How to Increase Attention Span

Focus seems to be in short supply these days. We’re surrounded by multiple devices and tasks competing for our attention all the time, so it can be tricky to stay dialed in. But there are simple ways to improve attention span, says University of Rochester Medical Center expert Ian Fiebelkorn.

Our brain uses filters to process information. These filters work to enhance the important information, while suppressing distracting information. This process is referred to as attention.

“Aspects of attention are sometimes compared to a spotlight that continuously scans the environment, pausing to illuminate important information,” explains Fiebelkorn, an associate professor of Neuroscience in the Del Monte Institute for Neuroscience.

For example, when crossing a street to meet a friend, you may be mostly focused on your friend standing on the other side of the road. Your attentional spotlight can focus on them but will also track other important events such as approaching vehicles.

The problem is, a constant flow of information from the outside world floods our brain. And because the brain has limited ways to process info, we can’t fully process everything at once. But we can use simple methods to increase a short attention span.

The best way to avoid frequent shifts of the attentional spotlight is therefore to eliminate potential distractions,"

says Fiebelkorn.

This is especially challenging in our modern environment. If you’re studying or working on something, try turning off your cell phone or placing it in another room. If you’re writing or working offline on your computer, disconnect from the internet.

2. Schedule breaks

Our brain tires after focusing for a long time. To help avoid this fatigue, try scheduling short breaks within a study or work session. This will give your brain a chance to refresh.

3. Focus on one task at a time

Multitasking has become a big part of our culture, but when we try to do too many things at once, we can’t give the individual tasks the attention needed. If you have an important task, give it your full focus and complete it before moving onto the next.

Why Is My Attention Span So Short?

“Recent research, including our own research at the University of Rochester, suggests that the attentional spotlight not only dims on the slower timescales typically associated with ‘attention span’ but now dims on a faster timescale as well,” explains Fiebelkorn.

This means that between four and six times per second, there’s an opportunity for a distraction to pull your attention away from what you’re trying to focus on.

In other words, it’s natural for our minds to wander here and there. But with a few adjustments, you can help train your brain and improve your focus.