising sense that maybe he doesn’t really know who he is after all. “You are so much more than your brain,” I assured him. “You have a mind and a soul; your brain is part of your body.”

Dr. Caroline Leaf proposes that the mind—which lacks a physical structure—controls the brain, which in turn controls behavior. She compares a thought to a tree whereby the thought is the big idea—the whole tree including its roots, trunk, branches, and leaves (1). Memories make up the details of a thought. The roots are the source or origin of the thought and the branches or leaves are how you will interpret and use the thought based on your unique values, beliefs, and experiences. The source of a thought comes in through our 5 senses where it interacts with our memories/unconscious mind, intellect, and ego.

Scientific advancements may suggest that we are simply physical creatures who have neurons and chemicals that create our inner world. Therefore, “most physicians treat the body with no regard to the mind or the emotions. Conversely, psychologists treat the mind as disembodied, a phenomenon with little or no connection to the physical body. But, the body and mind are not separate, and we cannot treat one without the other.” observed Dr. Candace Pert, who was a pharmacologist and neuroscientist. She discovered neuropeptides, which are molecules that arise from the brain in response to thoughts connecting its activity to the endocrine and immune systems. This discovery paved the way for Dr. Pert to introduce her concept of the “bodymind.” The bodymind is purposefully one word signifying that the body and the mind are scientifically not separate systems.

Perhaps this biology explains why Saint Paul warned us to “take every thought captive to obey Christ (2 Corinthians 10:5)?” He recognized the mind, its relationship to behavior, and that we have choices. The mind is the faculty of understanding, feeling, and desiring. The mind controls our way of thinking and feeling and is where thoughts enter in—good or bad. Therefore, our response to thoughts that enter our mind can introduce conditioning over time that produces either good or rotten fruit.

Simplifying this complex topic, we have the ability to conceive our attitude—as well as cultivate awareness and attention. There’s an interconnected relationship between these three things. Take breathing as an example. Upon the inhale, we take in air from the environment that surrounds us. We don’t just take in oxygen, we breathe in all of the air. So, the quality of the air influences the effect it has on our bodies. When we exhale, waste is removed and released back into the environment. This in turn influences the things around us. In the same way, we can use our awareness and attention to influence our attitude and we can use our attitude to influence our awareness and attention.

To accept things as they truly are, awareness is necessary. Jon Kabat-Zinn refers to awareness as paying attention while being in the present moment (2). So often our minds are focused on the past or the future. Rarely, do we experience the present moment. Instead, we move through our days unaware and on automatic pilot. Thich Nhat Hanh said “the past is gone, the future has not happened yet, there is only this present moment, a wonderful moment.” Awareness is necessary to notice natural rhythms and seasons; working with this energy instead of fighting it. Living with awareness can help the “if only” syndrome. “If only I ace this test, then I will know I am smart.” “If only I get this job, then I will truly arrive.” The notion of always wanting more occurs when the mind is not with an experience as it truly is. So much suffering comes from our desires. When I have found it difficult to remain open to an experience, I’ve practiced asking myself “am I ok at this moment.” Of course, an excellent tool to cultivate awareness and presence is the breath, which consciously connects the body and mind.

Around 1890 William James wrote “my experience is what I agree to attend to (3).” Author Maura Thomas relates this comment to a phenomenon she calls attention management. Attention management is the practice of choosing where you direct your attention at any given moment based on an understanding of your values, priorities, and goals. Therefore, if you want to be at peace, watching an exorbitant amount of news is likely not going to get you there. Stewarding your attention puts you in the driver’s seat. This allows you to control external factors, such as technology, instead of it controlling you. Minding your attention to focus on what is important to you may boost energy because distractions are less frequent.

Attention management while engaging with certain external factors is critical. Excess attention given to an object (e.g., things, people, status, career, etc.) could result in misplaced priorities. This may lead to the object of focus taking a higher place in our life than it should—maybe even becoming our identity. Unmanaged attention toward persuasive technology, like social media, can train us to learn new behaviors and warped values about what’s important even when it is not good for us (4). This impacts us on and offline. Applying restraint with persuasive technology is even more critical for young people whose brain structure can be permanently changed by unmanaged use (5). Additionally, stewarding the type of content with which you engage is necessary. For example, pornography in any amount is dangerous and harmful to individuals, relationships, and society (6). Here again, Saint Paul gives wise counsel with respect to guarding our thoughts by managing attention “whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things (Philippians 4:8-9).” You can do this by managing attention.

Establishing a healthy attitude also impacts our bodymind. For example, hope is one key to resilience and high hopelessness was found to predict myocardial infarction while moderate hopelessness was associated with cancer (7). Where does hope come from—the feeling that everything will be ok, problems are temporary and have a solution? Hope is a personal choice. For Christians, hope comes from God’s assurances found in His word and maintaining awareness of these assurances as we move through the days is critical to foster hope. Other attitudes can influence the bodymind. Dr. Redford Williams of Duke University Medical School and his collaborators looked at the hostility component within type A personalities and found that high hostility scores predicted not just myocardial infarction and death from heart disease but also increased risk of death from cancer and all other causes as well (2). Indeed, a healthy mind supports a healthy body and vice versa.

