How to Improve Your Attention Span: 18 Helpful Tips

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Plus insight into why you’re struggling with concentration
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If you struggle to stay focused and productive, you aren’t alone. In fact, research has shown that humans’ attention spans have grown measurably shorter over the past couple decades. [1] Luckily, there are a few steps you can take to increase your attention span and improve your concentration, and we’ll cover them all. We’ll also go over common causes of low attention spans, so keep reading!

Tips to Improve Your Attention Span

  • Get at least 7-9 hours of quality sleep per night.
  • Eat “brain foods,” such as leafy green veggies, berries, fatty fish, and walnuts.
  • Take frequent breaks while you’re working to recharge and reset.
  • Silence your phone and set it somewhere out of reach while you work.
Section 1 of 2:

How to Increase Your Focus & Attention Span

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  1. Research shows that listening to music can help you focus. And, contrary to popular belief, you don’t need to choose calming or classical music to get this effect—you just need to choose music that you truly enjoy. The more you like the music you’re listening to, the more likely it is to improve your attention for the task you’re doing. [2]
    • Create a playlist to put on while you work, so you won’t get distracted browsing for songs.
    • Make sure the playlist is long enough to last throughout your work sessions, and try to include only songs that you truly like.
  2. If you need to take notes in class or a meeting, take them by hand, rather than on your laptop. When you type up notes on a computer, you may feel tempted to respond to texts or emails as they through, or to browse the internet when you get bored. Taking notes by hand eliminates these distractions, which gives you a better chance of staying focused and attentive. [3]
    • According to research, handwriting your notes also helps you absorb and retain information better than typing does. [4]
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  3. A cluttered, chaotic workspace can have a negative effect on your focus. [5] A tidy, organized workspace, on the other hand, helps you stay on task and maintain concentration. [6] If you’ve been struggling with your attention span lately, set aside a time to tidy up your desk and work area in your home or office.
    • Consider placing some plants in your workspace, as well. Research shows that plants can act as visual stimuli to improve concentration and attention. [7]
  4. When you sit down to work on a task, put your phone on silent, and set it down somewhere out of your reach. Turn off text and call notifications on your computer as well. [8] This will help you resist the temptation to text friends or scroll through social media while you work, leading to more focus and productivity.
    • If possible, try to work in a room without a TV in it, so you aren’t tempted to turn it on.
  5. Your energy levels naturally vary throughout the day. To optimize focus and productivity, assess the times of day when you feel most and least energetic, and try to tweak your work schedule to accommodate your natural energy levels. [9]
    • For example, if you’re naturally productive in the morning but experience a dip in energy around 3 p.m., schedule your toughest tasks earlier in the day, and save your easiest tasks for the afternoon, when your energy will be waning.
    • If you’re not sure about what your optimal productivity times are, keep an activity log for a few days. Make note of the times when you feel most and least energetic.
    • You can also take this chronotype quiz to learn more about your body’s optimal productive times and sleep schedule.
  6. This will help you keep track of all your commitments and plan them out in a way that maximizes your focus and productivity. [10] You can use a journal-style planner , a wall calendar , a desk pad calendar —whatever you prefer!
  7. Multitasking doesn’t actually help you get work done faster. In fact, studies show that it can mess with your focus and slow you down. [11] When you have a lot of tasks on your daily to-do list, take them on one at a time, and see each item through to the end.
    • If you get bored or overwhelmed while working on one task, resist the urge to start a different one. This can hinder your momentum.
    • Instead, take a quick 10-15 minute brain break (go for a walk, make a snack, do some stretches, etc).
    • When your quick break is over, jump back into the task you were working on and see it through to the end. You got this!
  8. Looking at a long-term task in its entirety can be daunting. You may get stressed or overwhelmed by the amount of work you need to do, leading to focus problems and procrastination. To combat this, break up your big projects into smaller, more manageable chunks. [12]
    • Say, for example, that you have a research paper due in two weeks. Don’t try to do all your work at once—this will just stress you out. Instead, break the process up into smaller steps.
    • Start with a preliminary research session on the first day. Then on the next day, you can narrow things down and choose the sources you’re going to use.
