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May 18, 2025 – Do you find yourself struggling to focus, endlessly scrolling through social media, or feeling like you’ll never finish a book again? You’re not alone. Recent research highlights a dramatic decline in our attention spans: the average person now focuses on a single screen for just 47 seconds, down from 2.5 minutes in 2004.
Experts point to the 24/7 news cycle, global uncertainty, and ever-increasing screen time as major contributors to this trend. “When my patients talk to me about this stuff there is often a feeling of helplessness or powerlessness,” says Dr. Michael Ziffra, a psychiatrist at Northwestern Medicine. “But you can change these behaviors. You can improve your attention span.”
Why Are We Losing Focus?
Our brains are naturally wired to scan for changes and potential threats-a trait that once kept our ancestors safe. Today, however, it’s not tigers in the bushes but a barrage of notifications and breaking news alerts that constantly pull our attention away.
The COVID-19 pandemic only intensified the problem, says Dr. Stacey Nye, a clinical psychologist at the University of Wisconsin-Milwaukee, by increasing screen usage and warping our sense of time. “Our attention span has really been trained to only focus in those little, small blips and it interrupts our natural focus cycles,” she explains.
How to Retrain Your Attention
1. Take “Active Breaks”
Experts recommend “active” breaks to help retrain your focus. These 30-minute breaks could be as simple as a mindful walk, a craft project, or even preparing a meal. The key is to engage in a physical or mental activity-no passive scrolling allowed.
2. Limit Digital Distractions
Turn off unnecessary notifications and use “do not disturb” modes, especially before bedtime. If possible, keep your phone in another room to minimize temptation.
3. Say No to Multitasking
While multitasking may feel productive, it actually fragments your attention. “Be a single tasker,” advises Nye. Focus on one task at a time for a set period-many experts recommend the Pomodoro technique: 25-30 minutes of focused work followed by a five-minute break.
4. Start with Enjoyable, Goal-Oriented Activities
Pick hobbies or activities you genuinely enjoy, and set small, achievable goals. Whether it’s playing guitar or reading a light novel, starting with something you like makes it easier to build your attention “muscle.”
5. Be Kind to Yourself
Everyone has good and bad days. Attention needs vary from person to person and from task to task. The important thing is to make a consistent, intentional effort to improve.
As Dr. Ziffra notes, “It is in many ways similar to a muscle in the sense that we can build it up with practice and exercises. Conversely, it can weaken if we’re not exercising it.”
Disclaimer:
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
Source: “Easily distracted? How to improve your attention span” (Medical Xpress, May 17, 2025).
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