Focus Longer: How To Increase Your Attention Span
To focus is to fully concentrate on one specific task with undivided attention, which is important in many aspects of everyday life, including work, projects, hobbies, and even relationships. In a world rich with distractions and endless fuel to feed our racing minds, it isn’t surprising that you might find your attention span suffering.
If you often catch your mind wandering away from the main event and toward your to-do list, or find yourself rereading the same sentence repeatedly without ever fully comprehending it, you might benefit from some of these tips for increasing your focus and improving concentration.
HEALTHY BODY, HEALTHY MIND
Taking care of your physical health is paramount in general, but also crucial when it comes to your mental state and cognitive function. The mind and body are intrinsically connected, so be sure to make your health priority #1.
CATCH ALL THE Z’S
Adequate sleep helps support optimal brain function and emotional balance, both of which aid in your ability to focus; while skimping on Z’s can take a toll on not only your productivity but your mental health as well.
Most healthy adults need between 7-9 hours of restorative sleep per night. Make the most of your time in the sack by turning in around the same time each night. Maintaining a semi-regular sleep schedule promotes higher quality sleep and helps you drift off quicker. So, although that next binge-worthy episode may be calling your name, resist the impulse and prepare to hit the hay instead.
Halt screen time (including television, computer, and phone use) at least 30 minutes before winding down to limit blue light emissions that can contribute to poor quality sleep.
Prime your snoozing quarters by turning off any lights (including night lights) which can disturb the brain’s natural production of melatonin, a hormone that regulates sleep cycles.
You’ll also want to put the kibosh on sleep-disrupting noises like podcasts or music to achieve high-quality rest. However, light sleepers may benefit from the addition of white noise, like a fan or machine that can mask any sounds that might interrupt precious slumber.
If you try all of these things and you’re still not sleeping well, it might be time to try a new mattress. An old, sagging mattress can cause aches, pains and night time restlessness that are counterproductive to getting the sleep you need.
GET YOUR BLOOD PUMPING
Regular exercises help improve cognitive function, lowers stress hormones, and expends restless energy. It also increases blood flow and oxygenation in the brain, enhancing concentration and memory.
While any physical activity can benefit your mind, aerobic activity has been proven most notable for brain health. Aim to clock at least 30 minutes of moderate aerobic activity at least 5 days a week. Running, walking, and biking are all good options.
STAY HYDRATED
Since the brain is made mostly of water, hydration is key for optimal cognitive performance. Water is essential for delivering nutrients to the brain, so keeping it hydrated helps you stay mentally alert and balances your mood.
Even slight dehydration can dull concentration and cause fatigue or dizziness. Keep your hydration game strong by always having an insulated container of water within reach. Try diffusing some fresh berries or mint (mint also energizes your brain!) to liven it up and encourage you to sip more often.
NOURISH YOUR BODY & MIND
Maintaining a well-balanced diet can improve mental focus. Conversely, a diet lacking in essential nutrients can hinder your concentration.
Kicking off your day with a healthy breakfast has been shown to help with short term memory and attention span. Choose something light and nutrient-dense that includes healthy fats and antioxidants. Avocado, for example, is an exceptional option. It’s a superfood, packed with healthy fats that aid in blood flow to the brain. Spread some avocado over a slice of whole-grain toast and enjoy it with a side of coffee or tea.
Consuming small amounts of caffeine can keep you alert by triggering the production of dopamine in the brain, controlling its ability to help you focus and maintain concentration. But sip caffeinated beverages in moderation; too much can make you feel restless and jittery.
Curb your mid-day hunger and keep your mind sharp by noshing on brain-boosting snacks, like trail mix or an apple with almond butter. Nuts and seeds contain vitamin E, a powerful antioxidant known to counteract the negative effects of oxidative stress. (Bonus points if your trail mix contains dark chocolate for a little jolt of caffeine!)
Some other focus fueling foods include fish (rich in omega-3 fatty acids to support enhanced memory and mental performance) and leafy greens (known to protect the brain).
TAILOR YOUR ENVIRONMENT
Your physical environment can substantially impact your energy and mood, either enhancing or inhibiting your focus and concentration.
LIMIT AUDITORY DISTRACTIONS
Background noise of all kinds can serve as a distraction. So try turning off the television and music. Though certain types of music may help you focus better and longer.
If you find complete silence unnerving, you can try some soft ambient noise like a fan or white noise machine.
If you’re not in control of the volume level in your environment, you can still make efforts to limit distracting auditory stimulation. Try a pair of noise-canceling headphones to mute outside conversations, a noisy street, or your coworkers’ aggressive typing.
