Ftwenty seven seconds. That was the average length of time an adult could focus on a screen in 2021, according to research by Gloria Mark, a professor of informatics at the University of California. Twenty years ago, in 2004, that number stood at two and a half minutes.
Our attention span – how long we can concentrate without being distracted – is shrinking. Our focus – how intensely we can think about things – is also suffering. The causes: technology designed to demand our attention; endless tools for procrastination at our fingertips; increasing stress and anxiety disorders; and poor sleep quality. But there are solutions. From quick fixes to big lifestyle changes, we asked experts for their tips on how to think harder for longer.
Find your ‘why’
A strong sense of purpose, says author and psychotherapist Eloise Skinner, “gathers our attention to a singular focus” and helps us avoid being distracted. To find that purpose, Skinner recommends trying the “five whys” exercise—developed in the 1930s by Sakichi Toyoda, a Japanese industrialist and inventor—in which you examine your reasons for wanting to do something until you find the find core one.
You may initially ask yourself why you are filling in a spreadsheet, for example. The answer may be because your boss told you to. Why? Because it’s part of your job. Eventually you will reach your core “why”, which in this case could be that “this job supports my family”. Write it down so you can return to it when you feel your focus slipping away.
Go for a morning walk
Exposure to natural light in the morning tells our brain to stop producing melatonin, the sleep hormone, and kicks off the release of hormones like cortisol, which make us feel more alert.
That means a morning walk can help you feel ready to focus for the day ahead, says Maryanne Taylor, sleep consultant and founder of the Sleep Works. If taken regularly, these walks can also help improve long-term focus, and establish a rhythm that helps ensure melatonin is released at the right time in the evening, making it easier to fall asleep. “During sleep, our brain consolidates memories and processes emotions,” says Taylor. “This ‘cognitive housekeeping’ allows us to wake up each day with a clearer mind.”
Eat protein for breakfast
Studies shows that people who eat breakfast tend to have better attention, memory and overall cognitive performance compared to those who skip it, says Jane Thurnell-Read, author of The Science of Healthy Aging: Unlocking the Secrets of Longevity, Vitality, and Disease Prevention. Protein helps produce neurotransmitters that allow neurons in the brain to communicate and increase concentration.
Clean up your workspace
“Clutter causes unproductivity,” says Kathryn Lord, of the More to Organizing service. “Scientists at Princeton University’s Neuroscience Institute have used fMRI (a type of MRI scan that shows which areas of your brain are most active) and other approaches to show that constant visual reminders of disorganization drain our cognitive resources and reduce our ability to focus.”
Try journalism
It’s not just physical clutter that promotes concentration. Elif Köse, a confidence coach, swears by journaling as a way to clean up mental clutter: “I use it as a brain dump at the beginning and end of the day. Let’s say you’ve had a stressful day and feel anxious about something. Writing them down acknowledges those feelings instead of letting them swirl around and take up your mental energy. It frees up space to stay focused for longer periods the next day.”
Stay hydrated
“Our brain is made up mostly of water, and being dehydrated can lead to distracting headaches and reduced cognitive function,” says health coach Vanessa Sturman, who suggests keeping a water bottle with you at all times and eating with a high water content eats. like fruit. Water is also necessary for the production of hormones and neurotransmitters in the brain, and studies have shown this dehydration has a detrimental effect on short-term memory and attention. The NHS recommends that adults drink six to eight glasses of fluid a day.
Increase your dopamine before you start working
Dopamine is the reward hormone: it makes us feel good. We get a liking for it, for example when we eat good food, have sex or go for a run. Often we delay the delivery of this hormone until after we have completed a task, and use the anticipation of a reward – a catch-up with friends, a nice coffee, some chocolate – as incentives to finish our work. make.
However, a lack of dopamine in our system can cause us to procrastinate while looking outside for a feel-good hit. This is often why we end up scrolling on our phones. Instead, psychotherapist Melissa Amos suggests getting the dopamine flowing before doing a challenging task. “Sit after a high-intensity exercise or yoga session,” she says. “If you do your work right after completing these activities, your dopamine will be high and will naturally fuel you.”
Gamify your life
Of course, rewards can be motivating. Gamification consultant Kimba Cooper-Martin, who helps businesses make their marketing more engaging, says using extrinsic motivation (doing something to get a prize or avoid punishment) can make it easier to focus on tasks to stay She recommends tracking apps like Habiticawhere you can give yourself the satisfaction of marking a task complete.
Use a daily tracker as you spend more time focusing on a project each day. Challenge yourself to work on it for, say, four minutes on the first day, five on the second day, and so on, says Cooper-Martin. “Set yourself up to win on day one so you’ll be more motivated to keep going on day two.”
Manage your stress
If you are experiencing symptoms such as panic attacks, insomnia, gastrointestinal problems or anxiety, you may have a dysregulated nervous systemwhere your body’s fight-or-flight response and its rest and digestion function have become unbalanced. Your body is constantly on edge, making it hard to concentrate, says Sylvia Tillmann, who teaches trauma release exercises that help relieve tension held in the body through stretching.
“People with a well-regulated nervous system can handle stress better, quickly return to a calm baseline and are less overwhelmed by life,” says Tillmann. She recommends daily cold showers as a way to calm your nervous system. In moments where you find yourself too panicked to concentrate, try long breathing – let your exhalation last longer than your inhale. This signals the nervous system that it is safe to calm down.
Switch to your peripheral vision
If you feel overwhelmed or unfocused during a work meeting, empowerment coach Annabella Zeiddar recommends switching from your foveal (central) vision – which we use for activities like reading, driving and on computers – to peripheral vision, which is what we can see out of the corners of our eyes. This can be done at any time without anyone noticing.
“Simply focus on a point right in front of you and let your gaze soften so you’re aware of everything in your field of vision,” she says. The switch to peripheral vision activates the vagus nerve, which runs from the brainstem to the abdomen. “It is part of the nervous system that regulates relaxation,” says Zeiddar, telling our body that we are safe. “Feeling safe promotes clarity and prolongs focus because our brain is not busy watching for threats or managing stress or anxiety.”
Close your phone away
Cognitive behavioral psychotherapist Leanne Alston takes a hard-line approach to stopping social media from distracting us from our work: “Get a safe for your phone and lock it away. If you need to have your phone close to you while completing a task, try deleting apps so you have to log in to websites through your browser. It slows down the process and makes you think more about what you’re doing.” Alston also recommends turning off notifications and setting social media time limits, which you can do through your phone’s settings.
Know when to talk to your GP
There are lifestyle adjustments you can make to improve your attention span, but it’s also important to know when to seek medical advice. According to GP and menopause specialist Dr Deepali Misra-Sharp, diabetes, heart disease and thyroid disorders affect concentration, as well as sleep disorders, mental health conditions, chronic pain and nutrient deficiencies, such as a deficiency of iron, B12 or omega-3 fatty acids. acids.
For women, it can also be a sign of menopause. “Decreasing levels of estrogen, progesterone and testosterone can affect neurotransmitters in the brain that affect mood, memory and attention,” says Misra-Sharp, who advises women to keep track of any symptoms to share with their GP.
