The Art of Keeping a Clear Head – A Conversation with Prof. Dr. med. Volker Busch

Attention: our brain's most valuable currency 

1. Professor Busch, you often describe attention as our brain's most important currency. When we look at our everyday digital lives, why does this currency seem to be simultaneously becoming more valuable and scarcer in a hyper-connected world?

Prof. Dr. Busch: While the opportunities for attention in the digital world have exploded over the past thirty years, human attention has remained a biologically limited resource. And, as we all know, what's scarce is also sought after. 

Today, an entire industry thrives on capturing people's scarce attention and directing it towards something, with the aim of prompting an action—be it purchasing a product, booking a trip, or signing a contract. The attention economy is the economic foundation of every “social” platform, streaming service, or other (media) offering on the internet. 

Attention isn't becoming scarcer because we have less of it available than before, but because it's constantly being tapped, diverted, and tied up. So scarcity and value reinforce each other. As attention has become more valuable, the competition for it has intensified, which in turn makes it even more valuable. It's a vicious circle that's hard to escape.

The cost of being constantly on digital standby

2. Many people feel like they're still “on standby” internally, even during quiet moments. What happens in the brain when periods of focused attention and genuine rest are increasingly interrupted by digital stimuli?

Prof. Dr. Busch: For a long time, neuroscientists assumed that the brain was either “working” or “resting”. But now we know that when we're not doing anything specific, the brain doesn't switch OFF – it switches over! It shifts from focused attention to internal processing, memory consolidation, planning, and daydreaming. Creative ideas or the understanding of a complex problem also occur during these phases. This is referred to as “default mode”. 

Every quick glance at your smartphone pulls your brain out of this mode. This reduces the restorative effect. The brain simply misses the phase where experiences are processed. Our memory becomes shallower because consolidation takes time. Many of our problems remain unresolved because the quiet background processing no longer takes place. The internal processing that gives us the feeling of “talking to ourselves” withers in a world of constant stimuli. 

If you want your brain to recover, you have to let it slip into default mode – and that doesn't happen when there's a smartphone within reach or a screen nearby that keeps you glued to it. In contrast, going for a walk without headphones, waiting at the bus stop or in the supermarket queue without looking at a screen, or gazing out of the window for fifteen minutes without distractions are the most effective ways to relax. Strictly speaking, from the brain's perspective, these aren't idle periods at all, but rather valuable states of internal “maintenance”, if you like. You shouldn't cut them out of your daily life at any cost.

“In contrast, going for a walk without headphones, waiting at the bus stop [...], or gazing out of the window for fifteen minutes without distractions are the most effective ways to relax. From the brain’s perspective, these aren’t idle periods at all, strictly speaking, but rather valuable states of internal ‘maintenance’ [...].” 

Growing through challenge

3. In your talks, you describe stress as a highly intelligent adaptation system. Many people today are desperately trying to avoid any stress. From the perspective of brain research, what is the key difference between burdensome, chronic stress and healthy activation that actually allows us to grow?

Prof. Dr. Busch: Hans Selye, who introduced the concept of stress to medicine in the 1930s, coined the terms “eustress” for the invigorating form of stress and “distress” for the debilitating one. In both cases, the stress axis is activated, but there's a crucial difference: with eustress, the activation is experienced as invigorating because it's limited, manageable, and meaningful. With distress, on the other hand, the stress seems limitless, unmanageable, and pointless. This becomes exhausting over time. Therefore, it's not the intensity of the activation that matters, but the structure surrounding the stressful situation.

This has an unpleasant consequence for the popular mindset of “unconditional stress avoidance”. Those who avoid any activation miss out on the stimuli that help the system mature. This tends to have negative consequences, as people who never experience “tension” don't become more stable; rather, they become increasingly sensitive. Reliable resilience develops only through the alternation of stress and recovery – not in their absence! I keep pointing this out in my books and talks, because nowadays we tell one-sided (that is, overly “negative”) stories about stress. Rather, it's an expression of a powerful, vibrant organism – and therefore generally better than its reputation suggests.

Side fact: The principle of hormesis

In biology and medicine, the term “hormesis” describes the phenomenon where small doses of stressors or stimuli – which would be harmful in high doses – trigger an adaptive and stabilising response in the body. Applied to psychology, this means that controlled, manageable challenges (known as eustress) are necessary to trigger neural adaptation processes and strengthen psychological resilience in the long term. 

Source: Mattson MP. Hormesis defined. Ageing Research Reviews. 2008 Jan;7(1):1–7. doi: 10.1016/j.arr.2007.08.007. Epub 5 Dec 2007. PMID: 18162444; PMCID: PMC2248601. Link.

A Stone Age brain in a digital world

4. Biologically, our brains still function as they did in the Stone Age, but today they have to process a hyper-digital world. Where do you experience the greatest tensions in your everyday life?

