Combating the Attention Span Crisis: What We Can Do

In the modern age, distractions are everywhere; YouTube, TikTok, and every other platform imaginable employ some of the smartest people this generation has to offer with the sole aim of keeping you focused…Just not on what matters. If that wasn’t bad enough, there is evidence that our brains can and are adapting to crave the instant gratification these platforms deliver, with far-reaching effects on so many different parts of your life. 

This so-called attention span crisis is affecting more than just our productivity; it’s influencing how we learn, how we work, and even how we connect with others. Shorter attention spans can affect academic performance, reduce creativity, and make deep thinking feel like a chore.

The Shrinking Window of Focus

An attention span can seem like an obscure, fleeting concept; you can’t exactly see it, and everyone has a different baseline to begin with, so how do you measure it? Luckily, there has been plenty of research into what makes us focus…And lose focus on tasks. 

Attention span, or how long we are able to focus on a specific task, is a hard thing to generalize, but there have been recent studies that used screen capture technology to track mobile device usage. Researchers discovered that participants interacted with their phones a median of 228 times per day. Remarkably, the average duration of each interaction was just 10 seconds.

This constant switching between focus on everyday tasks and our phones is just one example. Another study looked at how we lose—and regain—focus on everyday digital tasks. Researchers used screen tracking technology and found that the average time someone spent on one screen before switching was just 47 seconds, a sharp decline from the 2½ minutes recorded back in 2004, and the median duration sat at about 40 seconds, meaning half of all screen engagements lasted less than that. But it gets worse: once interrupted, it took nearly 23 minutes to regain full focus on the original task. 

What’s The Big Deal Anyway?

Humans are capable of multitasking, so what if we take a quick break from daily tasks to check our phones? Well, most of us aren’t actually that good at multitasking. According to research, it takes us 25 minutes or more to regain task focus after even a quick scrolling session. Most of us can relate to this intuitively; who hasn’t been midway through a document, essay, or whatever else you are working on, only to pick up your phone for a quick break, which turns into a 10-minute session and then 30 minutes of trying to refocus. 

Focus, or a lack thereof, can also have broad mental health implications, with rising rates of Attention Deficit Hyperactivity Disorder or ADHD, and other attention-related problems. Luckily, there is a whole range of courses educating new psychologists, teachers, and nurses through online PMHNP programs to understand the causes and consequences of attention span-related conditions. 

Reclaiming Our Attention: What Actually Works

There is a whole host of techniques, from meditation to time blocking, that can alleviate attention problems and get anyone back on track. Here are some of the most relevant techniques: 

1. Deep Work 

The concept of deep work has been popularised by Cal Newport, an author and professor who posits that the ability to focus on ‘deep work,’ or genuinely challenging work that requires intense, sustained attention and focus, is a dwindling skill. However, it is a skill that you can work at by structuring your work day, allowing your mind to wander without reaching for distractions, and avoiding social media. 

2. App Blockers 

Struggling to stay away? That’s alright, there are plenty of app-blocking apps and even built-in controls on some systems that allow you to set a specific amount of time that social media apps will be unlocked for. This takes away the mental struggle with physical controls and can help rewire the way you interact with your phone. 

3. Distance 

Sometimes all it takes is putting your phone on silent, in the other room, and forgetting about it. Popular neuroscientists like Andrew Huberman, who have popularised their personal routines, advocate for deep work sessions in the morning while your phone is off and in another room.  

4. Mindfulness 

Mindfulness is a simple but powerful way to rebuild attention spans. Even a short practice, like focusing on your breathing for just five minutes, can help train your brain to stay on one task at a time. When your mind wanders, gently bringing your focus back to the breath strengthens your ability to concentrate. Over time, this can help undo some of the harm caused by constant digital distractions and improve how long you can focus without getting pulled away.

Learning to attend 

Like any other behavior, attention can be trained. Even if you feel like your attention span is gone, there are plenty of ways to rebuild it. With practice, patience, and the right tools, we can retrain our minds to focus. The attention span crisis isn’t permanent; it’s a challenge we can rise to. By making small, mindful changes in how we use technology, we give ourselves a chance to think deeper, connect better, and live more fully.