Fthirty-seven seconds. According to the researchers, that was the average length of time an adult could concentrate on a screen in 2021 research by Gloria Mark, professor of computer science at the University of California. Twenty years ago, in 2004, that number was two and a half minutes.
Our attention span – how long we can concentrate without distraction – is shrinking. Our focus – how intensely we can think about things – is also suffering. The causes: technology designed to demand our attention; endless procrastination tools at your fingertips; increasing stress and anxiety disorders; and poor sleep quality. But there are solutions. From quick-fix hacks to major lifestyle changes, we asked experts for their tips on how to think harder for longer.
Find your ‘why’
A strong sense of purpose, says Eloise Skinner, author and psychotherapist, “focuses our attention on a single goal” and helps us avoid distractions. 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 explore the reasons why you want to do something until you find the core .
You may initially wonder why you are filling out a spreadsheet, for example. The answer might be that your boss told you to. Why? Because it’s part of your job. Ultimately, you’ll get to your core “why,” which in this case might be that “this work supports my family.” Write it down so you can return to it when you feel your focus disappearing.
Go for a morning walk
Exposure to natural light in the morning tells our brains to stop producing melatonin, the sleep hormone, and stimulates the release of hormones like cortisol, which make us feel more alert.
It means that a morning walk can help you get ready to focus on the day ahead, says Maryanne Taylor, sleep consultant and founder of Sleep Works. If you take these walks regularly, they can also help improve focus in the long run, creating a rhythm that ensures melatonin is released at the right time in the evening, making it easier to sleep. “During sleep, our brains consolidate memories and process emotions,” says Taylor. “Thanks to this ‘cognitive housekeeping’ we can wake up every day with a clearer mind.”
Eat proteins for breakfast
Studies show that people who eat breakfast tend to have better attention, memory and overall cognitive performance compared to those who skip breakfast, 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 boost concentration.
Tidy up your workspace
“Clutter causes unproductivity,” says Kathryn Lord of More to Organizing. “Scientists at Princeton University’s Neuroscience Institute have used fMRI (a type of MRI scan that shows which parts of your brain are most active) and other approaches to show that constant visual reminders of disorganization deplete our cognitive resources and reduce our ability to concentrate.”
Attempt diary writing
It’s not just physical tidying up that promotes concentration. Elif Köse, a confidence coach, swears by journaling as a way to clear 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 you’re worried about something. Writing it down acknowledges those feelings instead of letting them swirl around and take up your mental energy. That frees up space to stay focused for a longer period of time the next day.”
Stay hydrated
“Our brains are made up largely of water, and being dehydrated can lead to distracting headaches and decreased cognitive function,” says health coach Vanessa Sturman, who suggests always carrying a water bottle and eating foods with a high water content. like fruits. 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 adults drink six to eight glasses of fluid a day.
Boost your dopamine before work
Dopamine is the reward hormone: it makes us feel good. We get a craving for it when we eat good food, have sex or go for a run, for example. We often delay the release of this hormone until after we have completed a task, using the expectation of a reward – a chat with friends, a nice cup of coffee, some chocolate – as an incentive to complete our work.
However, a lack of dopamine in our system can cause us to procrastinate when looking for a feel-good hit outside of work. This is often why we end up scrolling on our phones. Instead, psychotherapist Melissa Amos suggests getting the dopamine flowing before tackling a challenging task. ‘Sit down after an intense 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
Rewards, of course can be motivating. Gamification consultant Kimba Cooper-Martin, who helps companies make their marketing more engaging, says using extrinsic motivation (doing something to get a prize or avoid punishment) can make it easier to stay focused on tasks . She recommends tracker apps like Habiticawhere you can give yourself the satisfaction of marking a task as complete.
Use a daily tracker because you spend more time on a project each day. For example, challenge yourself to work on it for four minutes on the first day, five minutes on the second day and so on, says Cooper-Martin. “Give yourself the opportunity to win on day one so you’ll be more motivated to continue on day two.”
Manage your stress
If you are experiencing symptoms such as panic attacks, insomnia, gastrointestinal problems or anxiety, you may be experiencing: disrupted nervous systemwhere your body’s fight or flight response and your body’s rest and digestion function have become out of balance. Your body becomes constantly tense, making it difficult to concentrate, says Sylvia Tillmann, who teaches trauma-release exercises that help release tension held in the body through stretching.
“People with a well-regulated nervous system can handle stress better, quickly return to a calm starting situation and are less overwhelmed by life,” says Tillmann. She recommends daily cold showers as a way to calm your nervous system. At times when you find yourself too panicked to concentrate, you can try a long exhale, where your exhale lasts longer than your inhale. It signals to the nervous system that it is safe to calm down.
Switch to your peripheral vision
If you’re feeling 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 computing—to peripheral vision, which we can do. watching out of the corner of our eyes. It can be done at any time without anyone noticing.
“Simply focus on a point directly in front of you and soften your gaze so that you are aware of everything in your field of vision,” she says. The switch to peripheral vision activates the vagus nerve, which runs from the brain stem to the abdomen. “It’s part of the nervous system that regulates relaxation,” says Zeiddar, telling our bodies we’re safe. “Feeling safe promotes clarity and extends focus because our brains are not busy looking out for threats or dealing with stress or anxiety.”
Lock your phone away
Cognitive behavioral psychotherapist Leanne Alston takes a tough approach to preventing social media from distracting us from our work: “Get a safe for your phone and lock it up. If you need to have your phone with you while completing a task, try uninstalling apps that require you to log into websites through your browser. This slows down the process and makes you think more about what you are doing.” Alston also recommends turning off notifications and setting time limits for social media, which you can do through your phone’s settings.
Know when to consult your doctor
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 disease affect concentration, as do sleep disorders, mental illness, chronic pain and nutrient deficiencies such as a lack 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 and share them with their doctor.