Technology has undoubtedly revolutionised our lives. It’s made day-to-day life easier, communication instantaneous, and access to knowledge virtually unlimited.
As we rely more and more on technology, it can begin to negatively affect our cognitive abilities.
According to research reported by the Swiss German University, the average attention span on a digital device in 2004 was around 150 seconds. By 2012, this had dropped by half to 75 seconds, and more recent data from 2024 suggests it has fallen even further to just 47 seconds. That means the average attention span has dropped by a staggering 68.7% over the last 20 years.
However, our attention span and cognitive abilities don’t have to slide due to our reliance on technology. If we take these findings on board, we can all improve our focus and sharpness, and maybe even get closer to where we were back in 2004.
1. Embrace “single-tasking”
The modern world is set up for multitasking. It’s often worn as a badge of honour, but in reality, it can be a drain on our cognitive energy. In fact, for many researchers and academics, multitasking is a myth.
We all have a habit of switching between tasks rapidly, spreading our focus rather than pouring everything into one particular task.
One way to improve focus is to embrace “single-tasking” instead.
“Time-boxing” is a great example of this, and it involves setting a block of time where you’ll only work on one specific task. For example, you might decide to handle emails between 9 am and 9.30 am, and once the timer ends, you stop and close your inbox completely.
If that sounds a little too rigid for your lifestyle, “task-batching” can be a flexible alternative. Rather than setting timers for individual tasks, you group similar activities into dedicated blocks of time. For example, you might use the morning for cleaning the kitchen and reserve the afternoon exclusively for focused work.
It’s a completely different way of thinking compared to what you’re used to, so start small. Think carefully about the tasks that get in the way, like answering emails, and schedule them into time boxes. Once that feels manageable, you can gradually build on it by adding another task into a separate time block.
2. Set limits on your screen time
When did you last check your average daily screen time?
On average, UK adults spend around 3 hours and 21 minutes a day on their phones alone, and between 5 and 7 hours across all screens. That’s a significant amount of time that could potentially be redirected towards more fulfilling activities.
Reducing and limiting screen time is a simple way to lessen the effects of technology on your cognitive ability. It also frees up time for those activities that will engage the brain more.
You can achieve this in several ways:
– Setting up app blockers and timers: Phone applications such as AppBlock, Freedom, and Stay Focused can limit usage based on factors such as time and location, or by creating strict schedules to reduce distractions.
– Removing work emails from your phone: The idea might seem a little scary, but the results are more than worth it. Removing your work emails can significantly reduce stress and anxiety, while helping to establish a clearer, healthier work-life balance. It also improves productivity by reducing the temptation to switch between work and personal time, allowing you to fully disconnect when you’re with family and avoid the mental drain of constant multitasking.
– Having phone-free zones in the house: Our phones are often the last thing we see at night and the first thing we see in the morning, and just the sight of them can have a powerful impact on our cognition. When they’re within reach, phones naturally demand our attention and resisting that demand still draws on limited cognitive resources. Creating phone-free spaces at home, especially in the bedroom, can help break that automatic link between rest and checking your device, giving your mind a clearer chance to switch off.
– Scheduling time to answer messages and emails: Instead of replying to messages or emails as soon as they land in your inbox, set aside a time each day to answer them. It’s easy to assume everything needs an immediate response, but in most cases it doesn’t, and replies can comfortably wait without consequence.
3. Try neurobic exercises for the brain
Much like muscles, the neural connections in our brain weaken when unused and strengthen with regular mental stimulation. Our brains enjoy being challenged, especially when it involves breaking from routine.
Neurobic exercises use your non-dominant hand to carry out everyday tasks. Research suggests they can boost memory and cognitive ability, which is incredibly important, especially as we age.
Examples of these exercises include:
- Eating a meal
- Brushing your hair
- Brushing your teeth
- Doing up buttons while dressing
- Shutting and opening doors or containers
- Writing symbols, letters, words, phrases, numbers, and sentences.
Attempting these exercises daily for 10 to 15 minutes, alone or with friends and family, can help improve memory, increase alertness and awareness, and even lift your mood.
You don’t need to completely change your lifestyle overnight. Even a couple of small tweaks to your day-to-day routine will help you feel more in control of your focus and mental sharpness. Start small, stick with it, and your brain will thank you.
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