Difficulty Focusing? How To Hack Your Brain Into Focus Mode With Little Effort!
- Nat Harrison
- Aug 2, 2024
- 7 min read
Updated: Mar 25
WHY ALPHA BRAIN WAVE MUSIC IMPROVES YOUR PRODUCTIVITY AND THE SCIENCE BEHIND IT
Disclaimer: The tools in this post were developed for myself and my career coaching clients to help them be happier, healthier and thrive at work. Be gentle with yourself while reading this - change comes from a place of curiosity, awareness and compassion, not self-blame and shame.
DO YOU STRUGGLE WITH FOCUSING ON ONE TASK OR KEEPING YOUR FOCUS FOR LONG PERIODS OF TIME?
I know I do, and something that has helped me over the last six months is listening to Alpha Brain Wave music (also known as Binaural Beats). I use this to get me in the zone and can hack me into a ‘Flow State’.
In this post, we'll cover:
1) Why we're having a hard time focusing now more than ever
3) The science behind Alpha Wave Music
4) The benefits of Alpha Waves and the Flow State
6) Why adding alpha waves to your morning routine is a great alternative to meditation
7) Something to add to your morning routine - a gift from me to you
8) A recommendation of my favourite
Binaural Beats playlist
WHY IS IT SO HARD FOR US TO FOCUS THESE DAYS?
According to Northeastern University in Boston, USA, we are less focused than ever before, as “the average time that a person can focus on one thing has dropped from around 2½ minutes to around 45 seconds.”
It’s completely understandable in these digital times, isn’t it? There’s so much information being created and shared. More content means more topics competing for our attention at once, making us switch focus more quickly from one to another and reducing our attention span day in and day out. Social media short videos are compounding this, but the feel-good dopamine hit we receive is addictive!
This isn't good news when we need to focus on reading or writing something lengthy. I have many clients who say they're just not as productive as they used to be, and I think we all had a shared 'aha' moment during lockdown when many of us realised just how much more productive we could be working from home without the distractions of a busy office.
And if you have ADHD (or any type of Neurodivergence), focus is an experience of extremes, sometimes an elusive concept which is out of your reach, and other times, hyperfocus mode just comes along unexpectedly, where your focus is so intense that you forget to have lunch or even go to the loo!
WHAT'S A HACK TO HELP YOU FOCUS?
Listen to Alpha Brain Wave music in the background whenever you want to focus on one thing. Also known as Binaural beats - you can find hundreds of these playlists on Spotify (or another streaming service)
To get the best results, you need two different tones in each ear, so it’s best to use headphones.
I personally find them very calming and often put them on a loudspeaker in the morning whilst the kids and I are getting ready - I have noticed mornings run smoother with them.
WHAT'S THE SCIENCE BEHIND ALPHA BRAINWAVES?
Brain waves are essentially the electrical signals in our brains. When a group of neurons speaks to another group of neurons (via a burst of electrical pulses), it creates a wave-like pattern. These waves are measured in speed cycles per second (or frequency), which is measured in Hertz (Hz)
The patterns of our brainwaves affect how we show up in our daily lives. Our decisions, our productivity and our moods. They also trigger the release of hormones and chemicals and our physical reactions. I’m sure you’ve all heard of fight or flight - brainwaves are involved in this process too.
Brainwaves are associated with different brain activities and can take us from one state of consciousness to another. Some are beneficial; some are not so helpful. Alpha waves, in particular, are typically produced in the frontal and occipital cortex at the back of the head and fall somewhere between a relaxed light sleep state and being awake and alert.
“Good, healthy alpha wave production promotes mental resourcefulness, aids in the ability to coordinate mentally, and enhances the overall sense of relaxation and fatigue. In this state, you can move quickly and efficiently to accomplish whatever task is at hand. When Alpha predominates, most people feel at ease and calm.” - Science Direct
Alpha waves induce feelings of calm, increase your creativity and boost your ability to process and retain new information. If you have ADHD, this is a great way to help you keep emotional dysregulation at bay.
Alpha wave music / binaural beats are designed to help you enter the Flow State, which puts you in a mental state that allows deep work with less effort.
So, what’s the difference between the different brainwaves and states, and what makes alpha waves so special?
BRAINWAVES AND THE FLOW STATE EXPLAINED
Without diving too deep into the science behind each brainwave, here are the five core waves that trigger different states of consciousness throughout the day.
