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We have come to believe that the human brain is a master navigator of the
river of information that rages steadily all around us. And yet we often feel
challenged when trying to fulfill even fairly simple goals. This is the result of
interference—both distractions from irrelevant information and interruptions
by our attempts to simultaneously pursue multiple goals. Many of you may
now be glancing accusingly at your mobile phone. But before we place any
blame on this potential culprit, it is critical to understand that our sensitivity
to interference, or what we will refer to throughout this book as “the Dis-
tracted Mind,” was not born out of modern technology. Rather, it is a fun-
damental vulnerability of our brain. Consider these three scenarios, which
could just as easily have happened to you today as over a hundred years ago:
• You step into your kitchen and open the refrigerator (or icebox), and your
mood sinks as you realize that you have absolutely no recollection of what it
was you wanted to retrieve. How is this possible? Surely you can remember a
single item for the several seconds it took you to arrive there. A bit of intro-
spection and you realize that this was not the result of a pure “memory” glitch,
but rather the result of interference—you were distracted from your goal by
intrusive thoughts of an upcoming meeting.
• You sit at a meeting, staring at your colleague across the table in a crowded
restaurant (or watering hole), struggling to follow her story. You can hear her
just fine, but it seems that your brain keeps getting hijacked by the chatter of
the room around you, even though you are desperately trying to ignore these
distractions.
• You walk home from the meeting through an unfamiliar part of town, but
instead of focusing on your route you keep thinking about your conversation;
the next thing you know you have lost your way. Interruption generated by
your own mind derailed you from successfully accomplishing your goal.
4 Chapter 1
functioning with interference. This interference has a detrimental impact on
our cognition and behavior in daily activities. It impacts every level of our
thinking, from our perceptions, decision making, communication, emo-
tional regulation, and our memories. This in turn translates into negative
consequences on our safety, our education, and our ability to engage suc-
cessfully and happily with family, friends, and colleagues. The magnitude of
the impact is even greater for those of us with underdeveloped or impaired
brains, such as children, older adults, and individuals suffering from neuro-
logical and psychiatric conditions. If we hope to successfully manage inter-
ference, we first must understand its nature.
5 Interference
Goal Interference
Internal External
Figure 1.1
A conceptual framework of goal interference that can be generated both internally
and externally, and can be elicited by both goal-irrelevant information (distractions)
and multitasking (interruptions).
6 Chapter 1
surrounding sights, sounds, and smells that are irrelevant to your goals, as in
the following situation.
You are listening to your friend when you hear your name mentioned at a table nearby.
Even though you already heard it before and are sure that they are not referring to you,
hearing your own name captures your attention against your will and shifts your focus
away from your goal.
And so, in a manner similar to what occurs when your mind wanders,
information that is irrelevant to your goals can result in interference that
we refer to as external distractions. Even if it is clear to you that external
distractions will derail your conversation—and you are resolved to ignore
them—they still often penetrate your mind and divert your attention away
from your goals, thus diminishing your performance.
Interruptions are the other major source of goal interference. The dif-
ference from distractions is that interruptions happen when you make a
decision to concurrently engage in more than one task at the same time,
and even if you attempt to switch rapidly between them. Just like distrac-
tions, interruptions may be generated internally or externally. To appreciate
an internally generated interruption, let’s revisit the conversation you were
having with your friend.
The conversation has become much less interesting to you. And so, you decide to fragment
off a bit of your focus and direct it toward thinking about how your boss perceives your
efforts at work, all the while attempting to maintain the conversation with your friend.
7 Interference
have independent goals. The word “attempting” is used here because, as you
will see later in the book, multitasking may be the behavior you decide to
engage in, but when it comes to what actually occurs in your brain, the term
“task switching” is a better description.
Interestingly, the actual content of goal interference can be the same
for distractions and interruptions. In our example, thoughts of your boss’s
impression of your work quality were the source of interference for both
internal distraction and interruption, and an overheard conversation was
the source of both external distraction and interruption. What distinguishes
distractions from interruptions are your intentions about how you choose
to manage them; either you attempt to ignore them and carry on with your
original goal—distraction—or you engage in them as a simultaneous, sec-
ondary goal—interruption. Despite both of these being types of goal inter-
ference, different brain mechanisms underlie the performance impairment
they generate, as we will discuss later.
8 Chapter 1
The sheer magnitude of our impressive goal-setting abilities has resulted in
the conditions necessary for goal interference to exist in the first place.
