An Antidote to Distraction

The essence of mindfulness is simply an awareness of the present moment, a state that is difficult to achieve when the mind is always focused on the next moment. As the philosopher and Zen practitioner Alan Watts remarked: “tomorrow and plans for tomorrow have absolutely no significance unless you are in full contact with the reality of the present, since it is the present

and only the present in which you live.” This is the essence of mindfulness, an evidence-based

practice that has been shown to reduce levels of cortisol (the stress hormone) and impact a

variety of physical and psychological processes. Scientists from Harvard, Stanford, UCLA,

Cleveland Clinic, and other prestigious research institutions have shown that meditation sharpens the mind, lowers blood pressure, improves the immune system, increases the production of serotonin, increases energy, reduces anxiety, and helps manage pain. Mindfulness helps us to create a gap between ourselves and our reactions. It helps to recognize the catastrophic thinking that leaves us feeling overwhelmed and having hypothetical arguments in our mind about the infinite number of “what-if’s” that initiate the anxiety response. Beginning a meditation practice is a basic way to cultivate a more acute awareness of the present moment and the subsequent ability to recognize the ways in which we distract ourselves. This isn’t to say that we need to permanently “go off the grid,” but there is a need to place more emphasis on face-to-face interaction, the absence of which can desensitize people to the personal nature of communication. Strategies to avoid going MIA include setting boundaries such as putting away the phones at dinner, leaving the phone in the car when meeting a friend for coffee, cutting off all electronics at least one hour prior to bedtime, and spending at least 30 minutes daily reading a book, preferably before bedtime.

It’s also important to point out that smartphone apps like Waking Up and Calm are excellent

resources to begin a meditation practice. There are also apps to support healthy habits such as

exercise and nutrition, time management, and adhering to a structured schedule. These can be

helpful ways to stay more focused and aware of distractions that keep the “fight-or-flight”

response in overdrive. In prehistoric times, the saber tooth tiger caused this response, as the

hypothalamus triggers the adrenal glands to release hormones such as cortisol and adrenaline to help us accentuate our senses and provide short-terms bursts of energy. The heart beats faster to create a surge of oxygen-rich blood to our extremities, digestion stops, and our immune system is temporarily compromised. Thousands of years later the human body is still equipped with the same response, but we are the only creatures on this planet in which the fight or flight response can “get stuck,” eventually leading to stress-related disorders such as heart disease, sexual dysfunction, high blood pressure, and insomnia. The saber tooth tiger is the impending speech, catastrophic thought, work-related stressor, or the feeling of impending doom. This creates built- up energy that has no release. Your mouth becomes dry, beads of perspiration appear of the forehead, and your mind begins racing. Smartphones can also become the saber tooth tiger that continuously rears its’ frightening roar, as users spend hours anxiously scrolling through the electronic highway in search of friend’s whereabouts, social events, and the latest Instagram post. There is even an acronym for this – FOMO – the fear of missing out.

We still have a lot to learn about the impact of this technology, both positive and negative. We

need to be fully aware of how our cell phones impact our thoughts, feelings, and behavior. Or, to put it simply, the Pavlovian response to the ever-alluring, latest rendition of the Apple product. Take a digital break and your fully charged brain will appreciate the temporary detox from the constant buzz. Begin a daily meditation practice to create a space for the mind to calm down and recharge. Commit to 5 to 10 minutes each morning and take another meditation break later in the day. Go “off the grid” occasionally by reconnecting with nature - a powerful remedy for the unconscious mind. These may sound like simple tasks but it harkens back to one of the most critical components of life, which is play. The epitome of presence is the 2-year old exploring every item on your table, children playing kickball, riding a bike, or the wagging bundle of joy that faithfully greets you at the door. Play is re-energizing, it provides the space for creativity and opportunities to connect with other human beings. And, most importantly, play fosters the ability to create ideas, images, and conceptualizations through the power of imagination. And, as Mark Twain so elegantly stated, “you can’t depend on your eyes when your imagination is out of focus.”