Blog : whole brain

How Distracted Am I?

How Distracted Am I?

In modern Western society, we often find ourselves in a permanent state of unfulfilled desire. We are offered continuous distractions and stimulations that mimic reality, such as mass leisure, mass culture, and mass media.

Constant intrusions and interruptions – now the norm in our culture – drive up stress, deplete mental and emotional reserves and shrink our attention spans.

Instead of directing our energy towards personal growth and achieving complex goals, we instead focus on the activities above, which absorb mental energy without providing anything substantive in return. This behavior can leave you feeling even more depleted and disheartened.

Bottom-up attention, in which something or someone other than you dictates what you focus on, is part of our brain’s survival apparatus. It alerts us to potential danger in our surroundings; for example, when you hear a siren or a car backfire.

Bottom-up attention kept our ancestors alive. It instantly shifts our focus to a potential threat. This issue is when our attention is continuously hijacked by these types of alerts (such as the “ding” on your phone when you receive a message).

Can you relate to this? And are you wondering what the alternative could be?

“Top-down” attention is when you set the terms of engagement. In this scenario, you are in control of where you direct your attention, and you’re able to focus on a specific, chosen set of stimuli. This is also known as concentration!

The opposite of distraction is the ability to align your thoughts, intentions, and feelings towards the same goal. This produces an experience of harmony and flow. To do this, though, you must be able to concentrate and “order your consciousness”.

Each one of us has the power to decide whether mental order will come from the outside (bottom-up, with little control) or the inside (top-down, making conscious choices based on personal skill and knowledge).

A complex self is one that succeeds in the type of mental resilience that enables one to switch between bottom-up to top-down attention. This can be achieved with training.

We all have the ability, and in my opinion the responsibility, to create ourselves. We are a direct result of how we invest our mental energy. Understanding how to create ourselves is our most important skill!

That’s why it’s vital to ask yourself, How distracted am I?” With the ever-growing onslaught of disturbances, both digital and physical, it’s more important than ever to determine the answer to that question.

To assess your current level of distraction, download the infographic here!


*Sign Up for our free 9 Essential Ingredients To Court Your Creativity PDF. Learn nine crucial skills you can implement RIGHT NOW to increase your creativity by stepping back into your right brain! Click here to sign up.


Dayna Wood, EdS, REAT

Dayna is the founder of Integrative Counsel, where she shows stressed out professionals how to reignite their creativity and spark new meaning and adventure in their lives through the power of brain science.

Stop spinning round and round

Stop spinning round and round

Living under old belief systems that keep us stuck can be automatic for us. Mindfulness practice and other tools that assist you in accessing the power of your whole-brain can help you identify these destructive thought patterns so you can move forward instead of just spinning in place. When we become aware of them and their cause we can shed light on these ineffective thoughts, release them and jump off the carousel. From there you can replace them with constructive systems and continue onto the path you are craving to be on.

Here are a few steps to help you:

1st Step:  Quiet and Gentle check-in with your thoughts

Sit in a quiet place GENTLY notice where your mind takes you.  Being gentle and non-judgmental is important because any judgmental “thoughts of your thoughts” is going to feed the hurtful cycle. I know that sometimes the thought of being alone with our thoughts is intimidating in itself but trust me that much power lies in this quiet practice. Journaling, sharing them with a friend, and/or joining a supportive mindfulness group are great ways to practice this awareness process.

2nd Step: Reality Check

It’s AMAZING how untrue our thoughts can be.  Whether it’s an ingrained message from our childhood OR an irrational belief we hold of ourselves, or both, it can be quite life changing to recognize what thoughts we play over and over that aren’t even true.  Again, a professional along with support can really help you become aware of and confront these destructive patterns in a safe and structured environment. Individual counseling and groups with a mindfulness focus give you time and space to do exactly that.

 3rd Step:  Soft and Immediate Replacement

Now that you know what thoughts you don’t need, you need something more to interrupt the cycle. The next time those heavy, destructive thoughts creep in, try replacing them with one of these “ARTS of DISTRACTION.”

Deep Breath.  A Song. Affirmation/Mantra/Grateful thought. Engaging Your Senses (Which are all the right brain tools you can find in the creative brain challenge.)

4th Step:  Continual Practice

Like everything in life, practice makes better.  When you think uplifting and constructive thoughts, you have more energy, feel better and your mind feels clearer, fresher, like the Spring air. That renewal will free you from the past and take you to the place you’re longing to move into. It doesn’t happen overnight, but I promise it will become more and more natural each time you practice it.


*Sign Up for our free 9 Essential Ingredients To Court Your Creativity PDF. Learn nine crucial skills you can implement RIGHT NOW to increase your creativity by stepping back into your right brain! Click here to sign up.

Jennifer Carey EdS, LMHC

Jennifer Carey Ed.S., LMHC

Jennifer has been teaching and counseling individuals and groups for over a decade. Her counseling background combined with certificate as a Reiki Master Practitioner provides a strong foundation in helping others learn, heal and grow through mindfulness practices.


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Sign Up for our free 9 Essential Ingredients To Court Your Creativity PDF. Learn nine crucial skills you can implement RIGHT NOW to increase your creativity by stepping back into your right brain!