Our proficiency in setting goals is mediated by a collection of cognitive
abilities that are widely known as “executive functions,” a set of skills that
include evaluation, decision making, organization, and planning. But goal
setting is only half the battle. We also need specialized processes to enact all
those lofty goals. Our ability to effectively carry out our goals is dependent
on an assemblage of related cognitive abilities that we will refer to through-
out this book as “cognitive control.” This includes attention, working mem-
ory, and goal management. Note that our ability to set high-level goals does
not necessarily mean that it is inevitable that we are overwhelmed by goal
interference. It is conceivable that the goal-enactment abilities of our brain
evolved alongside our goal-setting abilities to offset any negative impact of
goal interference. But this is not what seems to have happened. Our cogni-
tive control abilities that are necessary for the enactment of our goals have
not evolved to the same degree as the executive functions required for goal
setting. Indeed, the fundamental limitations in our cognitive control abili-
ties do not differ greatly from those observed in other primates, with whom
we shared common ancestors tens of millions of years ago.4
Our cognitive control is really quite limited: we have a restricted abil-
ity to distribute, divide, and sustain attention; actively hold detailed infor-
mation in mind; and concurrently manage or even rapidly switch between
competing goals. We can only speculate that if the neural processes of goal
enactment evolved to a comparable degree as our goal-setting abilities, we
would not be so encumbered by goal interference. If we could hold more
information in mind and with higher fidelity, if we could cast a broader
attentional net on the world around us and with greater sustainability, if we
could simultaneously engage in multiple demanding tasks and transition
more efficiently between them, we would not be so easily distracted and
interrupted. In many ways, we are ancient brains in a high-tech world.
We can visualize this as a conflict between a mighty force, represented
by our goals, which collides head on with a powerful barrier, represented
by the limitations to our cognitive control. The conflict is between our
goal-setting abilities, which are so highly evolved, driving us to interact
9 Interference
in high-interference environments to accomplish our goals, and our goal-
enactment abilities, which have not evolved much at all from our primi-
tive ancestors, representing fundamental limitations in our ability to process
information. It is this conflict that results in goal interference, and generates
a palpable tension in our minds—a tension between what we want to do and
what we can do. Your awareness of this conflict, even if only at a subcon-
scious level, is likely what led you to pick up this book in the first place.
That, and a dawning realization that this conflict is escalating into a full-
scale war, as modern technological advancements worsen goal interference
to further besiege the Distracted Mind.
IS IT GETTING WORSE?
Humans have always lived in a complex world, one rich with enticing dis-
tractions and teeming with countless interruptions via alternative activities
that threaten to bar us from accomplishing our goals. While goal interfer-
ence has likely existed for as long as modern humans have walked the Earth,
the last several decades have witnessed profound changes: The Information
Age has emerged on the heels of modern technological breakthroughs in
computers, media, and communication. This latest stage in human history
may have been sparked by the digital revolution, but the rise of personal
computers, the Internet, smartphones, and tablets is really only the surface.
The true core of the change to our mental landscape is that we are experienc-
ing an elevation of information itself to the level of the ultimate commodity.
This has fueled an ever-expanding explosion in the variety and accessibil-
ity of technologies with enticing sounds, compelling visuals, and insistent
vibrations that tug at our attention while our brains attempt to juggle mul-
tiple streams of competing information.
Most of us now carry a small device on us that is as powerful, if not
more so, than the computers that sat on our desks only a decade ago. Smart-
phones are quickly becoming ubiquitous. According to a 2015 report by the
Pew Research Center, 96 percent of all US adults own a mobile phone, and
68 percent own a smartphone. Among US smartphone users, 97 percent
of them regularly use their phone to send text messages, 89 percent use it
10 Chapter 1
to access the Internet, and 88 percent send and receive email.5 Worldwide
estimates are that 3.2 billion people, 45 percent of the world’s population,
own a mobile phone.6 Beyond this evidence of global penetration and the
fact that these devices now dwell in our pockets and purses, new media also
facilitate constant switching. Smartphones, desktops, and laptops support
multiple apps while web browsers allow numerous simultaneously open tabs
and windows, making it increasingly difficult to attend to a single website or
app without having our attention lured away. This new pattern of engage-
ment extends to the way that we use different types of media. There is a well-
documented and growing tendency for many of us to “media multitask.” For
example, a study by Dr. Rosen’s lab found that the typical teen and young
adult believes that he or she can juggle six to seven different forms of media
at the same time.7 Other studies have shown that up to 95 percent of the
population report media multitasking each day, with activity in more than
one domain occupying approximately a third of the day.8
Moreover, these technological innovations have been accompanied by a
shift in societal expectations such that we now demand immediate respon-
siveness and continuous productivity. Several studies have reported that US
adults and teenagers check their phone up to 150 times a day, or every six
to seven minutes that they are awake.9 Similar studies in the UK have found
that more than half of all adults and two-thirds of young adults and teens
do not go one hour without checking their phones. Furthermore, three in
four smartphone owners in the US feel panicked when they cannot imme-
diately locate their phone, half check it first thing in the morning while still
lying in bed, one in three check it while using the bathroom, and three in
ten check it while dining with others. According to a Harris Poll, eight in
ten vacationers brought or planned to bring at least one high-tech device on
vacation, and a substantial proportion of vacationers checked in often with
their devices.10
Constant accessibility, invasive notifications, task-switching facilitators,
and widespread changes in expectations have escalated and perpetuated our
interference dilemma. Indeed, it seems likely that these wonders of our mod-
ern technological world have generated a higher level of goal interference
than we have ever experienced. Although this societal trend taxes our fragile
11 Interference
cognitive control abilities to a breaking point for some of us, it nevertheless
persists, and by all indications is escalating rapidly. While from some per-
spectives this may be considered a more enlightened time, our behavior in
this domain seems to be completely incongruent with the very nature of our
pursuit of our goals—something that is fundamental to our very humanity.
