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Last Updated on February 5, 2021

How to Rebuild Your Attention Span in a World Full of Distractions

How to Rebuild Your Attention Span in a World Full of Distractions

Distraction seems to be the name of the game. The average person in the U.S. sends and receives dozens of text messages every single day, not counting Facebook and email.

Some of those distractions are engineered to make us addicted. It is no longer just the advertisers who are competing for our attention span. Every website and every mobile app want us to form the habit of revisiting them on a regular basis.

This is not a conspiracy theory: just check out the bestselling book by the marketer Nir Eyal, Hooked: How to Build Habit Forming Products. Fortunately, he followed it up with the sequel Indistractable: How to Control Your Attention and Choose Your Life explaining how we can protect ourselves from habit-forming products.

The book retells the story of an Assistant Professor of Marketing at Yale School of Management who got addicted to her… pedometer, the Striiv activity tracker. On one occasion, she spent two hours walking up and down her basement staircase in the middle of the night to get more “points” from the app, unable to stop!

If a highly intelligent person teaching MBA students at a top school is not immune to engineered distractions, what can the rest of us do?

Answers abound: a whole cottage industry has sprung up for improving our attention.

Supplements and “superfoods,” brain-training games and exercises, the Pomodoro method and David Allen’s Getting Things Done®.

What latest fad have you tried? Is it all just snake oil? And is your attention span really getting shorter after all? Find out in this article.

What Science Says About Slipping Attention Spans

A 2015 study found that the human attention span had decreased from 12 to 8 seconds in less than two decades, thanks to the digitalized lifestyle. And we are now less attentive than a goldfish!

This incredible finding has been reported in the Time magazine[1], the Telegraph[2] and the New York Times[3].

If it sounds ridiculous, it’s because it is. The “goldfish myth” was subsequently debunked by the BBC[4] and the Wall Street Journal:[5]

the metrics scientists do track haven’t changed in generations. “I’ve been measuring college students for the past 20 years,” said Edward Vogel, a professor of psychology and neuroscience at the University of Chicago. “It’s been remarkably stable across decades.”We are as attentive — or as inattentive — as humans have always been.

But surely, brain-training games based on modern neuroscience should give us an edge over our predecessors. And scientifically engineered brain supplements should make our thinking sharper, faster and immune to distractions, shouldn’t they?

Can You Improve Your Attention?

In October 2014, a group of 70 scientists published an open letter claiming that brain training games as a whole lacked a scientific foundation.[6] This letter was quickly rebutted by another group of scientists.[7] But even this second group agreed that “claims promoting brain games are frequently exaggerated, and are often misleading.”

Then, in 2016 the brain-training app Lumosity made headlines when the Federal Trade Commission fined it $2 Million for deceptive advertising:[8]

“Lumosity preyed on consumers’ fears about age-related cognitive decline, suggesting their games could stave off memory loss, dementia, and even Alzheimer’s disease,” said Jessica Rich, Director of the FTC’s Bureau of Consumer Protection. “But Lumosity simply did not have the science to back up its ads.”

A similar story emerges with brain supplements.

Dr. Gad Marshall, specializing in dementia at Harvard Medical Schoo,l says to “invest more in doing aerobic exercise and following a plant-based diet. These can help with memory and brain health in the long term more than any supplement.”[9]

Even when it comes to sports performance, Dr. Dan Bernadot, a co-director of the Laboratory for Elite Athlete Performance at Georgia State University, writes in his book Nutrition for Serious Athletes:

In most cases, the claims for performance enhancement attributed to ergogenic aids [nutritional supplements] exceed reality.

He argues at length that adequate food, hydration, and rest will make a greater difference than any supplements, even for most professional athletes.

The people who are good at paying attention are doing it the old-fashioned way.

Attention Defines Our Personality

Looking for techniques to develop attention is going about it the wrong way.

Take the immune system as an example: it works unconsciously. Our bodies fight disease, whether we feel it or not. We can only affect this process indirectly, such as by taking vitamins or exercising.

