Our attention spans aren't fundamentally shrinking, but constant environmental and digital distractions are making sustained focus harder — and it's trainable.
A 2016 study tracking how long people stayed on one computer application found an average of 40 seconds, down from 75 seconds five years earlier. But this doesn't necessarily mean attention spans are fundamentally shrinking; rather, our attention is being pulled in more directions than ever before.
The prefrontal cortex helps decide what to prioritise, while the parietal cortex shines a mental flashlight on that stream and ignores the rest. The brain keeps monitoring competing signals and redirects focus to anything novel, unexpected or emotionally charged, such as a knock, a notification or a passing thought.
Some researchers theorise that attention is a limited resource. It is highest when you start focusing but depletes over time, leading to more mistakes and more distraction. Multitasking increases demand on this resource and exhausts it faster, so focusing on one task and building in breaks helps.
Yes. Studies show a momentary break to grab a snack or just zone out can reset the attentional resource. This may be extra beneficial when studying or practising a new skill, because during breaks the mind replays the neural activity of what you just learned, solidifying long-term memory.
Stress, sleepiness and poor mood weaken the ability to block distractions, so exercising, chatting with friends and good sleep help. In one study a 15-minute walk outdoors improved lab attention tasks more than the same walk indoors, and mindfulness meditation, such as 12 minutes focusing on breathing, trains attention.
Get rid of distractions. You can't remove all of them, since wandering minds are often the biggest culprits, but one survey estimated Americans check their phones around 200 times a day. Finding a quiet environment, closing extra tabs and blocking certain apps give your brain the best chance.
Tasks that appropriately challenge you tend to hold attention best. For example, you might focus better on a more difficult, intricately patterned puzzle than on an easier one. When you can't choose the task, remember that if focusing feels like work, that is because it genuinely is.