English subtitles for clip: File:Why is it so hard to stay focused.webm

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so

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how many times have you dosed off during

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the last few online lectures or meetings

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i will tell you how you can stop mind

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wondering

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why is it so hard to stay focused

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this is the university of the

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netherlands

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perhaps you recognize the situation

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you're sitting at your desk at home

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staring at the screen trying to pay

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attention

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your teacher is talking explaining some

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complicated subject that you only have

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understand

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or maybe it's your boss telling your

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colleagues the agenda for the week

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now you hear your name mentioned and you

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think

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wait

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what just happened the last five minutes

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it's a bit odd isn't it

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we know we should be paying attention

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but our mind goes somewhere completely

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else

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we don't choose to stop paying attention

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it just happens we don't even notice it

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right away most of the time

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my research lies in the domain of

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attention and perception

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and there we call this phenomenon mind

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wondering

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it's that moment when we stop paying

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attention to external stimuli

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sounds and visual objects

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and instead we focus on internal

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thoughts

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today i'm going to talk about why our

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minds wonder

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how we can become aware of it and what

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to do to stop our minds from

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mind-wandering

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especially when it's detrimental to the

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task at hand

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so pay attention

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and by the end of this lecture you'll

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understand why it's so hard to keep

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listening to your boss in those online

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meetings

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and maybe also how we can help people

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focus in the future

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first i would like to point out that

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mind wondering is not always a bad thing

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it actually has an important purpose in

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our lives

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think of any creative task

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if you couldn't let your mind wander

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freely it would be really hard to come

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up with new ideas

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when you're lying in bed in the evening

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almost falling asleep your

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head is probably full of ideas your

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thoughts are all over the place

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this is the moment when our mind is

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completely free to wonder

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another important task of mind wandering

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is to help us strengthen our memories

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when we receive new information our

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brain needs to process it it needs to

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make connections between the new

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information and things we already know

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it needs to make associations

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the information that is first only

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available in short-term memory needs to

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be stored in long-term

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memory this process is called memory

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consolidation

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to understand how it works think back to

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some emotional conversation that you had

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recently

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after the conversation finished did you

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just move on

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no probably in your thoughts you went

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back to that moment in the days after

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replaying that conversation in your mind

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that too is mind wondering

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and mind wondering here helps us create

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new memories

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how do we know that somebody is mind

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wandering

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the first challenge that we face in

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research on mind wandering is

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determining exactly when that moment

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happens

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when is that moment when our heads goes

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into the clouds while our boss is

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droning on in the background

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do you notice the exact moment when that

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happens

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you probably only realize a bit later

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that you were not paying attention

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and the first step in our experiments on

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mind wandering is to

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detect simple cues that help us detect

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that moment

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what we do is that during a task that a

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participant is performing we ask them a

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very simple question

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at this particular moment where you

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focus on the task or where you're off

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task thinking about something else

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for example we have participants in the

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lab perform a simple computer task while

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they're tracking a ball on the screen

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with their computer mouse

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now every now and then most of the time

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at random moments we stop the experiment

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and ask the participant to

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tell us whether at that moment they were

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actually

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focused on the task or whether they were

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off task

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the second step in this experiment would

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be that we would look for cues both in

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the behavior of the participant but also

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in the brain signals that we could

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associate with this episode of mind

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wandering we want to know what these

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cues are because they will help us

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detect

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that people are mind wandering before

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they themselves become aware of it

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we also want to use these cues to be

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able to draw their attention back to the

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task by presenting them with subtle

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reminders so-called nudging cues that

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might help them improve their

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performance

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but i'll come back to that later

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now we know from past experiments that

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eeg technology that's the technology

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that helps us measure brain waves

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can help us a lot here

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eeg that's

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when you have a bathing gap on your head

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with a bunch of electrodes

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maybe you've seen experiments like that

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now admittedly it's difficult to collect

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precise eg measurements in real life so

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we have to do this in a lab

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and in lab research we can detect when

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people are focusing on sounds and sites

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in their environment by measuring the

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brain's responses

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what's a little bit easier to implement

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in real life is the use of eye trackers

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to detect changes in eye movement

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why should eye movements be indicative

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of our thought processes

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some researchers call this the i mind

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link it turns out that there is a

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measurable difference in how our eyes

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move

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when we're actively engaged with a task

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and moments when we're mind wandering or

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daydreaming

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the difference lies in how frequently we

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blink

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how often our my eyes move

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and where and how long they fixate

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now in a computer-based task we can also

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use mouse tracking

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it turns out that people who are

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mind-wandering execute the

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mouse-tracking movement

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in a sluggish way with less purpose

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their trajectory the trajectory of the

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movement might deviate from a movement

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when they would be focused

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the more of these tools we can combine

