How to increase your attention span: 9 ways to improve focus
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore why you may have difficulty concentrating or a short attention span. Plus, how to increase attention span and improve your focus and productivity.
Our world is full of distractions, from the pings of constant notifications to a seemingly endless stream of social media content. It’s no wonder many of us find it challenging to stay focused! However, maintaining a strong attention span is a major key to success in both your personal and professional life. Understanding the factors that influence your attention span, including your environment, emotional state, and even your physical wellbeing, and how attention spans vary from person to person are important first steps toward improving your focus and productivity.
What is your attention span?
Your attention span refers to the length of time you can concentrate on a task without becoming distracted. Of course, your attention span is highly personal and can vary depending on what you’re doing. You may have already noticed that some activities, like a great novel or an exciting project, can hold your attention for hours. Others, like a dull report or a tedious chore, can have you watching the clock or checking your phone every few minutes. Your level of interest in the task, the time of day, and even your mood are factors in how long you can maintain focus.
Understanding your attention span involves some self-observation. It’s helpful to notice the times you do your best work and when you find yourself easily distracted. For instance, if you know you have a longer attention span in the mornings, that's the perfect time to dive into more complex, attention-demanding work. The times your attention span usually wanes might be the best moments to handle less demanding tasks or take a well-deserved break. This personal insight empowers you to make informed decisions about how and when to tackle various tasks.
How to improve your attention span in 9 ways
By incorporating these strategies into your daily routine you'll see improvements in your attention span and also in your overall productivity and wellbeing. Lengthening your attention span will take practice and patience, so be kind to yourself along the way.
1. Turn the volume up on the music—and your productivity levels
Studies suggest that listening to certain types of music, like classical or instrumental, can enhance concentration. Next time you're tackling a task, try playing some Bach or Mozart in the background and observe the difference.
💙 Try this Classical Piano playlist the next time you’re trying to focus.
2. Prevent burnout and keep your mind fresh with regular breaks
Techniques like the Pomodoro method, where you work for a set period and then take a short break, can help you focus.
💙 Even a 60-Second Reboot meditation can be beneficial during your workday.
3. Use a planner to avoid feeling overwhelmed
By organizing your tasks, deadlines, and appointments, you're less likely to feel scattered and more likely to tackle one thing at a time.
💙 Learn about Preventing Overwhelm during this session of the Daily Jay.
4. Break big projects down into smaller tasks to stay motivated
Facing a massive project can be daunting and leave you feeling scattered. The key is to break it down into smaller, more manageable tasks. This way, you're not overwhelmed by the scale of the project, and each small task completed can provide a sense of achievement that keeps you going.
💙 Every time you finish a task, try a one-minute meditation to Refresh the Mind before you start the next one.
5. Try saying no to multi-tasking and yes to single-tasking
While multi-tasking might seem efficient, it's often the enemy of good attention. Focusing on one task at a time ensures you're giving it your full focus, leading to better quality work and less mental clutter.
💙 Explore how to Settle Down by Single-Tasking, a mindful technique for reducing overwhelm and boosting focus.
6. Get a good night’s sleep and recharge your mental batteries
When you're well-rested, your brain functions at its best, allowing you to maintain focus and process information more efficiently.
💙 If you have a hard time shutting off your brain at night, try this Quieting the Mind and Body meditation to help you get a better night’s sleep.
7. Get physical to get focused
Regular physical activity—whether it's a short walk or a full-on cardio session—can improve cognitive function, memory, and attention span.
💙 Short on time? Try these Standing Desk Moves to get some movement in between meetings.
8. Give your mind a workout with a meditation routine
Meditation trains your mind to focus and redirect thoughts, which can be incredibly beneficial for extending your attention span. Just a few minutes a day can make a big difference.
💙 Check out our 7 Days of Focus series to reduce mind-wandering and stay present.
9. Be attentive to the present through practicing mindfulness
Like meditation, mindfulness is about being present in the moment. It can be as simple as paying full attention to your meal, your breath, or your surroundings. By practicing mindfulness, you're training your brain to focus on the here and now and boosting your attention span.
💙 Learn some basic Mindfulness Tools with the U.S. Surgeon General in this series.
