The Attention Diet: A Practical Guide to Information Consumption

Information Obesity

We live in an age of unprecedented information abundance. The average person consumes about 34GB of data daily—the equivalent of 174 newspapers—compared to just 2.5 hours of reading per day in the 1940s.

Just as food abundance created the need for more intentional eating habits, information abundance requires us to develop an "attention diet"—a deliberate practice of choosing what we consume mentally.

Without such intentionality, we risk developing what some researchers call "information obesity"—overconsumption of low-quality information that leaves us mentally sluggish, anxious, and unable to think clearly or deeply.

The Costs of Information Overload

Consuming too much information—particularly in the scattered, interrupted way that characterizes modern media habits—has significant cognitive and psychological costs:

Cognitive Costs

Impaired decision-making: Too many inputs can overwhelm our ability to process information effectively
Reduced creativity: Constant consumption leaves little mental space for original thought
Shallow thinking: Skimming multiple sources prevents deep engagement with ideas

Psychological Costs

Increased anxiety: Exposure to negative news and social comparison
FOMO (Fear of Missing Out): Constant awareness of what you're not consuming
Reduced life satisfaction: Less time for meaningful activities and relationships

Principles of a Healthy Attention Diet

Just as nutritionists have developed principles for healthy eating, we can establish principles for healthy information consumption:

1. Quality Over Quantity

Prioritize depth over breadth. A single well-researched book or in-depth article often provides more value than dozens of hot takes or news snippets.

2. Intentionality Over Reactivity

Choose information proactively rather than consuming whatever happens to appear in your feeds. Ask: "Is this the best use of my limited attention right now?"

3. Creation Over Consumption

Balance input with output. For every hour spent consuming information, spend some time creating, synthesizing, or applying what you've learned.

4. Timeless Over Timely

Favor information with lasting value over what's merely new. The "half-life" of information varies dramatically—breaking news often becomes irrelevant within days, while foundational concepts remain valuable for decades.

Designing Your Attention Diet

Here's a practical framework for creating your own attention diet:

Step 1: Information Audit

For one week, track your information consumption habits:

What sources do you regularly check?
How much time do you spend on each?
How do you feel after consuming different types of content?
What information actually helps you achieve your goals?

Step 2: Define Your Information Goals

Clarify what you want to get from your information consumption:

What knowledge or skills are you trying to develop?
What level of awareness do you need about current events?
What brings you genuine joy or inspiration?

Step 3: Create Information Categories

Organize your consumption into categories such as:

Professional development: Information directly related to your work
Current events: News and developments in areas of interest
Deep learning: Books and courses on subjects you want to master
Entertainment: Content consumed primarily for enjoyment
Social connection: Updates from friends and community

Step 4: Allocate Your Attention Budget

Decide how much time to devote to each category and select specific sources within each. For example:

30 minutes daily: Professional newsletters and industry publications
20 minutes daily: Curated news summary
1 hour daily: Reading books on current learning priorities
30 minutes daily: Social media and personal updates
1 hour daily: Entertainment (podcasts, videos, etc.)

Step 5: Implement Boundaries and Systems

Create structures to support your attention diet:

Designated times for different types of consumption
Technology tools to limit access to distracting sites
Physical environments conducive to focused reading
Regular digital detox periods

Practical Strategies

Curate Your Inputs

Be selective about your information sources:

Use high-quality aggregators and curators rather than trying to monitor everything yourself
Follow individual experts rather than institutions or brands
Regularly audit and prune your information sources

Batch Process Information

Instead of constant checking, designate specific times for different types of information:

Process email in 2-3 scheduled blocks rather than continuously
Check news once or twice daily rather than throughout the day
Use "slow media" approaches like weekly news summaries

Create Information Barriers

Make it harder to access low-value information:

Remove social media apps from your phone
Use browser extensions to block distracting sites during work hours
Turn off non-essential notifications
Create physical distance between yourself and distracting devices

Practice Active Consumption

Engage more deeply with fewer sources:

Take notes on what you read
Discuss content with others
Write summaries or reflections
Apply concepts to your own situations

Special Considerations

News Consumption

News presents particular challenges due to its negativity bias and addictive nature:

Consider a "news fast" to reset your relationship with current events
Use curated summaries rather than continuous news feeds
Focus on explanatory journalism over breaking news
Balance negative news with positive developments

Social Media

Social platforms are designed to maximize engagement, often at the expense of wellbeing:

Curate your feeds aggressively to focus on valuable connections
Use third-party apps that remove algorithmic feeds
Consider platform-specific strategies (e.g., using Twitter lists, Facebook groups)
Schedule specific times for social media rather than checking throughout the day

Conclusion

In an age of information abundance, what you don't consume is as important as what you do. By approaching your attention as a precious resource and designing an intentional "diet" for your mind, you can reduce information anxiety, think more clearly, and ensure that your mental inputs align with your goals and values.

Remember that an attention diet, like a food diet, isn't about deprivation—it's about making conscious choices that nourish you rather than letting default habits determine what you consume. The goal is not to eliminate information but to create a healthier, more intentional relationship with it.