Ding – that’s an all too familiar sound, designed to instantly capture your attention.
The average adult receives at least 46 push notifications a day from their smartphone – roughly one every 20 minutes during waking hours.
These interruptions might seem like a small price to pay for staying connected. However, research shows these attention-grabbing features increase stress and reduce productivity. They can even have fatal consequences, with phone-related distraction claiming 29 lives on Australian roads each year.
In our modern world, it can feel impossible to focus on any one task. But science tells us there are ways you can reclaim your attention.
How attention works
A network of areas in the human brain controls our selective attention , the process by which we focus on relevant information and ignore the rest. Where attention goes is a balance between what your goals are, and what’s happening in the world around you. This means sudden or urgent events can capture your attention, and pull it away from what you’re trying to do.
From an evolutionary perspective, this helps keep us safe . Imagine you are foraging for berries, for example, when you hear the rustling of leaves. This sound would capture your attention and shift your focus from foraging to the potential threat – it may be a tiger about to pounce.
Today, however, our modern environments often hijack this same mechanism for things that are far less urgent or important – such as the buzz of a new friend request.
The trouble with tech
Digital platforms are designed to instantly capture and hold your attention, by tapping into the brain’s reward and motivation systems. This is why you may find it harder to resist distractions that offer some kind of reward, such as a “like” on your post. It also makes it more difficult to stick to tasks that require sustained attention.
Research suggests these frequent interruptions may be reducing our ability to concentrate – not by affecting our fundamental ability to focus, but by increasing how often we switch between activities.
The myth of multitasking is that we can do two demanding tasks at once. However, our attention is capacity limited , which means we can’t simultaneously process everything that’s happening around us. “Multitasking” is actually task switching , or rapidly swapping between tasks rather than doing both at the same time. Research consistently shows task switching impairs how well we do one or both tasks, no matter how familiar or predictable the task is.
What you can do
Many factors influence your ability to pay attention – ranging from how well you sleep to whether you have certain health conditions, such as attention deficit hyperactivity disorder .
However, we can build up our “attention muscles” by making some minor lifestyle changes.
1. Limit distractions from devices
You can do this by setting up “focus” modes on your phone. These automatically filter out distractions by limiting how many notifications you get, particularly while working or driving. Or turn off all notifications from apps and schedule specific times to check them – say for ten minutes before lunch – and set timers to keep yourself accountable.
Apps that track your screen time may help, but avoid those that gamify how much time you spend off your phone. Ironically, these game-like features are also designed to draw in your attention. Instead, opt for tools that discourage use and provide data that can help you reflect on your screen habits.
2. Choose activities that require focus
The evidence is clear that constantly switching between tasks weakens our focus. To combat this, prioritise activities that demand sustained attention.
Research shows doing immersive activities – such as playing music and competitive sport – a few times a week may improve your ability to pay attention. This could be because these activities require you to pay attention for longer periods, to achieve a specific goal.
You can also use tools such as Pomodoro timers , which help you alternate between 25-minute intervals of focused work and five-minute breaks.
3. Reduce your overall tech use
Research shows people who avoid using devices before bedtime and keep them out of bedrooms sleep better . Studies also show these practices may improve your focus the following day.
And when you have a free moment, don’t immediately pick up your device. Research suggests regularly pausing to let your mind wander allows your brain to process information and form new connections between different concepts and experiences, leaving room for creativity to flourish.
In the end, reclaiming your attention doesn’t necessarily require rigid rules or strict routines. It starts with small, intentional acts of presence. Attention is a precious resource, so let’s invest it wisely.