    • The following day you might start outlining, then the day after that, you can start writing, and so on.
  9. Breaks can greatly increase your productivity and focus. They give your brain a chance to reset and recharge, so you can return to your work with greater clarity and alertness. [13] Try to take a 15-20 minute break per every hour of uninterrupted work. [14]
    • It’s important to do a beneficial activity while you take your break, rather than simply scrolling through social media or surfing the internet.
    • Do something like taking a walk, stretching, taking a power nap, making yourself a snack, or having a quick convo with your roommate instead. [15]
  10. When you don’t get enough sleep, your attention span and concentration levels suffer. [16] So, if you’ve been struggling to focus lately, try to make healthy sleep habits a priority. [17] For most healthy adults, this means getting at least 7-9 hours of quality sleep per night. [18] Here are some tips:
    • Try to stick to a regular sleep schedule , even on the weekends. This means going to sleep at the same time each night and waking up at the same time each morning.
    • Create a nightly bedtime ritual to help you get into your schedule. If you take a warm shower each night before bed, for example, your body will recognize this as a signal that it's time to wind down.
    • Keep your room cool, dark and quiet. This helps you fall asleep faster, stay asleep throughout the night, and improve sleep quality overall.
  11. According to research, good “brain foods” include green, leafy vegetables, fatty fish, berries, avocados, flaxseeds, and walnuts. [19]
    • Green veggies such as spinach, kale, and broccoli include nutrients like vitamin K, folate, and beta carotene, which may help slow cognitive decline.
    • Avocados, flaxseeds, walnuts, salmon and cod are great sources of omega-3 fatty acids, which are vital for brain function.
    • Berries contain natural pigments called flavonoids, which help improve memory. [20]
  12. Coffee and certain teas contain caffeine, a natural stimulant that can boost alertness and concentration in the short-term. [21] Black tea, in particular, is a great option. It’s a good source of caffeine, but it also includes the amino acid L-theanine. This combination creates a very stable energy boost that can help you stay focused. [22]
  13. Drinking enough water is crucial for your attention span and focus levels. Even mild dehydration can cause cognitive issues like poor concentration and short-term memory problems. [23] To avoid these negative effects, make hydration a priority throughout your day. This means drinking at least 9 cups (72 ounces) of water per day for women, and 13 cups (104 ounces) per day for men. [24]
  14. “If you’re getting a good night’s sleep and you’re still not focusing, you might need to get more exercise,” says New York City-based licensed psychologist, George Sachs, PsyD. [25] Physical activity boosts dopamine, which can jump-start your attention span. It also activates the areas of your brain that deal with focus and concentration. [26]
    • To experience these benefits, aim to get around 150 minutes of aerobic exercise per week. [27]
    • Aerobic exercise is physical activity that increases your heart rate and gets your blood pumping.
    • Walking at a brisk pace, jogging, running, cycling, swimming, and dancing are all examples of aerobic exercise. [28]
  15. Practicing mindfulness involves focusing completely on the present moment, rather than worrying about the future or past. [29] It’s associated with improved focus and concentration, as well as lowered stress levels. [30] All of this can do wonders for your attention span and productivity!
  16. Meditation can help improve your ability to focus. It’s also associated with better memory and mental clarity. [32] To experience these benefits, try to incorporate a daily meditation practice into your schedule. Here’s some more info on how to meditate if you’re a beginner:
    • Sit down in a quiet, distraction-free spot. Focus on taking deep, slow breaths in and out.
    • Try to empty your mind as you sit and relax. If your attention wanders, bring your focus back to the sensation of breathing in and out.
    • Do this for 5-10 minutes. You can set a timer so you know when to stop, but make sure the alarm sound is something gentle, so you aren’t too startled when it goes off. [33]
  17. Certain mental health conditions, such as ADHD, can make it tougher for you to focus. Physical conditions like hypothyroidism and brain injuries can also have negative effects on concentration. [34] If you’ve made lifestyle changes to improve your attention span but you’re still struggling, consider visiting a healthcare professional to rule out any underlying mental or physical concerns.
  18. If you’re having a hard time maintaining focus while working toward a goal, George Sachs recommends involving your support network. “Find an accountability buddy to get the work done together [...] join a group or class, or hire somebody to motivate you,” he says. For example, if your trying to maintain focus in the gym, “you’re going to do much better if you have a trainer waiting for you," rather than trying to go it alone. [35]
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Section 2 of 2:

