Reading a book or a newspaper used to be much simpler. Finding comfort in the words printed on a piece of paper has now been replaced by scrolling (seemingly endlessly) through apps and articles on the internet. Unfortunately, our glowing screens don’t offer the same calming and therapeutic effects as the traditional book can. It’s easy to become distracted when using an electronic device, with notifications and alerts diverting our attention. These alerts can provoke anxiety and restlessness. By contrast, traditional books offer benefits to our brain; they allow us an escape from the real world through intrigue, thrills, and uniqueness – all of which boost dopamine levels in our brain. We can also use books as a tool for socializing with others, lending a friend a book we just read, or going to the library or bookstore to browse for the next title we’d like to pick up.
The temporary escape from reality we get as a result of being swept up in an engaging story can help reduce the constant inner monologue that causes us to overthink. The Wall Street Journal describes this as follows: “’When we hit that glorious ‘flow state’ of reading where we’re fully immersed in a book, our brain’s default mode network likely calms down,’ says Jud Brewer, a psychiatrist who directs research at Brown University’s Mindfulness Center. ‘That’s a network of brain regions that is active when we are not doing anything else and that can get absorbed in worrying and rumination.’” She likens reading a book to meditation, where we shut out the noise in our lives and connect to ourselves.
During the last year, you would think people would be reading more than ever before. It seems that this is not entirely true; at least, insofar as that people are unable to stay focused enough to finish the books they have started. Lisa Lucas, a publisher of Pantheon and Schocken Books, chalks this up to people having anxiety about the state of the world. This is natural, as we have basically been in a flight-or-fight response for the last year, and may have had difficulty getting comfortable enough to relax as we worry about the next big change that could cause disruption to our lives. Anxiety leads to stress hormones being released, and these make it difficult to concentrate, as our brain thinks we are in distress. Thankfully, there are ways to combat this internal struggle. Here they are:
Meditate. Before you begin to read, try to sit still in a quiet environment. Allow yourself a few minutes to let your mind relax. You could try listening to a guided meditation if you find it difficult to control your inner dialogue. These precious minutes alone in silence will help set the tone for your reading and make it easier to fully enjoy the book.
Start with shorter readings. Begin with shorter stories that may be easier to finish. The dopamine reward can lead to wanting to start another, perhaps longer, book. Your brain loves rewards, and it will want to become immersed in another book sooner than you think. Take some time to reflect on what you read and how it made you feel; allow yourself the time to take it all in.
Read a relevant book. Over the last year, there have been plenty of historical events. You may be more interested in a book that helps you understand those events. If the book is relevant to your life and surroundings, it might be easier to become engrossed. Traveling inside the mind of the author of a fiction, biography, or memoir can lead to developing understanding and empathy.
Read it again. Who says you cannot read a book more than once? During uncertain times, humans love comfort and familiarity. The lack of surprises and the fondness of memories allows us to settle in and let our guard down. We should not underestimate the power of comfort and distraction in bringing an inner peace.
Put your phone away. This probably seems like a no-brainer. Leave your phone in another room, otherwise you will be inclined to check it with every ding and alert. If you are constantly being interrupted or losing concentration, you are likely to give up on reading your book.
Find a comfortable space. Do you remember reading as a child or teenager, when you would read against a tree, sprawled on the floor, or in a cozy nook? If you can channel that calm focus from a more innocent time, you may find that safe space to allow yourself to let go.
There are plenty of reasons to value the art of reading. Though there may be some distractions acting as headwinds in your everyday life, there are solutions. You may find that you need to put down a book that you are just not into. Or you may want to start a new book right after you finish the last. Once you find the path that leads you back to reading for enjoyment, it will be easier to integrate back into the bookworm you are meant to be!