How to Increase Your Attention Span

Co-authored by George Sachs, PsyD and Hannah Madden

Last Updated: June 30, 2022 References

If you have trouble focusing, it might be because you have a short attention span. Switching from one thing to another might be fun in your off hours, but it’s not very helpful when you’re trying to be productive. Fortunately, there are a few ways you can increase your attention span both in the moment and over time.

1

Meditate for 5 to 10 minutes every day.

Daily meditation can increase your overall attention span. Sit in a comfortable spot and focus on taking deep breaths in and out. Try to empty your mind and think about nothing at all as you sit and relax. Do this for 5 to 10 minutes every day to exercise your attention span the way you might exercise a muscle. Work on taking time to meditate each day to see a noticeable increase in your attention span.^{[1]
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- If you’ve never meditated before, try looking up a guided meditation video to walk you through it.
- Make sure to find a quiet space to meditate so you can focus solely on your thoughts. You should also wear comfortable clothing and sit in a position that's comfortable for you.

2

Listen to classical music.

Calming music like this can help you focus. If you're struggling to complete a task, try turning on some classical music in the background. Keep the volume down low so it’s not overwhelming, and try to tune out any background noise.^{[2]
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- You could also try listening to music from a video game or music from a movie if you need something a little more fast-paced.^{[3]
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3

Drink black tea.

Black tea may have a positive effect on attention span. It contains the amino acid called L-theanine, which affects the part of the brain responsible for attention. Try replacing your coffee in the morning with a cup of black tea and see if you're more focused overall.^{[4]
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- Black tea might not work for everyone, but it doesn’t hurt to try!

4

Get rid of distractions.

Your phone, computer, and TV are the most obvious ones. If you really need to buckle down and pay attention for a long time, try to put your distractions away. If you need your computer to do work, consider downloading a website blocker to block certain sites until you’re done.^{[5]
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- If your phone is distracting you, try putting it on Do Not Disturb or airplane mode.
- Try to sit in a room without a TV in it so you aren’t tempted to turn it on.
- If you’re on your computer, FocusBooster and BlockSite are 2 website blocking extensions that you can use.

5

Focus on one task at a time.

Multitasking doesn’t actually help you get work done faster. In fact, studies show that it can actually slow you down. When you have a few things you need to do, go in a logical order instead of trying to get them all done at once.^{[6]
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- Try making a to-do list and checking your tasks off one by one.
- If you remember something you need to do while you’re working on something else, try jotting it down on your to-do list so you don’t forget about it.

6

Take a short break every 50 minutes.

Give your brain a chance to rest and recharge. Try to take a quick break every 50 minutes or so. You can walk around your house, get a quick snack, or check your texts. Try to do something relaxing and take your mind off of work for a few minutes.^{[7]
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- If you easily get caught up in work, set a timer on your phone to remind yourself to take breaks.

7

Work when you're most energetic.

It's normal for your attention span to vary throughout the day. If you have a natural dip in energy around, say, 2 o'clock, you can't expect to be extremely focused during this time as you'll be feeling tired. If you want to work when your potential to focus is at its peak, plan to be productive during those times.^{[8]
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- For a day, keep an activity log. Take note of when you feel most and least energetic. You may, for example, find you're a naturally inclined morning person, but your energy and focus tends to taper off as you get closer to the evening.
- If you can’t tweak your work hours, try arranging your tasks so you can do the toughest ones when you’re the most energetic and the easiest ones when you start to get tired.

8

Ask others to help motivate you.

A lack of focus can sometimes mean a lack of motivation. That might be because you're not that interested in what you're working on, or you might feel discouraged or overwhelmed. If that's the case, it might help to find some external motivation.^{[9]
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Expert Source

George Sachs, PsyD
Licensed Psychologist
Expert Interview. 9 October 2020.}
- For instance, if you want to write a novel but you're having trouble sitting down to write, you might try joining a writing class or hiring an editor.^{[10]
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  Expert Source
  
  George Sachs, PsyD
  Licensed Psychologist
  Expert Interview. 9 October 2020.}
- If you're struggling with motivation at the gym, you might find an accountability buddy or hire a trainer.^{[11]
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  Expert Source
  
  George Sachs, PsyD
  Licensed Psychologist
  Expert Interview. 9 October 2020.}

9

Exercise for 30 minutes daily.

Working out regularly has a positive effect on your attention span.^{[12]
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George Sachs, PsyD
Licensed Psychologist
Expert Interview. 9 October 2020.} Try to get a workout in each day if you want to increase your ability to focus. Try to pick an activity you enjoy doing so you'll stick to the schedule. For example, if you love swimming, join a local gym with a pool.^{[13]
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- Exercise can increase your attention span over time, but it can also instantaneously boost attention span. If you're having trouble focusing at work, try going for a brief 10 minute walk. You may find yourself more focused when you return to your desk.

10

Sleep for 7 to 9 hours per night.

Poor sleep habits can greatly diminish your attention span. If you're not getting enough sleep, you'll find yourself becoming more forgetful and struggling to focus. Work on prioritizing quality sleep in order to increase your attention span.^{[14]
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Expert Source

George Sachs, PsyD
Licensed Psychologist
Expert Interview. 9 October 2020.}
- Stick to a sleep schedule, even on the weekends. Your body has a natural circadian rhythm that will adapt to a regular sleep/wake cycle. Strive to go to bed and wake up at the same time each day.
- Have a bedtime ritual you follow each night. If you, say, take a warm shower each night before bed, your body will recognize this as a signal that it's time to wind down and sleep.
- Make sure your sleeping arrangements are comfortable. Keep the room cool and dark to fall asleep faster and stay asleep longer.

11

Get outdoors as often as you can.

Being exposed to nature can help you relax and recharge. This can prevent you from losing focus long term. Being outside tends to raise people's attention spans because it gives your brain the time to unwind.^{[15]
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- Try going for a walk or a hike when you have free time.
- Even small exposures to nature, such as looking at trees through your window, can increase your attention span.

Expert Q&A
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Question

How do I get better at focusing?

George Sachs, PsyD
Licensed Psychologist
George Sachs is a Licensed Psychologist and the Owner of Sachs Center based in New York, New York. With over ten years of experience, Dr. Sachs specializes in treating ADD/ADHD and Autism Spectrum Disorders in children, teens, and adults. He holds a BS in Psychology from Emory University. Dr. Sachs earned his Doctorate of Psychology (PsyD) from the Illinois School of Professional Psychology, Chicago. He completed his clinical training in Chicago at Cook County Hospital, Mt. Sinai Hospital, and the Child Study Center. Dr. Sachs completed his internship and postdoctoral work at the Children’s Institute in Los Angeles, where he supervised and trained therapists in Trauma-Focused Cognitive Behavioral Therapy (TFCBT). He has been trained as a Gestalt Therapist and certified by the Gestalt Associates Training Program of Los Angeles. Dr. Sachs is the author of The Adult ADD Solution, Helping the Traumatized Child, and Helping Your Husband with Adult ADD. He has appeared on the Huffington Post, NBC Nightly News, CBS, and WPIX discussing his holistic approach to ADD/ADHD treatment.

George Sachs, PsyD

Licensed Psychologist

Expert Answer

Support wikiHow by unlocking this expert answer.

There's a hierarchy to assess. The first is sleep—if you're not getting a good night's sleep, it's hard to pay attention. If you're sleeping well and you're still not focusing, you might need to get more exercise. If you're moving your body enough and you're still having a hard time, you might need to check in and see if it's something you really want to do. You might also need to find an external motivation, especially if it's something you really have to get done.