How to Increase Attention Span
Focus seems to be in short supply these days. We鈥檙e 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 UR Medicine 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.
鈥淎spects of attention are sometimes compared to a spotlight that continuously scans the environment, pausing to illuminate important information,鈥� Fiebelkorn explains.
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.
鈥淵ou could think of attention span as the amount of time until the attentional spotlight begins to dim,鈥� adds Fiebelkorn.
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鈥檛 fully process everything at once. But we can use simple methods to increase a short attention span.
How to Improve Attention Span
What works for one person may not work for another. Some people focus best in a silent environment, while others prefer working with music or background noise. It might take some trial and error to find what works best for you.
Here are some general tips to help with focus.
1. Decrease distractions
The brain creates opportunities for attentional shifting to help keep us from becoming overly focused on one thing. However, these windows of opportunity also make us susceptible to distraction.
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鈥檙e studying or working on something, try turning off your cell phone or placing it in another room. If you鈥檙e 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鈥檛 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?
鈥淩ecent 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 鈥榓ttention span鈥� but now dims on a faster timescale as well,鈥� explains Fiebelkorn.
This means that between four and six times per second, there鈥檚 an opportunity for a distraction to pull your attention away from what you鈥檙e trying to focus on.
In other words, it鈥檚 natural for our minds to wander here and there. But with a few adjustments, you can help train your brain and improve your focus.