How to Lengthen Attention Span? (12 Easy Steps)

Improve Your Focus in Just 12 Steps!

Attention spans have shortened over the years. We are constantly being pulled in different directions, and it’s hard to focus on anything for long.¬†But not to worry!

This article will show you how to lengthen your attention span in 12 easy steps. We’ll cover everything you need to know about keeping your attention span healthy and focused for better productivity and greater creativity.

By following these tips, you’ll be able to focus on tasks for more extended periods and be more productive overall.

Ready to start focusing on the present instead of the past and future? Let’s get started!

What is Attention Span?

The attention span is the amount of time a person can concentrate on a task without becoming distracted. It is believed to be influenced by several factors, including age, intelligence, and prior experience with the task.

The average attention span is about 12 seconds in adults and even shorter in children. However, some people can focus for much more extended periods. Factors such as age, intelligence, and prior task experience can influence a person’s attention span.

Age is considered one of the most critical factors influencing attention span. People tend to have more difficulty sustaining their focus on a single task as they age. This may be due to changes in the brain that occur with aging.

Types of Attention

Selective Attention

Selective attention is the ability of individuals to focus on and attend to certain information while ignoring or suppressing other information. It results from the brain’s ability to process and organize data.

Selective attention is a cognitive superpower that allows humans to pay attention to and process only the information that is important to them at a given moment.

Divided Attention

Divided attention is a cognitive phenomenon that describes how humans cannot focus on more than one task simultaneously. We are often pulled in different directions when trying to focus on two tasks.

We often switch our focus from one task to the other and eventually give up on one in favor of the other.


Sustained Attention

Sustained attention is the ability of an individual to focus on one task for an extended period. It is typically measured by the amount of time spent on a task, the number of errors made, and the amount of time spent on other activities.

What Are the Causes of a Short Attention Span, and How Can I Improve It?

Attention span is a measure of the amount of time that a person can focus on a task. Attention span is gradually decreasing in humans as they grow older.

According to a study by Vanderbilt University, the average attention span of a 4-year-old is about 12 minutes. This decreases to about 8 minutes by the time a person reaches the age of 18.

Attention span is closely related to how well a person learns new information. It’s also affected by how much stimulation a person is exposed to. It can be shortened by many things, including boredom, stress, and distractions.

Why Increase Attention Span?

There are many benefits of increasing your attention span.

For one, it can help improve your productivity at work and school. It can also help reduce stress levels and improve your memory and cognitive skills.

In today’s fast-paced society, it’s more important than ever to be able to focus and pay attention for long periods.

Unfortunately, our attention spans seem to be getting shorter and shorter.

So why is it so important to increase your attention span?

For one, it can help improve your productivity at work and school. It can also help reduce stress levels and improve your memory and cognitive skills.

Causes of Short Attention Span

Distraction by Technology

It seems like everywhere we look, we’re bombarded with technology. From our smartphones to our laptops to the TV, it’s hard to escape. And while technology can be a great thing, it can also be a significant distraction.

When we’re constantly being bombarded with notifications, emails, and social media updates, it’s hard to focus on anything else. We become so used to being always stimulated that we start to lose the ability to focus on one thing for an extended period.

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This is a cause of a short attention span. When constantly being pulled in different directions, it’s hard to focus on one thing. This can lead to problems with both our work and our personal lives.

If you constantly are distracted by technology, it’s essential to take a step back and assess the situation.

Are you spending more time on your phone than talking to the people around you? Are you finding it hard to focus on work because you’re constantly checking social media?

If you are, taking a break from technology and giving yourself time to unplug is essential.

Go for a walk, read a book, or talk to the people around you. It’s important to remember that we’re more than just slaves to our technology.

We’re human beings with the ability to focus and pay attention to the things that are important to us.

In recent years, there has been an increase in the amount of research regarding the adverse effects of technology on attention span. One of the main reasons for this is that distraction by technology is a significant cause of a short attention span.

