Your Attention Span is Shrinking: How to Focus and Be Productive Anyway

You might have noticed that your attention span is getting shorter and shorter. You are not alone, and this is not your imagination. I know that when I sit down to try to get things done, I suddenly feel a pull to check my phone, the news, email, or anything but the task at hand.?

Research from the last 20 years shows that the average time that a person can focus on one thing has declined from 2 ? minutes in 2004 to just over 45 seconds today, according to Gloria Mark, author of the book Attention Span. This decline is attributed to a number of factors including social media algorithms, dopamine boosts from “likes” on a post, short form video trends (thanks to TikTok), and notification distractions as we are more and more attached to our phones.?

However, there are additional reasons beyond media and technology that many of us find it hard to focus and be productive. You might be bored with whatever you're doing. You might be overwhelmed and stressed. You might not be getting enough sleep, and research shows a direct correlation between sleep deprivation and impaired cognitive function. You might have ADHD, as there has been an increase in diagnoses over the years.

You might be forcing your brain to push through when what it really needs is a quick break to recharge. Maybe you’re trying to be more efficient by multitasking, when actually, research shows that our brains are just not capable of doing so. When you get interrupted from your work, “it takes 23 minutes and 15 seconds to get back to the task,” according to Mark. In addition, a study from the University of California Irvine shows that these interruptions cause increased stress and frustration.

So what can you do about it??

4 Ways to Improve Focus and Productivity

#1) ?Create an environment optimized for focus!?

• Schedule Dedicated Uninterrupted Time Blocks. This is the opposite of multitasking! Choose a specific task or group of similar tasks to focus on. Set a timer for 25 – 90 minutes (Rather than your distraction-filled phone timer, use a tool like E.ggtimer.) You’ll have the motivation to get what you need done. And, when the timer goes off, it’s a good reminder to give your brain a break which is biologically needed at least every 90 minutes due to our ultradian rhythms. Many recommend the 90/20 rule (20 minute break after every 90 minutes of work), others like the Pomodoro technique recommend 25 minutes working and 5 minute breaks, but you should test out what works best for you!
• Mute Notifications. Put your phone on Do Not Disturb mode, and mute computer notifications (email, workplace group chats, etc.)
• Play Focus-Enhancing Music with Headphones. There is a lot of conflicting research on whether audio tracks can help with focus, and it really depends on the individual. So try out a bunch of things and see what is most effective for you. Some say that classical music, ambient tracks, nature sounds, and music without lyrics help you to focus. Others say that familiar music is most effective. I’ve found that lofi playlists work best for me! Lastly, binaural beats of 40 Hz were found to be helpful for training and learning, according to a 2020 study. Regardless of what you choose, headphones are a game changer in blocking out distracting coworker conversations and other external sounds.
• Declutter Your Workspace. Research shows that clutter hinders your ability to focus. ?“A cluttered desk is a cluttered mind,” and this applies to both your digital and your physical environment!?Do a quick self assessment right now. How many tabs are open in your browser? How many windows and files are open on your desktop? How many post-its and/or papers/books, etc are on your desk? Before you start your focus time, take 3 minutes to declutter.

#2) Be intentional about your priorities and to-do list.

• Break things down into smaller tasks.
• If you’re overwhelmed with the amount of things, consider the “1-3-5 Rule” –every day, focus on one big thing, three medium things, and five small things. Or apply the Eisenhower Matrix, differentiating between what’s urgent/not urgent and what’s important/not important.

• Tackle the hardest/ugliest/most painful thing first, as suggested by Brian Tracy in “Eat That Frog.” Once you’ve done the hardest thing, everything else on your to-do list will seem like a piece of cake!

#3) Notice when you’re distracted and take action

• Create a “Parking Lot” list of things that cross your mind and are tempting to distract you. Let’s say you want to check social media. Add “Social media” to the list, and continue working on your task. Maybe your mind wants to start planning what’s for dinner. Add “dinner” to the list, and get back to your work. You can go back to that list later!
• Do a breathing practice for focus and concentration. The Humming Bee Breath is amazing at bringing you back on track.

#4) Healthy Habits

• Take Breaks. Research shows that the brain requires rest! Do a quick stretch at your desk. Go for a walk outside and get some sunshine. Get up from your desk and get some water/tea/coffee.?
• Set aside 5 minutes of quiet time in the morning. This could be journaling, setting an intention, meditating, or doing some deep breathing, but this quiet time will help you to reset and allow you to be more focused during the day.
• Get enough sleep! One study from the University of Pennsylvania School of Medicine shows a direct correlation between sleep deprivation and impaired cognitive function, so do yourself a favor and be consistent about getting your rest!

Zee Clarke is the author of the book, Black People Breathe (Penguin Random House). She has been featured in many leading publications including ABC, Fortune, Forbes, CNBC, Ebony, Essence, and Fast Company.

She is a Harvard Business School graduate who applies holistic healing practices to corporate environments. Zee leads transformative workshops on mindfulness, breathwork and stress management tools at organizations such as Google, Visa, AMC Networks and more.

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