Mia 's Key Ideas from Stolen Focus
by Johann Hari

Digital nutrition helps manage cognitive resources:

• Assess apps' attention demands
• Budget daily screen allowances
• Choose high-value digital activities
• Eliminate empty mental calories
• Create information diet plans

This framework transforms mindless consumption into conscious choices. Just as with food, quality and quantity matter for mental diet.

Creating mind gardens builds attention through:

• Regular periods of undirected thought
• Practice observing without engaging
• Strengthening focus muscles
• Developing mental quiet
• Building reflection habits

This practice counteracts the constant stimulation of modern life. It creates space for deeper thought and creativity to emerge.

Switch costs drain cognitive resources through:

• Mental gear-changing energy
• Attention residue from previous tasks
• Recovery time after interruptions
• Focus momentum loss
• Working memory overload

Understanding these costs reveals why multitasking feels productive but actually reduces effectiveness by up to 40%. The solution is creating systems for sustained attention.

The attention rebellion fights back through:

• Collective digital detoxes
• Technology use contracts
• Attention-supporting environments
• Social focus accountability
• System-level resistance

Individual changes matter but aren't enough. Real change requires both personal and collective action against industrialized distraction.

Focus foundations determine attention capacity:

• Sleep quality affects attention span
• Nutrition impacts cognitive function
• Exercise boosts focus duration
• Nature exposure restores attention
• Stress management preserves cognitive resources

Digital distraction often masks deeper biological issues. Addressing these foundations makes attention management naturally easier.