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How to regain your attention span

2026-01-21 07:41:00, Lifestyle CNA

It's easy to lose focus. You're deep into an important task when your phone buzzes with another notification. You're cooking dinner and decide to check your email "just in case." Experts say our attention spans are shrinking, and many of us are finding it harder to stay focused on one task at a time.

The good news is that you can rebuild your attention with a few practical changes. Here are three steps that will help you regain focus.

Do an attention audit

Daniel Smilek, a professor of cognitive science at the University of Waterloo in Ontario, Canada, says many people underestimate the amount of time they spend using their phones, according to The New York Times. Start paying attention to when your mind wanders from the task at hand and keep a daily log of how often you get distracted.

Reduce distractions

You don’t have to give up social media completely, but you can make distractions less likely. Try to log out of social media apps after each use. Disable saved passwords so that you have to log in manually the next time. When you need a break, take a real break instead of reaching for your phone. Go for a short walk, exercise, and resist the urge to scroll through social media. It also helps to write down the tasks you need to complete so your brain doesn’t keep spinning trying to remember what’s next.

Train yourself to concentrate longer.

If you still feel more distracted than you'd like, aim to give your brain more real downtime. Spend time in nature or leave your headphones at home during a walk or run. Quiet moments without constant interruptions can help your mind reset.

You don't have to sit on a meditation cushion to strengthen your focus, Smilek says, but mindfulness can help. Try to focus fully on whatever you're doing and choose a simple "anchor," such as your breath or an object in the room. When your mind wanders, gently bring your attention back to that anchor as needed. Even a few minutes of mindfulness training can seem daunting at first, Smilek notes, so start small./ CNA