Struggling to focus? Try these simple tricks to train your attention span

With attention spans shrinking, experts share practical and science-backed strategies to help you focus better every day. (Image: Pexels)

Do you ever find yourself opening an email, checking WhatsApp, then suddenly scrolling Instagram—only to forget what you were meant to do in the first place? You’re not alone. In our hyper-digital world, distractions have become the norm, and experts say our average attention span has fallen from 12 seconds to just 8 seconds in recent years. It's not even close to a goldfish!

The good news is that focus can be restored. Your attention span can be trained and enhanced with regular practice, much like physical muscles.

Taking "active breaks" is one of the most straightforward strategies. When your brain feels exhausted, try something that actually resets it, like stretching, taking a quick walk, drawing, or even people-watching, rather than idly reaching for your phone. You can more easily return to a task with renewed energy after taking these mindful breaks.

Also Read: Reading for pleasure has dropped 40% in 20 years, adding a threat to mental well-being, says study

Multitasking is another factor contributing to poor focus. Switching between tasks all the time slows you down, even though it feels productive. It can take the brain over 20 minutes to fully regain focus after switching, according to research. The Pomodoro method, which involves working in 25–30 minute bursts and taking a brief break, is one structured technique that can help with this.

Technology, of course, plays a double role. Notifications are designed to pull you in, but small tweaks can help. Consider scheduling specific time blocks to check messages. Mute unnecessary notifications, or better yet, put your phone in another room while you work. You'd be surprised how much minor changes like this can improve focus and decrease distraction.

The effect of hydration, sleep, and the need for a diet which includes complex carbohydrates, omega-3 fats, and antioxidant-rich foods on focus can be surprising. Apart from willpower, mental as well as physical clarity can be also attributed to body’s fuel.

Also Read: How to build the perfect home library: Design, comfort, and care tips

Remember that attention span is a muscle, not a switch. Have some grace as you try to build your focus. Simple behaviours, such as monotasking, minimizing digital distraction, and taking scheduled breaks, can lead to remarkable changes over time.

In a world full of distractions, reclaiming your focus might just be one of the most valuable skills for both your productivity and peace of mind.