However, attention happens consciously. It is the most conscious activity that exists.

We have greater control over our attention than over most other functions of our body and mind.

And everyone knows how to pay more attention, even children.

The way we allocate our attention defines who we are:

  • a person following sports or music is considered interested in those subjects;
  • a person working on a task with intense concentration is considered determined and hardworking;
  • a person working on a task without paying much attention is considered lazy and careless.

A trend in popular literature is to use brain research to justify good-old laziness.

Researcher BJ Fogg, the author of Tiny Habits, goes as far as to say that if you tried and failed to change your life in any way, it is not your fault. Your strategy was poorly designed: you likely tried to make big changes too soon.

But most people are choosing to get distracted. Nobody is forcing them to spend hours on social media, watch television, drink alcohol or play the lottery.

If you used to be sharper and want to rebuild your attention span, it is best to acknowledge that you became a little lazy and easily distracted, for whatever reason. Then, find ways to overcome it.

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Start From Commitment to an Activity

Commitment to an activity does not guarantee that you will be able to pay complete attention by merely trying harder. Trying harder is just the beginning.

Arnold Schwarzenegger recalls,[10]

When I went to the gym I got rid of every alien thought in my mind. . . . I would concentrate on procedure and results until my everyday problems went floating away. I knew that if I went in there concerned about bills or girls and let myself think about those things while doing bench presses, I’d make only marginal progress.

Josh Waitzkin, a chess prodigy and a Tai Chi world champion, details many of his mental strategies in The Art of Learning. One day, he discovered that hearing a familiar tune could break his concentration during a competition. Instead of accepting this limitation, he decided to overcome it.

Waitzkin would blast loud music several times a week while studying complex chess positions in his bedroom, even varying the style of the music, until he learned to focus in this kind of environment.

The takeaway is that, if an activity is important to you, you will find a way to pay attention to it.

Learn to Focus on One Demanding Activity

Some of us have been trained to maintain a high degree of focus due to the unique demands of our professions. People with trained professional attention include air traffic controllers, professional athletes and stage performers, elite warriors, first responders.

The creative work of writers, architects, lawyers, researchers, software developers also seems to require a kind of deep concentration, but without the real-time urgency.

This is a key distinction. People from the second group do not have the same kind of trained attention and can struggle greatly with distractions due to this lack of time pressure and, more broadly, the almost complete lack of restrictions on the way they work.

If your profession or lifestyle is not giving you the tools for the kind of focus you desire, consider starting a new hobby. It should be a hobby that requires you to make decisions in seconds, plan ahead and, ideally, constantly keep track of your body, your mind and your emotions.

Engage in such an activity several times a week, and you will soon begin to make discoveries about the way your attention works. Your concentration will grow.

While practicing this new activity, focus on it with fierce intensity, as if nothing else in the world were important or real. This is what talented children do.

Many people have a pastime such as playing sports, and it definitely helps improve their attention somewhat, not counting the myriad other benefits. But they do not focus on it in the way professionals do.

The obstacle to further growth for most people is that for them, no activity is sufficiently important to warrant a single-minded focus. Since childhood, many of us were only told to pay attention to something boring, unpleasant, and seemingly useless, such as a math problem. For this reason, you may not feel motivated to approach anything with great attention.

Do it anyway. Once you have decided to concentrate on an activity, act as if you had this burning desire inside yourself, and your emotions will eventually catch up with you.

How To Rebuild Your Attention Span

The question remains: if one wanted to choose a demanding hobby for the purpose of growing one’s attention, what would be some good choices?

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In order to answer this question, let us now look at two flavors of regular practices that can build or rebuild your ability to concentrate.

Recalling ancient Chinese philosophy, we will call those two flavors “Yang” and “Yin” to distinguish an active, challenging practice from a soft, healing one.

The Yang (Active) Habit

What kind of practice can you engage in that will assist you with developing a strong attention?

Such practice must have rules, be more like a game and less like child’s play. Going on long walks will hardly cultivate attention because walking has no rules: you can walk distracted.

