Johann Hari

If all the energy people like me have put into shaming and starving ourselves had been put instead into demanding these political changes, there would be far less...misery.

Flow requires all of your brainpower, deployed toward one mission.

To pay attention in normal ways, you need to feel safe.

To recover from our loss of attention, it is not enough to strip out our distractions. That will just create a void.

You are living in a system that is pouring acid on your attention every day.

Our attention and focus have been raided, pillaged, and poisoned by huge external forces.

Many forces, both within ourselves and in the environment, stand in the way of flow.

Our society driving people to this point so often...

We’re very, very single-minded.

Sleep doubles your chances of remembering previously unremembered material.

Our attention is a kind of light, one that clarifies the world and makes it visible to us.

You are living in a system that is pouring acid on your attention every day, and then you are being told to blame yourself.

Stress is not 'something we impose on ourselves.' It is something imposed on you.

The Fragmentation of Attention

Johann Hari highlights how the constant barrage of information has led to what he calls a 'fracturing of attention.' This cascade of distractions has been accelerating with the growth of digital technology. For instance, the book compares daily data consumption jumps with 'drinking from a fire hose,' emphasizing our shift towards skimming over deep engagement. Hari notes, 'The more information you pump in, the less time people can focus on any individual piece of it.'

The Myth of Multitasking

The book challenges the notion that multitasking is effective, explaining through scientific insights that humans are inherently single-taskers. Hari describes how our attempts at multitasking, which he defines as rapid task-switching, result in lower productivity and more errors. He warns, 'If you're not fast, you're fucked,' highlighting a cultural obsession with speed that undermines our ability to focus deeply.

Impact of Environment and Childhood on Attention

The environment, including childhood experiences and trauma, plays a crucial role in shaping attention. The book discusses how exposure to pollutants and lack of free, unstructured playtime lead to attention issues. For example, environments like Finland, which prioritize open play, see much lower rates of attention problems. Hari writes, 'Children have needs—and it’s our job, as adults, to create an environment that meets those needs.'

The Trap of Surveillance Capitalism

The author critiques the business models of tech companies that thrive on capturing user attention through algorithms designed to exploit psychological vulnerabilities. Hari argues for a systemic change, stating, 'The business model can only be changed by regulation imposed on these companies by governments.' This shift could align technology more closely with the needs of users.

Rediscovering Flow and Focus

Reclaiming attention requires creating conditions that foster flow—a state of deep immersion in an activity. The book presents examples of how reducing distractions and focusing on single tasks can enhance creativity and satisfaction. Hari suggests, 'Flow makes you bigger, deeper, calmer,' advocating for the deliberate slowing down of life’s pace to experience more meaningful engagement with tasks.

Collective Action for Attention Liberation

Hari calls for a societal movement, an 'Attention Rebellion,' to reclaim focus from entities exploiting it. He parallels this struggle to past social movements, urging collective action to address systemic issues like economic pressures and the climate crisis. 'Human beings have never needed our ability to focus more than we do at this moment,' he emphasizes, recognizing the necessity of mobilizing efforts to tackle global challenges effectively.

Prioritize Deep Work

Set aside specific times for focused, single-task work, avoiding the lure of multitasking to enhance productivity and depth of engagement.

Create a Tech-Free Space

Designate certain areas or times in your daily routine to be free of digital devices, helping to nurture attention and reflection.

Engage in Regular Free Play

Encourage unstructured outdoor activities for children to bolster their focus and cognitive growth, akin to the Finnish model.

Advocate for Digital Regulations

Support initiatives and policies aimed at regulating tech companies’ practices to foster healthier digital environments and protect user attention.

Practice Mindful Consumption

Limit information intake by curating your media sources and practicing mindfulness to manage cognitive load and enhance understanding.

It whispers: the problem isn’t in the system; the problem is in you.

Our algorithms exploit the human brain's attraction to divisiveness.

Empathy makes progress possible, and every time you widen human empathy, you open the universe a little more.

We are not medieval peasants begging at the court of King Zuckerberg for crumbs of attention.

Cruel optimism takes it for granted that we can’t significantly change the systems that are wrecking our attention, so we have to mainly focus on changing our isolated selves.

Our algorithms exploit the human brain’s attraction to divisiveness.

Stress can cause structural changes in the brain with long-term effects.

If all the energy people like me have put into shaming and starving ourselves had been put instead into demanding these political changes, there would be far less...misery.

Flow requires all of your brainpower, deployed toward one mission.

To pay attention in normal ways, you need to feel safe.

To recover from our loss of attention, it is not enough to strip out our distractions. That will just create a void.

You are living in a system that is pouring acid on your attention every day.

Our attention and focus have been raided, pillaged, and poisoned by huge external forces.

Many forces, both within ourselves and in the environment, stand in the way of flow.

Our society driving people to this point so often...

We’re very, very single-minded.

Sleep doubles your chances of remembering previously unremembered material.

Our attention is a kind of light, one that clarifies the world and makes it visible to us.

You are living in a system that is pouring acid on your attention every day, and then you are being told to blame yourself.

Stress is not 'something we impose on ourselves.' It is something imposed on you.

It whispers: the problem isn’t in the system; the problem is in you.

Our algorithms exploit the human brain's attraction to divisiveness.

Empathy makes progress possible, and every time you widen human empathy, you open the universe a little more.

We are not medieval peasants begging at the court of King Zuckerberg for crumbs of attention.

Cruel optimism takes it for granted that we can’t significantly change the systems that are wrecking our attention, so we have to mainly focus on changing our isolated selves.

Our algorithms exploit the human brain’s attraction to divisiveness.

Stress can cause structural changes in the brain with long-term effects.