Paying Attention to Attention
The Three Attention Systems And How They Work
Hello, Curious Minds!
How are you all doing? Hope the longer days are bringing you some extra light, in more ways than one, this Spring.
This week, I’ve been diving into a fascinating paper by Michael Posner and Mary Rothbart that explores how attention actually works in the brain. Spoiler: It’s not just about "focusing harder" - in fact, attention is controlled by three different brain networks, each with a unique role.
Below, I break down the key insights and what they mean for how we manage attention in daily life.
The Three Attention Systems in Your Brain
Attention isn’t a single function - it’s a complex network of systems working together. The study highlights three key networks that shape how we focus:
🔹 The Alerting System – Keeps us awake and ready to process new information.
🔹 The Orienting System – Helps us shift focus to important stimuli.
🔹 The Executive Control System – Helps us stay focused and block out distractions.
Each system is powered by different neurotransmitters:
🟡 Alerting → Norepinephrine (maintains readiness)
🔵 Orienting → Acetylcholine (guides focus)
🟢 Executive Control → Dopamine & Serotonin (regulates deep thinking & self-control)
Why Do Some People Struggle More with Attention?
Not everyone’s attention networks work the same way. The study explains how differences in brain connectivity impact focus and distraction:
🧠 ADHD – Weaker executive control makes it harder to filter distractions, leading to impulsivity.
📈 High Performers – Stronger executive networks allow for deep focus and task-switching agility.
⚡ The Role of Stress & Fatigue – Chronic stress can overload the alerting system, leading to brain fog.
The study also shows that attention isn’t just about what we focus on - it’s about what we ignore. Strong attention skills mean we can block out irrelevant information, helping us think more clearly.
Can We Train Ourselves to Focus Better?
Because attention relies on neural networks, we can train these systems to work more effectively:
✅ Mindfulness & Meditation – Strengthens the executive control network, improving focus.
✅ Strategic Breaks – Helps the alerting system reset, preventing burnout.
✅ Task Prioritisation – Reduces cognitive overload by focusing on one attention system at a time.
Listen to the Discussion on the Podcast
Franck’s Five:
Before we go, here are five questions on this week's theme of "attention" :
1️⃣ Which of your attention networks do you rely on the most in your daily life - alerting (sustaining focus), orienting (shifting focus), or executive (managing conflict)?
2️⃣ How well is it serving you right now?
3️⃣ When you're under stress or pressure, which attention system do you notice becomes less effective - your ability to stay alert, switch focus, or override distractions? What have you tried to strengthen it?
4️⃣ How might your natural temperament or childhood experiences have shaped the way your attention systems function today?
5️⃣ What’s one small shift you could make this week to train your attention? Perhaps reducing overstimulation, practising single-tasking, or reflecting on distractions instead of resisting them?
We often think of attention as one skill, but the research shows it’s actually a dynamic system of networks. The better we understand how these systems work, the better we can train ourselves to focus when it matters.
What do you think? Do you notice different types of attention in your daily life? How do you improve your attention span? Hit reply and let me know your thoughts!
Until next time, keep curious, keep exploring.
~ Franck
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