Focus: how to restore your attention span

In a world full of carefully crafted apps that curate our attention for hours, focus is in short supply. As a writer, the tool for my craft is simultaneously the gateway to endless rabbit holes. One moment I’ll be researching a novel and seconds later, I’ve been whirled away into the world of “hot trends”, “hedgehog videos” and “who wore it best at the Met Gala”. Focus, like time, is an asset. I not only have to focus when writing but readers do too. You might not be trying to write a story. Maybe you’re trying to do an assignment, check your emails or look up how long it takes to boil an egg. But my guess is that you’ve probably found yourself distracted and struggling to stay on task . . . if not, give me your tips. 

To be focused is to have your attention so immersed in a task, environment, person or hobby that hours can pass in that state, yet it feels like mere minutes. In today’s distracted world, this can seem nearly impossible to maintain. But with discipline and awareness, it is possible to strengthen our ability to focus. I’ve found that the key to restoring my attention span and ability to focus is in doing less, not more. 

slowing down 

Slowing down may seem counterproductive when discussing focus and attention span, because we often want to improve these functions in order to achieve more. We’re taught that if we grind and work hard, we can juggle various roles and do it all. 

In his book Stolen Focus, journalist Johann Hari interviews cognitive neuroscientist professor Earl Miller, who states that “Slowness nurtures attention, whereas speed shatters it”. Miller explains that even tasks such as speed reading have shown to decrease comprehension. While you may retain headlines and catch the general gist, the details of what you read probably won’t sink in as much. 

More and more people have been embracing the concept of slow living over the years, countercultural to the capitalistic grind. Rather than promoting laziness, slow living is about mindfulness, being present and living conscientiously. In a fast-paced society, it is difficult to resist the urge to speed through every task. But slowing down can enhance our focus and as a result increase productivity. Slow living guru, Carl Honoré, jokes of the irony that “everyone these days wants to know how to slow down, but they want to know how to slow down really quickly”. 

Honoré, who researched this popular return to slowness all around the world, also found that when individuals decreased the hours in a work week, they increased in productivity and got just as much, if not more, work done. 

Slowing down is essential because it is the state through which creative ideas are born. You’ve probably noticed how difficult it is, not just to be creative, but to be productive when you’ve got a million things on your mind and can’t stop thinking about your impending to-do list. 

flow state 

Steven Kotler, executive director of the Flow Research Collective, defines flow as “an optimal state of consciousness where we feel our best and perform our best”. Can you think of a moment where you were in a state of flow? What were you doing and how might you return to this state? I know I’m in a flow state when my inner critic is quiet and words are seemingly pouring out of me. This feeling can be like that of distraction, but rather than depleting you, it lifts the spirit. For example, I can spend hours distracted by my phone, but it doesn’t leave me with a sense of purpose or accomplishment. The passing time that flow creates makes me feel proud of myself and excited to keep going.  

Kotler says that “the most basic human motivator is curiosity. One of the things we get from curiosity is focus for free.” Being led by curiosity can make a task feel effortless, as it becomes rewarding and enjoyable. For me, writing can feel like a chore when I anticipate the work ahead. But when I write about a topic that I find interesting, the research is effortless and the work feels easy. According to Kotler, when we experience novelty, complexity and awe, it produces dopamine in the brain, encouraging that state of flow. When it comes to tasks you’re resisting, find an aspect that intrigues you, sparks your curiosity and makes you want to delve deeper into the topic. 

practise monotasking 

Focusing on one thing at a time is an invaluable skill in a world full of competing distractions. One would think that the fastest way to achieve more would be to multitask. Professor Miller says that multitasking is the act of shifting one’s attention back and forth. As a result of switching tasks at a rapid pace, we lose the time it takes to refocus between each transition. Miller says, “Your brain can only produce one or two thoughts in your conscious mind at once.” When it comes to restoring our focus and attention span, it’s important to work within these limitations, allowing ourselves to concentrate on one thing at a time. 

Rian Doris, CEO of Flow Research Collective, emphasises that in break periods, it’s important to allow yourself to be bored from time to time. You want to avoid having a dopamine-fuelled break where the distraction is more rewarding than the work, as you want your brain to desire getting back to task. Stretching, walking and meditating are some good examples of things to do during this time. Some other ways to incorporate the practice of monotasking in your everyday life could be to go for a drive without listening to music or podcasts and allow your mind to wander. Or during dinner, eliminate external stimulation and simply enjoy the flavours, textures and smells of your food.    

environment 

In the same way you would create an environment conducive to sleep, it’s helpful to set up your space to enhance uninterrupted focus. When I know I have an assessment or project to complete the next day, I try to tidy and prepare my workspace the night before so I can start fresh with limited distractions. If I’m feeling resistant to a task and know it may be difficult to complete at home, I’ll pre-book space at my local library so I know my intention for a certain block of time is to focus on the project. 

immersion 

Good storytelling is powerful as it creates an immersive experience for readers or listeners that captivates their attention. While some unreliable sources have claimed that the human attention span has shrunk to that of a goldfish, journalist Shane Snow jokes that companies such as Netflix have proven this is not the case. Even in the age of TikTok and rising short-form content, we are still completely capable of holding our attention and maintaining focus. Snow writes, “Two years after the bogus ‘goldfish’ stat came out, Deloitte released a report saying that 73 per cent of people had binge-watched a show, meaning they’d watched five hours of content in a single sitting.” 

Being captivated by a television show for hours may not be our answer for focusing on important tasks or completing goals. However, understanding ourselves and what motivates us is vital to increase our ability to focus, as is having the confidence that we are completely capable of doing so. I’ve found it helpful to remind myself at times why a certain task is important to the bigger picture of my potential and goals. By reminding yourself of the purpose behind your task, you too can get motivated to stay focused and keep going. 

movement  

Have you ever had an epiphany or idea come to you while exercising? It’s not by chance. Movement can do wonders for our minds and help us hold our attention for longer. In the book Built to Move, Kelly and Juliet Starrett explain that walking can “help an unfocused mind become more attentive”.

within our limits

Restoring our attention span and our ability to focus begins with working within our strengths and limitations. So often we aim at a task but somehow our target lands on Instagram, YouTube, Wordle or something else. Slowing down, removing distractions, finding our flow state and allowing ourselves to look at one thing at a time can help us tremendously. I know for myself, understanding how my mind functions and working with it, helps me feel more capable of achieving my goals and doing the work that is important to me. As a writer, playing with these tips not only helps me get back on track when my mind runs wild, but helps me produce better work and experience satisfaction in the process. 

Do you notice yourself struggling to stay focused? Do you wish you could be more productive? What is one thing you can do that will help you achieve better results?