Where Has My Attention Gone And How Do I Get It Back?
Updated: Feb 1, 2024
Written by: Doreen Bridgman MS,CCC,SLP, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
If you are sitting at your desk and your mind feels like a ball in a pinball game, you are not alone. The average attention span has decreased from 12 seconds in 2000 to 8 seconds in 2021. What can you accomplish in 8 seconds? You are right; not a whole lot. In a world where there is so much emphasis on productivity, this decrease in attention is significant.
Think about how many shifts your brain experiences in a day if your attention span averages 8 seconds. By the way, a goldfish has a 9-second attention span. Give that some thought. And while you are thinking about that, ask yourself how long you can typically remain focused on something before you check your e-mail or your social media pages.
Yes, the internet has had a large impact on attention. Prior to search engines, you had to physically search for information that kept you focused for several minutes. Now, you enter a few keywords and gain access to the information for which you are searching within seconds. Social media sites have become rabbit holes down which many people spend hours scrolling through information. Much of this information is not relevant to the tasks at hand.
But how did this happen? Repeated behavior creates connections in your brain, the more repetition, the stronger the connection. Without you being aware, the more times you respond immediately to a text, the more likely you will again the next time you receive a text. The same with a notification from your e-mail or social media. The “where has my attention gone” is becoming clearer; it’s chasing the many distractions in your everyday life.
Now to answer the second part of the question and arguably the more important, “How do I get it back?’ Habits can be hard to break but the good news is that it is not impossible. Here are some suggestions:
1. Start to pay attention to your list of personal distractors. Some examples as discussed above may be texts, e-mails, and social media sites. For some, video games and youtube are the distractors of choice. Track how much time you spend on each for one week.
2. Create quiet zones/times in your home and office. These are identified times when you will consciously avoid the identified distractions. Think about it as feeding a new behavior while allowing the old behavior to fizzle out.
3. Set a timer when working on a task. You may start with 5-minute intervals where you work for 5 minutes and then ask yourself if you can work for another 5 or do you need to take a short break. Remember, this is 5 minutes without any shifting of the task you are currently addressing.
4. Use the STOP BREATHE RE-START strategy. Put a picture of a STOP sign in your work area as a visual reminder. When you feel the urge to check your e-mail, social media, etc. STOP, take 3 DEEP BREATHS, and then RE-START. The deep breaths will allow for a re-set and you should be able to regain your focus. If not, take another 3 breaths.
5. Create a daily schedule where you have specific time blocks to address each of the tasks on your TO DO list as well as specific times to review e-mails, texts, etc. By structuring your day, you will increase your efficiency without feeling that you may have missed something on social media.
If you would like more information about how to increase your attention, increase productivity, or additional information on brain health and cognition, please contact me on my website Thecognitivecoach.net or contact me at 732-977-7381.
Doreen Bridgman MS,CCC,SLP, Executive Contributor Brainz Magazine
Doreen Bridgman is a Speech-Language Pathologist and Executive Function Coach, specializing in cognitive functioning and interpersonal communication skills. She has developed several programs including COPE-Cognitive Optimization and Performance Enhancement and Building Your Toolbox. Doreen enjoys spending time with family and friends, volunteering, and participating in outdoor sports.
