High qualityFocus & Attention
The Science of Strategic Mind-Wandering: How Simple Breaks Unlock Creative Solutions
Original: Inspired by Distraction - Mind Wandering Facilitates Creative Incubation
Ever notice your best ideas come while washing dishes or taking a shower? New research proves this isn't coincidence—strategic mind-wandering during light activities can boost creative problem-solving by up to 40%. Here's how to harness this powerful mental tool.
Source: Baird B., et al. (2012)
Moderate-high qualityFocus & Attention
The Multidimensional Assessment of Interoceptive Awareness, Version 2 (MAIA-2)
Original: The Multidimensional Assessment of Interoceptive Awareness, Version 2 (MAIA-2)
The MAIA questionnaire is a go-to tool for assessing body awareness—but two of its scales needed work. This new study refined it into MAIA-2, improving reliability and making it even more useful for research and practice.
Source: Mehling W.E., et al., 2018
Moderate qualityFocus & Attention
How Nature Restores Focus: Kaplan’s Attention Restoration Theory
Original: The Restorative Benefits of Nature - Toward an Integrative Framework
About one in two knowledge workers struggle to focus daily. Kaplan’s Attention Restoration Theory reveals how nature restores mental energy and sharpens attention—sometimes in just 20 minutes.
Source: Kaplan S., 1995
Moderate qualitySleep, Stress & Recovery
Brief structured respiration practices enhance mood and reduce physiological arousal
Original: Brief structured respiration practices enhance mood and reduce physiological arousal
In a 28-day remote randomized trial, a daily 5-minute breathwork practice increased positive mood and reduced respiratory rate more than mindfulness. In particular exhale-focused cyclic sighing was the most effective protocol.
Source: Balban M.Y., Neri E., Kogon M.M., et al., 2023
Moderate qualityFocus & Attention
The Brain’s Push and Pull: Why Our Minds Flip Between Focus and Daydream
Original: The human brain is intrinsically organized into dynamic, anticorrelated functional networks
Why do our minds drift when we need focus? A landmark neuroscience study shows it’s not a flaw—it’s how the brain is wired. Two networks, one task-positive and one task-negative, naturally alternate in a push-pull rhythm. Understanding this balance can help us improve our productivity.
Source: Fox et al., 2005
High qualityFocus & Attention
Mindfulness Sharpens Focus: Evidence from 111 Studies
Original: Mindfulness Enhances Cognitive Functioning - A Meta-Analysis of 111 Randomized Controlled Trials
A large meta-analysis of 111 randomized trials found mindfulness can measurably improve key thinking skills like focus, memory accuracy, and mental flexibility—benefits that last beyond training. Here’s what the researchers discovered, why it matters for your career, and simple ways to try it yourself.
Source: Zainal N.H., & Newman M.G., 2024
Moderate-high qualityFocus & Attention
Developing A Simple Body Awareness Test - MAIA
Original: The Multidimensional Assessment of Interoceptive Awareness (MAIA)
Whether you're leading teams, solving complex problems, or navigating burnout, your ability to stay present, regulate stress, and read your body's signal affects everything from focus to decision-making. MAIA gives you a science-backed way to measure which skill is strong or weak (focus, worry, trusting, etc.) and train the right one, instead of guessing.
Source: Mehling et al., 2012
Moderate qualitySleep, Stress & Recovery
Mindfulness, without the hype - what the science says
Original: Mind the Hype - A Critical Evaluation and Prescriptive Agenda for Research on Mindfulness and Meditation
Mindfulness is everywhere—from meditation apps to therapy rooms—but is the science behind it as strong as the hype? A landmark review digs deep into the research and uncovers both promise and pitfalls.
Source: Van Dam N.T. et al., 2018
Moderate-high qualityFocus & Attention
Does Meditation Really Build Mindfulness?
Original: Construct Validity of the Five Facet Mindfulness Questionnaire in Meditating and Nonmeditating Samples
Can mindfulness be measured—and more importantly, can meditation actually improve it? A landmark study tested over 1,000 people and found that long-term meditators scored higher in four out of five mindfulness traits—and those traits predicted better mental health. Here's what the research uncovered and what it means for you.
Source: Baer et al. 2008
