Have you ever heard the phrase, “where your attention goes, your energy flows?” This idea, often repeated by motivational speakers and wellness experts, reminds us to stay committed to our goals and not get distracted by things that don’t serve us. It’s great advice—but in reality, applying it consistently in our fast-paced, digital world can be quite a challenge.
Think about it: you have a few moments to yourself after a long day. Maybe you sit down for a quick break and think, “I’ll just check my phone for a moment.” Before you know it, 30 minutes have gone by and you’re deep into a social media rabbit hole. You barely remember why you opened your phone in the first place.
This experience is incredibly common. Our attention is constantly under siege, pulled in different directions by notifications, pop-ups, videos, and apps designed to be addictive. According to media producer Phil Cooke,
“The most valuable commodity of the 21st century is undivided attention.”
– Phil Cooke
Some of the most successful companies in the world are built on this principle. They understand human psychology and use it to keep you engaged, monetizing every second of your focus. The good news? Now that you’re aware of this, you can begin to reclaim your attention and use it more mindfully. It takes effort, but it’s entirely possible.
Why Attention Matters
Attention is not just a passive function—it’s one of the most powerful tools we have. Where we place our attention determines our experiences, our growth, and even our relationships. The ability to control and direct our attention leads to better productivity, deeper learning, and stronger connections with those around us.
Unfortunately, many of us were never taught how to truly manage our attention. Growing up, we might have heard “pay attention!” shouted by teachers or parents, but rarely were we shown how to actually do that. As adults, we now have an opportunity to change that narrative—not just for ourselves, but for our children and students as well.
“Play Attention” Instead of “Pay Attention”
In mindfulness education, we often replace the idea of “paying” attention with “playing” attention. It’s a subtle shift, but it changes the tone from one of pressure to one of curiosity. When we “play” attention, we invite ourselves to explore our surroundings, thoughts, and emotions with a sense of openness and wonder. We become observers of our own experience, rather than harsh critics.
Understanding the Mechanics of Attention
Our minds are naturally wired to wander. Studies suggest that even when we’re focused on a task, our thoughts drift nearly 50% of the time. This isn’t a flaw—it’s part of being human. But by developing awareness of where our attention goes, we can gently guide it back to where we want it.
Start Your Day with Attention
Begin your morning with a short mindfulness practice. Before reaching for your phone, take three deep breaths. Ask yourself, “What do I want to focus on today?” This intention-setting ritual can shape the rest of your day in profound ways. Just 2–3 minutes of mindful breathing can center your attention and increase your focus throughout the day.
Replace Passive Screen Time with Purposeful Practices
If scrolling through social media has become a default habit, consider replacing it with something more nourishing. Reading an article that inspires you, writing in a gratitude journal, or even a few minutes of guided meditation can dramatically shift your mindset. Apps like Headspace, Calm, and Smiling Mind are fantastic for starting a mindfulness habit.
Try Yoga and Embodied Practices
Yoga and mindful movement practices are incredibly effective at training attention. These activities not only calm the nervous system but also enhance body awareness and help you stay anchored in the present moment. If you’re looking for a place to begin, try this 1-hour yoga class: ‘Welcoming’ with Lucy.
Reclaim Your Focus in Daily Life
Attention management isn’t limited to meditation or yoga. You can practice throughout the day:
- When eating, turn off distractions and savor your food slowly.
- When listening to someone speak, focus fully on their words without preparing your response while they talk.
- During work or study, use the Pomodoro technique (25 minutes of focus + 5-minute breaks) to train sustained attention.
Model Attentive Behavior for Children
Children learn more from what we do than what we say. If we want to raise mindful, focused individuals, we must show them what it looks like to use technology wisely, listen attentively, and engage fully. Limit screens during family meals, prioritize real conversations, and create tech-free spaces and times in your home.
Conclusion: Your Attention is Your Power
Reclaiming your attention is an act of self-empowerment. It allows you to live more consciously, connect more deeply, and find clarity in a noisy world. With consistent practice and a compassionate approach, you can train your mind to be your ally—not your distraction.
So next time you notice yourself being pulled into that endless scroll, pause, take a breath, and gently guide your focus back to the present moment. This is where your real life is happening—and it’s too precious to miss.
By Lucy Keller – Head of Mindfulness, UWC Thailand