Overwhelmed by the News? How to Reclaim Your Focus
Summary: We’re bombarded with relentless news, making it hard to know whether to stay engaged or switch off. Instead of passively absorbing everything, we need to be intentional, curating our sources, setting boundaries, and seeking nuance over black-and-white narratives. Being informed doesn’t mean being overwhelmed; it’s about focusing our attention where it matters most.
How ironic. Just as I’m sitting down to write down some thoughts on how the news has become such a distraction, I caught myself checking – you have guessed it – the news.
It’s relentless, right? War, politics, climate disasters, economic instability - everywhere we look, we’re bombarded with news that demands our attention. The cycle never stops, and the weight of it can feel crushing.
So what do we do?
Keep watching, reading, and (doom)scrolling, hoping that staying informed will somehow help? Or switch off, risking ignorance but maybe preserving our sanity?
It’s a tough balance. But one thing is certain: where our focus goes, our energy follows. So if we don’t take control of where we focus, we risk emotional exhaustion, decision paralysis, and most certainly a decline in our productivity.
Choosing What Deserves Your Attention
Instead of passively absorbing whatever headlines flash before us, we need to be intentional about what we engage with.
Try asking yourself:
How does this piece of information serve me? Will it help me make better decisions, or take action?
How can I contribute, rather than just consume? Actively participating, engaging in meaningful discussions, volunteering, or supporting change efforts is different from passive consumption that drains us.
How does this make me feel? If the news consistently leaves you feeling down and hopeless, it might be time to give yourself a break.
The Power of Selective Attention
Neuroscientists have long studied selective attention, the brain’s way of filtering out unnecessary information and distractions, so we can focus on what really matters. At this point in time, we need to apply this principle more than ever.
Here are some practical strategies:
Curate your sources. Follow a few reliable and trustworthy outlets instead of letting an algorithm dictate your news intake.
Set boundaries. Switch off the ‘breaking news’ alerts and limit how often you check the news (e.g., once in the morning and once in the evening).
Prioritise depth over volume. Instead of skimming endless headlines, choose one topic to explore in depth each week.
Remember there are shades of grey. Look for sources that embrace nuance rather than shouting in black and white. Today’s challenges are rarely just ‘magnificent’ or ‘terrible’. Seek out thoughtful, well-informed perspectives that reflect complexity.
Balance intake with action. If an issue concerns you, take a small step: donate, write to a representative, or start a conversation.
The Bottom Line
The events unfolding in the world are far too important to ignore. So disconnecting isn’t the answer.
But neither is drowning in negativity.
Being informed doesn’t mean being overwhelmed. It means choosing where we focus our attention. Because that’s where our energy, our decisions, and ultimately, our impact will follow.
February 2025
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