For about a week, I paid attention to something I usually don’t think twice about, my attention itself. I learned a lot about Henry David Thoreau’s thoughts on how attention shapes our experience and Tim Wu’s argument that our attention is constantly being competed for in the digital age. I then began tracking what I focused on each day. I got to truly analyze what I choose to pay attention to and what pulls my attention away without my permission.
What I Chose to Pay Attention To: Throughout the week, there were several areas where my attention felt intentional. These were the moments where I was actively deciding what mattered and putting effort into staying focused. Most of this attention was directed toward responsibilities and meaningful interactions.I chose to focus on studying, paying attention in class, completing homework, and having conversations with friends. It required me to plan and make myself focus in order to complete tasks. During these moments, I felt more present and in control of what I was doing. For example, while studying for an upcoming assignment, I booked a study room and put my phone on “do not disturb” in order to maintain focus. When it came to conversations with friends, my focus was less forced since I was interested in what was going on. I felt more engaged and connected during these activities. These moments reflect William James’s idea that “my experience is what I agree to attend to.” When I intentionally directed my attention, my experiences felt fuller and more meaningful.
What Took My Attention: At the same time, there were constant interruptions, mostly from my phone, that redirected my attention without much thought. The biggest sources of distraction were notifications from tik tok or snapchat, which then lead to wasting time on other apps. Notifications were especially disruptive because they demanded immediate attention. Even if I was focused on homework or listening in class, a notification would appear and break my concentration. What started as a quick check often turned into several minutes of scrolling. TikTok was the biggest example of losing control over my attention. There were many times when I opened the app without really thinking about it, and before I realized it, I had spent 30 minutes to an hour scrolling. This wasn’t always a conscious choice—it often felt automatic, like a habit I didn’t fully control.
Chosen vs. Forced Attention: One of the most important patterns I noticed was the difference between attention I chose and attention that felt forced. When I was studying or talking with friends, my attention was deliberate (although it was easier to focus on what I found more interesting). For example it was easier to focus on a conversation with friends compared to studying for a test. However when I stayed focused while studying I learned so much and felt very productive. Notifications and social media often forced themselves into my awareness.This connects to Tim Wu’s idea of the “attention merchants,” where companies design apps specifically to capture and keep our attention. Apps like TikTok and Snapchat are not neutral, they are built to keep users engaged for as long as possible. Because of this, my attention wasn’t just drifting randomly, but it was being actively pulled in different directions. Even when I wasn’t being interrupted, I sometimes gave up my attention too easily. Scrolling on TikTok often came from a lack of discipline, but the design of the app made it difficult to stop once I started.
How This Affected My Life & Moving Forward: Tracking my attention made me realize how fragmented my daily experience can be. Even when I intended to focus, my attention was often divided between what I needed to do and digital distractions. If my life is shaped by what I pay attention to, as William James suggests, then these distractions are more important than they seem. They are not just small interruptions, but they shape how I spend my time and what I experience each day. There were moments where I felt fully in control, especially during focused study sessions or meaningful conversations. However, there were an equal amount of moments where my attention was pulled away without much resistance. Becoming aware of these patterns has made me more conscious of how easily my attention can be influenced. While I think I can improve my habits, like ignoring certain notifications or being more intentional about when I use social media, I also recognize that these platforms are designed to make that difficult. Even if I don’t completely change my behavior, this experience has made me more aware of the value of my attention. It is something that I often take for granted, but it plays a major role in shaping my daily life.