How To Take Back Control Of Your Attention

From the time you open your eyes till you go to sleep, everyone is fighting for your attention.

Why?

Because attention is money, if you can get someone’s attention, you can make money.

So many people are making money from your attention and time every single day, and you don’t even realize it.

I know what you’re thinking — “Aren’t you doing the same thing now?”

That’s right. I got your attention. If you’re reading this article on Medium, I might make a few cents. I can even sell an eBook at the end of this article to make some extra dollars.

Now, before you label me as a hypocrite. You need to understand the difference between value-exchange and value-extraction.

You giving your attention and time to read this article is a value-exchange.

By the end of this article, you’ll learn how to take back control of your attention. Once you learn how to do that and take action, it’ll puts you ahead of 99% of people.

If this article changes your mind, then your mind will change your actions, and then your actions will change the trajectory of your life.

So this is a value-exchange.

Value extraction is when someone extracts value from you without giving you anything in return. This is like stealing. They steal your attention (money).

Most entertainment content falls under this category.

Some might say, “Entertainment content helps relieve stress and escape boredom.”

Sorry, I don’t buy into that idea. I think people consume entertainment content because:

• They don’t know how to manage their emotions.
• They don’t have goals to work towards.
• They don’t want to face their reality.

Personally, I don’t scroll. I don’t watch stupid YouTube videos like food vlogs, pranks, celebrity gossip, Mr. Beast, etc.

I don’t watch the news.

You might think watching the news is useful, but it’s not, to be honest. If something big is happening in the world, you’ll know it even if you don’t watch the news; if you didn’t know it, then it’s not that big at all.

I don’t binge-watch web series on Netflix, and I only watch 2 movies a month (Watched a movie called 300. It was good).

I think consuming entertainment content is a huge waste of time. They add no value to my life. They don’t make me even .00000001% better.

I have a rule:

Every minute of my time should be spent on improving myself and my life.

I try to live by this rule as much as possible.

Anyway, let’s get back to the topic.

If you don’t want people to steal your attention, you need to take control of your attention.

Right now, your attention is not in your control.

You open Instagram or YouTube without even thinking.

You grab your phone, unlock it, tap the app, and start scrolling — with zero intention.

You act out of impulse. You don’t know what you’re doing and why you’re doing it.

It’s like when you touch a hot pan, you immediately pull your hand back. It’s a reflex.

A reflex is an automatic, involuntary response your body makes to a stimulus — something that happens without you thinking about it.

Similarly, when you feel a little bored or stressed, you immediately grab your phone as a reflex.

The first step towards taking back control of your attention is breaking the reflex.

You do that by first becoming aware of your thoughts, emotions, and actions.

When you feel bored, pause.

Don’t do anything. Sit with it. Acknowledge it.

Initially, it’ll feel uncomfortable. The urge to grab your phone and scroll will be stronger. But resist it.

Think about what else you can do instead of scrolling on your phone.

Read a book. Listen to a podcast. Go for a walk. Grab a piece of paper and draw a cat. Anything that’s positive.

This is how you develop the skill of emotional intelligence.

Emotional intelligence (EQ) is the ability to understand, manage, and use emotions in a healthy and effective way.

The more you pause, acknowledge, resist, and take a different action, your brain slowly starts to rewire itself.

This is how you break the reflex and take back control of your attention.

Once your attention is in your control, use it to take action towards your goals.

That’s it.

Hope it was helpful.

See you again.

---

---

P.S. Completely get rid of the habit of scrolling. It is SO unattractive to be honest.