Delta: This is a deep state of dreamless sleep, characterised by the slowest brainwave frequency.
Theta: These brainwaves are produced when you’re sleeping lightly or very relaxed - a sleep state, but not quite there yet.
Alpha: These are produced when you’re not entirely focused - you feel calm and relaxed and switch easily between tasks.
Beta: These brainwaves hit you faster when you’re wide awake and focused. They’re the waves for decision-making and carrying out activities throughout the day.
Gamma: The fastest of the five, these brainwaves support your ability to process information, learning and boost your problem-solving skills.
Each brainwave is measured in Hertz (Hz), ranging from 4Hz to 35Hz. Looking at what each wave does, where is the best place to be?
Research has shown that Alpha waves play a huge role in reaching the Flow State. This is a state in which our brains become more relaxed, reducing bodily tension and improving processing efficiency. In 2008, John Hopkins neuroscientist Charles Limb found that the part of the brain linked to fear, doubt, and the other negative feelings we enjoy so much - deactivates entirely while in the flow state.
Being in a Flow State reduces stress, allows us to focus and complete tasks, and speeds up processing. It can also trigger the release of dopamine, endorphins and serotonin - the feel-good hormones that boost performance, creativity, and motivation and help us maintain a good mood. Let’s look at the full scope of benefits below.
THE BENEFITS OF ALPHA WAVES AND THE FLOW STATE
The benefits of entering the flow state and listening to alpha-wave music are excellent when considering the bigger picture. While each brain state serves a different purpose, the flow state seems to be the best place for productivity and overall well-being.
Just for your well-being alone, this state:
Helps you relax by reducing stress and anxiety, allowing you to focus on the task with confidence.
Gives you mental clarity, allowing you to focus and boost your productivity and efficiency.
Stimulates creativity and problem-solving skills, making it easier to complete tasks and switch quickly.
Improves your cognitive flexibility and adaptability to situations and changes.
Releases the feel-good hormones mentioned previously to support your overall mental health. And let's face it, who doesn't want to reduce stress, increase productivity, and have the ability to switch between tasks easily?
If this is anything to go by, it’s clear that Alpha-wave music and binaural beats can improve your mental health and daily life by resetting your nervous system. Working from a place of flow and alignment, rather than anxiety, makes tasks more manageable and focus more accessible, allowing for greater creativity and expression in our work.
WHY ADDING ALPHA WAVES TO A MORNING ROUTINE IS A GREAT ALTERNATIVE TO MEDITATION
And how can you add Alpha Waves to your Morning Routine?
As I said above, as part of our morning routine, I play Alpha Wave music for my kids. It means they are much calmer (most mornings, at least) and more likely to engage in mindful activities like drawing or colouring.
Adding Alpha Wave Music to your morning routine can serve as a substitute for meditation, helping regulate your nervous system by activating specific brain areas. It is hugely beneficial if you struggle with dysregulation in the mornings, if you’re an ADHDer like me, and have days where it’s just really challenging to focus. They’re also great if you’re just not a morning person!
Personally, I think they are a great way to kickstart your day before school or work, and I recommend creating a morning routine to help calm your nervous system and prepare you for the day ahead. If you’re unsure where to start, look at my post on ‘The Miracle Morning’ by Hal Elrod and the SAVERS technique here.
READ ON FOR MY FAVOURITE BINAURAL PLAYLIST
I previously touched on Alpha waves in my post "Tried and Tested Tips for Emotional Regulation", but I wanted to dive deeper into them for this post, and as someone with a background in physics, understanding the science behind habits helps make them stick.
NASA recommends listening for at least 12 minutes a day using headphones.
As the flow state creates a slower rhythm, 7.5-14Hz is the perfect speed for peak performance.
Higher or lower can trigger procrastination or overwhelm, so it’s best to stay within that range when listening.
Why not try it and see how it impacts your focus and performance over the next three weeks? Here's a link to a great playlist - I'd love to hear about your experiences in the comments below!
ABOUT CAREER COACH NAT HARRISON OF AYAMA COACHING
Hi, I am Nat. I help people become more fulfilled and happy in their working lives by aligning their careers or businesses with their skills, values, and interests and helping them overcome barriers to making the desired change.
I am also a trained ADHD coach. I work with neurodivergent people who want to harness their brains to improve their relationships with themselves.
Book a FREE consultation below if you would benefit from some coaching on your work life.
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