What causes poor attention span?

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  1. You’re working on a big project when your phone chimes. You tell yourself you’ll check it quickly, but the next thing you know, you’ve been scrolling on TikTok for 2 hours. We’ve all been there! Thanks to the Internet, we have constant access to information, and it can be hard to resist that temptation. If you’re having problems with your attention span, these technological distractions may be to blame. [36]
  2. Certain lifestyle habits can have a negative effect on your attention span. For example, insufficient exercise or a lack of sleep can lead to problems with focus and alertness. [37] Not eating or drinking enough throughout the day can also cause issues with your concentration. [38] You may also be over-scheduling yourself, leading to stress or burnout.
  3. Mental health conditions can also affect your attention span. These include depression, anxiety, and of course ADHD. [39] If you think a mental health condition is the reason behind your attention span problems, seek out treatment with a mental health professional.
    • George Sachs, who specializes in treating ADD/ADHD, has some added insight into the condition.
    • “Common treatment options for adults with ADHD include medication, coaching, and therapy,” he says.
    • This coaching would “focus on not only the executive function issues like organizing, planning, and decision making, but also on impulsivity, and any of the emotional factors that come with ADHD, like depression, anxiety, or shame.” [40]
  4. Some illnesses and injuries can have a negative affect on your ability to focus. These include hypothyroidism, long COVID, chronic pain, and traumatic brain injuries. Side effects from medications or medical treatments may also cause problems with concentration. In particular, antidepressants, insomnia medications, or cancer treatments could be to blame. [41]
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Expert Q&A

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  • Question
    How do I get better at focusing?
    George Sachs, PsyD
    Licensed Psychologist
    George Sachs is a Licensed Psychologist and the Owner of Sachs Center based in New York, New York. With over ten years of experience, Dr. Sachs specializes in treating ADD/ADHD and Autism Spectrum Disorders in children, teens, and adults. He holds a BS in Psychology from Emory University. Dr. Sachs earned his Doctorate of Psychology (PsyD) from the Illinois School of Professional Psychology, Chicago. He completed his clinical training in Chicago at Cook County Hospital, Mt. Sinai Hospital, and the Child Study Center. Dr. Sachs completed his internship and postdoctoral work at the Children’s Institute in Los Angeles, where he supervised and trained therapists in Trauma-Focused Cognitive Behavioral Therapy (TFCBT). He has been trained as a Gestalt Therapist and certified by the Gestalt Associates Training Program of Los Angeles. Dr. Sachs is the author of The Adult ADD Solution, Helping the Traumatized Child, and Helping Your Husband with Adult ADD. He has appeared on the Huffington Post, NBC Nightly News, CBS, and WPIX discussing his holistic approach to ADD/ADHD treatment.
    George Sachs, PsyD
    Licensed Psychologist
    Expert Answer
    There's a hierarchy to assess. The first is sleep—if you're not getting a good night's sleep, it's hard to pay attention. If you're sleeping well and you're still not focusing, you might need to get more exercise. If you're moving your body enough and you're still having a hard time, you might need to check in and see if it's something you really want to do. You might also need to find an external motivation, especially if it's something you really have to get done.
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      References

