Regain Your Focus

The benefits of martial arts practice are diverse. In fact it could be suggested that the specific benefits of martial arts practice are individualised and essentially subjectively based on the needs and perceptions of that particular individual. However there are some common physiological benefits to be gained by all, improvements in the function and efficiencies of our essential physiological process (cardiovascular, respiratory, neuromuscular coordination, balance and postural stability, strength and musculoskeletal endurance and this is by no means an exclusive list). Then there’s the applied benefits. Those that stem not just from performing a physical action, but the type and inherent meaning of that physical action. It's way beyond the scope of this article to jump down the rabbit hole of the efficacy of martial arts for personal protection and self defence, suffice to say that there may well be some. Some of the least lauded, yet most important benefits however stem from the neurological stimulus that martial arts provide and the effect that they can have on attention and focus. In the modern era of immediacy in which we exist, our need for immediate gratification often outweighs all else. This culture of scrolling for the next dopamine hit, the almost compulsive need for meaningless, short form content which provides immediate neuro-chemical reward can have long term impact on our attention spans and ability to cognitively focus. It can literally rewire our neurological landscape leading to structural changes in certain areas of the brain. The impending consequence of this being of detriment to all other aspects of our life be they vocationally, academically or relationship based. The good news is that this is a reversible process and through application of a little self discipline in routine, engaging in an activity that provides depth over noise, we can regain our mental focus and retrain that dysfunctional neural circuitry.

Dr Gloria Mark (2023) in her book Attention Span, cited that from her research there has been an identifiable decline in attention spans across the past two decades. She suggests that the average attention span on any screen in 2002 was just 47 seconds. This being compared to an average of 150 seconds in 2004. Whilst social media and modern entertainment themselves are not the sole cause of this decline, they serve to amplify our short attention spans and contribute an available distraction. Once distracted and interrupted from a task, it takes an average of 25 minutes for us to refocus our attention back to that task. More often than not we are the instigators of that distraction and interruption, not other people. The distraction and loss of attention costs more than just a reduction in productivity too. It can be the root cause of emotional and psychological stress, leading to a sense of powerlessness and lack of control. Left unchecked this can further spiral into an intrinsic state of insecurity, anxiety disorders and depression.

In a study published in Science Direct (2017) Duke and Montag reference the effect that over dependency on smart phones can have on levels of productivity. They suggest in their research that smart phone use can become ‘addictive’ and has the same potential influences as other addictive behaviours (such as gambling). Though they caution there is no official diagnosis they suggest that research can demonstrate similar addiction symptomology and consequences to compulsive smart phone use, including a sense of loss of control, time distortion, preoccupation and withdrawal symptoms such as increased anxiety. In further research published in 2023, Montag et al. determined to investigate the structural effects that habitual smartphone use may have on the brain structure and function. Through use of fMRI imaging they were able to identify that heavy and habitual use of smart phones can result in structural changes to the brain, most notably a loss of grey matter in the prefrontal and orbital cortex. These regions of the brain are most involved in the governance of mental focus, impulse control and decision making. In their discussion they made suggestions that similar neural scarring can be identified in individuals who have cocaine and gambling addictions. 

Muppalla et al. (2023) studying the effect of excessive screen time on children suggested that it can result in a series of cognitive, emotional and social issues. They suggested that whilst learning and education can be promoted through use of screens, excessive use and ‘multitasking with other media’ can lead to a decline in academic performance and executive functions (for example making plans, adapting to new situations and problem solving). Additionally they suggested that excessive screen time was directly related to potential issues in language development and social/emotional deficits. In respect of these they cited that there is a potential for,

 “...a rise in the likelihood of obesity, sleep disorders and mental health conditions including depression and anxiety. It can obstruct the ability to interpret emotions, fuel aggressive conduct and harm one’s psychological health in general.”  

Effects of Excessive Screen Time on Child Development: An Updated Review and Strategies for Management. Muppalla et al. (2023)

It is an inescapable aspect of modern life however and we are all influenced by and open to being influenced by this type of technological stress and the potentially damaging effects that it has. Structured physical activity remains to be one of the key strategies in balancing and compensating for this potentiality. de Sousa et al (2020) concluded from their review of 20000 article relating to the effect of physical exercise (PE) on neuroplasticity, that,

“PE was effective for increasing the production of neurotrophic factors, cell growth, and proliferation, as well as for improving brain functionality.”

Effects of Physical Exercise on Neuroplasticity and Brain Function. de Santos et al. (2020)

Neuroplasticity in simple terms is the brain's capacity to change and adapt due to experience. What we are actually dealing with in the instance of excessive use of smart phones and screens in general, is its effect on neuroplasticity. This very process reflects our capacity to grow, develop and evolve to life experiences. It is our essential capacity to shape, or be shaped, by stimulus and experience over time and grow new neural pathways and networks. This is the message ultimately, no change is permanent, we have the ability to rewire our brains and generate new neural networks which can reduce and remove the dysfunctions provided by previous less desirable experience. This is where martial arts really benefit. 

The martial arts are built on structure and self discipline. Development and individualised success within martial arts cannot be achieved without practice and repetition. This requires a level of cognitive focus and behavioural discipline which is not always present in other physical activity modalities. Engaging in martial arts fosters neuroplasticity by creating new neural connections and further strengthening existing ones. The graduated, progressive complexity of techniques and routines require precise coordination and synchronisation of movements,  simultaneously stimulating multiple neurological regions. As a result, martial art practitioners are predisposed to develop a greater level of neural plasticity. This then enables an improvement in effective skill acquisition, adaptation to new situations and problem solving outside their specific training environment. The very aspects that Muppalla et al (2023) suggested could be compromised in children through excessive screen use. A 2015 study by Douris et al. identified similar positive effects to cognitive performance and executive function in middle aged adults who participated in martial arts activities. 

