Issue link: https://read.dmtmag.com/i/322467
WWW.CHANGINGL ANESDIGITAL .COM APRIL | CHANGING L ANES 4 ers concluded that the music listeners performed worse because they had to ignore the music to focus on the test. The researchers suggest that working in silence is best for focus, but that if you're going to listen to music anyway, choose something that's not "intense" or distract- ing like hip-hop or rock music. Other research suggests that listening to certain kinds of music can prime the brain for sustained focus and that com- plete silence can actually be distracting. What kind of music boosts your atten- tion? Lyric-free and soothing music that plays at 60 beats per minute seems to be the sweet spot. The web app company fo- cus@will has developed an ambient mu- sic and sound app that uses this research to create playlists that supposedly put you in an attentive state. I've used focus@ will a few times and think it helps about the same as listening to classical music. To find out what works best for you, experiment with working in complete silence or while listening to something with a calm vibe. As far as simple white noise goes, research suggests that when used in a moderately noisy environment like a cof- fee shop or student union building, it can help boost your concentration. If you're working in a quiet environment, it won't have an effect; ditto for using white noise in a really loud environment. Quit multitasking. Related to removing distractions is to stop multi-tasking. When you multi-task, you're not actually doing several things at the same time. You're just shifting your voluntary attention back and forth between different tasks. And every time you toggle your attention, you use up a tiny bit of your voluntary attention's finite fuel. If you spend your mornings juggling your attention be- tween your Twitter feed, RSS feeds, email, and the work you're actually supposed to be doing, don't be surprised if your brain feels frazzled and you don't have enough attention juice to plough through an as- signment in the afternoon. Take a nap. One of the myriad of wonders and benefits of the nap is its ability to refresh our voluntary attention by giving our working memory a break. Take technology fasts to reset your attention. "Fast" from your technology by tak- ing a complete break from it for a day or more. No computer, smartphone, or television. I wasn't able to find scien- tific studies to back this idea up, but it certainly makes intuitive sense, and I've personally had success with trying it. After a day or two without checking my computer or cell phone, I just feel more focused. I usually combine my tech fasts with getting out into nature, for a double dose of attention refreshment. How to Manage Your Mind Wandering Sometimes your voluntary and invol- untary attentional modes need some R&R, and the cognitive equivalent of the USO is a good old-fashioned mind wandering session. While mind wandering (or daydream- ing) can boost creativity and help us untangle unresolved problems, it can also distract us at inopportune times and lead us to ruminate on negative thoughts and emotions. Thus while daydreaming may seem the ultimate in creative spontaneity, to maximize its benefits and minimize its drawbacks, it's best to actively manage your mind wandering sessions: Intentionally set a time to let your mind wander. Instead of limiting your daydream- ing to those few abbreviated pockets Health Tips Continued 38 www.jobsfor teams.com JOBS for TEAMS | JobsForTeams 0614_HealthHelp.indd 4 5/6/14 4:35 PM