Sometimes, it can feel like you have been writing for hours but you’re barely making any progress. This could be because your attention is being pulled in multiple directions. From your phone, your correspondence, or if your work from home, your family. Dr Gloria Mark, a professor of informatics at the Irvine University of California, states in her book, Attention Span, that attention spans and focus have been decreasing after every few years.
In 2004, her research found that the average attention span to a screen was two and a half minutes. Later, it dropped to 75 seconds and some people max out their attention at 45 seconds. With how social media is adapting to create short-form content, we’re now training our minds to focus less and less. Not only does your attention wane when watching a video longer than a minute, it can take you 25 minutes to regain your focus on your work. So, taking that moment to check on a TikTok your friend just sent you may not be the best idea.
Why is your attention span so short?
There was probably a time when you could watch a three-hour documentary without struggling. Completing a task at work didn’t take a long time. On average, you’re interrupted from your tasks after every 10 minutes, whether by coworkers, incoming emails, friends, or family. When you’re interrupted on a project, you end up switching to another task and another one after the interruption.
When you go back to the original task, it takes a lot of time to regroup and get back to your original task. This is called a switch cost. The added stress of worrying about what you were doing or where you lost your time also costs you more time. This also increases the likelihood of errors.
How to boost your focus
When you multitask, you struggle with giving each task the effort it needs. Multitasking only ever really works when you’re doing one automatic task and then focusing on your tasks. It’s easier to work when chewing gum or listening to an audiobook while walking. It’s not possible to focus on emails while attending a meeting. If you claim to be multitasking, you’re only switching your attention really fast. And once you focus on one thing; you lose attention to the other task.
Switching attention between tasks quickly can elevate levels of stress, blood pressure, and heart rate. These signs of stress increase fatigue, and also cost you your productivity. Cutting off email and notifications isn’t practical for work though. How can you boost your focus?
1. Digital mindfulness
You need to ensure that every time you pick up your device, it’s to complete a task or directly respond to a message. Avoid picking up your phone to constantly check your messages or social media posts. You can utilise apps like Do Not Disturb to ensure you don’t get distracted by messages. Putting your phone away or locking it in a drawer can also help.
When you take breaks from work, don’t reach for devices, go for a book or a puzzle. A walk can also do wonders for your mental health. Walking for at least 20 minutes can help relax you and help you increase your productivity.
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2. Stop multitasking
Moving from one task to another or from one task to a movie leads to a switch cost. You lose time when struggling to focus on your original task. Avoid multitasking by switching off your TV, and instead listening to music. Focus on one task per time.
3. Train your brain
Studies show that spending 15 minutes a day, 5 days a week can improve concentration and focus. Games like sudoku, crosswords, chess, or scrabble. This also increases short-term memory and problem-solving skills.
4. Exercise
Research shows that exercising improves attention in four weeks. Moderate aerobic activity also helps reverse memory loss. Finding time to exercise in your day helps boost your levels of focus. Spending time in nature also boosts mental health. Other lifestyle changes you can make to improve your focus include sleeping at least 7 hours a day, staying hydrated, meditating, and increase fish in your diet and reducing fatty foods or sugar.
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