Low attention span? Here is what you can do to fix it
Tips to fix low attention span and focus better
I. List your addictions
It’s important to weed out the foes among your friends. Make a list of all your existing addictions, good or bad. Some people are addicted to smoking trees, some to shopping, while some to exercise, and reading books. List it all out, for instance- social media, podcasts, sugar, email, and so on.
The next step is to replace the bad ones with the good ones. It’s not as easy as it sounds, and you have to make peace with the boredom for a while but once you are in control the experience would be rewarding.
II. Reshaping social media activity
The content on social media is based on a computer algorithm that presents you with content most rewarding to you (according to you), one content after the other. Thus your attention span is being forced to change topics every couple of seconds.
It gives your brain intense but short dopamine(the happy hormone) spikes, which fade quickly, making you crave for the next dose.
Using social media solely on a PC/laptop, setting usage limits on apps, and turning off the notifications are a few significant ways to curb the craving.
III. Start with guided Meditation
Meditation helps you lengthen your attention span, and yes, you have to start a lifelong habit. Start with a guided meditation so you have the stimulation and the motivation you need.
With meditation, you are training your brain to focus on one thing( for instance, your breath), as soon as a new thought pops up, let it pass and return to your point of focus. Three consistent weeks, and you are going to see a significant difference in your perspective.
IV. Socialize and meet in-person
The result is a shorter attention span within virtual settings as compared to in-person experiences. Although most meetings are scheduled to be hour-long, most of your group likely loses focus after the first 10 minutes.
Texting, virtual meets, and even long calls are all ruining your attention span.
Whenever possible catch up with your close ones and get your favorite beverage!
V. Indulge in attention lengthening activities
Grab a book in any genre you love to read, enroll in the classes that take your hobbies to the next level, spend time with family, listening to ebooks, are a few of the many activities that will help you stay focussed for a longer period.
Music- yes! have some background light music, that would ease your mind and help you to concentrate.
VII. One thing at a time
Simply focusing on one single activity at a time can massively boost all aspects of your life. Although you might feel like multitasking helps you get more work done, it does just the opposite. When you’re constantly switching between tasks, you have to spend a little extra time repeating some of your work to find out where you left off. This shifts your attention and dilutes your focus.
Concentrating on one goal helps you achieve laser-like focus and makes it easier to reach your goals faster.
VIII. Stay conscious
Staying conscious and simply focusing on your present activity can be a game-changer. Be present and be aware. Another way to say this is that you are mindful of what your body is doing.
A sudden noise outside the building, a phone vibrating from an incoming notification, and our hands open a new tab to open up social media by habit. All of these are distractions and are starting points for where our mind wanders off.
One has to be mindful of these situations because that’s when you can “wake up” and redirect your attention back to the task at hand — thereby increasing your focus.
IX. Stay consistent
Fixing your attention span takes time, and at the start especially can be quite frustrating. You need to do things that can help lengthen your attention span and keep on doing it.
For example, if you struggle to work without picking up your phone, set a five-minute timer and force yourself to work for that amount of time. The next time, do 7, then 10, then 10 a few more times, then 12, then 15, and before you know it you’ll be able to focus for 40 minutes and not feel inclined to look at your phone.
There is no alternative to consistency. Don’t give up!
