Struggling to focus? You’re not alone. Many people feel that they can’t finish a book or manage their attention span due to the overwhelming presence of digital distractions, particularly social media. A study highlighted a significant decline in the average attention span, showing it dropped from 2.5 minutes in 2004 to just 47 seconds when engaging with screens. This decline has been exacerbated by the continuous news cycle and increased screen time, making it harder for individuals to focus.
Dr. Michael Ziffra, a psychiatrist at Northwestern Medicine, points out that feelings of helplessness are common among patients discussing their attention issues. However, he emphasizes that it is possible to change these behaviors and improve one’s attention span. One practical approach is to start focusing on reading articles or books for short durations. For instance, setting a timer for 2.5 minutes can help retrain the brain to resist the urge to switch to another device or distraction.
The loss of focus is rooted in evolutionary reasons. Our brains are naturally wired to quickly assess our surroundings for potential threats. What captures our attention has shifted from the metaphorical rustling of bushes to the barrage of notifications from our devices. The COVID-19 pandemic has intensified this issue, as reported by Stacey Nye, a clinical psychologist at the University of Wisconsin-Milwaukee. Many people have developed a warped sense of time, leading to an increase in screen usage.
While technology plays a significant role, its effects can accumulate over time. Nye explains that the brain’s attention span has been trained to focus only on brief snippets of information. Consequently, the overload from pings and short videos interrupts natural rhythms of concentration. To combat this, experts suggest incorporating “active breaks” into your routine. An active break, which takes roughly 30 minutes, could involve taking a walk and observing your surroundings, or even moving to a different room for lunch.
Creativity during breaks is encouraged; developing a list of alternative activities can help make these breaks more beneficial. Whether it’s engaging in craft projects, meditating, preparing a quick meal, or enjoying a walk outdoors, the key is to avoid passive activities like scrolling on social media. When the brain seeks change, it often turns to the screen, which is known as an “ever-producing change machine,” according to Cindy Lustig, a cognitive neuroscientist at the University of Michigan. To enhance focus, it’s recommended to disable unnecessary notifications and utilize the “do not disturb” mode, especially during the night. Placing your phone in a different room can also be advantageous.
Another crucial recommendation is to avoid multitasking. Although it may feel productive, experts advise focusing on one task at a time. Nye encourages becoming a “single tasker,” dedicating a specified period to one activity before transitioning. Lustig advocates for the “Pomodoro technique,” a time management method where individuals work for 25 to 30 minutes and then take a five-minute break. This structured approach can help in building concentration and making tasks feel more manageable.
When exploring hobbies, choosing activities you genuinely enjoy can be beneficial. Lustig notes that engaging in hobbies that involve deliberate practice and specific goals can enhance focus. For instance, whether it’s performing music for an audience or improving skills in sports, enjoyment plays a critical role in maintaining attention. It’s vital to be kind to oneself, acknowledging that attention varies from task to task and that some days will be better than others.
The central theme in improving focus is the intentional effort put forth. As Dr. Ziffra remarks, building attention can be likened to strengthening a muscle; it requires practice and attention. Conversely, neglecting this “muscle” can lead it to weaken over time.
