Reclaiming the Savanna Brain

In the modern world, we are surrounded by an abundance of food, safety, and information. Yet, paradoxically, we are more anxious, distracted, and sleep-deprived than ever. In his book The Attention Fix, Swedish psychiatrist Dr. Anders Hansen argues that our modern struggles aren’t a sign that our brains are “broken.” Instead, they are a sign that our brains are working exactly as they were designed to just in the wrong environment. By combining evolutionary biology with cutting-edge neuroscience, Hansen provides a research-based roadmap to understanding why we can’t stop scrolling and how we can reclaim our focus.

1. The Evolutionary Mismatch: Why We Are Wired for Distraction

The core premise of The Attention Fix is the “evolutionary mismatch.” For 99.9% of human history, our ancestors lived on the savanna, where survival depended on being hyper-aware of one’s surroundings.

• The Survival Value of Distraction: In a world of predators, a person who was “too focused” on a single task might miss the rustle in the grass. Evolution favored those whose attention was easily pulled by new information (novelty) because novelty often signaled danger or opportunity (food).
• Industrialized Novelty: Today, tech companies exploit this ancient “scanning” mechanism. Every notification, “like,” or headline acts as a digital rustle in the grass. We aren’t weak-willed; we are biologically programmed to look.

Dopamine and the “Slot Machine” in Your Pocket

We must consider the role of dopamine, the neurotransmitter often misunderstood as the “pleasure chemical.” Research shows dopamine is actually about anticipation and searching.

• The Uncertainty Factor: Our brains release more dopamine when a reward is uncertain. This is why we check our phones even when we don’t expect a message. Social media platforms use “variable reward schedules”—the same mechanism that makes slot machines addictive—to keep us hunting for the next hit of digital dopamine.
• The Cost of Task-Switching: Hansen cites research showing it can take up to 25 minutes to fully regain focus after a single interruption. Given that the average person checks their phone dozens of times a day, many of us are living in a state of “continuous partial attention,” never reaching the deep “flow” states required for complex learning.

The Social Brain and Digital Comparison

As social animals, our ancestors’ survival depended on their status within the tribe. Being excluded meant certain death.

• Social Media as a Survival Threat: When we see others living “perfect” lives on Instagram, our primitive brain interprets this as a drop in our own social standing. This triggers a stress response (cortisol), leading to the anxiety and “FOMO” (fear of missing out) that characterize modern digital life.
• The Reward of Self-Disclosure: Hansen highlights research showing that talking about ourselves activates the same reward centers as food or sex. Social media provides an infinite platform for this, creating a feedback loop that prioritizes “personal branding” over genuine connection.

The Biological Antidotes: Exercise and Sleep

If technology is the “drug,” Hansen points to two primary research-backed “fixes” to restore brain health:

• Movement as Brain Medicine: Physical activity is perhaps the most effective way to improve focus. Research cited by Hansen suggests that even short bursts of exercise (like a 10-minute walk) can provide an immediate concentration boost. Long-term, consistent aerobic exercise increases levels of BDNF (Brain-Derived Neurotrophic Factor), a protein that acts like “Miracle-Gro” for the brain, supporting memory and emotional regulation.
• The Sleep Crisis: Smartphones are “sleep-thieves.” The blue light from screens suppresses melatonin, but the psychological stimulation is often worse. Hansen notes that even having a phone in the same room—even if it’s turned off—occupies “cognitive load,” as the brain must actively work to ignore the temptation to check it.

Practical Strategies for a Focused Future

To “fix” our attention, we don’t need to move to the woods, but we do need to create “digital boundaries”:

1. Remove the Phone: Keep your phone in another room during deep work or sleep.
2. The 47-Second Rule: Studies show we often switch screens every 47 seconds. Practice “single-tasking” to rebuild your attention span.
3. Physical Books over E-readers: Research indicates that reading physical books leads to better comprehension and less “skimming” than digital text.
4. Nature Exposure: Spending time in nature lowers cortisol and allows the brain’s “executive function” to recharge.

Reclaiming Your Humanity

The Attention Fix reminds us that our brain’s primary goal isn’t to make us happy or productive; it’s to keep us alive. In a world designed to hijack our survival instincts for profit, reclaiming our attention is a radical act of self-care. By understanding our biological past, we can better navigate our digital future.