Where Has My Attention Gone? (And, How Can I Get It Back?) - Written by Doreen Bridgman

 

If you're sitting at your desk and your mind feels like the ball in a pinball game, you're not alone.  

Recent studies have shown that the average attention span decreased from 12 seconds in the year 2000 to 8 seconds in 2021.  What can you accomplish in 8 seconds?  Not much. 

In a world where there is so much emphasis on productivity, this decrease in attention is significant. Think about how many shifts your brain experiences in a day if your attention span averages 8 seconds. By the way, a goldfish has a 9-second attention span.  Give that some thought.)  And while you are thinking about the attention span of a goldfish, ask yourself how long you can typically remain focused on something before you check your e-mail or your social media pages.

Is it longer than the goldfish? 

Why Our Attention Spans Are Deteriorating

You guessed it -  the internet has had a large impact on attention.  

Prior to search engines, you had to physically search for information which kept you focused for several minutes.  Now, you can simply enter a few keywords and gain access to the information within seconds.  

Social media sites have become rabbit holes down which many people spend hours scrolling. Much of this information is not relevant to the topic you went there to find, but that’s exactly how the internet is designed - to keep your curiosity piqued - and keep you endlessly scrolling.  

The designers of search engines know that repeated behavior, such as scrolling, creates connections in your brain. They know that the more repetition you engage in, the stronger the connection, and the more you will do it. Sounds sinister, doesn't it?  That’s because it is!

Without being aware, you begin to become conditioned to respond immediately to pings and notifications on your phone. The more times you respond immediately to a text, email, or social media, the more likely you will again the next time you receive a text. 

The question, “Where has my attention gone?” is becoming clearer; it’s chasing the many distractions in your everyday life.  

How Can We Take Back Our Attention?

Habits can be hard to break, but it’s not impossible.  Here are five suggestions that have been shown to be effective:


  1. Start paying attention to what distracts you.  Consider your text messages, e-mails, and social media sites.  For some, video games, YouTube, or your Google feed may call your name all day long.  Track how much time you spend on each for one full week. Getting those numbers down on paper may surprise you!

  2. Create quiet zones/times in your home and office. These are identified as times or places where you will consciously avoid the distractions you’ve identified. You will be developing and practicing a healthier new behavior, allowing the old unhealthy behavior to fizzle out.

  3. Set a timer when you start working on a task. You may start with 5-minute intervals where you work for 5 minutes and then ask yourself if you can work for another 5, or ask yourself if you need to take a short break. Remember, this is 5 minutes without any shifting of the task you are currently addressing.  


  1. Use the STOP - BREATHE - RE-START strategy.  Put a picture of a STOP sign in your work area as a visual reminder.  When you feel the urge to become distracted, STOP, take 3 DEEP BREATHS, and then RE-START.  The deep breaths will allow you to re-set and you should be able to regain your focus.  If not, take another 3 breaths.

  2. Create a daily schedule where you have specific time blocks to address each of the tasks on your TO DO list as well as specific times to review e-mails, texts, etc.  By structuring your day, you will increase your efficiency without feeling that you may have missed something on social media.


For more information on how to boost your attention, and maximize productivity, or to learn more about the Long Live Your Brain program, please visit our website at www.longliveyourbrain.com. 

To see if Long Live Your Brain is a good fit for you, schedule your free consultation with a brain health coach on the website.



DOREEN BRIDGMAN, MS, CCC-SLP-CBHC is co-owner of BrainThrive Consulting and owner of The Cognitive Coach LLC.  Doreen is the co-creator of the ©Long Live Your Brain Program, an online brain health program to increase cognitive reserve, improve attention and memory and allow people to stay engaged in their daily lives.  Visit www.longliveyourbrain.com for more information.  Doreen is an Amen Clinics Certified Brain Health Coach and a licensed Speech-Language Pathologist.

 

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