Focus isn’t something you’ve lost, but it’s something you can nurture. Here’s how to build it back, one small step at a time
Our free time is precious, so it makes sense that we want to get the most out of it. But do you ever pick up a book, only to check your phone minutes later? Or put on a film while half-scrolling at the same time? You’re not alone.
With short-form content, constant notifications, and that lingering sense of FOMO, many of us have grown used to quick bursts of information instead of longer periods of focus. Over time, that can make it harder to stay focused on one thing. Research into short-form video use and sustained attention suggests that spending a lot of time on TikTok and short-form videos may be linked to reduced attention and changes in how the brain works. And it’s not only young people who are being affected – King’s College London found that nearly half of us feel like our attention span is shorter than it used to be.
The reassuring part? Your attention span isn’t fixed. It’s something you can rebuild with small, realistic changes to your habits. Here’s how:
Start with micro-focus sessions
Increasing your attention span doesn’t happen overnight. Instead of aiming for long stretches, start small. Try five to 10 minutes of focused time. This could be reading a set number of pages of a book or watching an episode of something without multitasking.
Keeping things short can make it feel more manageable while helping you build confidence without the frustration of losing focus too quickly.
Make scrolling harder
Getting distracted is easy. So, why not make it harder? You don’t have to put your phone in an entirely different room or get a lockbox to make a difference. Try moving your most-used apps off your home screen, or logging out after you’ve finished scrolling. This small shift adds an extra step that can interrupt automatic habits, giving you a moment to choose what you actually want to do next rather than running on autopilot.
Try taking things one task at a time
You don’t need to jump in at the deep end; start small with little everyday moments. Have your morning cuppa without your phone. Take a walk without your headphones and enjoy the sounds of nature. Make your next shower a mindful moment, rather than the chance to plan your day. These moments might look insignificant, but they help strengthen your attention in a way that feels natural, rather than pressured.
Get more comfortable with boredom
We’re used to filling every spare second of our lives, whether it’s always finding a task to complete or having a podcast playing in the background. But those in-between moments matter. Importantly, boredom isn’t a waste of time – it’s where focus and creativity originate.
Next time you’re waiting in a queue or for the kettle to boil, resist the urge to reach for your phone. Let the moment be as it is. Over time, this can make it easier to sit with stillness, without the constant need for external input.
Shape your environment
As well as brain-training and adopting healthy habits, creating a focus-friendly environment can help, too. A clear workspace, reduced background noise, and having what you need to hand can all help you to stay on track.
Keep things simple. One task to focus on at a time. This can make it easier for your brain to settle into what you’re doing, reducing cognitive load and decision fatigue. Repeat after me: I don’t have to do everything at once.
Pace yourself
Building your attention span is a gradual process. Try not to push yourself to the point of frustration or to keep going when it’s not working. Stopping when things still feel positive can help your brain to associate focus time with something enjoyable. You might find it helpful to pair focus time with something you already love, like a favourite drink or being in a cosy space. Small rewards can make a difference, helping you reframe deep focus as something to look forward to.
If this all seems like a lot of hard work, remember, you don’t have to completely give up scrolling time or cut out social media. It’s about learning to be more intentional with your attention and giving yourself the chance to focus when it matters.
The truth is that most of us struggle to find our focus from time to time. It can feel frustrating, but your attention span can be rebuilt and improved – it just might take a little longer than we’re used to in our fast-moving world, but that’s kind of the point, isn’t it?
