Top-Down vs. Bottom-Up Thinking

Our brain directs attention through two competing systems: top-down processing (consciously directing focus) and bottom-up processing (attention captured by external stimuli). Top-down control is like a general directing troops, while bottom-up stimuli can interrupt and pull attention away from the intended focus. ADHD and Attention, Impact of Technology on Attention

“So we sort of have this conflict between top down and bottom up. Now this becomes particularly important in something like ADHD because in the case of someone with ADHD, they’re more vulnerable to bottom up processing interruptions.”

Reflective Questions:

• When do you notice your attention being pulled away by external stimuli?
• How can you strengthen your top-down attentional control?

New parents develop heightened sensitivity to their child’s cries, an evolutionary adaptation of the bottom-up attention system. This change demonstrates the brain’s ability to modulate its attentional processing based on new circumstances and priorities. Neuroplasticity, Evolutionary Psychology

“So, what we see in that situation is that there used to be a certain kind of bottom up processing. There used to be a certain sensitivity to a particular kind of stimulus, and the sensitivity to that stimulus changes. And it actually changes on the neuroscientific level which is absolutely like an evolutionary adaptation, because we want parents to be more acute and more aware of kind of when their children are in distress.”

Apps and digital platforms are increasingly competing for user attention to generate ad revenue. They take advantage of bottom-up processing by using sensory stimuli to interrupt focus and pull attention away from intended tasks. This, combined with ADHD-related vulnerabilities, makes it harder for people to focus on their goals. Attention Economy, ADHD and Technology

“The challenge is that as technology sort of improves, or gets more sophisticated, it gets better and better at pulling our attention away. The other problem with this, as we sort of mentioned is that if you have ADHD people with ADHD are more sensitive to disruptions from bottom up processing. In these two things kind of intersect to really create problems, because not only is my brain vulnerable to bottom up interruptions, but now I have all of these apps that are actually trying to do a better and more sophisticated job at interrupting me which is precisely what creates what we see now, which is that people feel like they have more ADHD, even though clinically they may not have ADHD, even people who don’t have ADHD feel that way.”

Reflective Questions:

• How does technology affect your ability to focus on important tasks?
• What strategies can you use to minimize digital distractions?

Studying in a clean space is easier than in a cluttered one because visual clutter subconsciously occupies attentional resources, even when not directly focused on. The brain expends energy processing and suppressing irrelevant visual stimuli, reducing the capacity available for the intended task. Cleaning your workspace can boost attentional control and focus. Environmental Psychology, Cognitive Load

“It turns out, though, that that action of receiving those signals and suppressing that information actually uses up the brain’s energy. And so when we started in a very dirty place, what that actually means is that a portion of our brain is still receiving those stimuli constantly and suppressing them from your attention. So even though you’re kind of not aware of it, your brain is doing a lot of subconscious work, which it can’t then devote to actually study.”

Actionable Steps:

1. Declutter and organize your workspace before starting a task requiring focus.
2. Minimize visual distractions in your environment, such as by facing away from busy areas.
3. Use tools like room dividers or noise-cancelling headphones to reduce environmental stimuli.

To strengthen top-down attentional control, practice meditation regularly. To reduce bottom-up distractions, clean your environment and regulate technology’s ability to interrupt you by setting boundaries and using tools to block distractions. Meditation for Focus, Digital Hygiene

“The good news is that there’s actually a lot we can do to improve our top down control and actually make it easier from a bottom up standpoint as well. The first thing to understand is that we can meditate and we know that meditation strengthens our top down control. It strengthens our brain’s ability to focus on what we tell it to focus on. The other interesting thing is that we don’t just have to meditate. It’s not the answer to everything.”

Actionable Steps:

1. Establish a regular meditation practice to train top-down attentional control.
2. Set boundaries with technology, such as using app blockers or disabling notifications.
3. Create a clean, organized environment conducive to focus.
4. Take regular breaks to rest and recharge your attentional resources.