Boosting Your Focus: Overcoming Distractions in a Tech-Dominated World

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I’ve been working for hours but it feels like I haven’t made much progress. I keep getting distracted from my writing by what I think are important work interruptions. (And yes, a few were from my cat, who also thinks they're crucial.)

My kids and I have a name for days like this - we call them "squirrel days" in reference to Dug, the talking dog in the 2009 Pixar movie "Up," who always got distracted by, well, just about everything...

According to Dr. Gloria Mark, a professor at the University of California, Irvine who studies the impact of digital media on our lives, many of us are experiencing these "squirrel" days. In her book "Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity," Mark discusses how research over the years has shown a decline in our ability to focus.

In 2004, we found that the average attention span on a screen was 2½ minutes," Mark shared. However, in later years, this decreased to about 75 seconds. Nowadays, people are only able to focus on one screen for an average of 47 seconds.

Mark also pointed out that not only do people have short attention spans on screens, but when their focus is shifted from a task, it takes them approximately 25 minutes to get back on track. (Wait, really?)

“In fact, our research shows it takes 25 minutes, 26 seconds, before we go back to the original working sphere or project,” Mark said.

Why you have a short attention span

"How is that possible? According to Mark, when we consider work in terms of switching projects instead of just switching screens, we see that people typically spend around 10½ minutes on a work project before being interrupted, either internally or by someone else, and then move on to another project."

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When we get interrupted from project two, instead of going back to our original work, we tend to switch to a different task - project three. Surprisingly, research has found that we can get interrupted once again on project three and move on to project four.

Mark explained that after being interrupted, you can go back and resume the original project. However, during the interruption, you are not idle. You spend over 25 minutes working on other tasks. This way, you can inform your boss that you were still productive even when missing a deadline.

"However, there is also a switch cost," Mark explained. This refers to the time it takes for you to refocus on your work after being distracted. This extra effort can result in mistakes and increased stress.

Why is all of this a problem? After all, it’s called multitasking, thought by many to be a highly prized skill for coping with the demands of the information age.

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One common reason for feeling tired in the morning is trying to multitask. According to Mark, multitasking is not really possible, except for simple tasks like chewing gum or walking. When you try to do two difficult tasks at once, it can leave you feeling drained and exhausted.

When you try to read email and be in a video meeting at the same time, you are switching your attention rapidly between the two tasks. This quick switching of attention can lead to stress, as explained by Mark. This stress can cause an increase in blood pressure, a faster heart rate, and negative psychological effects such as fatigue, mistakes, and decreased productivity. In essence, the more people multitask, the more errors they are likely to make.

Who did this to us? We did, of course, with the help of tech culprits such as social media, tablets and television. But Mark blames email the most.

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Email can be a major source of stress for many people. Studies have shown a link between email usage and increased stress levels.

"We temporarily disabled email access for certain employees within a company for a week," she mentioned. "After monitoring their heart rates, we discovered that their stress levels decreased noticeably and they were able to concentrate for much longer."

(I catch myself daydreaming about booking a flight to Bora Bora. Oh well, they probably have email there too.)

Mark believes that it is impossible to completely disconnect from technology and work in today's society. He suggests that we should focus on finding a balance that promotes our overall well-being.

One way to improve your attention span is to practice mindfulness. This involves being present in the moment and fully engaging in whatever task you are doing.

Another helpful tip is to limit distractions. Try to create a work environment that is free from interruptions, such as turning off notifications on your phone or finding a quiet space to focus.

Additionally, taking breaks throughout the day can help refresh your mind and improve your ability to concentrate. Remember to step away from your work and give yourself time to rest and recharge.

By incorporating these strategies into your daily routine, you can enhance your attention span and productivity while still navigating the demands of technology and work.

Use technology to tell you when it's time to take a break, which can increase productivity.

Use technology to tell you when it's time to take a break, which can increase productivity.

Regaining your focus means being aware of how much time you spend on technology. Mark mentioned that this can be challenging, especially since the average American spends around 10 hours a day on screens.

You can actually use technology to your advantage, she suggested. Start your day with simple tasks when you're not fully awake, then use technology to block out distractions during your peak mental hours. Before bed, jot down any lingering tasks to clear your mind.

Struggling with social media distractions? Mark recommends hiding them. Remove icons from your desktop and bury apps in folders on your phone. Keep your phone in another room or lock it away to avoid temptation.

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It’s important to know when to take a break. If you find yourself reading something over and over again, or if the words are not making sense, it’s time to take a break and recharge.

The best way to relax is by taking a stroll in nature. A simple 20-minute walk in nature can greatly help in relaxing individuals. Research has also shown that it can boost creativity by encouraging divergent thinking.

Feeling too chilly to go for a walk? Try something fun that doesn't require much thinking.

Mark shared a story about his friend, an MIT professor, who enjoys matching socks. Another friend of his finds ironing to be a relaxing activity. Sometimes, taking a break and doing these simple tasks can help ideas develop and when we return to our work, we see things with a fresh perspective.

Editor's P/S:

The article highlights the pervasive decline in attention span due to digital distractions, leading to increased stress and decreased productivity. It emphasizes the fallacy of multitasking, explaining that rapid task switching depletes mental resources and impairs performance. The author underscores the detrimental impact of email, particularly its ability to elevate stress levels and disrupt focus.

To mitigate these effects, the article advocates for mindfulness, mindfulness, and distraction limitation. It recommends creating distraction-free workspaces, incorporating breaks to recharge, and taking advantage of technology to enhance productivity and reduce temptation. The article also encourages readers to explore simple non-cognitive activities to foster relaxation and divergent thinking, which can lead to fresh perspectives when returning to work.