The best practices for developing a strong attention have real-time urgency: react now or lose. Writing can be done slowly. Piano music has to be played at the right speed, or it is wrong. Playing piano requires deeper concentration than writing.

The best practices are physical disciplines involving your body. Juggling requires deeper concentration than solving puzzles.

Some practices have an advanced variation that is collaborative or competitive. Pilates exercises are always done on your own, whereas martial arts training includes sparring which is done with an opponent. Sparring requires deeper concentration than Pilates.

“Real-time” physical disciplines include:

  • Team sports
  • Weight training
  • Auto racing
  • Downhill skiing
  • Martial arts
  • Yoga
  • Skating
  • Dance
  • Gymnastics
  • Juggling
  • Acrobatics
  • Yoga
  • The Wim Hof method

Those activities force you to pay immediate attention to your body. Running and bicycling do not train attention in the same way. You can be lethargic on a treadmill, but lifting a weight or balancing on one leg will wake you up.

“Real-time” collaborative or competitive disciplines include:

  • Blitz chess
  • Any other kind of competition with a small time limit
  • Improv comedy
  • Playing music in an ensemble
  • Martial arts sparring
  • Partner dancing
  • Partner acrobatics

For a true improvement, keep your ego in check. You may be a highly paid professional, yet turn out to be incompetent — and inattentive — when approaching any one of those skills. A semi-unemployed circus magician or an 11-year old girl trained in gymnastics may be running circles around you.

These people often know advanced mental techniques for focusing their attention far surpassing what is taught in seminars for businesspeople.

The Yin (Healing) Habit

The complement to the “Yang” habit is the “Yin habit” or the “healing habit.”

While attention can certainly slip due to us not trying hard enough, a very tired person will not be able to concentrate, no matter the level of motivation or commitment.

Sometimes, what we need is not another challenge for our willpower but some rest.

Rebuilding your attention span can be as easy as taking a day or a week off and just sleeping in.

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A natural question arises, can one rest more efficiently and recover more of their energy in less time?

Yes, and you already know some ways to do it.

Everyone already has their own “healing habit” — things that you do when you want to feel better: getting a massage, taking a bath while listening to slow music, lightly exercising or stretching, meditating, walking by the sea, using natural remedies for sickness.

The secret is not to wait until you are extremely fatigue or get a serious disease. Proactively use the techniques that you already know. Daily meditation or a monthly trip to the sauna can do wonders.

In fact, an experienced yoga practitioner can find comfort in a 5-minute stretching session. A veteran meditator can emerge refreshed after just 30 seconds. But this kind of ability has to be built up through repetition.

If you want to create a personal routine for getting into a particular kind of state, then shorten the time required to execute this routine. You can find out more about this in the book The Art of Learning, which I mentioned earlier.

Starting a Healing Habit

Just as with a Yang habit, you may want to choose a new hobby and cultivate it for your personal well-being. In this case, it is wise to choose a solo activity, and one that can be done without any urgency.

Physical disciplines are still the most effective as stress accumulates in the body as much as it does in the mind. Light exercise, yoga, meditation and breathing exercises, Tai Chi, Qi Gong, or any similar practice can be used. Playing a musical instrument, reading an inspiring book, and even cooking or cleaning can also be good choices if that is what you need to feel refreshed.

For a start, just lying down and relaxing for a while will do. You can listen to slow music or to a recorded guided hypnosis session, such as a beautiful meditation by Garry from Trigram Healing:

When you rest, embrace it with the greatest dedication possible. Let go of all troublesome thoughts. This oasis of personal happiness will empower you to live an inspired life and bring joy into the lives of others.

Final Thoughts

Greater attention is not easily obtained by taking a pill or playing an attention-enhancing game. Fortunately, it can be cultivated through a lifestyle that gives you a regular opportunity to completely focus on an important activity.

Those who are not exposed to this kind of activity as children could just pick one hobby later in life. This hobby would be physical, involve “real-time” urgency and maybe even interactions with other people as partners or opponents.

