In an age dominated by digital distractions, our ability to concentrate is reportedly on the decline. According to Dr Gloria Mark from the University of California, Irvine, the average attention span has shrunk from 2.5 minutes in 2004 to just 47 seconds today. While some psychologists argue that the concept of an “average” attention span is flawed, many people feel their focus is deteriorating—likely due to constant interruptions from emails and social media.
Mark’s research reveals that even when external distractions are removed, people often self-interrupt, a habit formed by years of being digitally distracted. This constant attention-shifting not only hampers productivity but also elevates stress levels, as shown by heart rate variability studies in office workers.
To counteract this, several science-backed strategies are emerging. One involves listening to alpha-frequency binaural beats (8–13Hz), which may help entrain brainwaves to a more focused state. Another method is syncing work tasks with your natural body clock, identifying when your mental energy peaks—typically around 10am and 2–3pm, though this varies by individual chronotype.
Yoga nidra, or ‘non-sleep deep rest’, is also gaining traction. This meditative practice induces a sleep-like brain state while awake, potentially enhancing cognitive function by aiding the brain’s waste-clearing glymphatic system. Google CEO Sundar Pichai reportedly uses it as a daily recharge.
Environmental cues matter too. Cooler-coloured lighting and décor—blues and greens—have been shown to enhance attention and memory, while white walls may hinder focus.
Physical activity like martial arts can also sharpen attention. Research from Bangor University indicates that martial artists develop a mental state conducive to sustained focus, with benefits extending beyond training sessions.
Lastly, visualising your future self can serve as a motivational tool. Imagining how you want to feel at the end of the day helps resist momentary distractions and align actions with long-term goals.
While multitasking might seem efficient, it’s largely a myth. Shifting between tasks increases cognitive load and stress, ultimately making you less productive. Instead, focusing on one task at a time, supported by these techniques, may be the best way to reclaim your attention span.