Prof. Dr. Busch: That's a great question because it brings together two timeframes that are rarely considered together. The brain we use to open our inbox in the morning has a basic structure that's around 200,000 years old. It's optimised for a world where information was scarce, stimuli were infrequent, and social interactions were manageable – a world where most problems were physical, localised, and short-lived.

The Stone Age brain was tuned to rare, clear signals: a noise in the bushes, a different face in the tribe, a change in the weather. Today, however, we are bombarded with many times that amount of stimuli every hour, and our attention system initially treats everything as if it could be important. Put simply, the brain initially fails to clearly distinguish between a sabre-toothed tiger and a push notification. The result is a chronic, low-level state of arousal that many people are familiar with. It rarely manifests as anxiety, but rather as a latent restlessness.

But the scope of danger today is also different. In the past, threats were usually tangible, close at hand, and could be influenced by one's own actions, whether by fleeing or fighting. However, the major threats of today – such as climate change, pandemics, wars on other continents, and long-term economic shifts – are the exact opposite: they are abstract, global, and often beyond our personal control. The stress system is activated, but there's no outlet for action. There's no outlet for the excitement.

5. How does your current core topic, ‘confidence’, help us constructively navigate this evolutionary balancing act?

Prof. Dr. Busch: Where optimism is an assumption about the world (“things will turn out well”), confidence is an assumption about oneself in the world: “Whatever comes, I'll be able to handle it.” That's a big difference! Confidence is closer to what we in psychology call “self-efficacy expectation”: the belief that you can always help yourself in some way and make a difference. 

Imaging studies show that, under stress, people with high self-efficacy demonstrate significantly more active regulation of the prefrontal cortex regions that dampen the amygdala. Put simply, the alarm system remains sensitive, but it's less likely to be thrown off course because negative emotions are better kept in check. Confidence doesn't reduce the perception of threat, so it doesn't make you “blind” to danger. Rather, confidence alters the response to it, reopening a pathway for action. 

It therefore acts precisely where the evolutionary balancing act we just discussed often fails today: at the point where the old system generates arousal, which in today's world often fails to provide a constructive response. Confidence offers a way out: “I'm not completely powerless; I have some control.” 

The good news is that confidence can be trained. It develops through what are known as “mastery experiences” – brief, self-contained moments when you overcome something that previously seemed difficult. Each such experience becomes embedded in the implicit self-model. In addition, confidence requires remembering your own history – for example, remembering that you've already overcome difficulties in the past. Paradoxically, both have become rarer today, as many coping experiences are optimised for the path of least resistance, and our valuable memory trail is frayed by constant new threats.

Confidence remains the most important bridge between an old system and a new environment: the realisation that there is an inner strength that remains capable of action even when the situation is dangerous and unclear. In a world that creates new reasons for uncertainty every day, I firmly believe that confidence is the most important mental resource of all.

“Where optimism is an assumption about the world (‘things will turn out well’), confidence is an assumption about yourself in the world: ‘Whatever comes, I’ll be able to handle it.’' [...] Confidence is closer to what we in psychology call “self-efficacy” [...].' 

Nurturing the brain at the cellular level instead of self-optimisation

6. The term 'self-optimisation' is everywhere, and it often adds extra pressure. Instead, they advocate for smart, everyday “brain care”. Our brain isn't just where our thoughts and feelings reside; it's also a biological organ with very specific needs. What do you consider to be part of holistic brain care to keep the nervous system efficient, resilient, and balanced in the long term – from periods of rest and mental habits to biological requirements like a brain-friendly diet?

Prof. Dr. Busch: Good brain care comprises several pillars. None of them are particularly spectacular. It's the basic conditions that have quietly eroded over the past few decades – enough sleep, exercise, fresh food, breaks, people, silence, and nature.

Sleep is the most important and the most underestimated. During deep sleep, the hippocampus consolidates memories; in REM sleep, emotions are processed, and the glymphatic system flushes metabolic waste products from the tissue. This cleansing process occurs exclusively during sleep. That's what makes it so precious. Exercise is another extremely important individual measure that we know of. Even moderate endurance exercise increases the growth factor BDNF. This, in turn, encourages the formation of new cells in the hippocampus and has been shown to improve memory, mood, and stress resilience. Diet also plays a role, as the brain uses 20% of your energy and its synapses are made up of omega-3 fatty acids. There is strong evidence supporting the benefits of omega-3 from oily fish or algae, polyphenols from berries, vegetables, nuts, and olive oil, as well as stable blood sugar levels. The Mediterranean diet is the most thoroughly researched approach for safeguarding cognitive function. According to the Harvard Study of Adult Development, among other sources, relationships are a particularly strong predictor of mental and cognitive health in old age. Interestingly, they outweigh the influence of genetics, income, or education. And finally, the breaks we've just mentioned. They're not idle time; they're a sign of active processing. The brain needs periods without stimuli, when it can drift into its default mode. Spending time in nature can be a great way to achieve this.

