The ability to focus is not only a skill but also a very important basis for learning, creativity, productivity, and also emotional happiness.
However, in the 21st century, we have met a problem that experts call an attention crisis because our brain, which is not ready for such a flow of information, is constantly overloaded, and as a result, we lose our ability to think deeply and with focus, and understanding how to improve attention span.
The Digital Revolution and Constant Distractions
The main reason is certainly the digital revolution, which is why a modern person lives in a world where attention is the most valuable money and hundreds of apps, websites, and services fight for it, and notifications from social media, emails, endless news feeds, and chat apps all make a constant noise in the background. It breaks our focus into small parts that change very fast, and every such interruption needs our brain to work hard to switch, which makes its resources tired and leads to what is called “decision fatigue.”
The Myth of Multitasking
The culture of multitasking, which was so encouraged in recent decades, is actually a myth because our brain is not able to do several difficult tasks at the same time.
Instead, it quickly switches between them, and these switches, or “cognitive costs,” significantly lower the quality and speed of doing each of the tasks, and constantly switching between browser tabs, answering messages, and working on an important project means that no single task is done with proper depth, and we are left with the feeling that we are always busy but we do not get much done.
The Instant Gratification Loop
Another important factor is the “instant gratification culture” because social networks and video hosting sites are built on a dopamine loop, which means we get an instant release of dopamine from a like, watching a new video, or getting a reply to a comment.
This mechanism teaches our brain to look for fast and easy stimuli, making any activity that needs long-term effort, for example, reading a book, learning a difficult subject, or writing a report, feel boring and uninteresting, and as a result, we lose our patience and our ability to enjoy a process that does not promise an immediate reward.
The comparison with people from the past, who lived in a completely different information environment, is especially clear because their world was slower, the flow of information was more calm.
Attention and Concentration: Past vs Present
| Criterion | People in the Past | Modern People |
| Information Flow | Slow, limited (books, newspapers, radio, conversations) | Endless, fast, chaotic (internet, social media, notifications) |
| Main Content Type | Text that requires linear reading and deep understanding | Video, short texts, visual “hooks” that require fast processing |
| Environment and Stimuli | Relatively few external distractions, background noise is minimal | A constant flow of external stimuli and distractions, a fight for attention |
| Work Culture | Monotasking, deep immersion into one task for a long time | Multitasking (false), frequent switching between tasks, “surface” work |
| Reward Expectation | Delayed, long-term (writing a letter, reading a book, learning a craft) | Instant, momentary likes, quick answers, short videos) |
| Patience Level | High, the ability to tolerate boredom and monotony | Low, a constant need for new, fast stimuli |
| Thinking Habits | Analytical, linear, sequential thinking | Fragmented, clip-based, jumpy thinking |
| Impact of Technology | Limited (phone, telegraph) | All-encompassing (smartphones, PCs, “smart” devices) |
| Rest | Slow and measured activities (walks, outdoor games, reading) | Digital leisure, “consumption” of entertainment content |
Practical Methods to Improve Concentration
Fortunately, weakened concentration is not a final state because our brain has amazing neuroplasticity, which means it can and should be trained like a muscle, and here are several proven methods that will help you regain control of your attention.
Traditional Methods and Diet
- Food for the brain: Our brain is the organ that uses the most energy, and its proper function depends directly on what we eat.
- Omega-3 fatty acids: These are found in fatty fish like salmon and mackerel, walnuts, and flaxseeds, and they are very important for building the brain’s cell membranes and for improving the way signals are sent between brain cells.
- Antioxidants: Berries like blueberries and cranberries, dark chocolate, and green tea all protect the brain from oxidative stress and improve cognitive functions.
- Complex carbohydrates: Whole grains, legumes, and vegetables provide a stable level of glucose in the blood, which is the main fuel for the brain.
- Herbs and plants: Ginkgo biloba and ginseng are traditionally used to improve blood circulation in the brain and to stimulate cognitive functions, but using any supplements should be discussed with a doctor.
- Quality sleep: Not getting enough sleep is one of the main reasons for a decrease in concentration because during sleep, the brain cleans itself from toxins and organizes the information from the day, so you should try to sleep 7-9 hours every night, keep a schedule by going to bed and waking up at the same time, and avoid using gadgets before bed.
Exercises for Brain Training
Concentration can be trained just like physical strength, and for this there are special exercises and techniques.
- The “Pomodoro” Technique: This is one of the easiest and most effective time management techniques, and its main idea is to work on one task continuously for 25 minutes and then to take a 5-minute break; after four such “pomodoros,” you take a longer break of 15-30 minutes, and this technique helps you to focus and also to avoid burnout.
- Deep Work: This is a concept made popular by Cal Newport, and Deep Work is professional activity in a state of maximum concentration without any distractions, so for this you need to find a special time and place, turn off all notifications, and fully immerse yourself in the task.
- The “Breathing” Exercise: Before you start work, take several deep breaths in and out, and focus on the feeling of the air moving in your lungs and on the sensations in your body; this helps to calm your mind and prepare it for focus.
- Mental games: Regularly solving crossword puzzles, Sudoku, logic problems, or playing chess or Go trains your working memory and the ability for strategic thinking.
- Physical exercises: Regular physical activity (even a simple walk) improves blood circulation, fills the brain with oxygen, and stimulates the production of brain-derived neurotrophic factor (BDNF), which helps new neurons grow and also strengthens the connections between them.
Online Games to Improve Concentration
The internet itself, which is often a reason for attention problems, can also become a tool to improve it.
- Cognitive training platforms: There are special online services and apps for example, Lumosity, Mind Elevate that offer a set of mini-games for developing different cognitive functions: memory, attention, reaction speed, and thinking flexibility, and they often have a progressive level of difficulty and adapt to your success.
- Puzzles and logic games:
- Hidden object games: These train visual concentration and attention to details.
- Puzzles and sliding puzzles: These improve spatial thinking and working memory.
- Strategy games: Turn-based strategies, chess, games like “Go” or “StarCraft” require long-term planning, predicting the opponent’s actions, and constant analysis of the situation, which is great training for the prefrontal cortex.
Resource management and time management games: Games in which you have to watch several things at the same time, for example, in economic simulators or city-building strategies help to develop the ability to hold several tasks in your mind and to switch between them effectively without losing focus.