Tools to cultivate awareness, attention, and create an attitude are certainly not a substitute for proper medical care. If suffering from an affliction, biology—including the brain—must be evaluated by a physician to determine what the ailment is. In this context medical care is the highest priority and most effective means to promote health. You cannot “think away an illness.” It’s empowering to realize that you can impact your health by cultivating awareness or attention management and minding attitude—guarding your thoughts as they come. Knowing that your thoughts do not define you and they are just that, thoughts. You can think, you can feel, and you can choose your path. So, if a doctor determines that no ailment exists, why not employ techniques to manage the mind?

Whereas awareness and attention are cognitive functions, attitude appears to stand alone. For example, cognitive disorders exist that impair both awareness and attention. However, attitude is not controlled by cognition, although it can be affected by it (e.g., feeling “dumb” or “frustrated”). The mere concept of the placebo effect demonstrates how influential attitude can be. A placebo is anything that appears to be a medical treatment but isn’t (8). In some cases, people have a response to a placebo. This “placebo effect” is often related to beliefs about the placebo and can be positive or negative. Therefore, attitude may be quite influential.

Deliberate practices can support healthy attitudes. A gratitude practice has been associated with improved energy, sleep, and mood (9). Gratitude has also been shown to cultivate other positive attitudes such as happiness, connection, and hope (10). Cultivating an attitude of hope may promote resilience and subjective happiness (11). A 35 yearlong study found those who felt that their parents loved them experienced about 55% less health crises during midlife than those who didn’t feel parental love (12). So, an attitude of love is a gift we can give to others that may positively impact them throughout their life. I think it’s safe to assume self-love is beneficial as well. But, don’t take my word for it, check out Dr. Kristin Neff’s work on self-compassion. A mentality of scarcity pervades our modern culture leaving us always wanting more. Multiple ancient traditions prioritize an attitude of contentment and simplicity. Yoga calls this aparigraha (i.e., non-greed, non-grasping), Buddhism—non-attachment, and Judeo-Christian—non-covetousness.

Managing your mind, we now know can impact physical health. Chronic stress is well-characterized to negatively impact several physical systems of the body. The work of Hans Selye provides foundational insight into how this occurs. Selye defined a stressor as any event that requires adaptation by the body. Therefore, this could include “good” demands such as exercise. In the short term, the body responds by adapting to release neurotransmitters like adrenaline, and increase the heart rate, lung capacity, glucose, fat utilization, blood pressure, excitation of the nervous system, blood clotting, and sweating. Additionally, the body will dilate the pupils and decrease digestive function—all in an effort to adapt to the stressor. If the stressor is removed, the body moves to recovery in its attempt to regain homeostasis—physiological equilibrium. However, if the stressor is prolonged, exhaustion could result and this may produce decreased immune function, increased susceptibility to disease, digestive problems, reproductive issues, fatigue, increased desire for stimulant use, increased demand for certain nutrients, and increased vascular tension.

What does this world look like if we shift our attitude toward hope or contentment with where we are at in life, who we are, and what we have? To be content means to accept things as they truly are without any desire for change or more. To accept things as they truly are, awareness is needed. To deal with things as they truly are—and understand what’s in your control, release that which is not in your control and know the difference—relies on effective attention management. This interconnected trio has the propensity to support health for the bodymind and we can be empowered to care for it wisely.

References:

1. https://drleaf.com/blogs/news/what-is-a-thought?_pos=1&_sid=cc2108b7e&_ss=r (accessed 4/1/22).

2. Kabat-Zinn J. Full catastrophe living. Bantam Books; New York:2013.

3. Thomas M. To control your life, control what you pay attention to. Harvard Business Review. March 15, 2018.

4. Center for Humane Technology. https://www.humanetech.com/youth/social-media-and-the-brain [accessed 4/10/22].

5. Uncapher, M. R., Lin, L., Rosen, L. D., Kirkorian, H. L., Baron, N. S., Bailey, K., … & Wagner, A. D. (2017). Media multitasking and cognitive, psychological, neural, and learning differences. Pediatrics, 140(Supplement 2), S62-S66.

6. Fight the New Drug. https://fightthenewdrug.org/get-the-facts/ [accessed 4/10/22].

7. Everson SA, et al. Psychosom Med. 1996;58:113-21.

8. https://www.webmd.com/pain-management/what-is-the-placebo-effect (accessed 4/6/22).

9. Wood AM, et al. J Psychosom Res. 2009;66:43-8.

10. Overwalle FV, et al. Cogn Emot. 1993;9: doi.org/10.1080/02699939508408965

11. Satici SA, et al. Int J Ment Health Addict. 2020;Dec 3:1-16 (PMID 33293904).

12. Russek LG, et al. Altern Ther Health Med. 1996;2:55-62. (PMID 8942044)