One Hour of Daily Meditation Sharpens Attention
People of all ages could probably use better skills for paying attention, but attention decline is something that seems to be particularly related to the cognitive decline seen with aging. Biohackers and nootropics users should not only be looking to improve their present, but also further down the road; because no one wants to feel like they were at their peak performance and watch it slip away. What can you do in one hour that can make a long-lasting impact on your ability to pay attention as you age? The answer may surprise you!
The new way to sharpen your attention is through meditation. Mediation is a meta-cognitive activity that’s found in Buddhist meditation practices—but before you compare yourself to someone who has spent a lifetime practicing meditation, consider recent studies in real-world people whose attention has been improved.
Meditation Enhances Perception
There is compelling research to support developing mindfulness as a tool to improving attention. A study from 2010 found that meditation improved attention and even the ability to distinguish small differences in visual information in healthy adults 21-70 years old, regardless of any previous exposures to meditation in the past. It confirmed previous research that found learning to train your mind to nonvisual perceptions, like focusing on your breathing, enhanced visual perception afterwards. The good news is that a long-term meditation practice leads to a greater increase in sustaining that attention, too!
The good news doesn’t stop there: a 2018 study found that meditation made an impact on attention up to 7 years later. Adults aged 22-69, who initially attended meditation retreats for training, were monitored as they continued their individual meditation practices. Tests and assessments followed the intervention, conducted at 6 months, 1 ½ years, and finally 7 years later.
Long-term Effects of Meditation
The study factored in post-training meditation time, recognizing not everyone can attend meditation retreats, ensuring broader applicability. Individuals experiencing the greatest cognitive improvements in sustained attention and response inhibition at the 7-year mark meditated about an hour daily, a feasible goal for most.
Moreover, committed older adults in meditation appeared to bypass age-related cognitive declines that typically manifest. Older people not meditating for 7 years displayed cognitive changes many wish to evade.
One hour a day of meditation can mean serious gains for your attention and protect your brain as you age. Focusing inward can heighten awareness of the world, a fascinating revelation about the connection between our sensations and perception. As the old saying goes, as within, so without.
Further Reading
MacLean, Katherine A et al. “Intensive meditation training improves perceptual discrimination and sustained attention.” Psychological science vol. 21,6 (2010): 829-39. doi:10.1177/0956797610371339
Zanesco, A.P., King, B.G., MacLean, K.A. et al. Cognitive Aging and Long-Term Maintenance of Attentional Improvements Following Meditation Training. J Cogn Enhanc 2, 259–275 (2018). https://link.springer.com/article/10.1007/s41465-018-0068-1
Also read our blog on Top 7 Nootropic Adaptogens to Conquer Anxiety and Stress
