Omit to Commit Research: Resources of Attention and Attitude

Omit to Commit is all about the resources needed to opt into (and out of) behaviors, such as time, traditions (individual or group behaviors), trust, and treasures. By regularly making and breaking habits, life becomes more fulfilling and satisfying. I’m drafting a book called Omit to Commit, and in 2023, I’m posting research on the 20th of every month.

Is attitude a resource? How about attention? Those are the two questions I asked myself this month, especially as I was not completely tapped out by last month’s analysis of a parallel resource of energy.

The goal of my book (and this website) is to find the tools and techniques people use for the pursuit of happiness, and if contentment is a cardinal goal of life, then attitude helps shape it. Sometimes emotions are fuel. I’ve written about different definitions of happiness before, including the East’s engagement and fulfillment and the West’s excitement and joy. For example, check out the resource of energy post here.

Getting fired up, whether it’s due to anger or excitement, often comes from adrenaline. Allowing this chemical to pump through your veins can be transformative, biologically and emotionally. As adrenaline courses through one’s veins, I believe one’s feelings may change from anger or fear to understanding and calm and that may translate to longer-term emotions. And yes, that means empathy and contentment may come from that initial energy.

Personally, my energy is usually full, and as far as I know, I am neurotypical (enough) and so I’m able to regulate my functions. Regulation comes from the intent of giving space, usually by myself, or with one or two close companions. This might be why people call me an “extroverted introvert” because I can bounce from activity to activity, person to person, and still be my reliable, present, aware self. Sometimes, I get overwhelmed and then start assigning my worth to how many relationships I’ve cultivated. Or how much work I got done.

If I had an attention disorder, this sustainable regulation would not be possible. Cognitive dysfunction in attention disorders sometimes looks like not being able to streamline the day-to-day. Results? Moodiness, brain fog, and even just stopping. Overwhelm is real for many of us, especially those with ADD or ADHD. (If you’d like to share your struggle with giving attention to your goals, let me know by filling out my habit form here.)

Mood and attention are linked to depression and anxiety, as well. Memory, executive function, and shifting feelings arise from energy and experiences. And behold, the psych student comes out: This may be due to a decrease of dopamine.

Regulating attention is no easy task in this dopamine-hungry world.

Quick hits of adrenaline come from what a human sees as attention-satisfying, such as screen time and sweet treats. That’s one reason why it is often so satisfying to fulfill an alert on social media; the task is completed. Yet on some level, I think most people know too much of these quick boosts of adrenaline (here, dopamine) have short- and long-term consequences on mental health, too.

Addiction has multiple looks, but the shifting landscape from physical to digital especially favors (hurts) young people, as their brains are not fully formed. Dopamine is a neurotransmitter that is triggered by such concoctions like sugar, screens, vices, and quick wins. That’s instead of the slow work that the pursuit of happiness (engagement, via another happy chemical, serotonin) usually requires. Mania may result in an intense surge of dopamine, too.

If we’re only working, playing, and living for the quick hits, energy is consumed by these actions, altering mental wellbeing.

Sucking energy instead of fulfilling energy is a hard pill to swallow. Formerly hunters and gatherers, dopamine was used for basic human functions, ultimately to protect our own.

Where was the pursuit of more (presence, life, joy)? More people, more feeling? Who know if those questions were asked. Probably survival was key, then satisfaction.

Maslow included socialization as the basics for survival, along with food, drink, and shelter. But he didn’t articulate wants either. And I believe that’s what dopamine does best, and where motivation (whatever that is) chemically comes from: the drive to do, the desires to seek, the willpower most crave.

Let me be clear: I’m not saying more dopamine is the answer for procrastination or fulfillment. That’s mania, and that chemical usually fires up and out quickly. Instead, I am saying dopamine tells the brain to focus on whatever is triggering that surge of energy. (No wonder I am addicted not to pleasure but to the doing itself. I’m lucky to keep feeling that surge of energy but more on that later.)

Scientists first thought dopamine was pleasure-seeking. In reality, it’s the doing-seeking.

Spikes of dopamine will keep calling, begging you to answer or fulfill their flashy, customized, or needy wish. And if you’re on survival mode, it doesn’t matter if it’s 2am or 11:36am. If you’re still scrolling on social media, for example, most brains literally cannot compute that it’s bed time because that task (of scrolling or whatever) will never be incomplete. Algorithms are engineered that way, and your brain is built to complete or accomplish whatever it is working on, when it’s on survival mode. Even if that sucks your energy out. Irritation, restlessness, and anger are natural responses to survival mode. It’s intoxicating, not unlike addiction.

So, what tools can we use? (And full disclosure: I am not a doctor! I don’t have all the answers. Spoiler alert: No one does.) Fulfilling an urge comes from recognizing triggers and cues, and one goal in all my work is to make these alerts relatively easy to accomplish and fun. So let’s get started:

Set up a single space just for the goal.

Smartphones are tools that aren’t going away anytime soon, so it’s okay to have screens as part of the goal you’re working on. Even if it’s a double-edged sword, my hot take is that tech is generally useful. Tech is for use, no? Just recognize that many modern tech tools are made to be addictive. Whether it’s time just for yourself or in a group, recognize how the tech is deferring your attention. But please, also find a “home” for your tools once once you’re done.

If you’re working toward a goal that involves tech, I also recommend finding non-techy, single-use items to replace some of the functions. That way, you’re less likely to reinstate the trigger. Calculators. Alarm clocks. Notebooks. They all still exist. For me, my handmade crapbook has been a fun return to physical papers without being overly clunky but still documenting memories. (The same thing is true for one-use spaces to cultivate joy, too, such as reserving ice cream just for the beach. This space preservation really helps me savor the sweet treat.)

And as I have worked on all year, create time and spaces just for yourself. Returning to the self that doesn’t need the incessant cues might mean going back to your child self. Think back, what did life look like when you did not consider how you presented yourself to others? For me, that means stewing on life before social media. Digital natives, I’m kindly asking, what can you do just for you? Honor, work on, and express that self!

Introspect: What or who grabs your attention when life feels uncertain?

Check your compulsions. What or who do you turn to when life feels confusing, lonely, or unfulfilling? When you need extra motivation? These are difficult questions, often related to the feeling of (lost) control. When we feel powerless, it’s important to remember that pleasure, socialization, and skill-building are often universal ways to gain a little bit of contentment again, especially when working on goals. And when we work on those universal things, more happy chemicals come, too, such as serotonin and endorphins.

Cultivating relationships and sharing environments where values are mutual creates bonding moments. Even deeper still, people and places help shift attention, attitude, and adrenaline. I’ve written about environments extensively, but it is fascinating to learn that past hits of dopamine ready and prepare our brains, triggering it’s time to satisfy that craving. No wonder I want coffee as soon as I get to work, but I am usually okay without caffeine on the weekends!

I’m also big believer in documenting, just for yourself. Not social media sharing or blog posting but journal writing, just for me. I recommend keeping track of moods – before, during, and after – of people and places. If the crossroads of attention, attitude, socialization, and goals intrigue you, please let me know! I’m considering developing something non-technical or automated to document all of this mood work!

In all of this work, recognize how attitude and attention make us mere mortals more than robots. Yes, machine learning is indeed learning rapidly, but our abilities for feeling and fulfilling are distinctfully human. What fuels you? Who and where, too? Let me know in the comments!