Focus in a Distracted World: Steps to Reclaim Your Attention
MILWAUKEE — Do you often feel like focusing is becoming harder? You’re not alone. Recent research shows that people’s attention spans have shrunk significantly over the years. In fact, the average attention span for a single screen is now only 47 seconds, a sharp drop from 2.5 minutes in 2004. Many experts believe this decline is influenced by the 24/7 news cycle, global uncertainties, and excessive screen time.
Dr. Michael Ziffra, a psychiatrist, emphasizes that people feel helpless about their dwindling attention spans. However, he reassures us that change is possible; we can improve our focus with effort.
Understanding Our Distracted Minds
Humans have always had a unique ability to filter information quickly. This skill helped our ancestors react to threats in their environment. While they needed to be alert to sounds of danger, we are now bombarded with notifications and breaking news updates. The COVID-19 pandemic further impacted our daily rhythms, leading to a surge in screen time, according to clinical psychologist Stacey Nye.
Though technology plays a significant role in our attention struggles, it’s not the sole culprit. Continuous distractions from our smartphones can quickly steal our focus, training our brains to look for fast-moving stimuli.
Engaging Breaks to Refresh Your Mind
Experts recommend taking "active" breaks to help retrain your focus. These short breaks, which can last around 30 minutes, can involve anything from walking outside to simple tasks in different rooms. Creative alternatives might include crafting, meditating, or preparing a quick meal. Involving a friend can make these breaks even more enjoyable.
Avoid the temptation of mindless scrolling on your phone during these breaks. Instead, strive for activities that genuinely engage your mind and body. Many psychologists suggest turning off unnecessary notifications and making good use of the "do not disturb" mode, especially at night.
The Downside of Multitasking
You might feel productive while multitasking, but experts warn against it. Instead, focusing on one task at a time is much more effective. The "Pomodoro technique," which involves working for 25 or 30 minutes followed by a short break, can be particularly helpful. This method encourages commitment to a task without overwhelming yourself.
Choose Enjoyable Activities
When trying to improve your focus, start with activities that genuinely interest you. Whether it’s playing a musical instrument or participating in a sport, choosing hobbies with specific goals can provide a sense of accomplishment. It’s best to avoid overwhelming subjects at first; consider starting with something lighter, like a fun novel, and gradually work your way up.
Be kind to yourself during this journey. Everyone has varying needs and capabilities when it comes to attention, and it’s normal to have ups and downs. The key lies in making a deliberate effort. As Dr. Ziffra notes, attention is like a muscle — it can be trained and strengthened or weakened if neglected.
With commitment and practice, we can regain control over our focus and navigate today’s busy world with clarity and purpose.