You could also get a greater benefit from a consistent healing practice, taking the time to slow down and experience a wonderfully peaceful state.

Remember, you are in complete control of your attention. Exercising this control is your greatest responsibility to yourself because your attention defines who you are as a person and ultimately determines your life.

More Tips on Sharpening Your Focus

Featured photo credit: Madison Yocum via unsplash.com

Reference

More by this author

Dr. Sergey Orshanskiy

Founder of SocialNerd, Data Scientist at tech startups, and trained dancer.

How to Rebuild Your Attention Span in a World Full of Distractions Top 12 Active Learning Strategies for Busy People to Try How to Unleash the 4 Types of Creativity In You How to Develop Big Picture Thinking And Think More Clearly

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Published on May 3, 2021

What Is Decision Fatigue And How To Combat It

What Is Decision Fatigue And How To Combat It

How often have you had the experience of needing to make tough decisions that pull you in different directions? You go round and round in circles and, in the end, you either flip a coin or make a snap decision because you’re just too tired to think anymore. Or maybe, you simply put off reaching a decision indefinitely, which is sometimes easier than making a tough call.

Can you relate to this currently? If so, then you’re likely suffering from decision fatigue. Poor decisions are made not because of incapability but because arriving at one or more choices takes its toll—to the extent that it severely weakens our mental energy.

Now that we know what decision fatigue is, let’s explore the primary ways to combat it to enable a stronger mental state coupled with better decision-making.

1. Identify and Make the Most Important Decisions First

If you have a busy personal or work life where many tricky decisions are on the table every day, this can easily and quickly become overwhelming. In this instance, create mental space by initially laying out all situations and challenges requiring a decision. Use a basic software tool or write them down on paper—a notepad file or word document is sufficient.

Once you have your complete list, carefully pick out the most important items needing a conclusion sooner rather than later. Be mindful of the fact that you can’t treat everything as urgent or requiring immediate attention. There have to be some things that are more important than others!

Prioritize and Declare the Appropriate Options

Equipped with your most pressing items awaiting decisions, add another layer of scrutiny by prioritizing them even further. The result should allow you to identify, in order, your most urgent and important tasks without any conflicting priorities.

The last part of this exercise is to highlight all of the options to consider for your most important decision and work through them one by one. With the visual representation of options and most critical decisions out the way first, you’ll be able to think more clearly and prevent decision fatigue from subtly kicking in.

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2. Implement Daily Routines to Automate Less Important Decisions

“Shall I have a healthy lunch today?” “Should I wake up earlier tomorrow?” “What time should I prepare dinner tonight?”

As trivial as these questions appear to be, each one still requires a decision. Stack them on top of other straightforward everyday questions in addition to more significant ones, and things can start to add up unpleasantly.

Small or less important decisions can eat away at your time and productivity. When many other decisions need to be made in parallel, it can lead to decision fatigue. However, there’s a method to avoid this. It involves streamlining aspects of your life by automating repetitive decisions, and this drives the ability to make better decisions overall.[1]

It’s Your Routine—Control It to Create Time for Other Activities

Instead of having to decide multiple times per week if you should have a healthy lunch, create a daily routine sufficiently ahead of time by dictating what healthy food you’ll eat for lunch every day. In doing so, you’re putting that particular decision on autopilot. Your predefined routine commits you to a decision immediately and without hesitation.

Invest time into highlighting all of the trivial and recurring situations requiring decisions daily, then implement a collective routine that relieves the need for you to give them much thought (if any thought at all).

3. Put a Time Limit on Every Decision

Making complex or big decisions increases the risk of draining your energy. This is especially true if you struggle with the fear of making the wrong decision. The doubt and worry bouncing around inside continuously are enough for the majority of people to become fed up and exhausted.

To make good decisions, you need to be in the right position to act. A tactic to deploy is to essentially force yourself to act by setting a time limit on your decision-making process. What might seem a little daunting—given that it can create a sense of added pressure—actually provides clarity on when you need to conclude since you can see the end in sight.