Studies have shown that people constantly exposed to technology are more likely to have a shorter attention span than those who are not.

This is because constant technological stimulation can train the brain to be less focused and more easily distracted.

This can lead to problems in school and work settings, as it can be challenging to pay attention and stay on task when there are so many potential distractions around.

Learning Disabilities

There are many different learning disabilities, but one common symptom is a short attention span. This can make it difficult for those with learning disabilities to focus on tasks or information for long periods.

There are several possible causes of this symptom. One theory is that it may be due to an imbalance in the brain chemicals that help regulate attention and focus. Another possibility is that it may be caused by difficulty processing information in the brain.

Whatever the cause, a short attention span can make it challenging to learn new information or skills. It can also make it hard to follow directions or remember essential details. This can be a significant challenge for those with learning disabilities, but there are ways to manage and overcome this symptom.

Head Injury

When it comes to the human brain, there is a lot we still don’t understand. However, one thing that we do know is that head injuries can have a profound and lasting effect.

One of the most common effects of a head injury is a short attention span. This can make it difficult to focus on anything for more than a few minutes.

There are several reasons why head injuries can cause a short attention span. One of the most common is damage to the brain’s frontal lobe.

The frontal lobe is responsible for executive functioning, including attention, planning, and organization. Damage to this area of the brain can lead to problems with focus and concentration.

Another common reason for a short attention span following a head injury is damage to the hippocampus. This part of the brain is responsible for memory and learning.

If the hippocampus is damaged, it can be challenging to form new memories or recall old ones. This can make it hard to focus on anything at any time.

Many other possible causes of a short attention span following a head injury exist. These include damage to the brainstem, thalamus, or cerebellum.

Whatever the cause, a short attention span can significantly impact your life. Working, studying, or even carrying out everyday tasks can make it difficult.

If you have suffered a head injury, it is vital to get medical help as soon as possible. In some cases, surgery may be necessary to repair the damage.

In other cases, rehabilitation and therapy can help to improve the symptoms. There is no one-size-fits-all approach, but with the proper treatment, it is possible to make a good recovery.

Risk Factors for Having a Short Attention Span

If you have a short attention span, you have trouble focusing on one thing for an extended period. It’s normal to have some trouble focusing from time to time, but if you have a short attention span, it can be hard to concentrate on anything for more than a few minutes.

There are a few different things that can cause a short attention span, and if you’re worried that you might have one, it’s essential to understand the other risk factors.

Age: One of the most significant risk factors for short attention spans is age. As we get older, it becomes more and more challenging to focus on one thing for an extended period. This is because our brains become less able to filter out distractions, and we have more trouble paying attention to boring or unimportant things.

ADHD: Attention deficit hyperactivity disorder is another significant risk factor for short attention spans. People with ADHD have trouble focusing on anything for more than a few minutes at a time and are often easily distracted. If you have ADHD, you might find that you have a short attention span in school and your personal life.

Anxiety:¬†Another significant factor that can cause a short attention span is an anxiety. When we’re anxious, our minds are racing, and we’re constantly thinking about things that are worrying us. This can make it very difficult to focus on anything else, and we might find ourselves forgetting things or having trouble paying attention.

A few other things can cause a short attention span, but these are some of the most common. If you’re worried that you might have a short attention span, it’s essential to talk to your doctor. They can help you figure out if you have a problem and give you tips on improving your attention span.

What Science Says about Slipping Attention Spans?

In our fast-paced, constantly-connected world, it’s no wonder that our attention spans are slipping. With constant distractions and a never-ending stream of information, it can be hard to focus on anything for more than a few minutes.

But it’s not all doom and gloom. While our attention spans may be slipping, we’re also improving at filtering out distractions and focusing on what’s important. So while we may be less able to focus on one thing for an extended period, we’re improving at picking out the essential information and ignoring the rest.

So what does this all mean for our attention spans?¬†It’s hard to say for sure, but we’re becoming more adept at picking out the information we need and ignoring the rest.

