Your Attention, Please

With all the distractions we face these days, can you actually concentrate on something longer than, say, a goldfish can?

If it weren’t for her live-in boyfriend, says Jessica Winston, her North Jersey home likely would be in disarray. The 37-year-old works from home, as does her significant other, and during her downtime she often starts household projects: doing laundry, washing dishes, cooking dinner, propagating plants. It sounds like she’s a multitasker, but there’s one problem. “I’ll often start something but won’t finish it because I’ve moved on to a different task,” she says. “So my boyfriend is always closing cupboard doors that I’ve left open, replacing boxes that I’ve scattered or moving clothes from the washer to dryer.”

Winston chalks her problem up to a shortened functional attention span, and the Mayo Clinic backs her up—leaving tasks partially done is a leading sign of that phenomenon, it says. And anecdotal evidence suggests that she’s far from alone. While many of us remark on our so-called “multitasking” ability, our lengthening “things to do” lists and our availability to an escalating number of rings and dings throughout the day, there’s a growing sense that the center isn’t holding—that we’re all harried and distracted, and that our very busyness is making us less effective instead of more.

So, what’s causing our shortened attention spans? To answer, it’s important to understand the science of attention, which is the core cognitive ability to actively and passively process nearby information, says Sarah Fajgenbaum-Teslja, M.D., board-certified psychiatrist and founder of Integrative Psychiatric Services in Montclair. When information is processed, it’s stored in the prefrontal cortex of the brain and used to complete cognitive tasks. The frontoparietal network of the brain then works to decide which information to use—in other words, where to direct attention We tend to lose focus when the brain can’t process information.

Attention spans can range anywhere from two seconds to two hours, according to the National Center for Biotechnology Information, a branch of the National Institutes of Health. The purported 8.25-second average attention-span statistic publicized by the Microsoft Corporation in 2015—which was shorter than that of a common goldfish—has since been debunked. But that’s not to say our collective attention spans are not diminishing. They are, and the number of distractions around us is a major culprit.

“One of the most commonly cited reasons is increased technology use,” Fajgenbaum-Teslja says. “Other reasons why our attention spans appear to be shrinking include our worsening mental health, COVID (both the effects of the virus itself and the effect of COVID lockdowns) and the increase in adults being diagnosed with ADHD (attention-deficit/hyperactivity disorder). Attention is such a complex process that it is hard to know for sure.

• Signs of shortened attention span. Multiple incomplete tasks, as in Winston’s case, can indicate one’s diminishing attention span. Other clues could be poor work performance, mental strain and fatigue. It happens with children too. Young ones with shortened attention spans may have an inability to focus on homework, or they may even appear rude or uninterested with others their age or adults.

• Is it a concern? In many cases, a shortened attention span is not indicative of a more serious underlying condition, and people can refuel their mental resources with good sleep and better nutrition. “Implement good sleep hygiene to ensure adequate sleep —in adults, that means seven or more hours per night,” Fajgenbaum-Teslja says. “Exercise regularly. This can improve focusing directly, but also indirectly by reducing depression and anxiety. Eat a balanced diet. Sugary drinks and caffeine can cause us to “crash” and negatively affect focus.”

In recent years, there’s been an uptick of Americans diagnosed with ADHD—in 2023 about 6 percent of U.S. adults (around 15 million) reported having been diagnosed with the condition, while an earlier estimate was around 4.5 percent, reports the Association of American Medical Colleges. “If someone has several symptoms of inattention, they should consider being assessed for ADHD by a trained medical or mental health professional. Symptoms of inattention are sometimes— but not always—accompanied by symptoms of hyperactivity and impulsivity,” says Fajgenbaum-Teslja.

In addtion, difficulty concentrating in older adults can be an early symptom of a brain disorder such as dementia. If that is suspected, a physician should be contacted immediately. If poor attention is causing problems at work, at school or in your personal life, medical attention may be necessary as well, as such difficulties can lead to anxiety and depression. Tools such as bloodwork, brain scans and neuropsychological testing can accurately diagnose cognitive disorders.

For many, there are ways to cope and manage shortened attention span and poor focus. For Winston, our multitasker, a slight habit change does the trick. “I’m trying to do fewer things at the same time,” she says. “Or I ask my boyfriend for help with chores so I can concentrate on one thing.”