7 reasons you might have difficulty concentrating & a short attention span
Everyone faces challenges with concentration at times, and there are strategies you can employ to try to improve your attention span. But you first need to understand the factors that may be affecting your ability to concentrate in order to address them—whether that's seeking professional help, adjusting your lifestyle, or implementing strategies to minimize distractions and enhance your focus.
1. Attention deficit hyperactivity disorder (ADHD)
Attention deficit hyperactivity disorder can affect adults as well as children, impacting their ability to maintain focus, organize tasks, and follow through on plans. If you suspect ADHD might be making it tough for you to concentrate, you may want to schedule a professional evaluation.
2. Depression
Depression, which can feel like trying to see through a foggy lens, can have a significant impact on concentration and focus, as everything feels more challenging and less engaging. Addressing depression with a professional can improve your cognitive function.
3. Head injuries
Head injuries can cause headaches, memory problems, and a reduced attention span. If you've had a recent knock to the head and are feeling off, it's worth getting checked out by a professional.
4. Learning disabilities
Conditions like dyslexia or dysgraphia can affect focus and information processing. Understanding and acknowledging these learning challenges is the first step toward finding the strategies that work for you.
5. Stress and anxiety
When your mind is cluttered with worries, it's hard to focus on anything else. High levels of stress and anxiety can make it challenging to concentrate on tasks at hand. Finding effective ways to manage stress can help clear your mind and improve your focus.
6. Nutrition and lifestyle choices
What you eat and how you live can have a profound impact on your brain function. A balanced diet, regular physical activity, and good sleep hygiene can help sharpen your mind.
7. Digital distractions
In an age where information is constantly at our fingertips, it's easy to become stuck in a seemingly endless cycle of notifications, emails, and social media updates. These digital interruptions can fragment our attention span, making it harder to focus on anything for long.
5 benefits of increasing your attention span
Enhancing your attention span and your ability to focus can have a positive ripple effect across various aspects of your life, including:
Enhanced productivity: With your improved focus, you’re more likely to complete tasks efficiently.
Better performance: Concentration is key to achieving high-quality results, whether it’s for work or fun.
Increased effectiveness: A strong attention span allows for deeper engagement in activities. You’re more likely to do well at them — and find them more satisfying as a result.
Improved learning and comprehension: The ability to focus deeply enhances your understanding of complex information and helps you learn new things faster.
Better stress management: When you're able to focus and complete your tasks efficiently, you're less likely to feel overwhelmed and anxious about looming deadlines or mounting workloads.
How to increase attention span FAQs
Why do I find it difficult to concentrate?
It's normal to struggle with concentration at times, and there are many reasons why this might be happening. Stress and anxiety can have a significant influence on your ability to focus, and so can lifestyle factors, such as not getting enough sleep, having a poor diet, or not getting enough exercise. Environmental distractions may also be making it harder to keep your attention on one task. Sometimes, underlying health conditions such as ADHD or depression can impact your ability to concentrate too.
What destroys attention span?
Several factors can have a negative effect on your attention span. Constant multitasking can train your brain to be in a perpetual state of partial attention, making it harder to focus when you really need to. Most of us spend a lot of our time staring at screens, and our brains get used to hopping from one thing to another. This can reduce our ability to focus deeply on anything. Picture your attention span as a muscle. If you don't use it properly or allow it to rest, it won't perform when you need it to.
Does reading increase attention span?
Yes, reading can be a fantastic way to boost your attention span. When you immerse yourself in a good book, you're engaging in a form of deep focus that requires maintaining your attention for extended periods of time. Unlike skimming through social media or watching quick videos, reading demands sustained concentration, which can help you train your brain to stay focused.
Reading also involves following narratives and complex arguments, which can enhance your ability to concentrate and understand intricate information. Whether it's a gripping novel, an in-depth article, or an academic paper, the act of reading encourages you to dive deeper into content, encouraging a habit of sustained attention that can transfer to other areas of your life.
So, if you're looking to improve your attention span, picking up a book might be one of the most enjoyable ways to do it. Think of it as a dual benefit: You’re expanding your knowledge or enjoying a story while simultaneously enhancing your focus. It's a win-win!
Calm your mind. Change your life.
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