ORGANIZE YOUR SURROUNDINGS
It’s been said that a cluttered space creates a cluttered mind. It’s also been said that creative or artistic people may actually thrive when their workspace is in disarray and that a messy space can even foster creativity. But if those right-brained characteristics don’t apply to you, this one is worth a shot.
Try eliminating unnecessary visual stimulation by tidying up your surroundings to limit distractions. This will allow you to focus your gaze (and your attention) on the task at hand rather than the laundry pile in the corner you’ve been meaning to tackle.
An organized and uncluttered work environment can boost productivity, and help you better process information. So maybe the bobblehead with your likeness (likely gifted by your jokester relative) should be tucked away in a drawer rather than displayed on your desk, bobbing around in your peripheral.
CONSIDER YOUR LIGHTING
Lighting is another significant factor in the brain’s ability to focus. Some studies have shown that brighter lighting can help keep you more alert longer.
Natural light is unrivaled in its ability to increase alertness and productivity. So set up your workspace near a window, open curtains or blinds, and let the daylight help keep you focused.
Although most ideal, natural light may not always be an option. If artificial lighting is your only choice, opt for halogen bulbs that closely resemble daylight. And avoid fluorescent or dim lighting that can cause eye strain and fatigue, hindering your concentration.
ADJUST THE ROOM TEMP
Be sure to keep your body at a comfortable temperature. A few degrees too hot or too cold can inhibit concentration by causing your brain to divert its focus to regulating your body temperature, diminishing cognitive abilities, and impacting your memory.
If you don’t have control over the thermostat (or less likely, the weather) be sure to dress accordingly. Bring a sweater to your overzealously air-conditioned office, or wear light layers that can be removed if your workspace tends to be more on par with a sauna.
ADOPT MINDFUL HABITS
Assess the way you normally operate and decide whether it truly serves your mental focus, then make changes accordingly.
CLEAR YOUR MIND
Beginning any activity with a clean mental slate will help extend your attention span. Try closing out some mental browser windows with some simple mediation.
Meditation is a powerful technique for relaxation and stress relief. Even a few minutes of mindful meditating can improve brain function by reducing stress and anxiety. It also helps promote better sleep, which we know boasts additional benefits including enhancing your ability to focus!
For a simple meditative practice, find a quiet spot and sit comfortably. Close your eyes and concentrate on your breath, while slowly and deeply inhaling and exhaling. Continue mindfully breathing for a least two minutes, and take notice of how you’re feeling. You should feel more centered and calm with renewed focus, extending your attention span.
LIMIT DIGITAL DISTRACTIONS
This is a big one. We live in a time of immediate responses, with near-constant digital input and media consumption. Habitually checking in can overstimulate our brains and overwhelm our minds.
Tuck your phone into a drawer and turn the ringer off while you’re trying to concentrate. Respond to any incoming calls or texts when you’re able to take a break and give your responses the attention they deserve. This same sentiment applies to impulsively and frequently checking your email!
It’s easy to fall down a media rabbit hole, even if you know you’ve already read the entire internet today. Avoid breaking focus to mindlessly scroll through social media and news sites, and disable your notifications to help keep you on task. You can check in later when there’s less demand on your attention.
RESIST MULTITASKING
Sometimes we think trying to accomplish many things at once is a more efficient use of our time, but sometimes the result is half-heartedly completing several tasks without giving any of them the attention they deserve.
Think in terms of quality over quantity. If you’re working on something that requires true focus try setting small goals, and checking one of your lists before moving onto the next.
Be mindful of staying in the moment and devoting your attention to one specific task. You’ll be able to better organize your thoughts and may even find you accomplish more in less time.
TAKE A BREAK
Common estimates suggest that adults can focus on a given task or activity in a range from about 20 minutes to 2 hours with a likely average of about 45 minutes. So that may be around the time you should consider taking a break.
If you’re feeling inspired and motivated at the 45-minute mark, by all means, continue as long as possible. But if you feel your focus fading and your concentration dwindling, get up and stretch (or if you’re standing, get off your feet and rest). Take a short walk and get some fresh air. Sip your fruit spiked water and break out the trail mix.
A quick time out to refuel and refocus can help your brain organize and process experiences and retain information. It doesn’t always have to be a full lunch hour. Even five minutes off task can recover your focus so you can go back in fresh.
Sometimes we get lucky and find ourselves entirely absorbed by the task at hand. But with a world of distractions at our fingertips most of the time it takes effort to concentrate. To fight off all of the forces (internal and external) vying for our attention, focus is a skill that needs to be consciously cultivated and developed. When you use these techniques you can take an active role in becoming more focused and increasing your attention span to be more productive and ultimately, more successful.
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