How to Improve Your Attention Span: Episode Summary and Key Points

Episode Summary

In this episode of The Verywell Mind Podcast, Professor Amishi Jha, PhD, joins host Amy Morin, LCSW, to discuss how to improve your attention span and become better focused in just 12 minutes a day.

Key Points

• Factors Contributing to Declining Attention Spans:

  • Constant Information Bombardment:
    • Devices and media constantly provide an overwhelming amount of information.
  • Increased Multitasking:
    • Juggling multiple tasks simultaneously can diminish focus.
  • Elevated Stress and Anxiety:
    • These factors can impair concentration and cognitive abilities.

• Impact of COVID-19 on Attention Span:

  • Increased Screen Time:
    • Stay-at-home orders and virtual activities led to increased screen time.
  • Social Isolation:
    • Lack of in-person social interactions can negatively affect attention.
  • Financial and Emotional Stress:
    • These stressors can impact mental focus.

• Modifying Your Environment for Focus:

  • Designated Workspace:
    • Create a clutter-free and distraction-free workspace.
  • Turning Off Electronic Devices:
    • Eliminate distractions during work or study sessions.
  • Setting Specific Work and Leisure Times:
    • Establish clear boundaries between work and leisure activities.
  • Regular Movement Breaks:
    • Take regular breaks to stretch, walk, or engage in light exercise.

• Differentiating ADHD from Occasional Focus Difficulty:

  • ADHD:
    • A neurodevelopmental disorder characterized by problems with attention, impulsivity, and hyperactivity.
    • Symptoms include difficulty paying attention, staying on task, and controlling impulses.
    • Treatment typically involves medication and therapy.
  • Occasional Focus Difficulty:
    • Temporary and situational difficulty focusing due to factors like stress, anxiety, or distractions.
    • Does not meet the criteria for a diagnosis of ADHD.

• Components of Attention (Flashlight Analogy):

  • Sustained Attention:
    • The ability to focus on a single task for an extended period.
  • Selective Attention:
    • The ability to focus on one task while ignoring distractions.
  • Alternating Attention:
    • The ability to quickly and smoothly switch between tasks.

• Mindfulness Practice for Improved Attention:

  • Set Aside Daily Mindfulness Time:
    • Dedicate a specific time each day to practice mindfulness.
  • Find a Quiet and Undisturbed Place:
    • Choose a location where you won't be interrupted.
  • Sit Comfortably with Feet on the Floor and Back Straight:
    • Maintain good posture to promote relaxation and focus.
  • Close Eyes and Focus on Breath:
    • Concentrate on the sensation of your breath as it enters and leaves your body.
  • Inhale and Exhale with Guiding Phrases:
    • Use phrases like "I am breathing in" and "I am breathing out" to enhance awareness.
  • Let Go of Thoughts and Distractions:
    • Gently let go of thoughts and distractions that may arise during the practice.

• Benefits of Mindfulness:

  • Improved Attention Span:
    • Mindfulness enhances the ability to sustain, select, and alternate attention.
  • Reduced Stress and Anxiety:
    • Mindfulness reduces mental noise and promotes relaxation.
  • Enhanced Mood:
    • Mindfulness cultivates positive emotions and reduces negative ones.
  • Increased Self-Awareness:
    • Mindfulness enhances self-awareness and introspection.
  • Better Decision-Making:
    • Mindfulness helps make more informed and deliberate decisions.
  • Strengthened Relationships:
    • Mindfulness promotes empathy and compassion, which can strengthen relationships.

• Using Pen and Paper for Focus:

  • Write Down Distractions:
    • Capture distractions and worries on paper to clear your mind.

• Mood and Attention:

  • Mood Significantly Impacts Attention:
    • Positive moods enhance focus, while negative moods hinder it.
  • Stress, Anxiety, and Depression Can Impair Focus:
    • These conditions can make it difficult to concentrate and focus.
  • Happiness and Relaxation Can Enhance Focus:
    • Positive emotional states support attention and focus.

• Benefits of Allowing Mind to Wander:

  • Increased Creativity:
    • Mind wandering has been linked to creative thinking.
  • Easier Problem-Solving:
    • Mind wandering can help find novel solutions to problems.
  • Generation of New Ideas:
    • Mind wandering can stimulate new ideas and perspectives.
  • Development of New Perspectives:
    • Mind wandering can lead to innovative insights.

Additional Resources

• Amishi Jha's Website
• Mindfulness Research and Practice Initiative
• The Verywell Mind Podcast
• Improving Focus and Concentration
• Benefits of Mindfulness