#7: How to Increase Focus Using Your Vision?

Hi,

I'm happy you want to invest in your brain. That's a smart choice. As always, I've got 4 Brain Nutrients for you:

• One Short Article: How To Increase Attention Using Visual Focus?

• Two Quotes.

• One Neuroscience Fact: Visual focus taps into acetylcholine circuits.

Enjoy!

One Short Article: How To Increase Attention Using Visual Focus?

Your ability to focus indicates how fast you can learn. Recently I clarified why focus is crucial for learning and how it changes your brain. Today, I'll explain how to improve your ability to focus.

In your brain, you have systems for all senses: visual, auditory, taste, etc. But your mental focus follows visual focus. It is the primary system. Our mental focus gravitates toward things we look at.

Let's start with your vision. In front of your eyes is the center of your visual field; on the sides is the periphery. The highest resolution comes from looking at small objects in front of you. But when we increase the region we look at, our precision decreases. When we look broadly, e.g., at a landscape, our acuity is at its lowest. So it's the trade-off between precision and the size of our visual field.

Why am I telling you this? It turns out that our mental focus follows the visual system. And that's awesome!

Let's find out how to practice your visual focus, thereby improving your mental focus.

What I'm about to tell you sounds like cheating. This very low-effort exercise requires up to 60 seconds and gives massive results. But science backs the statement that this practice puts you in a more focused state. That's what you aim for during your deep work session.

You can practice visual focus. First, look at my screen:

In the bottom left, I have a tiny paper note. When I want to increase my mental focus:

• I anchor my focus on that note

• I stare at it for 30-60 seconds

• I try to blink as little as possible

That's it! It takes 60 seconds to increase focus in a cost-free, non-pharmacological way. Important to mention is that the object I'm starting at must be small in size and at the same distance as the object you want to focus on later. In my example, it's my screen because I write.

Another example would be reading a book. Before you start reading

• take the book into your hands

• stare at it for 30-60 seconds

Remember, no reading, just looking. It's worth noting to keep the book at a similar distance as when you read.

Pro Tip: Clean your desk.

When talking about vision, it's critical to mention your workspace. A clean desk has two main benefits:

• it's clean

• it doesn't distract you

Objects in your environment interact with your brain on the subconscious level. They fight for your attention. Clean desk -> a clear mind.

Bonus: The Cathedral EffectBecause I dedicated today's issue to vision, I have a special bonus. I read about it in Building a Second Brain by Tiago Forte. It claims that the height of the ceiling in your environment influences your thinking. How?

• High ceilings boost abstract, creative thinking. Examples: cathedrals, churches, lofts

• Low ceilings boost concrete thinking. Example: small workshops.

For more information, I highly recommend checking the episode of Huberman Lab Podcast.

Two Quotes

• "Nothing happens to you; it happens because of you." Grant Cardone, The 10X Rule

• "We're all guilty of thinking we know it all, and we'd all learn more if we could set that attitude aside." Ryan Holiday, The Daily Stoic

One Neuroscience Fact: Visual focus taps into acetylcholine circuits.

The visual focus practice activates neural circuits involving acetylcholine release. As I explained in this issue, acetylcholine levels directly correlate with the focus depth.

Thanks for reading. See you next week.

Keep your brain in mind.

Kris

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