As I write this, I have six browser tabs open, my daily to-do list is glaring at me from my peripheral vision, and I hear the faint ticking of a clock in the background. The muffled chatter of my household fills the air—it’s just enough noise to distract me, but not enough for me to understand the conversation. So, my mind goes to work right away, trying to fill in the gaps, inventing what the chatter could be about, even as I insist I’m not interested. And to top it all, my phone dings and whooshes with messages and emails (most of which, let’s be honest, are spam or spam-adjacent) to complete the derailing of my focus.
A distracted life
As Cal Newport suggests in Deep Work, I could attempt a digital declutter—take a break from non-essential technologies to reset my digital habits, turn my phone off, use website blockers, and wear noise-canceling headphones to eliminate temptations. But what about my wandering mind?
It’s a fact of life that when we need to focus—whether it’s writing this piece, practicing an instrument, or finishing an assignment—our brains often protest in anticipation of the discipline required. So we search for an escape. And with digital devices at our fingertips and an overload of information sources, it’s all too easy to tune out what we need to do and instead tune into something that feels like fun—scrolling through reels, diving into Reddit comment threads, or getting lost on BoredPanda, learning about “50 Random Things That Somehow Make Sense Together.”
The Three-Hour Challenge
The end result? Not just feeling unproductive but also listless, guilty, and anxious—thanks to the looming panic of impending deadlines. Recognizing this modern-day affliction, Harvard art history professor Jennifer Roberts argues that in our fast-paced, distraction-filled world, the ability to decelerate our perception is a crucial skill—not just for art, but for all aspects of learning and creativity. She is known for the "Three-Hour Challenge” she assigns to her students.
Professor Roberts asks that students choose a painting or artwork and spend three hours just looking at it. The goal is to push past initial surface-level observations to uncover deeper insights and connections, allowing the mind to see details that would otherwise go unnoticed.
Staring at a painting for three hours may seem excessive to some non-art-history majors (and I’d argue even to some who study the discipline), but Prof. Roberts's exercise is quite helpful in getting to the root of a popular concept in Zen Buddhism: Ichigyo-Zammai.
Do One Thing at a Time
When washing the dishes, you might be thinking about the tea afterward. But if you are thinking about the tea, you are not fully alive while washing the dishes. The cup in your hands is your life, and the only way to be fully alive is to be mindful of what you are doing. Thich Nhat Hanh
Ichigyo-Zammai means "one-practice samadhi" or "full concentration on a single act." It emphasizes immersing oneself completely in the present moment, whether sweeping the floor, washing dishes, or performing any mundane task. Through such single-pointed focus, we get immersed in what psychologist Mihaly Csikszentmihalyi termed the “Flow State,” or what you and I might describe as being “in the Zone.”
Flow State
In Flow states, you become effortlessly focused and absorbed in the task at hand. You lose track of time and become one with what you’re doing. It’s a state of total mindfulness and immersion, where the self and the action merge. In such a state, physiologically, our brains are flooded with a "feel-good" cocktail of neurochemicals like dopamine, endorphins, and serotonin. At the same time, the body finds a perfect balance—alert and energized, yet relaxed and focused.
If you’ve ever wondered why millions worldwide spend vast amounts of time and resources pursuing hobbies that don’t result in any material gain, the answer is simple: Flow State. The ability to lose track of time, disregard our problems, and even forget about our own identities means we’re at our happiest. Who wouldn’t want that?
So, can this be cultivated? Yes. Here are a few ways to get started:
Do one thing at a time
Treat everything you do as the most important and shut out everything else.
Slow way down
It’s not about rushing through the task and moving on to the next. As Prof. Roberts highlights, it’s about staying in the moment and giving your full attention to what you’re doing.
Pick a Goldilocks activity
Flow is most likely to occur when the task at hand is appropriately challenging—not too easy (which leads to boredom) and not too difficult (which leads to frustration). Find that sweet spot where the task is within your abilities but still demands your full focus.
Minimize distractions
Cal Newport has a good point: turn the phone off and close your browser tabs. There’s no prize for willpower or mind control. You don’t get extra points for sticking with your task while loud sirens of barely funny TikToks blast from your phone.
Break it into manageable chunks
Even the most focused minds can get bored. Set a timer, try the Pomodoro technique, or take regular breaks to reset and refocus.
Finally
Our daily lives are often filled with so much joy. But we’re too busy multitasking and trying to move on to the next item on our to-do list to notice the depth and thoughtfulness of the little things we take for granted. By focusing on one thing at a time, we can eliminate the cycle of intrusive thinking and the negative self-talk we often subject ourselves to.
When a group of quilters was asked what they liked most—the finished product or the process of quilting—the overwhelming majority said it was the process. Sometimes, the end result doesn’t matter. The beauty is in the journey, and we miss it by speed-racing through life.
Slow down and everything you are chasing will come around and catch you. John De Paola