How to increase your attention span

This article reflects Rikta Psychiatry’s professional perspective and is for general information. It does not replace individual medical advice or assessment.

Why attention feels harder now

• Short-form feeds and constant notifications train “micro-dopamine” habits that fragment focus.
• Switching costs accumulate; even quick checks erode sustained attention and working memory.
• If you have ADHD or high distractibility, this environment amplifies existing challenges.

Start small, then increase the load

• Treat focus like strength training. Begin with intervals you can complete (e.g., 10–15 minutes), then add a few minutes each week.
• Use clear start and stop points. Example: three 15-minute blocks with 5-minute breaks, later progressing to 30–45 minutes.
• Avoid overreaching on day one; long blocks without conditioning lead to “staring at the screen” rather than productive work.

Create phone-free blocks

• Put the phone in another room during focus intervals; disable nonessential notifications.
• Use app/site blockers during work windows to prevent cue-driven checking.
• Designate “scroll windows” later in the day to reduce baseline craving during work hours.

Separate locations for work and rest

• Do not work where you relax or relax where you work. Even a café or library can become your “focus zone.”
• The ritual of packing up, relocating, and setting up primes your brain for task engagement.

Meditation to recalibrate attention

• 5–10 minutes of breath-focused practice trains noticing and gently returning attention—the same skill used in deep work.
• Consistent, brief sessions are more effective than occasional long ones. Pair with a morning routine or pre-work ritual.

Movement to steady the mind

• Moderate exercise improves blood flow, mood, and dopamine regulation—supporting focus, especially for people with ADHD.
• Use short movement breaks between focus blocks; avoid swapping them for screen breaks.

Write things down; externalise the plan

• Define the next concrete step before you start. External plans reduce working-memory load and task switching.
• Keep a visible “parking lot” for intrusive thoughts; park them and return to the task.

Reduce low-quality stimulation

• Lower early-day dopamine spikes: delay social feeds and sugary snacks; start with water, light movement, or planning.
• Remove unnecessary apps or mute them to cut background noise that drives reflexive checking.

No magic bullets—skip the gimmicks

• There is no 5-minute trick or supplement that repairs attention overnight. Nootropics, binaural beats, or coloured pens cannot replace consistent habit change.
• Expect steady gains from structured practice, better environments, sleep, nutrition, and movement.

When to get professional input

• Persistent inability to focus, marked emotional swings, or long-standing executive dysfunction merit a clinical assessment.
• If attention problems affect school, work, or relationships, speak with a clinician experienced in neuropsychiatry. A thorough evaluation can clarify whether ADHD or another factor is involved and guide the right support.

Quick reference

• Trim social media exposure; create phone-free work blocks.
• Build focus like a muscle: start small, add minutes weekly.
• Separate spaces for work and rest; use rituals to signal focus.
• Meditate briefly and often; move between blocks.
• Externalise plans; reduce low-quality stimulation.
• Seek professional assessment if focus challenges persist or impair daily life.