Brain Fog, Scattered Thoughts, and Distraction: What’s Happening to My Brain?

Have you ever noticed how one’s “personal bubble” gets smaller the more technology he or she accepts? We are a society wrapped up in our own personal activities. Consider the number of things that are accomplished each day and all the personal bubbles that briefly cross each other. Thanks to technology, it is possible to fit so much into each personal 24-hour bubble. Instead of using these extra time savings to savor what one has or to build deeper relationships with others, social norms push people to fill each day with more things to do.

It seems that society has become so self-absorbed that there is little time left to enter the bubble of life of others. Most of the people we interact with on a daily basis are people whose bubble intersects with ours. Pay attention the next time you are out with a group or in public, notice that few if any people are “visiting” or interacting with each other. People are constantly scanning their phones or electronic devices. So the full attention, which used to be shared with a real person in their presence, is now diluted, if it exists at all.

The problem is that it happens so subtly that many may not realize how personally disconnected they are from real people. Consider what you are most comfortable with, sending someone a text or email, or calling or visiting. That’s not to say technology is bad, it makes life easier and when used sensibly, it’s handy to have around. A smartphone is useful when someone needs to look up something, get in touch with someone while you are away from home, or when you are alone and waiting. However, more and more people compulsively scan them ALL the time and in the presence of “live” people who deserve our full attention.

This is creating a generation of fragmented thinkers who find it difficult to focus on just one thing at a time. As such, it becomes important to become aware of these subtle habits. They slowly start to blur the line between what is a useful tool and what can lead to fragmented personal interaction. The need to be constantly distracted or entertained is actually conditioning the brain to need it. That means that every time someone chooses to check their phone while doing another activity or interacting with a living person, they’re actually feeding the reward center in the brain that makes a person want an activity.

Psychologists call this a “soft addiction.” Gentle, because although it is not an activity that is harmful to health, it is used in a way that can become harmful to health or the sense of well-being. Just as the brain can be conditioned to desire and seek fragmented thoughts, it can be conditioned to be more focused and directed. This is known because of the research done on Cognitive Behavioral Therapy (CBT). Cognitive, being the thought process, and behavior, being the way people act, through instruction and practice or “therapy”, people can train their thought process to direct their behavior. CBT teaches people to become aware of their thought processes and how they affect behaviour.

Once aware of the thoughts, they can be directed or accepted. While someone may not have a choice as to what thought comes into their head, there is always a choice as to what the mind will stop at or “meditate on.” Meditation is not a mystical practice, it simply means focusing your thoughts on something. Most people do this every day without even realizing that this is what is happening. When someone worries, he or she is contemplating a possible negative outcome. When someone daydreams, he or she is meditating on a desirable outcome. When someone is lost in thoughts of “what used to be”, she is meditating on the past. This shows how easy it can be to meditate.

People use old familiar patterns to meditate unconsciously. Awareness allows a person to consciously direct their thoughts towards something that will benefit their well-being. Being fully present in the moment, or mindfulness, is a habit that can be cultivated with a purpose. It means focusing your full attention on the person or activity at hand and not allowing yourself distractions, such as a wandering mind or scanning your phone. Practicing mindfulness leads to refined thinking and enables someone to better deal with life’s stressors.

Time, attention and relationships are vital components of good health. To enrich your life, consider how you spend your time and attention. Expand your personal bubble and allow more time to cross paths with those you enjoy, not just those who travel in the same circles. Promote focus and begin to discipline behaviors that fragment your thinking. Certain behaviors can trigger and increase psychological disorders such as ADD, depression, and bipolar disorder. For someone predisposed to these conditions, certain lifestyle choices can make it difficult to manage. Anything that distracts from mindfulness or encourages fragmented thinking can improve the symptoms of these psychological problems.

Choices made in chaotic thinking often do not promote healthy living. Things like eating right, getting enough rest, and exercising on purpose come from directed thinking. When you’re not doing what you know would benefit you, it’s often a thought problem. Thought change begins with a desire and develops through repeated practice. Here are five steps to help improve your mental life:

1. Awareness – discover that you are not in the moment

2. Evaluate – find out what behaviors are affecting your thoughts

3. Planning: Develop a plan to redirect your focus on purpose

4. Intervention: Implement your plan to refocus your thinking and limit distraction

5. Practice- repeat moment by moment, day by day