Why Has Our Attention Span Decreased?

It’s no secret that our attention spans are shorter than they used to be. You only have to look around you to see it. People are constantly checking their phones, even in the middle of a conversation.

They’re watching TV while they’re working, and they’re browsing the internet while they’re watching TV. We can’t focus on anything for more than a few seconds.

So what’s causing this?¬†There are a few theories.

One theory is that we’re simply bombarded with too much information. There’s always something new to look at, and our brains are just trying to keep up.

Another theory is that we’ve become used to instant gratification. We want information now and don’t want to wait for it. This is especially true when it comes to entertainment.

We’re used to being able to watch whatever we want, whenever we want. And if we get bored, there’s always something else to watch.

It might be frustrating when you’re trying to have a conversation with someone, and they’re constantly checking their phone. But it also means that we’re able to process information more quickly. We can take in more leads in a shorter period.

In some ways, it’s an advantage. We just have to learn to use it to our advantage.

How Long Is the Average Attention Span?

According to a recent study, the average attention span has dropped from 12 seconds in 2000 to just 8 seconds in 2015¬†(the average attention span derived from all the sources comes to around 8.25 seconds). This decrease is primarily due to technology and social media use. With so many things competing for our attention, it’s no wonder our attention spans are getting shorter.

How to lengthen attention span

So what does this mean for our society?¬†Well, it could mean that we’re becoming more impulsive and less able to focus on tasks for long periods. It could also mean that we’re better at multitasking than we used to be.

Either way, it’s clear that our attention spans are changing and that we’ll need to adapt accordingly.

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Of note, the average human attention span has decreased over the years, while the average goldfish’s attention span has increased. Humans used to have an attention span of 12 seconds, but now it’s only 8 seconds. On the other hand, goldfish have an attention span of 9 seconds.

While humans are losing their ability to focus, goldfish are improving. One possible reason for this is that we’re constantly bombarded with distractions. Another reason may be that our brains are wired differently than in the past. Whatever the reason, it’s clear that humans could learn a thing or two from goldfish when it comes to paying attention.

Can You Improve Your Attention?

Most of us would like to think that we can focus and pay attention when we need to. However, the reality is that for many of us, our attention span is shorter than we would like it to be. So, the question becomes, can you improve your attention?

The answer is yes!

While you may not be able to eliminate distractions, there are things you can do to improve your attention span.

Related: Goal Getting | A New Way to Think about Goals and Goal Setting

How to Improve Your Attention Span?

We live in a world that is filled with distractions. It’s hard to focus on anything for more than a few minutes without something else grabs our attention. This can be especially difficult when we’re trying to learn something new or complete a task that requires concentration.

Here are some tips on how to improve your attention span:

1. Practicing Attentive Listening

To improve your attention span, you need to practice attentive listening. This means giving your full attention to the person or task, and not letting your mind wander.

One way to do this is to focus on the speaker’s face and body language and really try to understand what they are saying.

Another way is to ensure you are organized and prepared before you start listening so that your mind is not distracted by other things.

If you can learn to focus your attention in this way, you will find that your attention span will improve significantly.

2. Stop Multitasking

In our fast-paced, constantly-connected world, it’s no surprise that multitasking has become the norm. But what many people don’t realize is that multitasking can hurt your attention span.

Studies have shown that trying two things at once can decrease your productivity and focus.

When you’re multitasking, your brain constantly switches between tasks, leading to information overload and making it difficult to retain information.

So if you’re looking to improve your attention span, the best thing you can do is focus on one task at a time.

Turn off distractions like your phone or email, and give yourself time to complete a task before moving on to something else.

You’ll be surprised at how much more focused and productive you’ll be!

3. Make Music Your Companion

Can music help us focus? According to a growing body of research, the answer is yes.

Scientists have found that listening to music can improve our attention span and help us focus on tasks more effectively.

One study found that people who listened to music while working on a task could focus for extended periods and made fewer errors than those who did not listen to music.

