If you find it difficult to concentrate, feel like finishing a book is nearly impossible, or notice that you constantly scroll through social media just to keep yourself engaged, you are definitely not alone.
Decades of research have shown that people’s ability to concentrate has diminished over time. One long-term study revealed that the average attention span for focusing on a single screen has dropped to 47 seconds, a steep decline from 2.5 minutes back in 2004. The constant stream of news, global uncertainty, and prolonged screen exposure are all contributing factors, according to experts.
“When my patients talk to me about this stuff there is often a feeling of helplessness or powerlessness,” said Dr. Michael Ziffra, a psychiatrist at Northwestern Medicine. “But you can change these behaviors. You can improve your attention span.”
To begin improving your focus, you can try a simple challenge: set a timer for 2.5 minutes and attempt to read this entire article without looking at another device or switching tabs. It might be tougher than it sounds, but it’s a good way to start the process.
Why Are We Losing Focus So Easily?
The tendency to shift attention quickly is not a defect but a built-in survival mechanism. Our brains are wired to process and prioritize new information, especially if it signals a possible threat or significant change in our surroundings.
While early humans were conditioned to be alert for rustling bushes that might indicate danger from predators, today our brains react similarly to the nonstop barrage of alerts and notifications. The COVID-19 pandemic also played a major role in disrupting people’s perception of time and drastically increased their screen usage, said Stacey Nye, a clinical psychologist at the University of Wisconsin-Milwaukee.
Although technology is not the only factor affecting our attention spans, the constant exposure to rapid-fire stimuli like 30-second videos and notification pings has a cumulative impact on the brain’s natural rhythm.
“Our attention span has really been trained to only focus in those little, small blips and it interrupts our natural focus cycles,” Nye explained.
Take ‘Active Breaks’ to Rebuild Focus
One effective method to retrain your attention is to engage in “active” breaks. These breaks can be as short as 30 minutes and involve anything from taking a walk and observing your surroundings to simply eating lunch in a different room.
To make it more interesting, get creative with your breaks. You could come up with a list of alternative activities or write down ideas and draw them at random from a container. Options include doing a craft project, meditating for a few minutes, preparing a quick snack, or going for a walk outdoors. Including a friend in these activities can add an extra level of engagement.
The key is to make sure the break involves some level of physical or mental activity. Passive scrolling through your phone doesn’t count as a real break. When the brain becomes understimulated, it seeks novelty and tends to lock on to the most accessible source of change — and that’s usually your phone. As Cindy Lustig, a cognitive neuroscientist at the University of Michigan, put it, the smartphone is an “ever-producing change machine” that’s incredibly tempting when your mind is looking for stimulation.
To avoid unnecessary distractions, turn off unimportant notifications and take full advantage of the “do not disturb” feature, especially during nighttime. Lustig even suggests placing your phone in an entirely different room when you’re trying to concentrate.
Avoid Multitasking and Focus on One Thing at a Time
Although multitasking may give the illusion of productivity, experts strongly advise against it if your goal is to strengthen your focus.
“Be a single tasker,” Nye said. “Work on one thing at a time, for a specified period of time and begin to work your way up.”
Lustig supports the use of the “Pomodoro technique,” which involves setting a timer for 25 or 30 minutes to work on a single task, followed by a five-minute break. She encourages herself by thinking, “I can do anything for this amount of time,” reminding herself that whatever is happening outside her focus will still be there when she’s done.
Choose Enjoyable Goals to Build Attention
Having a hobby isn’t just about passing time—it should ideally involve a clear goal and some form of deliberate practice. According to Lustig, this kind of structured engagement, whether it’s learning to play the guitar or getting better at a sport, is much more effective at developing focus than aimless activity.
Importantly, you should pick something you genuinely enjoy.
“You don’t want to start with the heavy nonfiction or like ‘War and Peace,’” Lustig said. “If you need to start with the romance novel, then start with the romance novel. You can work your way up.”
Being self-compassionate is also crucial. Everyone has days when concentration comes more easily and others when it’s more difficult. Your attention needs might also vary depending on the type of task you’re working on.
Experts stress that the most important part of this journey is being intentional. As Ziffra noted, “It is in many ways similar to a muscle in the sense that we can build it up with practice and exercises. Conversely, it can weaken if we’re not exercising it.”
So, if you’re worried that you’ve lost your ability to concentrate or read deeply, don’t panic. The brain is adaptable, and focus can be restored — but it takes mindful effort, the right techniques, and consistent practice.