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the better we can determine exactly when

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mind wandering occurs

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so with all these tools what have we

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found

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are we now able to tell that you're mind

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wandering during an online meeting or in

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classes

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i'm wondering has your mind wandered yet

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during this lecture

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now what's important to understand is

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that our brain wants to save energy it's

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trying to predict if the incoming

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signals are worth paying attention to

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now if you hear a very consistent and

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predictable sound your brain may decide

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that it's not worth paying attention to

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it's going to stay the same anyway

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think of this particular experience that

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many of us have you're in a room and

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there is a loud air conditioning unit

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in the background

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now somebody turns it off and it's only

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at that moment that you notice

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it's completely quiet

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it's only now that you realize how loud

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the air conditioning was

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your brain determined that the sound of

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the air conditioning was not interesting

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and it filtered it out

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now this is nice and useful for air

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conditioning actually imagine if we were

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not able to filter out these background

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noises

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the problem is that our brain applies

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the same trick to your teacher's voice

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if they have a very monotonous voice for

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example and they go on and on and on and

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on without breaks or interruptions

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even the most wondrous and fascinating

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secrets of the universe

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would still be hard to pay attention to

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your brain just treats the teacher's

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voice as background noise

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now there might be another reason

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why we are mind wandering when we want

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to focus

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maybe the task at hand is not rewarding

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enough given how much energy it costs

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so for instance a difficult lecture

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where we see no immediate gain

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listening to

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might be a moment when our brain decides

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that it's more rewarding to think about

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something else

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for example what should i have for lunch

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today

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that's a nice thought

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but it may be also that you're stressed

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out maybe there's an important deadline

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coming up and your brain thinks that

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it's more urgent to focus on the

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deadline

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than to be concerned about what's

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happening on the screen

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now this can even happen during

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conversations it's not just when we're

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listening to online lectures

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somebody might be telling you a boring

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story and you're not paying attention to

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it

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now we can detect this by analyzing

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different vocal features of your speech

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right after that

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how is that

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well because when we interact with

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someone we have the tendency to adapt to

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their patterns of speech

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normally we would match our speech in

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terms of our tone of voice

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pronunciation and speech tempo but if we

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are mind wandering during the

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conversation we're doing that less

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so since matching vocal patterns

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imitative behavior supports liking and

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affinity

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in social interactions we see that mind

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wandering can actually have a negative

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impact in this area as well

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so mind wondering can be

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counterproductive and if you've ever

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been driving on a highway only to have

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someone cut in front of you while you

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weren't paying attention

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you know it can even be quite dangerous

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so how can we prevent it

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firstly it turns out that mindful

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meditation practice can improve

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concentration

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even short breathing exercises can

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already help us in emotion regulation

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so that we don't think back to the

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emotional conversation from earlier but

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are able to let it go and focus on the

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task at hand

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secondly using small signals

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nudges to steer attention may be helpful

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for example if you're drifting off

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because your professor is going on and

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on and on and on

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we could detect that you're mind

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wandering with an eye tracker built in

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the screen

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and by

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using a small change of lighting on the

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screen or maybe playing a soft sound

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that would break the monotony of the

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teacher's voice

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we could bring you back in

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think back to the task with the ball

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do you notice how easier it is to track

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the ball's movement when the color of

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the ball changes

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it's these types of cues that are

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unpredictable

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so the brain doesn't filter them out

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that help us ensure that attention stays

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fixed on the external stimuli and

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doesn't turn inward

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this is likely the reason why some

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people use apps

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to help them studying these apps may

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play

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different kinds of noise or maybe

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natural sounds

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we know from experimental studies that

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noises like pain noise which sounds like

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this

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can improve attention to the task at

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hand

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now i hear you're thinking now well i'd

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rather not have someone track if my mind

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is wandering off during an online

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lecture i'll just live with a bad grade

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instead

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and that's understandable

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but if you're driving a car and the car

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could detect that you're paying

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attention or not paying attention

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in some situations that might save your

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life

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so

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how much of that did you pay attention

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to

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if i were to ask you now which parts of

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the lecture you focused on would you be

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able to answer why

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why did these parts stick in your memory

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maybe you noticed that there were parts

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of the lecture where i modulated my

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voice

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whereas others were presented with a

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little bit boring monotone pitch the

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light in the room changed due to the

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visualizations in the background and the

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camera shifted from one angle to another

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were these the moments you would

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remember the best

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all these things can play a role in mind

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laundering and the more we learn about

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when it happens the better we'll be in

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helping you

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get your focus back

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in the meantime maybe you can play some

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pink noise in the background when you're

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trying to pay attention or concentrate

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but also remember to let your mind

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wander every once in a while

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you know now that mind wandering helps

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with memory and with creativity

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thank you for listening

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[Music]

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you