Several years ago, there was an overnight sensation that took over classrooms and playgrounds. All of a sudden, little plastic and metal hand-held spinners showed up everywhere! They came in various colors and different sizes and were in such high demand, that they were sold out across the board. It shocked me at the time, because I recall wondering how something could become so popular, in all parts of our country, without any advertising or promotion. How was it that school kids in Texas were as obsessed with these little devices as their counterparts on the east coast? The Fidget Spinners created such a distraction in schools, that almost as quickly as they appeared on the scene, you started hearing about them being banned. I am not sure what my sons have done with their Fidget Spinners, but I know exactly where my cute little pink one is (yes, I got one too)...it is kept in the top drawer of my desk.
Whether you followed it closely or not, you were probably aware that recently there was an impeachment trial going on. The Senators were under a strict no-talking policy and a ban on electronics. One of the things that you may have heard is that the legislators had trouble staying awake and focused during the many hours of testimony. In an attempt to rectify this situation, Senator Richard Burr of North Carolina got a hold of a large supply of Fidget Spinners and passed them out to his colleagues. Cameras were not allowed during the proceedings, but sketch artists released drawings of the fidget spinners which took up residence on many desks. Some legislators were seen spinning them on their desks, others were using them as they were designed to be used, spun between the fingers to relieve stress and/or boredom and to improve concentration. As I mentioned earlier, schools all across the U.S. banned the toys after they proved to be a distraction among students.
What do you think? Do you think that fidgeting helps to keep you focused or does it lead to distraction? “Stop fidgeting.” It's a phrase as old as time, isn’t it? You may recall your parents or teachers saying it to you or perhaps you said it to your own children. There is actually a science behind fidgeting and many studies have been conducted to research this topic. Studies have shown that we tend to fidget while our mind is wandering during a task and that people who regularly fidget are generally more prone to mind wandering and daydreaming. You don’t need a scientist or a researcher to tell you that if your mind wanders, you are likely to perform more poorly on whatever task you are doing. This means that fidgeting could indicate an attention problem, but there are also studies that show that it just might be the solution! Research has found that people who are allowed to doodle while involved in a work phone conversation or meeting are able to recall more facts later than those who weren't. Cognitive research suggests that fidgeting is a self-regulation mechanism to help us boost or lower our attention levels depending on what is required, either calming or energizing us. So fidgeting could actually provide the physiological stimulation needed to bring our attention and energy to a level that allows our minds to better focus on the task at hand.
Then there’s the Pomodoro Technique, a time management method developed by Francesco Cirillo in the late 1980s. The technique uses a timer to break down work periods into intervals, typically 25 minutes in length, separated by short breaks. Each interval is known as a pomodoro, from the Italian word for 'tomato', named after the tomato-shaped kitchen timer that Francesco used when he was in college. Steve Jobs was a believer in the power behind this method. He was known for often getting up from his desk and for having walking meetings. Many of his and his company's best ideas were hatched while briskly walking and talking. It makes perfect sense when you think about it - as your body moves, your brain grooves. You have heard it said a lot lately - "sitting is the new smoking". Neuroplasticity is created when you move which is good for your head because the blood flow gets to your brain. So the Pomodoro technique of getting up and moving every 25 minutes is great for your creativity and your focus. The ultimate proof that there is a mind-body connection! You don't need a timer shaped like a tomato to make this happen. Use your phone as a handy reminder to get up and groove.
The theme for my Qi Gong classes this week is FINDING YOUR FOCUS. We are using movement to help us to get grounded, balanced and to pump blood to the brain. My students tell me all the time that they feel more clear-headed and invigorated after a 60 minute Qi Gong workout session. You will never hear me saying “stop fidgeting”....quite the contrary...I am always encouraging movement. Lately, my biggest concern is ANTs! I want my students to kill their ANTs! Before you call PETA on me...I am not talking about insects. ANTs are our Automatic Negative Thoughts. The average human brain has over 60,000 thoughts per day, the majority of which are negative. It is hard to stop automatic negative thoughts from entering your mind. More often than not, we are completely unaware that we are even thinking them. They seem to just appear out of nowhere and we are unable to control them. The point is that you are in control of what you are thinking. Self talk matters -your mind is always eavesdropping on your self talk. My son’s wonderful kindergarten teacher used to say to her students “Be careful when you say that you can’t do something, your brain will believe you.” It’s not just a problem for kindergarteners, adults do it also. We often have a case of the “too’s”...as in, I’m too old, I’m too overweight, I’m too weak. Sometimes it’s the “not’s”...I’m not young enough, not smart enough, not strong enough, not thin enough. ANTs can make you feel anxious, sad, depressed, shameful, angry or even guilty. They can change your mood and affect your behavior. Our automatic negative thoughts can and will prevent us from living our best lives.
It is time to start killing the ANTs! Start by first noticing that you are doing it. Pay attention to when they occur, where you are and who you are with at the time, and what you are feeling. Try to pinpoint your exact emotions. Become alert to the negative thoughts and use positive self talk to stop the ANTs in their tracks. Even adding a 3-letter word can make a huge difference. “I can’t do that...YET!” There is a lot of hope and power in that small word!
If you will allow me to give you a homework assignment this week, I will let it be “student’s choice.” Choose to do one of the following things to help you to feel better this week:
1)Go ahead and buy yourself a "tomato timer" and take those much needed brain breaks every 25 minutes.
2) Get yourself a fidget spinner and see if your focus improves.
or 3) An even easier and better solution, no supplies required - start killing your ANTs!