Why You Are What You Give Your Attention To

“You become what you give your attention to.” – Epictetus

Ever wonder why you feel like your brain’s turned into mush after a few hours of scrolling through Instagram or binge-watching another season of Love Island? Well, it’s not just because the content is questionable. Epictetus, that ancient Greek philosopher who could probably outthink all of us while sitting on a rock, said it best: “You become what you give your attention to.” And guess what? He wasn’t wrong. Your mind, like a sponge, soaks up whatever you throw at it, whether that’s meaningful information or mindless drivel. The problem is, once it’s soaked up, it sticks.

You Are What You Eat… Mentally

You know the saying, “You are what you eat”? Well, think of your mind as a buffet, and every bit of content you consume is just another dish. Now, imagine if you ate nothing but chips and pizza all day (sounds fun, but we all know where that ends up). Your body would eventually retaliate, probably in the form of fatigue or worse. The same thing happens with your brain. What you feed it matters.

When you give attention to things that improve you—books, podcasts, conversations with people smarter than you—you’re giving your mind healthy food. That five-minute read on personal growth? It’s like a mental salad. The problem arises when you spend your mental currency on pointless content. That random gossip or another meme rabbit hole? Junk food for your brain.

The more you consume low-quality content, the more your subconscious adopts it. And before you know it, you’re thinking, acting, and reacting based on that consumption. It’s like replacing all the plants in your garden with weeds and wondering why nothing good is growing. Your mind isn’t picky, but you should be.

Attention: The Most Expensive Thing You’ve Got

We tend to think of attention as this endless resource, but it’s far more limited than you’d like to believe. Every day, you wake up with a certain amount of mental energy, and where you place it matters. Once it’s gone, it’s gone. You don’t get a refund on attention spent.

Think about it. Every click, every video, every conversation takes up space in your mind. It’s like a taxi meter running all the time, and what you’re paying for is what you get. Focus on negativity, and guess what? You’ll feel negative. Focus on growth, and you’ll start to move forward. The trick is being deliberate with where your attention goes.

Now, I’m not saying you need to turn into some content monk, only reading War and Peace or listening to stoic philosophy podcasts 24/7. But if your daily routine involves mindlessly scrolling through TikTok before bed, maybe it’s time to switch up the menu. Give your mind something that’ll push you forward, even if it’s just a few minutes a day. You’d be surprised how much that tiny shift can change things.

Be Intentional, Not Mindless

We live in a world of distractions. Your phone buzzes, emails pop up, social media screams for attention, and before you know it, your day is gone, and you’ve got nothing to show for it. Most of us spend our time reacting instead of choosing. That’s where being intentional comes in.

You need to stop treating your attention like a coin toss. Instead of falling into the black hole of endless content, try approaching your day with some purpose. Don’t just read any article; read something that teaches you. Don’t just listen to any podcast; find one that’ll help you grow. And when you do, don’t zone out and half-listen while you scroll through social media. Be present, be focused.