The Attention Fix

1. Our Brains Are Mismatched to the Modern World

Biologically, we still have brains that react to each calorie by crying out: Put that in your mouth, tomorrow there might be none left!

Evolutionary baggage. Our brains evolved in a world vastly different from today's, characterized by scarcity, constant movement, and immediate threats. This mismatch leads to problems like overeating, chronic stress, and difficulty concentrating in a world of abundance and constant stimulation. For example, the craving for high-calorie foods, once a survival mechanism, now contributes to obesity and related health issues.

Hunter-gatherer vs. modern life. The book highlights key differences between the hunter-gatherer lifestyle and modern life:

• Small, close-knit communities vs. sprawling cities
• Constant physical activity vs. sedentary lifestyles
• Limited exposure to new faces vs. constant interaction with millions
• High mortality rates vs. increased life expectancy

Consequences of mismatch. These changes have occurred too rapidly for our brains to adapt, leading to a range of problems, including increased rates of obesity, type 2 diabetes, anxiety, and attention deficit disorders. Our brains are essentially "designed" for a world that no longer exists.

2. Feelings Are Evolutionary Survival Strategies

Feelings are not reactions to the world around us but something our brains create as a reaction to what’s happening inside our bodies, combined with what’s happening around us.

Guiding behavior. Feelings are not simply emotions but evolved mechanisms that guide our behavior towards survival and reproduction. They are quick calculations made by the brain based on internal and external cues, designed to prompt immediate action. For instance, hunger motivates us to seek food, while fear prompts us to flee from danger.

Feelings vs. rational thought. In a perfect world, we would have all the information needed to make rational decisions. However, in reality, our brains often rely on feelings to make quick judgments in situations where information is incomplete or time is limited. This is why we might crave sweets even when we know they are unhealthy or feel anxious about a social situation despite knowing there is no real threat.

Negative feelings prioritized. Negative feelings, such as fear and stress, take precedence over positive ones because they are often linked to immediate threats. This prioritization ensures that we respond quickly to danger, even at the expense of other needs. This is why it's hard to think about anything else under intense stress.

3. Stress, Anxiety, and Depression: Ancient Responses to Modern Problems

For 99 per cent of the time of beasts on this planet, stress has been three minutes of terror after which it’s either over with you or with your opponent.

The HPA axis. The hypothalamic-pituitary-adrenal (HPA) axis, our body's stress system, evolved to help us respond to imminent threats. When faced with danger, the HPA axis releases cortisol and adrenaline, preparing us to fight or flee. However, in modern life, this system is often activated by psychosocial stressors, such as deadlines, financial worries, and social media pressures.

Chronic stress. Prolonged exposure to stress hormones can disrupt brain function, leading to a range of physical and mental health problems. This constant state of fight-or-flight can impair sleep, digestion, memory, and immune function. It can also lead to irritability, difficulty concentrating, and a reduced sense of well-being.

Anxiety and depression as protective mechanisms. Anxiety is a reaction to a perceived threat, helping us plan and focus on what's important. Depression, often following prolonged stress, may be the brain's way of protecting us from a dangerous world by encouraging withdrawal and isolation. This is supported by the genetic link between depression and the immune system, suggesting that depression could be a strategy for avoiding infection.

4. Mobile Phones: Hacking the Brain's Reward System

How do we consume as much of your time and conscious attention as possible? We exploited a vulnerability in human psychology. We give you a little dopamine hit.

Dopamine and novelty. Mobile phones are designed to exploit our brain's reward system, particularly our craving for novelty and social connection. Each notification, like, or new piece of information triggers a release of dopamine, making us want to keep checking our phones. This constant stream of rewards can lead to compulsive phone use and addiction.

Uncertainty and social media. The brain loves "maybe," and social media platforms exploit this by withholding digital validation (likes, comments) to maximize anticipation and engagement. This creates a cycle of checking and waiting, driving us to spend more time on these platforms.

Silicon Valley's ambivalence. Even those who created these technologies recognize their addictive potential. Some tech leaders limit their own children's screen time, acknowledging the power these devices have over our attention and behavior. This highlights the need for caution and mindful use.