Side fact: Omega-3 fatty acids and neural structures

The human brain is largely composed of fats, with the polyunsaturated omega-3 fatty acid docosahexaenoic acid (DHA) being a major component of neuronal cell membranes and synapses. Since the body can only synthesise this fatty acid in very small amounts from plant precursors, it relies on a regular supply. Under the European Health Claims Regulation (EFSA), it is scientifically recognised that daily intake of DHA contributes to maintaining normal brain function. 

Source: Dyall S.C. Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Front Aging Neurosci. 2015 Apr 21;7:52. doi: 10.3389/fnagi.2015.00052. PMID: 25954194; PMCID: PMC4404917. Link. 

How emotions shape our thinking

7. You have been researching the links between stress, pain, and emotions for many years. To what extent do our emotions influence the quality of our decisions, our ability to concentrate, and our perception of everyday life?

Prof. Dr. Busch: More than we thought for centuries. Today, we recognise that emotions are what drive us. Conversely, those who no longer have access to their feelings generally make poorer decisions. Those affected can then no longer weigh up what is important to them. So, emotions aren't a disruptive force for reason, as was long believed, but rather an expression of an internal value system that should always be taken seriously. 

Our perception and concentration are also much more influenced by emotions than was long believed: a negative mood narrows our focus of attention, while a positive mood broadens it again and makes us more creative. Put simply, when you're irritable and stressed, you often see the world as darker than it actually is. On the other hand, when you find calm, many things suddenly become crystal clear. 

In everyday life, this means that we make decisions, focus, and experience things not in spite of our feelings, but, in a way, through them. Therefore, the most important skill is never to switch them off, but to acknowledge and recognise them.

Guiding a healthy brain into the future

8. Our world is becoming increasingly faster and more complex. Looking ahead to the coming years, what key mental skill do we need to develop today to ensure our nervous system remains resilient in the long term?

Prof. Dr. Busch: If I had to pick just one thing, I think it would be “self-regulation” – the ability to be aware of your own inner state and positively influence it, rather than being driven by it. Self-regulation is so crucial because all other skills – like concentration, interpersonal skills, decision-making, learning, or stress resilience – don't work if we can't consistently calm our nervous system down. 

Self-regulation can be trained through surprisingly simple things, such as conscious breathing, which I've researched extensively. Taking breaks also protects you, as they help release tension. Last but not least, the ability to name your feelings without immediately acting on every impulse is also an effective form of self-regulation.

Side fact: Respiratory physiology and the vagus nerve

The targeted regulation of the autonomic nervous system through conscious breathing relies on a direct biological interface between the body and the brain: the vagus nerve. As the main nerve of the parasympathetic nervous system (the so-called “resting nerve”), it carries sensory signals from the organs back to the central nervous system. Consciously slowing your breathing rate with longer exhalations increases vagal tone, which lowers your heart rate and can reduce activity in stress-related areas of the brain. 

Source: Gerritsen R. J. S., Band G. P. H. Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Front Hum Neurosci. 2018 Oct 9;12:397. doi: 10.3389/fnhum.2018.00397. PMID: 30356789; PMCID: PMC6189422. Link.

The mental immune system

9. You occasionally use the term “mental immune system”. What qualities particularly help people cope with psychological stress and remain capable of taking action despite difficult periods?

Prof. Dr. Busch: There are a number of factors that make our psyche strong and stable. One of the most important is self-efficacy, which we've already touched on – that is, the belief that you can influence what happens to you. Stable relationships also help. You should have at least one person you can trust. Flexibility is also key – the ability to let go of plans, change your perspective, and seek new paths when crises lead you to turning points. From my personal experience, I can also say that humour helps – a playful approach to life where you don't take yourself too seriously, despite your troubles and hardships. 

The good news about all these factors is that they're not fixed personality traits you're born with, but rather attitudes that can be developed, just like a healthy and strong immune system.

“The good news about all these [resilience-boosting] factors is that they're not fixed character traits you're born with, but rather attitudes that can be developed, just like a healthy and strong immune system.”

Note: This interview is for general information purposes only. The assessments and statements presented reflect the personal scientific opinion and clinical experience of the interviewed expert, and are based, among other things, on their own research. 

The information shared reflects the expert's personal and professional experience and does not constitute official statements or claims by VitaminExpress.

The content does not constitute health claims as authorised under EU Regulation (EC) No 1924/2006 and should not be interpreted as statements regarding the prevention, treatment or cure of any disease. The interview is not a substitute for personal medical advice. If you have any health-related questions, please consult a healthcare professional.