How doodling can improve focus and concentration

 Doodling occupies a part of your brain's attention, preventing it from wandering off and daydreaming. When you're engaged in a monotonous or lengthy task that doesn't fully occupy your mind, you might naturally start to daydream. Doodling provides a low-level distraction that keeps your mind from drifting too far.

Research shows that much like other visually creative activities like colouring in or doing collages, doodling can help you unwind. It's thought to calm the amygdala, the part of the brain that controls the 'flight or fight' response—which is linked to stress and anxiety.

Enhanced Focus

Doodling is a simple and repetitive task that can help you stay focused on the primary task. It can create a sort of background noise for your brain, allowing it to concentrate better on the main activity. This is particularly helpful in situations where you need to sit still and pay attention for an extended period, like during long meetings or lectures.

Doodling boosts brain blood flow and making art activates the brain’s reward pathways, research finds (Kaimal et al., 2017) that Doodling in particular boosts the blood flow through the prefrontal cortex. The prefrontal cortex (above the eyes) is the area of the brain linked to regulating our higher functions like our thoughts, feelings, and actions.

Stress Reduction

Doodling can serve as a stress reliever. When you're anxious or stressed, your mind might be racing with worries and distractions. Doodling can provide an outlet for this excess energy and help you calm down, which can then improve your ability to concentrate.

“Spontaneous drawing,” as researchers sometimes call it, has been studied to examine its effects on psychological distress. There are numerous reasons why, but the most common theory is that the repetition and rhythmic motions of sketching can activate the relaxation response as a way to counter the body’s fight-or-flight intuition. And making art has been shown in studies to reduce cortisol, the “stress hormone.”

Enhanced Memory

Doodling can aid in memory retention. Some people find that when they doodle while taking notes, they remember the information better. This could be because the act of doodling reinforces the information being processed, making it more likely to be retained.

In 2009, psychologist Jackie Andrade published a study that revealed that doodlers remember more information than non-doodlers after a lecture or meeting.

Visual Engagement

Doodling is a visual task, and for many people, visual stimuli can help maintain focus. Doodling engages the visual part of your brain while allowing other cognitive processes to continue working in the background.

Mindful Doodling

Some forms of doodling, such as mandalas or intricate patterns, can be a form of mindfulness practice. Engaging in mindful doodling can help clear your mind of clutter and improve concentration by anchoring your attention to the present moment. Those who partake in regular mindful doodling often feel calmer and more ‘in the present moment’.

It's important to note that the effectiveness of doodling as a concentration aid can vary from person to person. While some people benefit from doodling, others may find it distracting. We all process information differently, for instance, someone who is more ‘auditory’ might find that listening to music has similar benefits to Doodling for others. The key is to understand your own preferences and tendencies and use doodling as a tool if it helps you stay focused and engaged. Additionally, in situations where doodling may be considered inappropriate or disruptive, it's essential to exercise discretion.

If you really struggle to concentrate on lectures, meetings or lessons that are predominantly auditory (somebody speaking) and you are aware that you are able to concentrate and remember more when Doodling, then make this clear in a comprehensive way. Likewise, there are people who struggle with poor concentration who find that they are better able to focus, concentrate and retain information if the listen to music (auditory) or have a fidget toy (kinaesthetic).

I frequently use Doodling, art creation and mindfulness doodling in the sessions that I run, especially when working with young people who are struggling to stay focused.

Having said that, I also need to be flexible because there are some people who cannot abide drawing, so I reiterate the importance of understanding your own preferences.

One of my favourite techniques to still a ‘busy’ or ‘distracted’ mind is the 321 game. If you would like to learn this technique then type 321 in the comments below and I will be in touch.