Not only do martial arts involve complex movement patterns, they require strategic thinking and continuous mental engagement, all contributing to improved cognitive abilities. Something as simple as the repetition of prechoreographed techniques requires memorisation, concentration, and spontaneous decision making. In free practice (such as sparring) practitioners are required to analyse their opponents’ moves, anticipate their next actions, and respond with appropriate counterattacks. This takes significant levels of higher brain function and hypothetical thinking. This constant mental stimulation enhances cognitive functions such as memory, focus, attention span, and problem-solving skills. Regular practice creates an environment that challenges the brain, resulting in improved cognitive performance that has the potential to impact experiences in all aspects of life.

The potential for benefits here goes beyond merely re-establishing a healthy focus in children. A study by Witte et al. published in the Journal of Sport and Health Science in 2015 suggested that there was a positive effect on slowing down deterioration in cognitive function in older adults. Witte et al. randomly assigned individuals, of an average age of 70 years old, to a programme of martial arts lasting 5 months. Their results suggested that,

“...there is a significant improvement in motor reactivity, stress tolerance, and divided attention only after the 5-month karate training period. Additionally, the results of the secondary study indicate further improvements after 10 months.”

Comparing the effectiveness of karate and fitness training on cognitive functioning in older adults-A randomized controlled trial. Witte K et al (2015) 

It would appear therefore martial arts provide this type of neurological ‘protective’ effect, across the demographic spectrum of ages. This may be in part due to the fact that the activity combines physical exercise, mental stimulation, and social interaction, all of which have been linked to maintaining cognitive function and promoting brain health. By challenging ourselves through a variety of physical movements and the associated cognitive demands, we create a neural environment where we potentially enhance the brain's resilience to decline and promote healthy brain aging.

Problem solving in martial arts, and the necessary requirement for consistency in focus and engagement can further aid in the development of increased concentration and attention spans. Concentration on movement, or those movements of an opponent, requires the practitioner to ‘filter out’ distractions and become accustomed to doing just this. Repetition of the cognitive process further strengthens the capability and capacity to achieve this level of focused attention. The ability to sustain attention on a single goal then becomes the norm, and can have far reaching effects in other aspects of daily life, not least those of vocational or academic activity. Further connected to this is the capacity we develop for mental resilience and stress control through the martial arts. Whether in solo practice, or through more free flowing live drills (sparring), we present ourselves challenges to be overcome. Sometimes we succeed, however within the process there will be times when we fail. Through ensuring that this failure is seen as essential feedback and a lesson whereby we can further develop, we can manage the related emotional anxieties and persist in our efforts. Our capacity to manage disappointment, hardship and the mental fortitude required is therefore strengthened and enhanced through this type of activity as we equip ourselves with cognitive strategies to navigate setbacks and obstacles.

We started this article by highlighting a potential blight that has manifested itself in our modern culture. It is significantly more damaging in the long term if we choose to either ignore it, or do nothing to offer alternatives to counter it. Practice within the martial arts will always be of value on both an individual and community level. As a society however we need activities such as the martial arts to ensure that we do not manifest into a cognitive fog of broken thinking, inadequate attention spans and persistent mental fatigue. Our brains adapt to what we feed them and we have to ensure that the diet we provide is balanced and healthy. 

References

Éilish Duke, Christian Montag, Smartphone addiction, daily interruptions and self-reported productivity, Addictive Behaviors Reports, Volume 6, 2017,

https://doi.org/10.1016/j.abrep.2017.07.002.

Montag C, Becker B. Neuroimaging the effects of smartphone (over-)use on brain function and structure-a review on the current state of MRI-based findings and a roadmap for future research. Psychoradiology. 2023 doi: 10.1093/psyrad/kkad001. 

Muppalla SK, Vuppalapati S, Reddy Pulliahgaru A, Sreenivasulu H. Effects of Excessive Screen Time on Child Development: An Updated Review and Strategies for Management. Cureus. 2023 Jun 18;15(6):e40608. doi: 10.7759/cureus.40608. 

de Sousa Fernandes MS, Ordônio TF, Santos GCJ, Santos LER, Calazans CT, Gomes DA, Santos TM. Effects of Physical Exercise on Neuroplasticity and Brain Function: A Systematic Review in Human and Animal Studies. Neural Plast. 2020 Dec 14;2020:8856621. doi: 10.1155/2020/8856621. 

Douris P, Douris C, Balder N, LaCasse M, Rand A, Tarapore F, Zhuchkan A, Handrakis J. Martial Art Training and Cognitive Performance in Middle-Aged Adults. J Hum Kinet. 2015 Oct 14;47:277-83. doi: 10.1515/hukin-2015-0083. 

Witte K, Kropf S, Darius S, Emmermacher P, Böckelmann I. Comparing the effectiveness of karate and fitness training on cognitive functioning in older adults-A randomized controlled trial. J Sport Health Sci. 2016 Dec;5(4):484-490. doi: 10.1016/j.jshs.2015.09.006. 

Mark, G  Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity 2023  Harper Collins