So why does music have this effect on our attention span? Researchers believe it has to do with how our brains process information. When we listen to music, our brains can better filter out distractions and focus on the task.

So next time you’re struggling to concentrate, try putting on your favorite tunes and see if it helps you focus better.

You just might be surprised at how well it works!

4. See Distraction as a Bad Thing

Here are three reasons why you should start seeing distraction as a bad thing:

  • Distraction takes away valuable time that could be used for productive activities.
  • Distraction can lead to errors and decreased productivity.
  • Distraction can cause us to miss important information or details.

5. Stop Scrolling through Social Media

It’s no secret that social media can be a huge time suck.¬†But did you know that it can also negatively impact your attention span?


If you’re looking to improve your attention span, one of the best things you can do is stop scrolling through social media.

Here’s why.¬†Social media is designed to be addictive. The platforms use algorithms to show you content that will keep you engaged, and they provide an endless scroll so you can keep consuming content for hours on end.

This constant stimulation trains your brain to constantly seek new information, making it harder for you to focus on any one thing for an extended time.

So if you want to improve your attention span, cut back on your social media use.

6. Practice until You Are Perfect

The adage¬†“practice makes perfect”¬†definitely holds true when it comes to improving your attention span.

By regularly engaging in activities requiring sustained focus, you can train your brain to handle extended periods of concentration better.

This is especially beneficial in today’s world, where we are constantly bombarded with distractions.

So how can you go about practicing for improved attention?

One effective method is known as the Pomodoro Technique. This involves working on a task for 25 minutes, then taking a 5-minute break.

After four rounds of this, you take a more extended break of 15-20 minutes. The key is to be focused entirely during the 25-minute work periods and resist any urge to check your phone or answer email notifications.

Another way to practice better attention is simply by setting aside time each day to meditate.

7. Prioritize Sleep

It’s no secret that we feel it the next day when we don’t get enough sleep. We’re groggy, have trouble concentrating, and may even be grumpy. But you may not realize that chronic sleep deprivation can severely affect your health, including your attention span.

If you’re struggling to focus at work or school, it might be time to re-evaluate your sleep habits. Just like you must prioritize eating healthy and exercising regularly, getting enough shut-eye should be high on your list of priorities.

There are a few simple changes you can make to help improve your sleep quality and quantity:

  • Establish a regular bedtime routine.
  • Avoid caffeine and alcohol before bedtime.
  • Create a calm environment in your bedroom.

8. Improve Your Sleep Hygiene

A good night’s sleep improves attention and focus the next day.

Here are some tips to help you get started:

  • Make sure your bedroom is dark, quiet, and cool. This will help your body relax and prepare for sleep.
  • Establish a regular bedtime and stick to it as much as possible. This will help train your body to know when to wind down for the night.
  • Avoid caffeine and alcohol before bed. Both can interfere with sleep and make it harder to fall asleep.
  • Avoid working or using electronic devices in bed. The bright light from screens can disrupt your natural sleep cycle.
  • Get up and move around during the day.

9. Do Physical Activity

Exercise has been shown to increase brain power and improve cognitive function. One reason for this is that exercise increases blood flow to the brain. This helps the brain receive more oxygen and nutrients, which boosts its performance.

Regular physical activity can also help to reduce stress and anxiety, two common causes of attention problems. When you’re feeling calm and relaxed, it’s easier to focus on the task.

So if you’re looking for a way to sharpen your focus, be sure to add some physical activity to your daily routine!

10. Practice Concentrating

One of the best things we can do to improve our attention span is to practice concentrating. By taking some time out of our day to focus on one specific thing, we can train our brains to be better at paying attention.

And while it may be difficult at first, the more we practice concentrating, the easier it will become. So if you’re looking to improve your attention span, make sure to start practicing concentration today.

11. Practice Redirecting Attention

When you find your attention span wavering, it’s helpful to have a few tricks up your sleeve to get it back on track. One such method is redirecting your attention.

