7 ways to stay focused and increase your attention span

Have you noticed that staying focused is becoming more and more difficult? As our use of technology continues to increase, our attention spans seem to be getting shorter.

In today’s age of distractibility, it’s all too easy to flit from one task to another before the first is finished. Or to pause what we’re doing to check something else.

Ageing can also play its part, slowing down cognitive processes and sometimes leading to forgetfulness or lack of concentration.

However, there are ways to flex your attention span muscle and keep your brain sharper and more focused. Read on to find out more.

Smartphones, more free time, and ageing can all contribute to a decline in focus and concentration

Increasingly, our lives are filled with distractions. Following the pandemic, homeworking has become much more prevalent, meaning you might not have the same clear distinction in your day between “home” time and “work” time.

Smartphones are also ubiquitous. In many ways, they can make life much more convenient, but the endless entertainment and scrolling possibilities they present could mean you lose hours every day without really feeling like you’ve achieved much.

Much of the online content we see now is short-form, bite-sized snippets which are easily consumable and equally easy to become immersed in.

A study from SQ Magazine has revealed some interesting insights:

• • People who mainly watch short-form content of under 30 seconds showed a 27% reduction in sustained attention during task-based activities.
  • Regular exposure to micro-content reduces our ability to focus on a single task for more than nine minutes.
  • In 2015, the average social media user could focus on a post for 12.1 seconds, decreasing to 8.25 seconds in 2025.

This kind of digital distraction can be compounded by age. This sensation of “brain rot” is sometimes referred to by psychologists as “attentional decay”, the loss of ability to maintain focus on a task.

If you’re retired, you might find that you’re using your digital devices more to fill up your free time. In some cases, you could find yourself passively scrolling through news, entertainment, and social media, without actively engaging with any specific content.

The Ofcom 2025 Online Nation report shows that people over 65 spend an average of 3 hours 20 minutes a day online. This usage is primarily spent on a smartphone – as opposed to a tablet or a computer – which is designed for short bursts of fragmented attention.

Filling every spare minute may feel constructive, but if you’re doing so by using your smartphone, it can actually have the opposite effect.

Constant stimuli can start to inhibit your brain’s default mode network (DMN), which is responsible for processing memories and emotions, and in turn, this can start to make longer tasks seem insurmountable.

7 ways to expand your focus and increase your attention span

1. Create barriers

Making it harder to access your smartphone can begin to reduce its appeal. For example, removing apps from your home screen or using tools that enforce a short pause before you can open social media apps can lessen your reliance.

Or you could try leaving your phone in another room, for example, if you’re doing a crossword or watching a film.

2. Allocate time for tasks

We’ve become so used to multitasking that simply doing one thing at a time can feel unproductive. But devoting all your time to the task at hand can actually be much more efficient. Try dedicating 20 minutes at a time to a single task, without outside distractions.

This can help to build up your attention span without feeling unachievable.

3. Spend time outdoors

If your brain is overwhelmed from too much digital activity, it can be refreshed and revitalised by spending some time out in green spaces. Try to do so mindfully, focusing on what you can see and hear.

4. Read a physical book

Old-school reading, whether a book or a long article in a magazine, can help to keep your brain activated. Digital content is often deliberately bite-sized, encouraging skim-reading, whereas reading longer, more involved works can keep you much more engaged.

5. Ban screens before bed

It’s tempting to get into bed and start scrolling on your phone, but this can have a detrimental impact on your sleep, compounding the “brain rot”. Finish using screens at least an hour before bedtime, and you should be able to enjoy better-quality sleep.

6. Learn a new skill

Your smartphone offers plenty of opportunities beyond mindless scrolling. Try using it to learn a new language or play an online game such as chess, which offers more active engagement for your brain.

7. Socialise in person

Social media can be a great way to keep up with old friends. But try to maintain physical socialising, too. Holding a conversation with someone means listening, reading body language, and responding immediately. This forces your brain to focus, rather than just hitting “like” on a Facebook or Instagram post.

Get in touch

We’re here to help you focus on your financial planning. If there’s anything you’d like to discuss, please email us at info@harperlees.co.uk or call 01277 350560 to find out more, and we’ll be very happy to help.

Please note

This article is for general information only and does not constitute advice. The information is aimed at individuals only.

All information is correct at the time of writing and is subject to change in the future.