5. Multitasking and Digital Distractions Impair Focus and Memory

People can’t do [multitasking] very well and when they say they can, they’re deluding themselves.

The myth of multitasking. Despite the common belief that we can do multiple things at once, the brain is actually limited in its ability to focus. What we perceive as multitasking is simply rapid switching between tasks, which reduces efficiency and increases errors. This constant shifting of attention creates "attention residue," where our brains continue to dedicate some bandwidth to the previous task, even when we've moved on.

Working memory and concentration. Multitasking also negatively affects our working memory, the "mental workbench" where we hold information temporarily. Constant distractions overload our working memory, making it difficult to process and retain information. This can lead to poorer learning outcomes and reduced cognitive capacity.

The mere presence of a phone. Even when not in use, the mere presence of a mobile phone can distract us and reduce our cognitive capacity. The brain has to expend mental energy to resist the urge to check the phone, leaving fewer resources available for other tasks. This highlights the importance of creating a distraction-free environment when focus is required.

6. Screens Disrupt Sleep and Mental Health

It is surprising in a way that we don’t suffer more mental illness than we do since we are in such an alien environment.

Cortisol and anxiety. Being separated from our phones can trigger stress and anxiety, as our brains interpret the loss of this constant source of dopamine as a threat. This can lead to increased cortisol levels and a sense of unease.

Blue light and melatonin. The blue light emitted by screens suppresses the production of melatonin, a hormone that regulates sleep. This disruption of our circadian rhythm can make it harder to fall asleep and reduce the quality of our sleep.

Sleep deprivation and mental health. Poor sleep has a wide range of negative effects on our mental and physical health, including impaired concentration, emotional instability, and increased risk of depression and anxiety. Prioritizing sleep and limiting screen time before bed are crucial for maintaining well-being.

7. Social Media Fuels Comparison and Erodes Empathy

Comparison is the thief of joy.

Gossip and social hierarchy. Social media platforms tap into our innate desire to gossip and keep track of others. However, this constant comparison can lead to feelings of inadequacy and envy, particularly among those who are already insecure.

Serotonin and social status. Serotonin, a neurotransmitter associated with well-being, is also linked to our perception of our social status. Constant exposure to curated and often unrealistic portrayals of others' lives on social media can lower our self-esteem and make us feel like we are at the bottom of the pecking order.

Erosion of empathy. Face-to-face interactions are crucial for developing empathy and understanding others' emotions. Replacing real-life social connections with digital communication can impair our ability to read social cues and connect with others on a deeper level. This can lead to a decline in empathy and increased social isolation.

8. Exercise: A Powerful Antidote to Digital-Age Stress

The brain is organized for movement. If we don’t understand that then we are going to miss much.

Improved concentration. Physical activity improves concentration by increasing blood flow to the brain and stimulating the release of neurotransmitters that enhance cognitive function. Even short bursts of exercise can have a significant impact on our ability to focus and resist distractions.

Stress reduction. Exercise helps to regulate the HPA axis, making us more resilient to stress. By mimicking the physical demands of our ancestors' lives, exercise prepares us to cope with modern stressors without triggering the same level of anxiety and panic.

Evolutionary advantage. The stress-reducing effects of exercise are rooted in our evolutionary history. Our ancestors needed to be physically fit to survive, and those who were in good shape were better equipped to handle threats and challenges. This is why exercise continues to be a powerful tool for managing stress and anxiety in the modern world.

9. The Future Brain: Adaptation or Decline?

The silicon chip will transform everything, except everything that matters.

Rising IQ and the Flynn effect. Over the past century, average IQ scores have increased significantly, a phenomenon known as the Flynn effect. This is likely due to increased access to education, more complex jobs, and improved nutrition. However, recent evidence suggests that this trend may be slowing or even reversing in some countries.

The Google effect. As we delegate more tasks to technology, there is a risk that we may lose certain mental functions. The "Google effect" refers to the tendency to remember where to find information rather than the information itself. This can lead to a decline in our ability to think critically and solve problems independently.

The need for balance. The key to navigating the digital age is to find a balance between leveraging technology and maintaining our cognitive health. This involves being mindful of our screen time, prioritizing real-life social connections, and engaging in activities that promote focus, creativity, and critical thinking.

Last updated: April 16, 2025