Milwaukee (AP) – Struggling to concentrate? Can’t seem to finish that book? Finding yourself endlessly scrolling through social media? You’re not alone.
For decades, research has shown that the average attention span has diminished, with one study revealing a drop from 2.5 minutes to just 47 seconds in 2004. Experts say factors like the relentless news cycle and constant screen time exacerbate this issue.
“When my patients express these concerns, I often feel powerless,” says Dr. Michael Zifra, a psychiatrist at Northwestern Medicine. “However, you can modify these behaviors and enhance your attention span.”
To embark on this journey, try setting a timer for 2.5 minutes while reading and challenge yourself to focus without checking other devices.
What Led to Your Loss of Concentration?
Shifting focus is an intrinsic ability, not an error. Our brains have evolved to quickly filter information and pay attention to potential threats and changes in our environment.
What has altered our ability to concentrate? For our ancestors, it may have been a rustling in the bushes. In today’s world, it involves a barrage of breaking news notifications and alerts.
Stacey Nye, a clinical psychologist at the University of Wisconsin-Milwaukee, notes that the COVID-19 pandemic has warped our sense of time, causing an unprecedented spike in screen usage.
This article is part of AP’s comprehensive coverage on wellness, fitness, diet, and mental health. Read more.
Experts suggest that while technology itself may not diminish our attention, its compounding effects can lead us to mindlessly scroll through 30-second videos.
“Our attention becomes attuned to these short bursts of content, disrupting our natural focus cycle,” she explained.
Active Breaks for a Wandering Mind
Experts advocate for “active” breaks as effective methods to retrain your attention. According to Nye, dedicating just 30 minutes is all it takes. Simple activities like taking a walk and observing your surroundings or moving to a different room for lunch can be beneficial.
Don’t hesitate to get creative—compile a list of alternative activities or draw ideas from a Fish Bowl. Consider craft projects, short meditations, quick meal options, or outdoor walks. Including friends can enhance the experience as well.
Breaks should involve physical or mental activity—avoid passive phone usage.
When your thoughts are clear and seeking a change, your attention often gravitates toward whatever you notice first. According to Cindy Lustig, a cognitive neuroscientist at the University of Michigan, smartphones are particularly tempting as they provide a “constantly generated distraction.”
Deactivate unnecessary notifications and utilize “Do Not Disturb” mode, particularly before bedtime. Ideally, leave your phone in another room, as Lustig suggests.
Reject Multitasking
Although multitasking may seem productive, brain experts recommend against it.
“Be a single-tasker,” Nye advises. “Focus on one thing at a time for a set period, then move on.”
Lustig supports the “Pomodoro Technique,” where you work on a task for 25 or 30 minutes before taking a five-minute break.
She reminds herself: “I can accomplish anything during this time,” knowing the world will wait.
Begin with What You Enjoy and Set Goals
Simply having a hobby isn’t sufficient, Lustig says. Engaging in activities with intentional practice and specific goals, whether it’s playing guitar or improving in a sport, can enhance your focus.
Choose activities that truly interest you.
“Don’t feel pressured to begin with heavy non-fiction or ‘War and Peace’,” Lustig remarks. “If romance novels appeal to you, start there. You can gradually progress.”
It’s also essential to practice self-compassion. Everyone has productive and less productive days, and attention spans can vary.
The key is to make a conscious effort, experts say.
“Like muscles, our attention can be strengthened through practice and exercise,” Zifra emphasizes. “But if neglected, it can weaken.”
___
The Associated Press School of Health Sciences receives support from the Howard Hughes Medical Institution’s Science and Education Media Group and the Robert Wood Johnson Foundation. AP is solely responsible for all content.
Source: apnews.com