Whether you find yourself driving with noisy children in the backseat or attempting to read in a coffee shop while someone loudly chats on their phone, the ability to focus is crucial for navigating and engaging with the world around us. However, our attention has its limits, and we can only process a certain amount of information at once. This is why it is vital to be able to filter out distractions that can divert our focus from the task at hand.
Recent research emphasises the significance of daily meditation, exercise, and sleep in enhancing executive functioning, which is a key component of attention. Executive functioning helps us prioritize what we want to engage with and filter out unwanted interference. It comes into play when we need to concentrate in distracting environments, such as having a conversation while our favourite TV show plays in the background, or when we have to resist impulsive urges, like reaching for another potato chip.
Executive functioning also plays a role in monitoring and managing distracting thoughts, such as daydreaming. It can be affected by various disorders, including attention-deficit/hyperactivity disorder (ADHD) and depression.
In my PhD research at the Klein Lab in Dalhousie University, we focus on studying all aspects related to attention. This includes fundamental research that explores how different areas of the brain contribute to our interactions with the world, as well as applied research that develops game-like tools to measure attention in children. Recently, I published a comprehensive review of over 70 studies that investigated the impact of various lifestyle factors on attention.
Based on my review, incorporating daily meditation, maintaining a regular exercise routine, and practicing healthy sleep habits can significantly enhance the efficiency of your executive functioning. So, if you are looking to improve your productivity and reduce impulsivity, these lifestyle changes can be beneficial.
Meditation is an effective method for enhancing executive functioning. In as little as five days of practicing 20 minutes of meditation daily, individuals experienced improvements in their ability to filter out distractions. The specific technique used for meditation did not seem to matter as long as the main focus was on attentional control. One common technique involves concentrating on breathing while letting go of unwanted thoughts.
Some studies also examined the effects of yoga, which shares similarities with meditation. However, yoga did not enhance executive functioning to the same extent as techniques that prioritize attentional control. Nevertheless, yogis did show improvement in their overall response speed.
The duration of the attentional improvements following meditation is uncertain. Nonetheless, it is evident that individuals seeking to enhance their executive functioning should make attention a part of their daily routine.
Exercise is another crucial factor in executive functioning, according to the Canadian government's recommendation of 150 minutes of exercise per week for individuals over 18. I investigated various factors that influence executive functioning, including the frequency, intensity, and type of exercise performed.
Individuals who engaged in six hours of physical activity per week demonstrated enhanced executive functioning compared to sedentary individuals. Moreover, those who participated in a high-intensity sprint program for two weeks not only outperformed a control group in measures of executive functioning but also made fewer errors.
While standing and treadmill desks did yield improvements in other aspects of physical health within just four days, they did not provide the same cognitive boost as moderate to high-intensity exercises. Therefore, if one desires cognitive enhancements, it is crucial to elevate the heart rate during exercise.
It is crucial to take into account the amount of sleep one gets, as individuals often sacrifice rest for work and social commitments. While a few studies in the analysis did find that reduced sleep led to poorer executive functioning, the more common result was a decline in overall performance. Unlike meditation and exercise, reduced sleep did not affect specific aspects of attention. Instead, it caused individuals to react slower and be more prone to errors.
However, most of the sleep research included in the analysis involved keeping individuals awake for 24 hours, which does not accurately represent how most people experience a decrease in sleep. Future research should examine how sleep quality impacts executive functioning. This information is particularly important for individuals working in situations where lapses in attention can pose a potential risk, such as air traffic controllers or those operating heavy machinery.
Many aspects of our cognition are beyond our control, with executive functioning abilities being largely influenced by genetics. Nevertheless, this review offers promising evidence that changes in daily routines can enhance focus. Therefore, if you desire that extra advantage, consider incorporating meditation, increasing your heart rate through exercise, and prioritizing an early bedtime.
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