If you’re feeling distracted – stay with us, now – don’t fret, because there are fixes. In fact, you can train focus like a muscle, says Gregory Scott Brown
Not too long ago, people (maybe even you) could actually have a thought without email, Slack, WhatsApp, texts, Xor whatever else chiming in. True, there are more distractions than ever – hey, was that just a notification from Apple News? But our attention spans are becoming shorter, too. Some research shows that we now move from screen to screen as much as two minutes faster than we did 20 years ago.
So it’s no surprise that everyone thinks they have ADHD now. It might feel like it, but this isn’t something you can bring on through bad habits. With actual ADHD, symptoms begin in childhood, typically with problems finishing homework or answers blurted out in class. The condition is caused by weak connections in a part of the brain called the prefrontal cortex, which is responsible for executive function – including your ability to plan ahead, use self-control and, yes, filter out distractions. There’s no cure for ADHD, but its symptoms can improve with medications and therapy. Though you hear about it a lot, it’s actually pretty rare: only about 3% to 4% of UK adults are currently living with it.
But what if you don’t have ADHD yet you have the attention span of a gnat? Prescription drugs aren’t the answer in this case. To get the latest on what actually is, I checked in first with Adam Gazzaley, a professor at the University of California San Francisco and an expert in the science of attention, and then I talked to Jim Kwik, an expert in memory improvement and brain performance who has coached people at organisations including GE, Nike, Zappos.com and Harvard University.
The good news is that if you’re easily distracted, there’s hope. Just start with the following strategies.
Practice Makes Progress
It’s clear that ‘our brains don’t work well with situations of interference’, says Dr Gazzaley. That can get even worse as we age.
While eliminating your most tempting digital diversions is important for building your focus back, tech can be used for good by acting as a distraction gatekeeper. Apps such as Freedom and AntiSocial, which help you manage time on your devices, really can improve your focus. If you’re not using those apps, set tech aside by putting it in your pocket on silent or out of sight in another room. (Some research found that the mere presence of a phone, even someone else’s, was a distraction.) Aim to concentrate for a predetermined amount of time. You may not be surprised to learn that a meditation practice can help you increase cognitive control, which boosts focus.
Set tech aside by putting it in your pocket on silent or out of sight in another room
