We’ve all been there—zoning out in a meeting and suddenly realizing you’ve agreed to something you had no idea about, or missing a crucial deadline that throws the entire team off track. It's clear: Staying focused at work is essential. But in a culture of constant multitasking and a never-ending flood of notifications, keeping focus can feel like an uphill battle.
The good news? With the right strategies, you can learn how to increase attention span and train your brain to focus longer and more effectively. In this article, we’ll explore the causes of short attention spans and share practical steps you can take to improve your focus at work and beyond.
“Why is my attention span so short?”
The modern world is brimming with distractions that are intentionally designed to capture and retain your attention.
The average attention span has decreased drastically over the years, said Gloria Mark, PhD, a chancellor's professor of informatics at the University of California, Irvine, in a recent episode of the American Psychological Association's podcast Speaking of Psychology. In 2004, Mark said, the average attention span was around two and a half minutes. By 2012, it had dropped to about 75 seconds, and in the past five or six years, it has further declined to approximately 40 seconds.
Digital overload plays a significant role in this short attention span, as endless content streams from social media platforms, news apps, emails, and streaming services compete for your focus, making it hard to engage deeply with a single task. The constant barrage of notifications and digital distractions is drawing attention away from deep, focused work.
Multitasking—often celebrated as a skill—actually fragments your attention, reducing efficiency and the quality of your work. Media multitasking—engaging with multiple forms of digital media simultaneously—was found to impair attention and memory in young adults, in a 2020 study. The study observed that individuals who frequently multitask exhibited more attentional lapses and decreased brain activity associated with episodic memory recall.
Stress and anxiety further exacerbate short concentration span by pulling your mind in multiple directions, significantly impacting your ability to concentrate. “People with a shorter attention span may feel like they can't finish tasks or handle their feelings well, which can make their anxiety, stress, or even depression worse,” says David Cooper, mental health therapist and strategic advisor of Yung Sidekick. “Constantly doing many things at once makes it harder for the brain to focus, which leads to stress that hurts health in general.”
The importance of a strong attention span
Having a strong attention span is crucial for both mental health and productivity. “When we can totally concentrate on a project or idea, our brain can fully absorb the data, thus lowering emotions of anxiety and overwhelm,” says Dr. Mary Poffenroth, neuro-hacking biopsychologist. “This whole thought process keeps the mind from hopping from one worry to the next without resolution, thus reducing anxiety.”
At work, employees who cultivate a robust attention span gain several advantages:
- Enhanced productivity: A strong attention span allows you to complete tasks more efficiently, reducing wasted time and effort. You can focus on one task at a time, improving the quality of your work and helping you meet deadlines with ease.
- Improved decision-making: With fewer distractions, your decision-making process becomes more thoughtful and deliberate. This ensures that you weigh options carefully and make informed choices in both personal and professional settings.
- Reduced stress and better mindfulness: Being able to concentrate reduces the stress that comes with juggling too many tasks at once. It also fosters mindfulness, allowing you to stay present in the moment and better manage daily challenges.
- Stronger relationships: When you’re fully present in conversations and interactions, you build stronger connections with colleagues, clients, and loved ones. This attentiveness strengthens trust and rapport, which are essential for successful teamwork and collaboration.
Investing in your attention span isn’t just about work; it’s about creating a more balanced and fulfilling life. But, how to solve attentive issues? Let’s learn some techniques below.
How to increase attention span: 10 actionable steps
So, how to fix attention span? Cooper suggests a mix of long-term and immediate methods to get back in charge. “Over time, these habits can help you stay focused, keep your mental health in check, and get more done,” he says.
Immediate actions: Quick wins for better focus
- Limit distractions. Consider turning off non-essential notifications on your devices and creating a clutter-free workspace to minimize visual distractions.
- Use the Pomodoro technique. Work for 25 minutes and then take a five-minute break. This method helps you maintain focus while avoiding burnout.
- Practice mindfulness. Spend two to three minutes on deep breathing exercises to center your thoughts and improve concentration.
Short-term strategies: Build habits for sustained focus
- Try time blocking. Schedule specific blocks of time for deep work, meetings, and breaks. Stick to the plan to train your brain to focus during designated periods.
- Optimize your environment. Use noise-canceling headphones or white noise to create a conducive work environment. Adjust lighting and temperature to your comfort level.
- Engage in single-tasking. Focus on completing one task at a time. Set an intention for each work session and avoid switching tasks until you’re done.
Long-term strategies: Transform your cognitive endurance
- Exercise regularly. Physical activity improves blood flow to the brain and enhances cognitive functions. Aim for at least 30 minutes of exercise, five times a week.
- Prioritize sleep. Studies from the National Sleep Foundation say that adults who get less than seven hours of sleep per night are more prone to cognitive impairments. Ensure seven to nine hours of quality sleep each night to support brain health and improve focus.
- Practice meditation. Incorporate meditation into your routine to train your brain to stay present. Apps like Headspace or Calm can help you get started.
- Learn a new skill. Activities like playing a musical instrument or learning a language challenge your brain and improve its ability to sustain attention over time.
Tracking and sustaining progress
Improving your bad attention span is a journey that requires consistent and deliberate effort. Here’s how you can track and sustain your progress effectively:
- Set measurable goals. Begin by focusing on a task for 20 minutes without distractions, then gradually increase the duration as your concentration improves. Tracking these milestones can help you visualize your growth over time.
- Keep a focus journal. Maintain a daily journal to record your focus levels, identify frequent distractions, and note areas for improvement. Reviewing your entries can provide valuable insights into patterns and help you fine-tune your strategies.
- Leverage digital tools. Apps like Freedom or StayFocusd can block distracting websites, while tools like Forest encourage focused work sessions by gamifying productivity. Platforms like Toggl Track can also help you monitor how you spend your time, offering clear data on your attention patterns.
- Seek feedback. Ask colleagues, mentors, or even supervisors for observations about your focus and productivity. An external perspective can highlight improvements or areas you might have overlooked.
- Celebrate milestones. A win is a win! Recognize and reward yourself for achieving attention span goals, whether it’s maintaining focus during a lengthy project or significantly reducing distractions. Positive reinforcement encourages sustained effort.
Using these strategies, you can create a sustainable plan to not only track but also enhance your focus consistently over time.
Make focus a habit
In a world full of distractions, staying focused gives you a real advantage. By understanding what's causing your attention span to dip and taking simple, actionable steps, you can boost both your productivity and overall work satisfaction.
Improving focus isn’t just about cutting out distractions—it’s about creating habits that support long-term concentration. This means taking care of your mental health, setting clear goals, and finding a work-life balance that works for you.
Small, consistent actions—like practicing mindfulness, adjusting your workflow, or using helpful tech—can lead to lasting change. By making focus a priority, you’re setting yourself up for a more productive, balanced, and fulfilling life.