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Grow in Confidence by Reducing Hesitation

After making the decision, it’s time to move on. You’ll feel good and build self-confidence knowing that you didn’t linger on the choices available.

Only consider revisiting a previous decision if something unexpected occurs that impacts it. If that’s the case, then follow the same process by ensuring you make the revised decision before a new deadline.

4. Seek Input From Other People—Don’t Decide Alone

There’s a time and place to make decisions alone, but sometimes, it’s appropriate to involve others. If there’s any degree of struggle in reaching a verdict, then seeking opinions from people in your network can lessen the mental burden of indecisiveness.

Do you feel comfortable seeking input from other people to help make decisions? Trust and feeling secure in your relationships are crucial to answer “yes” to this question.

Explore the Thoughts of Others and Gain a Different Perspective

An insecure business leader likely won’t trust their team(s) to help them make decisions. On the other hand, an assured and secure business leader realizes they don’t “know it all.” Instead of going solo on all work-related decisions, they install trust among their team and get the support required to arrive at the best possible decisions.

The ability to make a great decision can depend on the information related to it that’s at your disposal. When faced with a difficult choice, don’t be afraid to lean on the relevant people for help. They can offer valid alternatives that are otherwise easy to overlook or hold the key to you making a well-informed decision.

5. Simplify and Lower the Number of Available Options

You’re standing in the store, facing an aisle of more than 20 varieties of peanut butter. You have no idea which one to choose, and although there are subtle differences, they all look fairly similar. No doubt you’ve been in this situation at least once in the past (maybe with a substitute for peanut butter!).

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This is a classic example of having too many choices—an event that makes you prone to decide to do nothing or waste time by continually pondering on which product to buy.

According to the psychological concept known as choice overload, simply having too many options can be disruptive and overburdening, causing decision fatigue.[2] Using the example above, you might make the easiest choice of avoiding any further thought, which often results in the purchase of the wrong item.

Extract Meaningful Information and Evaluate Options With a Binary Outcome

To simplify and lower your range of options, leverage the information available and extract what’s most important for you to make a decision. Is it the price? The protein content? Whether it has sustainable packaging or a combination of multiple details?

Keep a tight lid on having too many important components. Prioritize if necessary, and implement a binary outcome (of “yes” or “no” / “true” or “false”) to help arrive at decisions earlier, such as defining a limited price range that the product must fall within.

6. Eliminate Unnecessary Distractions

Arguably, attention is the currency of the modern world. The ability to concentrate better than the next person can mean the difference between a successful student, a thriving business, a happy parent, and a great decision-maker.

So, how can you improve your attention span to make better choices and avoid decision fatigue? There are many strategies, and one of the most optimal ways is to eliminate distractions. Today, the easiest distractions are a result of technology and the devices running it—all of which are at your fingertips 24/7.

Create Extended Periods of Time to Increase Focus

These distractions might be small or large, but the broader issue is the frequency of them, and they repeatedly cause a break in your focus. Dealing with this while trying to make the right decision can be mentally debilitating.

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Technology distractions commonly relate to email, instant messages, push notifications from mobile apps, and scrolling through social media feeds. Access to all of these technologies and tools must be limited to scheduled time blocks (ideally, using a calendar if it’s during a working day).

Switch off notifications entirely to all of the above to prevent distractions (where possible) when it’s not time to look at them. This enables you to think more deeply and focus for prolonged periods of time, ultimately boosting the chances of making good decisions.

Final Thoughts

Decision fatigue is a real phenomenon that can deplete energy levels and increase stress. It can affect anyone who has to make decisions, whether they are minor or major ones.

Overcoming decision fatigue needs patience and dedication. By applying the best practices discussed in this article, you’ll be on the path to implement valuable changes. These changes will increase your productivity, as well as drastically improve your consistency and ability to make the right choices.

More About Decision Fatigue

Featured photo credit: Jake Melara via unsplash.com

Reference

[1] FlexRule: Decision Automation
[2] Behavioral Economics: Choice Overload

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