In the bustling world we live in, our attention is constantly being pulled in multiple directions! As a mom, the demands on your attention can be overwhelming, leaving you feeling weary and unfocused. Today, let's delve into the science behind attention fatigue and explore how the "ART" technique can recharge and restore your attention.
Attention fatigue is the depletion of your mental resources that occurs after prolonged periods of focused attention or concentration. It can happen when we engage in mentally demanding tasks or activities for an extended period without breaks or proper rest.
During pregnancy and postpartum, your brain undergoes remarkable changes. These adaptations, primarily driven by hormonal fluctuations, help you form strong attachments with your baby and become a nurturing caregiver. However, these brain changes can also make you feel "spacey" or forgetful—a phenomenon commonly referred to as "mom brain." These changes going on in your body can make you more susceptible to attention fatigue, especially when combined with sleep deprivation! Making a mistake or forgetting something is nothing to be ashamed of—these changes affect all of us.
Psychologist Stephen Kaplan from the University of Michigan observed that some activities drain our attention more than others. When you engage in tasks that are beyond your skill level or lack interest, your attention is quickly depleted. On the contrary, activities that captivate you are easy to pay attention to for long periods of time. For example, it's effortless to binge-watch your favorite TV show but challenging to focus on a lengthy instruction manual. This fascination factor explains why some tasks are more mentally taxing than others.
Dr. Kaplan explains that one way to prevent attention fatigue is to avoid any unnecessary costs to our attention. However, some things are unavoidable. As moms, we have a lot of responsibilities to attend to!
To combat attention fatigue, Stephen and his wife, Rachel Kaplan, devised the Attention Restoration Theory (ART). This theory suggests that stepping away from your current environment and immersing yourself in nature can renew your attention. Natural environments, such as forests, parks, lakes, and green spaces, offer what the Kaplans refer to as "soft fascination." Soft fascination occurs when the environment presents stimuli that are interesting and capture attention in a gentle, effortless manner. Examples include watching the movement of leaves, listening to birds chirping, or observing the flow of a river.
Natural environments typically involve fewer demands for directed attention, allowing the mind to wander and rest. This restorative effect allows the mental resources depleted by directed attention tasks (like work or studying) to replenish, leading to improved focus and mental well-being.
While venturing into nature is an ideal way to restore your attention, we acknowledge that it may not always be feasible. Fortunately, there are alternative techniques to recharge your focus:
Thinking continuously about the past or worrying about the future takes up a lot of our attention. Instead, we can focus on being present:
In the midst of hormonal fluctuations and profound changes to the brain, attention fatigue is quite common among moms. The science behind attention fatigue and the ART technique offer invaluable insights into revitalizing your focus. Whether it's a leisurely stroll amidst nature, practicing mindfulness, or changing up your environment, taking some time to recharge your focus can help you feel refreshed and ready to take on whatever comes your way!