The Journal #21
Attention. Train. Tap. Blooms.
01. PSYCHOLOGY - Joe Gaunt
Understanding Selective Attention
Selective attention is a fundamental aspect of our cognitive processes, which allows us to focus on specific stimuli in our environment while ignoring others. This cognitive ability is crucial for functioning effectively in our complex world, where a multitude of sights, sounds, and experiences vie for our attention constantly. For me it feels like we are more contactable, more distractible and less focused than ever!
Selective attention refers to the process by which our brain selects certain important elements of our environment to focus on, filtering out less significant information. This can happen in various ways:
Focused Attention: Directing our focus to a single task or stimulus, ignoring irrelevant distractions.
Divided Attention: Attempting to focus on multiple tasks or stimuli simultaneously, which can often lead to decreased effectiveness in task performance.
Sustained Attention: Maintaining focus on a single activity or stimulus over a prolonged period.
The mechanism behind selective attention involves both the sensory organs and complex neural pathways. The thalamus, often referred to as the "relay station" of the brain, plays a pivotal role in regulating what sensory information is processed and what is disregarded.
The Importance of Mindful Focus
The ability to control our focus and be mindful of where we direct our attention has significant implications for our mental and physical health. Here’s why it’s important:
Mental Health: Effective selective attention can reduce the overload of information, which can decrease stress and anxiety levels. By focusing on positive stimuli, we can improve our mood and overall mental well-being.
Productivity: By concentrating our attention on the tasks at hand and minimizing distractions, we can enhance productivity and improve the quality of our work.
Relationships: Paying attention to social interactions and effectively interpreting non-verbal cues can lead to better relationships and social connections.
Strategies for Enhancing Selective Attention
Developing a more mindful approach to where we place our attention can lead to significant improvements in various aspects of life. Here are some strategies to enhance selective attention:
Meditation and Mindfulness: Regular practice can train the brain to focus better and manage distractions more effectively.
Setting Priorities: Clearly defining what needs attention and what does not can help in managing our focus.
Reducing Distractions: Organize your environment to minimize interruptions and distractions that draw your attention away from important tasks.
Regular Breaks: Taking breaks during long tasks can help maintain a high level of performance without succumbing to fatigue.
Conclusion
Selective attention is not just a cognitive function but a crucial skill that impacts our mental health, productivity, and interpersonal relationships. By being mindful of where we focus our thoughts and energies, we can significantly enhance our quality of life and well-being. It’s important, therefore, to cultivate practices that enhance our ability to selectively attend to the world around us, ensuring that we are not only effective in our daily tasks but also live a more fulfilled and balanced life.
02. TRAINING - Jonny Grayshon
Welcome to the final instalment of my 4 week mini series:
How to build the perfect training routine
Week 4 of 4 : Now what?
Once you’ve completed a consistent training block of 8-12 weeks and taken a deload week to help recovery, it’s a good time to re evaluate.
If your overall goal (see last week) remains the same, then you would stick with the similar methods but simply change the exercise selection.
This would create enough of a new stimulus to spring board new results.
If the goal is different then now is the time to completely mix up your training.
We have spoken a lot about the average Joe throughout this 4 week mini series.
I think the average guy should have a well balanced ability to lift, run, move well and look good.
Therefore it’s a nice idea to rotate through training plans and styles every 8-12 weeks.
If you’ve spent the last training block going heavy, try swithing it up to higher reps.
If you’ve been more explosive and power based, now try to build some endurance.
This hybrid approach gives you a chance to experience new training styles, not only to keep it interesting but to see what you like and how you respond physically.
I hope you’ve enjoyed this 4 part mini series and hopefully it’s given you some things to consider in your own training routine.
I’d love to hear about your progress, drop me a line at jonny@nxt45.com.
03. MINDSET - Mike Bates
Tap or Snap.
There are so many life lessons learned on the mats.
Of all the martial arts, Brazilian Jiu Jitsu holds a mirror up most closely to the character of the individual and tests their ability to endure, fail, lose and develop.
It’s something I have practiced regularly for over 23 years.
The apex of the art is applying a submission - a strangle, choke, joint break or muscle crush.
The recipient of the submission then either chooses to resist (usually until they either narrowly escape, break a limb or fall unconscious) or they choose to tap. By tapping out you are essentially submitting to the control and dominance of your opponent.
They win. You lose.
Or do you?
Master Carlos Gracie Jr once said that ‘There is no losing in Jiu Jitsu. You either win or you learn’.
What if we took that mantra with us into our businesses, our relationships and ourselves.
Too often people view defeat or a stumble as failure rather than an opportunity to refine and improve.
Failure, if viewed in this way, is the end of the road and there’s rarely a way back.
But if we reframe failure as a means of development it becomes a gift.
An opportunity to become better at the thing we are trying to do.
Better leaders, better fathers, better partners and better friends.
Giving up because things got difficult or didn’t go your way is failure.
Tapping out and continuing along your challenging journey is the humble man’s way of always winning.
It pays to tap before you snap.
04. QUOTE
"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable."
Socrates
05. TIP
On Thursday this week we saw the summer solstice marking the longest amount of daylight in any one day this year and officially the first day of astronomical summer (according to the Farmer’s Almanac)….about time!
Due to the cold and wet spring this year many of our flowers are late into bloom.
This not only delays the explosion of colour in our gardens, parks and countryside but is also having an adverse effect on our honeybee population - did I say I once kept bees???
The best way to promote the most amount of flowers over the summer is to deadhead.
Deadheading is the ‘snipping’ off of spent flower heads (ones that are past their best) as a means of encouraging new growth which may carry a second bloom of flowers later in the summer.
It prolongs the flowering season and results in healthier, bushier plants. A good thing all round.
To deadhead all you need to do is take a pair of sharp secateurs, hold the old bud in one hand and snip it off the main stem above a leaf node. Discard the off cuts in the compost bin to avoid any disease spread and sit back and enjoy more flowers in 6-8 weeks time.
Roses are a classic example of a species benefitting from regular (sometimes daily) deadheading. Having planted and cared for hundreds of English Rose varieties over the years I know that deadheading, along with pruning and mulching are the most important jobs to do in the garden - apart from sitting and enjoying it all.
(My Grandad used to say that the first thing to buy for any garden is a chair).
Have a great weekend.
We’ve released 10 new Z Bed glamping tickets to The Hundred 2024….get one before they’re all gone!
The Journal by NXT45
