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Is Your Attention Span Shrinking? Tips to Regain Focus in a Distracted World
MILWAUKEE – Do you find it challenging to concentrate? Does finishing a book seem impossible? Are you spending countless hours scrolling through social media to keep your mind occupied? You’re not alone. Research indicates that the average person’s attention span for a single screen is now just 47 seconds, a significant drop from 2.5 minutes in 2004. Experts attribute this decline to the constant news cycle, global uncertainties, and excessive screen time. Learn how to improve focus and increase attention span with these expert-backed strategies
The Impact of a Shifting Attention Span
“Many patients express feelings of helplessness when discussing these issues,” notes Dr. Michael Ziffra, a psychiatrist at Northwestern Medicine. “However, these behaviors can be modified, and your attention span can be enhanced.”
A shifting attention is actually an evolutionary advantage. Our brains are inherently wired to quickly process information, focusing on potential dangers or changes in our surroundings.
The triggers for our attention have evolved. While our ancestors might have been alerted by a rustle in the bushes, signaling a potential predator, we are now bombarded with breaking news alerts and constant notifications.
The COVID-19 pandemic significantly altered our perception of time and dramatically increased screen usage, according to Stacey Nye, a clinical psychologist at the University of Wisconsin-Milwaukee.
While technology isn’t the only factor affecting our attention, the cumulative effect of constant pings and endless scrolling can be substantial.
“Our attention span has been conditioned to focus on short bursts of information which interrupts our natural focus cycles,” Nye explains.
Strategies to Improve Your Focus and Attention
1. Embrace Active Breaks
Experts suggest that “active” breaks are highly effective in retraining your mind and attention. These breaks, lasting about 30 minutes, can be as simple as taking a walk while observing your surroundings or having lunch in a different room.
Get creative with your breaks. Consider making a list of alternative activities or randomly selecting ideas. Try craft projects, brief meditation sessions, preparing a simple meal, or taking an outdoor stroll. Involving a friend can make it even more beneficial.
- Take a walk and notice your surroundings
- Enjoy lunch in a different setting
- Try a craft project
- Meditate briefly
- Prepare a simple meal
- Stroll outside
Ensure the break is a physical or mental activity – avoid passively scrolling on your phone.
2. Minimize Distractions
When the brain is understimulated and seeking novelty, it tends to latch onto the first available option. Smartphones, with their constant stream of updates, are particularly alluring, explains Cindy Lustig, a cognitive neuroscientist at the University of Michigan.
- Turn off unnecessary notifications
- Utilize “do not disturb” mode, especially before bed
- Keep your phone in another room
Turn off unnecessary notifications and make “do not disturb” mode a regular habit, especially before bedtime. For even better results, keep your phone in another room, Lustig suggests.
3. Embrace Single-Tasking
While multitasking may create the illusion of productivity, brain experts advise against it.
“Focus on single-tasking,” Nye recommends. “Work on one task at a time for a specific duration and gradually increase the time.”
4. Utilize the Pomodoro Technique
Lustig advocates for the “Pomodoro Technique,” which involves setting a timer and working on a task for 25 to 30 minutes, followed by a 5-minute break.
She motivates herself by thinking, “I can concentrate for this amount of time, and the world will still be there when I finish.”
5. Cultivate Engaging Hobbies
Simply having a hobby isn’t enough, Lustig says. Choose hobbies that involve deliberate practice and a clear goal, whether it’s playing guitar for an audience or improving in a sport.
Selecting something you enjoy is crucial. This will help keep you engaged and motivated to work towards your goal.
6. Be Kind To Yourself
“Don’t start with challenging non-fiction or lengthy novels,” Lustig advises. “Read a light romance novel, or something that is not challenging. You can gradually build up to reading more in-depth and challenging material.”
It’s important to be understanding with yourself. Everyone has good days and bad days, and concentration fluctuates based on the task at hand.
The key is consistent, intentional effort, according to experts.
“It’s similar to a muscle; we can strengthen it through consistent exercise and practice,” Ziffra explains. “Conversely, it can weaken if neglected.”