If you feel like you can’t finish a book, struggle to focus at work, or constantly reach for your phone, you’re not alone — and science backs that up. Studies show the average attention span for a single screen is now down to just 47 seconds, a steep drop from 2.5 minutes in 2004.
Experts blame the shift on a combination of factors — relentless digital distractions, endless news updates, and habits shaped by the COVID-19 pandemic.
“Our attention span has really been trained to only focus in those little, small blips and it interrupts our natural focus cycles,” said Stacey Nye, a clinical psychologist at the University of Wisconsin-Milwaukee.
Psychiatrist Dr. Michael Ziffra of Northwestern Medicine said that many people feel powerless over their dwindling focus. But he believes change is possible. “You can change these behaviors. You can improve your attention span,” he said.
Researchers explain that the human brain evolved to shift focus quickly — a trait once vital for survival. But in today’s world, it’s breaking news alerts and pinging phones, not predators, that constantly steal our attention.
Experts recommend replacing passive scrolling with “active” breaks — things like walking, doing a simple creative task, or chatting with a friend. Activities that engage your brain or body for just 30 minutes can help retrain your focus.
Cognitive neuroscientist Cindy Lustig of the University of Michigan warns that the smartphone is “an ever-producing change machine,” always ready to hijack your brain. She suggests turning off non-essential notifications or leaving your phone in another room.
To rebuild focus, experts suggest techniques like the Pomodoro method — working on one task for 25 to 30 minutes, followed by a short break. Hobbies that involve practice and goals, such as learning an instrument or a sport, also help.
And don’t aim too high too fast. “You don’t want to start with the heavy nonfiction or like War and Peace,” Lustig added. “If you need to start with the romance novel, then start with the romance novel.”
The key, they say, is to treat your focus like a muscle — one that weakens with neglect but can be strengthened with practice.
“It is in many ways similar to a muscle,” Ziffra said. “We can build it up with practice and exercises.”
