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Fforty-seven seconds. That was the average time an adult could focus on a screen in 2021, according to research by Gloria Mark, computer science professor at the University of California. Twenty years ago, in 2004, that figure was two and a half minutes.
Our attention span (how long we can focus without getting distracted) is shrinking. Our focus – the intensity with which we can think about things – is also suffering. The causes: technology designed to demand our attention; an endless number of procrastination tools at our disposal; increased stress and anxiety disorders; and poor sleep quality. But there are solutions. From quick fixes to major lifestyle changes, we asked experts for advice on how to think harder, longer.
Find your ‘why’
A strong sense of purpose, says Eloise Skinner, author and psychotherapist, “concentrates our attention on a singular focus” and helps us avoid getting 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 main one.
Initially, you might wonder why you are completing a spreadsheet, for example. The answer could be because your boss told you to do it. Because? Because it’s part of your job. Over time, you will get to your core “why,” which in this case might be “this job supports my family.” Write it down so you can return to it when you feel your concentration slipping.
Go for a morning walk
Exposure to natural light in the morning tells our brain to stop producing melatonin, the sleep hormone, and initiates the release of hormones like cortisol, which make us feel more alert.
It means a morning walk could help you feel ready to focus on the next day, says Maryanne Taylor, sleep consultant and founder of Sleep Works. Taken regularly, these walks can also help improve long-term concentration, establishing a rhythm that helps ensure melatonin is released at the right time at night, making it easier to fall asleep. “During sleep, our brain consolidates memories and processes emotions,” Taylor says. “This ‘cognitive cleansing’ allows us to wake up with a clearer mind every day.”
Eat protein for breakfast
Studies show 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. The protein helps produce neurotransmitters that allow neurons in the brain to communicate and increase concentration.
Organize 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 reveals which areas of the 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 keep a diary
It is not just physically organizing that increases concentration. Confidence coach Elif Köse swears by journaling as a way to clear mental clutter: “I use it as a brain repository at the beginning and end of the day. Let’s say you had a stressful day and you’re feeling anxious about something. If you write it down, you are acknowledging those feelings instead of letting them spin, consuming your mental energy. “That frees up space to stay focused for longer periods of time the next day.”
Stay hydrated
“Our brain is made up primarily of water, and dehydration could lead to distracting headaches and decreased cognitive function,” says health coach Vanessa Sturman, who suggests carrying a bottle of water at all times and Eat foods with a high water content. such as fruit. Water is also necessary for the production of hormones and neurotransmitters in the brain, and studies have shown that 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 feel it, for example, when we eat tasty food, have sex or go for a run. We often delay the release of this hormone until we have completed a task, using the anticipation of a reward (catching up with friends, a good coffee, some chocolate) as an incentive to finish our work.
However, a lack of dopamine in our system can cause us to procrastinate while we look outside of work for a feel-good fix. This is often why we end up scrolling on our phones. Instead, psychotherapist Melissa Amos suggests getting dopamine flowing before performing a challenging task. “Feel after a high-intensity exercise or a yoga session,” he says. “If you do your work immediately after finishing these activities, your dopamine will be high and give you energy naturally.”
Gamify your life
Of course, rewards 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 reward or avoid a punishment) can make it easier to stay focused. the tasks. She recommends tracking apps like Habitatin which you can give yourself the satisfaction of marking a task as completed.
Use a daily tracker as you spend more time each day focusing on a project. Challenge yourself and work on it for, say, four minutes on the first day, five on the second day, and so on, Cooper-Martin says. “Allow yourself to win on the first day so you’ll be more motivated to continue on the second day.”
Manage your stress
If you experience 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 digest function have become unbalanced. Your body ends up constantly on edge, making it difficult to concentrate, says Sylvia Tillmann, who teaches trauma-relief 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 calm, and feel less overwhelmed by life,” says Tillmann. He recommends daily cold showers as a way to calm the nervous system. At times when you feel too panicked to focus, try taking a long exhale, making the exhale last longer than the inhale. It tells the nervous system that it is safe to calm down.
Switch to your peripheral vision
If you feel overwhelmed or unfocused in a work meeting, empowerment coach Annabella Zeiddar recommends switching from your foveal (central) vision, which we use for activities like reading, driving, and using computers, to peripheral vision, which we can see out of the corner of the eye. It can be done at any time without anyone noticing.
“Simply focus on a point that is right in front of you and let your gaze soften so that you are aware of everything in your field of vision,” he 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 body that we are safe. “Feeling safe promotes clarity and prolongs focus because our brain is not worried about looking for threats or managing stress or anxiety.”
Close away your phone
Cognitive behavioral psychotherapist Leanne Alston takes a hardline approach to stopping 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 nearby while you perform a task, try deleting apps so you can 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 on social media, 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 do sleep disorders, mental health conditions, chronic pain and nutrient deficiencies, such as a lack of iron, vitamin B12, or omega-3 fats. acids.
For women, it could also be a sign of menopause. “Decreased levels of estrogen, progesterone and testosterone can affect neurotransmitters in the brain that influence mood, memory and attention,” says Misra-Sharp, who advises women to keep track of any symptom to share with your primary care doctor.
