Attention Is the New Currency: Training your mind in the age of distraction

Today, one skill is extremely sought after and extremely lacking—attention. Attention spans are a pivotal asset to our personal and professional growth. From reading a detailed email to focusing on a team meeting, being attentive is paramount to deepening understanding, working efficiently, and making the most of your time. 

Recent studies show, however, that the average attention span has drastically decreased. About 20 years ago the average attention span was 2.5 minutes—now it’s a mere 8 seconds. That’s about the time it takes to savor one sip of coffee. While many blame our techno-centric culture for this decrease in attention, the harsh truth is the why doesn’t really matter. What matters more is what we’re doing about it. 

It’s time to take back your focus.

Why improve your attention span?

Simply, improving your attention span is paramount for growth and success. Here are three key ways it could impact your work and life.

1. Increased productivity

One recent study showed 79% of polled workers are unable to work a solid hour without getting distracted. Imagine just how productive you could be if you were able to work an entire hour with no distractions. The time-delineated tasks you dread, that complex, detailed project, or the ever-growing to-do list that needs prioritizing could all be made more manageable with a broader attention span.

2. Better learning

As recent research concluded, decreased attention span actually impairs your ability to deeply engage with educational content. While you may not be gearing up for any mid-terms, life in the workplace is intertwined with learning. It demands constant learning, growth, and applying new information. Broadening your attention span can help you acquire new information more readily and grow to new heights. 

3. Reduced stress

Believe it or not, a lower attention span can actually cause more stress. Switching your attention too often—from one task to a distraction and back again—was shown to cause physical stress in participants of this study. The impact was so great, in fact, that they experienced faster heart rates and higher blood pressures. The stress you experience in the workplace may be a result of switching your attention too often between tasks or becoming distracted too often. Working to expand your attention span could help you manage workplace stresses more effectively.

Here are 6 actionable tips for training your mind and increasing your attention span—even in the age of a million distractions.

6 Tips for training your mind in the age of distraction

1. Allow your mind to wander

Now this may sound counter-intuitive, so bear us. Never underestimate the power of a quick pause. Giving yourself quick, regularly-scheduled breaks throughout the day can help improve your attention and overall focus. What’s more, these micro-breaks can also improve work performance. Start by taking a few minutes every hour to pause and shake off the work day. Take a quick walk around the office, grab a beverage, or stretch it out. Let your mind relax and release to avoid the brain-burnout that often comes from focusing too hard for too long. 

2. Eliminate distractions

While giving your brain a breather with planned breaks is very helpful, it’s also important to remove distractions during your active worktime. If you know you’re prone to ‘doom-scrolling’ social media or chatting with a team member, try removing the distraction before it presents itself. Set a policy for yourself that you won’t actively seek out conversations until you’ve completed the task at hand. Put your phone on Focus mode, and set screen time limits for apps that typically take your focus. Eliminating all the probable distractions you can before they surface can help you hone in on your work. Just be sure to take a quick moment when needed to decompress.

3. Take accountability for your time

At the end of the day, you are accountable for the way you’ve spent your time. Time is one of the few resources that can never be replenished. Yet, in our modern world of infinite distractions, it’s the one resource that seems to be wasted the most. In fact, research shows that the average person wastes nearly 21.8 hours per week on activities of low importance or productivity. That’s almost a full work day lost every three days. By recognizing where your time goes and taking ownership of it, you empower yourself to make more intentional choices. At the end of every day, try asking yourself: “Did I make the most of my time today?” Better yet, take a moment throughout the day to reflect on whether or not you’re using your time wisely. 

4. Train your brain with games

While the brain itself is not technically a muscle, you can train it—to think positively, problem-solve, and even to focus better, for instance. Brain stimulating games have long been known to increase cognitive function. However, puzzles–like sudoku and crosswords–specifically help with focus. In a recent experiment, participants who played sudoku exhibited increased prefrontal cortex activity. What is the prefrontal cortex’s specialty? You guessed it, focus. If you want to increase your focus and strengthen your attention span, try taking up brain-stimulating puzzles in your leisure time. They help increase your focus, and they’re fun. Now that’s a win-win!

5. Avoid unnecessary multitasking

Recent studies suggest that we’re actually not as good at multitasking as we think we are. Essentially, the brain is not designed to cope with doing too many things at once. Research suggests that multitasking while working on a task that requires full attention can actually make you more distracted and prone to mistakes. While mutli-tasking on smaller and more familiar tasks can prove beneficial, it’s important to focus your entire attention on those more detailed projects. Instead of multi-tasking, try allotting specific time periods for specific projects—think timeboxing. 

6. Use attention-saving practices like Timeboxing

The pandemic era saw a decline in attention spans. With lockdowns, workers everywhere were made to work from home–many for the first time in their lives. Home distractions and how to cope with them became a common theme in virtual meetings, with many workers and students noting how tough it can be to stay focused at home. In response to those challenges, Beth Ziesenis detailed many ways to improve attention at the annual conference for the Society for College and University Planning. One game-changing practice she recommended was timeboxing. 

Rather than making a traditional to-do list for the day, timeboxing includes blocking off timed allotments for specific tasks. Do you often find it hard not to get distracted by the many emails you receive throughout the day? Practice timeboxing by setting aside a specific time of the day for reading and responding to emails. Have a demanding project you need to work on? Box off some time for your daily tasks and reserve the rest of your day for that project. 

Attention is crucial to boosting your performance, growth, and overall potential. With these 6 tips, you’ll be ready to amp up your focus and broaden your attention span. And, check out these free resources to help maximize your growth potential.