To redirect your attention, start by identifying the source of the distraction. Once you’ve done that, refocus your attention on something else that is more important or interesting.

For example,¬†if you’re trying to work on a project but keep getting distracted by thoughts about what you need to do later in the day, redirect your attention to the task at hand by focusing on why the project is essential and what you need to do to complete it.

Redirecting your attention can take some practice, but it’s a valuable skill to improve your attention span.

12. Work in Sessions

Most people can focus for about 20 minutes at a time before their attention starts to wander. After a brief break, it’s possible to focus again for another 20 minutes. This cycle can repeat itself throughout the day, allowing you to get a lot of work done if you manage your time wisely.

Working in sessions is one way to make the most of your limited attention span. Set a timer for 20 minutes and work on one task until the timer goes off. Then take a 5-minute break before starting another 20-minute session.

This method can help you stay focused on one task and avoid getting bogged down by distractions. It also allows you to take frequent breaks, improving your overall productivity.

When to See a Healthcare Provider regarding the attention span

Most people can focus their attention for about 10 minutes before needing a break. However, some people have difficulty sustaining their attention for that long.

If you are unable to focus on tasks or activities that interest you, or if you regularly forget essential information, it may be time to see a healthcare provider.

Several possible explanations exist for why someone might have trouble sustaining their attention. It could indicate an underlying medical condition, such as ADHD or anxiety. It could also be a side effect of certain medications. If you’re struggling with your attention span, talk to your healthcare provider to rule out any underlying causes and explore treatment options.

If you’re experiencing any of the following symptoms, it might be time to talk to your doctor:

  • You can’t focus on one task for more than a few minutes
  • You’re easily distracted by things around you
  • You have trouble completing tasks
  • You’re forgetful and have difficulty retaining information
  • You’re feeling overwhelmed and stressed
  • You’re experiencing anxiety or depression

If you’re concerned about your attention span, don’t hesitate to talk to your healthcare provider. They can help you determine whether there’s an underlying cause for your symptoms and develop a treatment plan to help you improve your focus and attention.

Final Thoughts

These 12 easy steps are sure to increase your attention span.¬†Just practice them, and you’ll notice the results in no time!

However, one thing is for sure ‚Äď being mindful of your habits and triggers can help you stay focused.

Are there other tips or strategies that have helped you keep your attention span longer than others? Share them with us on Twitter or Facebook!

FAQs | How to Improve Attention Span?

What age has the best attention span?

The attention span of each individual varies based on a variety of factors. However, studies have indicated that people’s attention spans peak in their twenties. This is most likely because persons in their twenties are often in better physical and mental condition than those in other age groups.

Why is my attention span so short?

There are several reasons why your attention span may be limited. It might be because of ADHD, anxiety, or being overstimulated. Whether you find yourself continuously distracted or having difficulty focusing on one job, consult with a doctor or therapist to see if there is an underlying issue.

Does age affect attention span?

Attention span is affected by age. Our brains grow less capable of processing the information as rapidly and effectively as they did when we were younger as we age. This might make it challenging to focus on a task or activity. However, age is only one of several elements that influence attention span.

Does reading improve attention span?

Yes, studies have shown that reading improves attention span. According to one research, persons who read daily are better able to focus on a topic and ignore distractions than those who do not read regularly.

How to improve attention span in adults?

You may do a few things as an adult to increase your attention span. First, attempt to remove any distractions from your surroundings. This includes shutting off the television, putting away your phone, and anything else that can divert your attention away from what you’re attempting to do. Second, divide your work into smaller portions. This will allow you to concentrate on one task at a time and avoid being overwhelmed.

How to strengthen attention span?

You may boost your attention span by doing a few things. First and foremost, ensure that you are receiving enough sleep each night. Second, strive to consume nutritious meals that will help you maintain your energy levels throughout the day. Finally, set aside time daily to practice deep breathing and relaxation techniques.