12 Chapter 1
discounting of rewards,” is a strong influence on impulsive behaviors and so
may also play a role in the inherent drive to seek the immediate gratification
that comes from switching to new tasks sooner rather than later.
But we have always had plenty of opportunities to rapidly switch to
novel, and thus more rewarding, alternative tasks. It seems that there is
something more going on here than general reward seeking and fun. What
is it about the modern technological world that has resulted in this frenzied
multitasking behavior? In this book we will explore a novel hypothesis: We
engage in interference-inducing behaviors because, from an evolutionary
perspective, we are merely acting in an optimal manner to satisfy our innate
drive to seek information. Critically, the current conditions of our modern,
high-tech world perpetuate this behavior by offering us greater accessibility
to feed this instinctive drive and also via their influence on internal factors
such as boredom and anxiety.
How can self-perpetuated interference-inducing behaviors be consid-
ered optimal from any perspective, when they are clearly detrimental to us in
so many ways? The answer is that at our core we are information-seeking crea-
tures, so behaviors that maximize information accumulation are optimal, at
least from that viewpoint. This notion is supported by findings that molecu-
lar and physiological mechanisms that originally developed in our brain to
support food foraging for survival have now evolved in primates to include
information foraging.15 Data to support this assertion rest largely on obser-
vations that the dopaminergic system, which is crucial for all reward process-
ing, plays a key role in both basic food-foraging behavior in lower vertebrates
and higher-order cognitive behaviors in monkeys and humans that are often
dissociated from clear survival benefits.16 The role of the dopamine system
has actually been shown to relate directly to information-seeking behavior in
primates. Macaque monkeys, for example, respond to receiving information
similarly to the way they respond to primitive rewards such as food or water.
Moreover, “single dopamine neurons process both primitive and cognitive
rewards, and suggest that current theories of reward-seeking must be revised
to include information-seeking.”17
As Thomas Hills, a pioneer of this perspective, describes, “Evidence
strongly supports the evolution of goal-directed cognition out of mechanisms
13 Interference
initially in control of spatial foraging but, through increasing cortical con-
nections, eventually used to forage for information.”18 The claim that we
are information-seeking creatures by nature is further supported by human
studies that show that people freely organize their surroundings to maximize
information intake, an observation that has led to formalized theories of
information foraging.19 From this perspective, engaging in behaviors that
are intended to maximize exposure and consumption of new information,
but end up causing interference, may be thought of as optimal. And so, such
behaviors may be reinforced despite their negative consequences in other
domains of our lives. Since humans seem to exhibit an innate drive to for-
age for information in much the same way that other animals are driven
to forage for food, we need to consider how this “hunger” is now fed to an
extreme degree by modern technological advances that deliver highly acces-
sible information; yet another reason for why we are ancient brains living in
a high-tech world.
Insights from behavioral ecology, a field that explores the evolution-
ary basis of behavior by studying interactions between animals and their
environments, shed further light on our interference-inducing behavior. An
important contribution of this field has been the development of optimal
foraging theories. These theories are built on findings that animals do not for-
age for food randomly, but rather optimize their foraging activities based on
a powerful drive to survive. Shaped by natural selection, foraging behaviors
that successfully maximize energy intake are selected for and thus persist
over time. Foraging theory has resulted in mathematical models that can be
used to predict the actions of animals given their environmental conditions;
that is, they describe how an “optimal forager” would behave in any given
situation. Although real-world behaviors certainly deviate from predictions
made by these models, these models are frequently not far off the mark and
have served as useful tools to understand the complex interplay between
behavior and environment. And so, if our interference-inducing behaviors
can be thought of as optimal from an information foraging perspective, then
optimal foraging theory may help explain the Distracted Mind.
