3 Steps to Fix Your Attention Span

Digital distractions make it difficult to maintain focus, with constant notifications from text messages and emails. With screens everywhere, it’s hard to stay on one task.

But, according to Daniel Smilek, a professor of cognitive neuroscience at the University of Waterloo in Ontario, attention is a learned habit. “And just as short-form content and endless scrolling can condition your brain to chase novelty, you can also build routines to reclaim your focus,” says an article in The New York Times.

The first step is noticing how much you’re using your phone and how often your mind wanders. If you’re aware of these detours and keep track of them, then you can stop them more easily.

After learning what’s distracting you, notice your “attentional rhythm — the natural peaks and valleys of focus — by checking in with yourself every hour and reflecting on how well you’ve been focusing.” Repeat this for a week to see when your focus is strongest.

To strengthen your attention-span, “add friction,” the article says. “You can try using a flip phone, quitting social media or changing your screen to gray scale.”

If you feel the urge to check your phone, then log out of your social media accounts or keep your phone in a different place to avoid easy access.

Plan ahead and “use your attention audit to schedule the most demanding work for your peak-focus hours, when distractions are least likely,” the article says. Also try batching your email, text and Slack check-ins to avoid constant interruptions.

Before going to a meeting or taking a lunch break, write a short “ready-to-resume plan” that outlines what you’ve already done today and what you still need to do — like closing a tab in your brain so you can shift gears more easily.

Your brain needs real downtime, too. It’s important to get enough sleep, reduce stress and avoid overstimulation. A few ideas: Try a screen-free meal with just food and your thoughts. Leave your headphones behind and enjoy the quiet while exercising or running errands. Enjoy a nature reset by going to the park or taking a walk.

Beyond resting your brain, try strengthening your focus and attention skills with a mindfulness practice. This can be via an app, simple breathing techniques on your own, or just taking a moment to notice what you see, hear and feel around you.

By starting small and gradually building new habits, here’s how to improve your focus and attention span:

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