Chapter 312 - Goals Of The Attention Diet[3]

There are a few fronts on which our attention is being assaulted. First off, there's just a massive surplus of stuff to pay attention to. And the more crap there is to pay attention to, the more difficult it is to choose what to focus on—not to mention stay focused on it!

So, the first and most important goal of an attention diet should be to consciously limit the number of distractions we're exposed to. Just as the first step of a nutritional diet is to consume less food, the first step of an attention diet is to consume less information.

That then raises the question, "What stuff is worth paying attention to?" What should we give a f.u.c.k about? The same way the proliferation of junk food f.u.c.k.i.e.d up our bodies in the 20th century, the exponential growth in junk information has f.u.c.k.i.e.d up the emotions and minds in the 21st century. Therefore, the second goal of the Attention Diet is to find highly nutritious sources of information and relationsh.i.p.s and then build our lives around them.

Basically, the name of the game is quality over quantity. Because in a world with infinite information and opportunity, you don't grow by knowing or doing more, you grow by the ability to correctly focus on less.

The method of the Attention Diet is similar to a nutritional diet—by cutting out whole categories of consumption for a period of time, your body (or mind) adjusts, becomes healthier, and then, ideally, after enough time you no longer crave your old guilty pleasures.

(It's probably worth noting that nutritional diets are famous for failing spectacularly. My limited personal experiences have shown that Attention Diets are pretty effective. But, f.u.c.k it, this is uncharted territory, so let's see how it goes.)

There are three steps to the Attention Diet:

Correctly identify nutritious information and relationsh.i.p.s.

Cut out the junk information and relationsh.i.p.s.

Cultivate habits of deeper focus and a longer attention span.

So, how do we define "junk" information and relationsh.i.p.s and "nutritious" information and relationsh.i.p.s?

Well, without getting all philosophical, let's keep it simple.

Junk information is information that is unreliable, unhelpful, or unimportant (i.e., it affects few to no people in any significant way). Junk information is short-form, flashy, and emotionally charged, encouraging addictive consumption patterns.

Nutritious information is information that is reliable, helpful, and likely important (i.e., it affects you and others in significant ways). Nutritious information is long-form, analytical, and encourages deep engagement and extended thought.

Junk relationsh.i.p.s are people/groups who you have little face-to-face contact with and/or little mutual trust, who bring out your insecurities and consistently make you feel worse about yourself or the world.

Nutritious connections are people/groups who you have frequent face-to-face contact with and/or a lot of mutual trust who make you feel better and help you grow.

A note on sports/entertainment: There is a place for sports and entertainment in all of this. We all need something to help us unwind in our free time. I personally love video games. But I also recognize that if I check Reddit or Twitch 20 times a day, that's a really unhealthy indulgence of that hobby. Put another way, my hobby starts to hurt me rather than help me. Our goal is to make our hobbies work for us rather than against us. And we'll get into how to do that below.

ANOTHER NOTE BEFORE WE BEGIN

The Attention Diet should be emotionally difficult to implement. Ultimately, junk information hooks us because it is pleasing and easy. We develop low-level addictions to it and end up using it to numb a lot of our day-to-day stresses and insecurities. Therefore, getting rid of the junk information will expose a lot of uncomfortable emotions, trigger cravings, and compulsions, and generally suck for the first few days or weeks.

The goal here is to push yourself to stay more focused on what adds value to your life. If it's not difficult, then you're probably not really cutting out all of the junk.

Attention diet - man with busy mind

And finally, I want to give a shout out to Cal Newport and Nir Eyal. In my opinion, they are like the tech geek versions of Farrah Fawcett and Arnold Schwarzeneggar in the 80s.

Okay, maybe that was a weird comparison, but the point is, they are leading the 21st century charge on treating our mental nutrition seriously. Cal published a book this year called Digital Minimalism that has become pretty popular and Nir has written a wonderful book that's coming out in September called Indistractable: How to Control Your Attention and Choose Your Life. Nir is a good friend of mine and I can attest that he may be the most disciplined and focused person I've ever met. The dude just gets shit done. While this article lays out a system that I've slowly developed for myself, his ideas and writing have been very influential. You should definitely pre-order it if this is an area you struggle with.

Onward!