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If you’ve been struggling to focus, you’re not alone. Human attention spans are getting shorter1 — and it’s not hard to see why.
The good news is there are ways to increase your attention span — which in turn can improve your mindfulness, relationships, and even work. We’ll share several evidence-based habits that can help increase your attention span in a few weeks.
Why am I having trouble focusing?
It’s no wonder that your ability to focus is being challenged. With so many things competing for your attention, it can be hard to know what to pay attention to.
“We live in a 24/7 news cycle, in a world full of snippets and information,” says Ashley Zucker, MD, a psychiatrist with Kaiser Permanente. “So, our brains are being retrained to only focus for short periods of time.”
The type of content you view matters too. Tragic world events and other news stories can be stressful — and stress can affect your body. “That really impacts our ability to maintain our own well-being and mental health,” says Dr. Zucker. “And focus is a huge part of that.”
What causes low attention span?
Low attention span can be caused by a variety of factors, including:
- Digital overload: 24/7 news and short-form videos retrain the brain for short bursts
- Chronic stress: Stress hormones reduce working memory and sustained attention
- Poor sleep: Sleep deprivation directly impairs concentration and reaction time
- Frequent phone notifications: Interruptions can pull focus and derail concentration
Low attention span can also be linked to conditions like depression, thyroid issues, or —less commonly — ADHD, especially if symptoms began in childhood. With so many things to consider, it’s normal to feel overwhelmed. But, you don’t need to have all the answers to start rebuilding your ability to focus.
Signs of a short attention span
You can’t expect perfect focus all the time. But there are some signs that a short attention span is impacting your life:
- Difficulty starting or completing tasks
- Making careless mistakes
- Forgetfulness
- Difficulty reading for long periods
You might also notice that your short attention span can harm your relationships by limiting your ability to listen and stay fully engaged. But, there’s hope. You can start practicing ways to retrain your brain to help you achieve better focus for longer periods of time.
How to focus and increase your attention span
The good news is that there are things you can do to rebuild your attention span. Here are some of Dr. Zucker’s recommendations:
- Take mini breaks throughout the day. Walk around, stretch; whatever works for you. “Sometimes we think if we just keep going, that will help. But it actually can be more effective to take breaks,” explains Dr. Zucker.
- Limit distractions. Try adjusting the settings on your phone so you get fewer notifications every day. You can also turn them off entirely.
- Working from home? Keep it professional. Stick to a consistent schedule and wear professional clothing. Also, try sitting at a desk to work instead of on your bed or at the kitchen table.
- Practice mindfulness. Dr. Zucker recommends doing a body scan: Focus on each part of the body. Notice the sensations you feel. Note how the chair feels against your legs or how the carpet feels against your feet. Ask yourself what you’re hearing, feeling, and even tasting. “Recognizing what’s happening in the moment can be a great exercise to be more mindful and present,” Dr. Zucker notes.
Is ADHD related to attention span?
It’s true that short attention span is a common symptom of ADHD (attention deficit hyperactivity disorder). But if you’re an adult and these short attention span symptoms are new, then ADHD probably isn’t the cause.
“Many attention issues related to something like ADHD have occurred since childhood,” Dr. Zucker explains. “If your symptoms are new, it’s unlikely to be from ADHD.”
In some cases, short attention span may be a sign of other underlying conditions, like:
Building focus takes practice
It’s normal to have trouble focusing from time to time, especially with so many daily distractions competing for our attention. The good news is that with a few simple changes, your ability to concentrate can get stronger. If symptoms persist, your doctor can help you explore more solutions.
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