Buzz
We’ll keep this concise.
In recent years, you’ve probably come across at least one article claiming that human attention spans are getting shorter, even suggesting that goldfish may be more focused than we are.
Although a 2017 BBC article examined the data and sources behind this claim, raising doubts about its accuracy, many individuals openly describe themselves as having a short attention span. Some even refer to themselves as having or 'being' ADHD (Attention Deficit Hyperactivity Disorder), treating it as an annoying habit rather than recognizing it as a legitimate clinical condition.
So, how can you tell if you genuinely have a notably short attention span? And what steps can you take to improve it? Here’s what you should know.
How to determine if you have a short attention span
Just to clarify: The terms 'short attention span' and 'ADHD' are not synonymous. If you're concerned you may have ADHD (a medical condition), it's something you should discuss with your doctor.
If you're interested in gauging your attention span, there are several online tests available, including this one from Psychology Today or this concentration test from MentalUp. These aren’t diagnostic tools, but they can help some people identify areas to improve upon.
How to enhance your attention span
There’s no instant solution for enhancing your attention span, but here are a few techniques that might help:
Mindfulness practices
If you're just starting with mindfulness, there’s no need to dive straight into making it a daily habit—begin with simple exercises, like the 5-4-3-2-1 technique. The goal of this, and other grounding methods, is to focus on your environment, taking the time to notice everything around you. This could not only ease anxiety, but may also train your brain to be more focused.
Practice active listening
If you're not familiar with the concept, “active listening” means making a deliberate effort to not just hear what someone is saying, but to truly listen to and process it. Much like mindfulness, the aim of active listening is to enhance your attentiveness.
Take regular breaks
This might seem counterproductive—especially if it feels like you’re already taking plenty of mental breaks when you struggle to focus—but allowing yourself an intentional, structured break can have a significant impact. And when we say 'break,' we mean standing up and stepping away for five to ten minutes.
You can use this time to visit the restroom, grab some water or a snack, stretch, or step outside for a few minutes—whatever feels right for you. Since you’ve consciously chosen to take a break, you can reap all the focus-enhancing benefits without the guilt you might feel when you 'accidentally' start scrolling through Instagram or online shopping instead of working.
