Difference between revisions of "Distraction"

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== Key claims ==
 
== Key claims ==
  
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*[[A distraction can be defined as an urge to avoid the present task in order to reduce the effort required]].
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* People with anxiety have a high motivation to change.
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*[[Distracting impulses are also subject to sensitization and habituation]].
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* [[A distraction can be defined as an urge to switch tasks.]]
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*[[Distractibility is not a permanent trait]].
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* [[Distractibility is not a permanent trait.]]  
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*[[Distractibility is a state of training]].
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* [[Distractibility is a state of training.]]  
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*[[Some people develop certain habits with less training than others]].
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* Some people develop certain habits with less training than others.  
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*[[Learning to feel the urge of the distracting impulse makes habituation easier]].
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* There are no people who necessarily give in to distractions.  
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*[[Emotions are best processed when felt in the chest]].
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* A distraction is an urge to switch tasks
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*[[Traction in a task is when your level of engagement for the task matches the effort required]].
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* [[When working you are using two systems of attention: task attention vs. predictive attention.]]
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*[[With enough engagement, you attain flow]].
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* Task attention uses your central executive function network.  
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*[[Distraction occurs when you try to lower the effort the task requires, which produces disengagement]].  
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* [[Predictive attention, also called default attention, uses the default mode network.]]  
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*[[Disengagement from the task, coupled with high effort required, is seen in states of hyperfocus and automation]].
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* Task attention works in the present moment: this present step.
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*[[Feeling an emotion or urge sends a “message received” signal through the same vagus nerve back to your amygdala]].
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* Predictive attention concerns the past or future: the next step.
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*[[The most crucial distinction within types of attention is task attention vs. predictive (or default) attention]].
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* We have deliberate and automated appraisals.
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*[[Task attention uses your central executive function network]].  
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* We also have deliberate (task) and automated (predictive) attention.
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*[[Predictive attention, also called default attention, uses the default mode network]].
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* A distraction is when your predictive attention automatically takes you off the path you deliberately set for your task attention.  
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*[[Task attention works in the present moment]].  
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* The pull of predictive attention is a function of the salience of the next step.
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*[[Predictive attention concerns the past or future]].  
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* Salience is produced by reinforcement.
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*[[The main content of predictive attention is unfinished business]].  
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*[[Traction comes from these two modes of attention working together]].  
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* Mirroring anxiety, how salience is generated:
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*[[This working together of the two modes of attention produces flow]].  
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** Giving in to distractions trains your nucleus accumbens to label things as salient.  
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*[[We have deliberate and automated appraisals]].  
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** [[The nucleus accumbens detects salience.]]  
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*[[We also have deliberate (task) and automated (predictive) attention]].
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** The nucleus accumbens creates the craving upon detection.
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** The nucleus accumbens watches your response.  
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** Avoidance retrains the nucleus accumbens to be less triggerable: habituation.
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** While avoiding a salient trigger, the craving level will increase, peak, and decrease as long as the avoidance behavior is maintained.
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** Further approach trains your nucleus accumbens to be more triggerable: sensitization of salience.  
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** Giving in to a distraction reinforces the distractor, making it more salient for the future.  
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* The reinforcement of distractors involves both negative reinforcement (relief) and positive reinforcement (enjoyment of distractor).
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* The greater the reinforcement, the greater the salience generated by giving in to distractor, so the more distracting it is the next time (sensitization).

Latest revision as of 04:32, 17 December 2020

Key claims

  • Mirroring anxiety, how salience is generated:
    • Giving in to distractions trains your nucleus accumbens to label things as salient.
    • The nucleus accumbens detects salience.
    • The nucleus accumbens creates the craving upon detection.
    • The nucleus accumbens watches your response.
    • Avoidance retrains the nucleus accumbens to be less triggerable: habituation.
    • While avoiding a salient trigger, the craving level will increase, peak, and decrease as long as the avoidance behavior is maintained.
    • Further approach trains your nucleus accumbens to be more triggerable: sensitization of salience.
    • Giving in to a distraction reinforces the distractor, making it more salient for the future.
  • The reinforcement of distractors involves both negative reinforcement (relief) and positive reinforcement (enjoyment of distractor).
  • The greater the reinforcement, the greater the salience generated by giving in to distractor, so the more distracting it is the next time (sensitization).
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