      1. ↑ https://www.apa.org/news/podcasts/speaking-of-psychology/attention-spans
      2. ↑ https://pubmed.ncbi.nlm.nih.gov/21508527/
      3. ↑ https://www.forbes.com/sites/forbesbusinesscouncil/2021/04/22/four-reasons-to-take-notes-by-hand/?sh=30bd489b6130
      4. ↑ https://www.universityofcalifornia.edu/news/want-ace-your-tests-take-notes-hand
      5. ↑ https://www.webmd.com/balance/ss/slideshow-clutter-affects-health
      6. ↑ https://hbr.org/2019/03/the-case-for-finally-cleaning-your-desk
      7. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6427160/
      8. ↑ https://www.goodrx.com/health-topic/mental-health/how-to-focus
      9. ↑ https://time.com/2921341/stay-focused-5-ways-to-increase-your-attention-span/
      1. ↑ https://www.psychologytoday.com/us/blog/living-the-questions/201808/6-reasons-why-you-should-use-daily-planner
      2. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7075496/
      3. ↑ https://hbr.org/2022/04/4-ways-to-make-sure-you-achieve-your-goals-this-year
      4. ↑ https://learningcenter.unc.edu/tips-and-tools/taking-breaks/
      5. ↑ https://time.com/3518053/perfect-break/
      6. ↑ https://learningcenter.unc.edu/tips-and-tools/taking-breaks/
      7. ↑ https://www.health.harvard.edu/mind-and-mood/sharpen-thinking-skills-with-a-better-nights-sleep
      8. ↑ George Sachs, PsyD. Licensed Psychologist. Expert Interview. 9 October 2020.
      9. ↑ https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
      10. ↑ https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
      11. ↑ https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
      12. ↑ https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
      13. ↑ https://www.uclahealth.org/news/6-health-benefits-of-drinking-black-tea
      14. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207053/#
      15. ↑ ​​ https://www.hsph.harvard.edu/nutritionsource/water/
      16. ↑ George Sachs, PsyD. Licensed Psychologist. Expert Interview. 9 October 2020.
      17. ↑ https://www.wgu.edu/blog/exercise-and-brain-how-fitness-impacts-learning1801.html
      18. ↑ https://www.health.harvard.edu/mind-and-mood/tips-to-improve-concentration
      19. ↑ https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise
      20. ↑ https://greatergood.berkeley.edu/topic/mindfulness/definition
      21. ↑ https://blog.worldcampus.psu.edu/mindfulness-can-increase-your-concentration-and-lower-stress/
      22. ↑ https://blog.worldcampus.psu.edu/mindfulness-can-increase-your-concentration-and-lower-stress/
      23. ↑ https://health.ucdavis.edu/blog/cultivating-health/10-health-benefits-of-meditation-and-how-to-focus-on-mindfulness-and-compassion/2022/12
      24. ↑ https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/
      25. ↑ https://www.goodrx.com/health-topic/mental-health/how-to-focus
      26. ↑ George Sachs, PsyD. Licensed Psychologist. Expert Interview. 9 October 2020.
      27. ↑ https://www.apa.org/news/podcasts/speaking-of-psychology/attention-spans
      28. ↑ https://www.webmd.com/sleep-disorders/features/emotions-cognitive
      29. ↑ https://www.nokidhungry.org/blog/how-does-hunger-affect-learning
      30. ↑ https://www.goodrx.com/health-topic/mental-health/how-to-focus
      31. ↑ George Sachs, PsyD. Licensed Psychologist. Expert Interview. 9 October 2020.
      32. ↑ https://www.goodrx.com/health-topic/mental-health/how-to-focus

      About This Article

      Article Summary X

      Increasing your attention span can help you at school or work, and there are certain activities you can try to help you improve your focus. Classical music can help you concentrate, so try turning some on when you’re struggling to finish a task and see if it helps you work faster. Exercising daily is also a great way to boost your attention, so try to get a workout in every day. Another way to increase your focus is through daily meditation, so take time to meditate on your own or with a guided routine online. You can also use certain apps and websites, like Lumosity, Elevate, and MindNode, to play games or engage in challenges that push your focus to a new level. To learn how to manage your time more effectively, keep reading!

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