In 1976, evolutionary biologist Eric Charnov developed an optimal
foraging theory known as the “marginal value theorem” (MVT ), which
14 Chapter 1
was formulated to predict the behavior of animals that forage for food in
“patchy” environments.20 Patchy environments are those in which food is
found in limited quantity in discrete clumps or patches, with resource-free
areas in between. This type of environment, frequently occurring in nature,
requires an animal to travel from patch to patch when food resources within
a patch become depleted over time. Think of a squirrel foraging acorns in a
tree. As the squirrel continues to consume acorns, their availability dimin-
ishes, resulting in fewer nuts to eat. At some point, the squirrel is better off
taking the time and energy to travel to a new tree to find more food rather
than to continue foraging in the increasingly barren tree. MVT models pre-
dict how much time an animal will spend in a current patch before moving
to a new patch, given environmental conditions.
Resource
Expected intake curve
Tangent to
transit time intake curve
Optimal
time in
source
Costs Benefits
Transit time to new patch Time foraging in current patch
Figure 1.2
A graphical representation of the marginal value theorem, an optimal foraging model
that describes the cost–benefit relationship of an animal foraging in a patchy envi-
ronment.
15 Interference
relationship on the x-axis, with the benefits accruing with increased “time
foraging in current patch” (increasing to the right) and the costs accruing
with increased “transit time to new patch” (increasing to the left). An animal,
driven by an innate instinct to survive, attempts to maximize its “cumulative
resource intake” when foraging (increased up the y-axis). The key factor in
the model is designated in the figure as the “resource intake curve.” It reflects
the diminishing returns of foraging in the same patch over time (represented
by the curved line). The cumulative resource intake does not increase lin-
early or eternally as time foraging in the current patch increases (i.e., the
nuts run out). If an animal has knowledge of the factors that underlie the
shape of the “resource intake curve” (i.e., an impression of the diminishing
benefits of remaining in a patch as they continue to feed), and also knowl-
edge about the “expected transit time” to get to a new patch, then the “opti-
mal time in source” can be calculated as the intersection between a tangent
line connecting the “expected transit time” and the “resource intake curve,”
as illustrated in the figure. And so, if our squirrel is inherently aware that the
available acorns are diminishing in his tree and that there is another tree just
across the meadow that usually has a lot of acorns and won’t take too much
time to reach, he would move from the current tree to the new one. This
model has now been validated in several animal species, such as the foraging
behavior of the great tit and the screaming hairy armadillo.21
Now, let’s consider the MVT and replace foraging for food resources
with foraging for information resources, and insert you as the information-
foraging animal. Here, the patches are sources of information, such as a
website, an email program, or your iPhone. Note that each of these patches
exhibits diminishing returns of resources over time as you gradually deplete
the information obtainable from them, and/or you become bored or anx-
ious with foraging the same source of information. And so, given both your
inherent knowledge of the diminishing resources in the current patch and
your awareness of the transit time to reach a new information patch, you will
inevitably decide to make a switch to a new information patch after some
time has passed. Thus, the model reveals factors that influence our decisions
about how long we fish in a particular information pond before moving on
to fish in the next pond. The MVT can be successfully applied to human
16 Chapter 1
information foraging, and the optimal time of staying versus switching in an
information patch may even be calculated mathematically and validated in
laboratory and field studies. Although beyond the scope of this book, it will
be interesting to see how other scientists empirically address this hypothesis.
Optimal foraging theories have already been applied to human informa-
tion foraging to help us understand how we search the Internet and our own
memories, as well as how scholars and physicians search for information.22
To our knowledge, such theories have not been used to address the critical
question of why we engage in interference-inducing behaviors, even when
they are self-destructive. In chapter 9, we apply the MVT model to explore
the factors of our high-tech world that influence our information-foraging
behavior. We will show that because of unique aspects of modern technol-
ogy, the manner in which many of us behave may not be considered optimal
any longer, even from an information-foraging perspective. In chapter 11,
we take this discussion a step further and use the model to formulate a plan
of how we can modify our behavior to minimize the negative impact of
technology on the Distracted Mind, and thus improve the quality of our
lives. We will present strategies in such a way as to avoid missing out on all
of the benefits of modern technology. But first, let’s take a deeper dive into
the underlying basis of our Distracted Mind to stimulate a more informed
discussion of what has occurred with the introduction of modern informa-
tion technology.
17 Interference