The Art of Concentration by Harriet Griffey
Summary
Harriet Griffey’s The Art of Concentration is a compact exploration of how the brain works and how we can train it to focus better. Blending neuroscience, psychology, and practical exercises, Griffey explains the role of stress, environment, mood, and habits in shaping our ability to concentrate. The book encourages lifelong learning, mood management, and conscious control of thought patterns to strengthen concentration and protect brain health.
Key Insights
Environment influences concentration: Visual cues shape mental states—tranquil images and nature walks calm us, while busy or chaotic scenes induce stress.
Stress and the brain: Cortisol, the stress hormone, can damage the brain if unchecked. Reducing stress supports long-term mental health.
Lifelong brain plasticity: The brain remains adaptable throughout life. New challenges—learning languages, dancing, cooking, or playing instruments—stimulate growth.
Gradual challenges: Start with simple tasks that become progressively more difficult to strengthen mental capacity.
Brain waves and resonance: Alpha waves correspond to relaxation, aligning with Earth’s Schumann resonance—suggesting a natural link between calm states and concentration.
Nutrition matters: Glucose supports brain stability, while excess salt and sugar harm brain function.
Cognitive distortions (David Burns’ framework): Negative thinking undermines concentration. Common traps include:
- All-or-nothing thinking (“hero or nothing”)
- Overgeneralisation (“this always happens to me”)
- Discounting positives (focusing on flaws despite success)
- Catastrophising and magnifying minor issues
- Mind reading (“they don’t like me”)
- Self-blame (“it’s all my fault”)
Mood mapping (Liz Miller): We can consciously change our moods; awareness is the first step to breaking cycles of negativity.
Self-awareness is key: Recognising thought patterns, reframing negativity, and refusing to “bully” ourselves enhances concentration and resilience.
Top 5 Practices to Improve Concentration
- Shape Your Environment
- Look at calming images or spend time in nature.
- Avoid overstimulating, busy surroundings that trigger stress.
- Manage Stress and Protect the Brain
- Keep cortisol in check through rest, relaxation, and exercise.
- Reduce salt and sugar; maintain stable glucose for brain function.
- Exercise Lifelong Learning
- Challenge your brain with new skills—dance, languages, cooking, juggling, or music.
- Choose tasks that start simple and grow in difficulty to build capacity gradually.
- Reframe Negative Thought Patterns
- Watch for distortions: all-or-nothing thinking, overgeneralisation, magnifying flaws, or self-blame.
- Replace them with balanced, realistic thoughts to stay focused.
- Use Mood Awareness and Resetting
- Apply Liz Miller’s mood mapping: recognise and shift moods consciously.
- Break cycles of negativity by choosing more positive states.
Strengths
Accessible and varied: Griffey combines science, anecdotes, and exercises in a way that is easy to follow.
Practical applications: Suggestions like nature walks, learning new skills, and reframing thoughts are actionable.
Psychological depth: The integration of David Burns’ cognitive therapy and Liz Miller’s mood mapping shows how emotional control supports concentration.
Weaknesses
Surface-level treatment: Some topics (e.g., brain waves, nutrition) are touched on lightly and lack depth.
Broad scope: The book sometimes feels like a survey of ideas rather than a sustained argument about concentration.
Scientific accuracy: Certain references (e.g., Schumann resonance) are interesting but speculative rather than rigorously tied to concentration.
Reflections
I was struck by how strongly environment shapes mental state: simply looking at a peaceful picture can trigger relaxation. The reminder that the brain is plastic throughout life is motivating—it reframes concentration as a skill that can be strengthened at any age.
The section on negative thought patterns resonated with me the most. The distortions, such as discounting positives or magnifying flaws, are habits I recognise. Reframing them and remembering that I control my moods is empowering. Mood mapping adds a practical layer, offering a way to break cycles and reset focus.
Conclusion
The Art of Concentration is a useful, if broad, guide to understanding and improving focus. Its blend of neuroscience, psychology, and practical exercises makes it approachable, though some sections lack depth. The book’s lasting message is clear: concentration is not fixed but can be strengthened through stress management, mood awareness, and continual mental challenge.
Book Details
Title: The Art of Concentration: Enhance focus, reduce stress and achieve more
Author: Harriet Griffey
Publication Year: 2010
Genre: Psychology
Reference: Skylark 6. p. 32
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