A 2022 survey conducted by King’s College London found that nearly half of the public feels their attention span is worse than it used to be. Around 51 percent blamed technology, especially its impact on younger generations. Whether or not these fears are backed by solid long-term data, the perception itself is loud and clear—and it’s shaping how researchers think about focus, distraction, and digital environments.
There’s no consensus yet on whether our collective attention is objectively shrinking. But researchers across fields—from psychology to physiology—have been looking into how we use our brains in an age of hyperconnectivity. The findings don’t just explain the problem. They suggest surprisingly accessible tools that may help improve focus in everyday life.
Breaks That Boost Concentration
Taking breaks might seem counterproductive when trying to stay focused—but they might be one of the most effective tools we have. Gloria Mark, a psychologist interviewed on the Speaking of Psychology podcast by the American Psychological Association, has tracked screen use since the early 2000s. Her research shows that our average time spent focusing on a screen has dropped from 2.5 minutes in 2004 to just 47 seconds now.
Mark notes that skipping breaks often leads to burnout and decreased performance. What matters just as much is how we break. A 2021 study cited by Discover Magazine found that laughter can improve task persistence. Other research showed that exercise breaks during a lecture increased attention and learning, while exposure to nature—even brief—can lift working memory. These aren’t just mood boosts. They directly shape how we stay focused afterward.
Mindfulness Delivers Short-Term Gains
You don’t need months of training to benefit from meditation. A study published in Consciousness and Cognition found measurable improvements in attention and working memory after just four days of mindfulness practice. Participants showed faster response times and increased cognitive flexibility, even after such a short intervention.
Mindfulness also plays a key role in managing stress, which is known to impair concentration and decision-making. According to Clinical Psychology Review, mindfulness-based therapies consistently reduce stress and anxiety, which can otherwise hijack attention and lead to cognitive fatigue. The takeaway: a few minutes of focused breathing each day may be enough to see real results.
Food, Sleep, and Environment Matter
Focus doesn’t only come from the mind—it starts with the body. According to research in Comprehensive Physiology, physically active individuals process information more efficiently and direct more cognitive energy toward their environment. Regular exercise helps. So does consistent sleep: at least seven hours per night, which improves both memory and attention.
Diet also plays a role. Flavonoid-rich foods like berries, omega-3 fatty acids, and moderate amounts of caffeine have all been shown to support cognitive function in short-term studies. On the environmental side, even small changes can help. Cooler paint colors like blue have been linked to better memory and focus, while slow-beat music may improve selective attention by filtering distractions—though music with lyrics can have the opposite effect.
Each of these strategies is backed by independent peer-reviewed studies, and none require drastic lifestyle changes. Together, they sketch a clear path forward: if we’re serious about reclaiming our attention, the science is already showing us where to begin.