The world around us is designed for instant gratification, at the expense of prolonged focus. Cognitive psychologists and neuroscientists have been researching our diminishing attention spans for two decades. This article explores the available data and offers insights for cognitive optimization.

Open’s Focused Mind program draws on this research, offering 10 science-based breathwork and meditation techniques to improve your focus and attention. 

Why attention matters

Attention is linked to better performance, productivity, learning, memory, and creativity. According to neurobiologists, our ability to focus enhances neuroplasticity—the brain’s ability to form new neural connections. This allows for heightened cognitive abilities such as problem-solving and reduced stress and anxiety​.

However, in an age of multitasking, our brains constantly switch between tasks, leading to cognitive overload. Psychologist Adam Gazzaley, in his book The Distracted Mind, highlights how digital devices exacerbate this problem, fragmenting our focus and making sustained attention challenging. 

The decline of our attention spans

Research suggests that attention spans have dropped significantly in the last 20 years—from around 2.5 minutes in 2004 to about 45 seconds in 2024​. Several technological milestones have contributed to this societal decrease. 

• 1990s: The Internet introduced instant access to information, setting the stage for more rapid media consumption.
• 2000s: Social media platforms such as Facebook and Twitter created streams of bite-sized content, training our brains to expect constant, rapid-fire updates.
• 2007: The launch of the iPhone brought constant internet and app accessibility, further encouraging multitasking.
• 2010s: The rise of short-form video platforms like Vine and TikTok, alongside the introduction of push notifications, increased interruptions and fragmented our attention​.
• 2020s: The rise of AR and VR technologies and their immersive experiences could further fragment attention.

Today’s digital environment trains our brains to expect frequent stimuli, making it difficult to focus on a single task for an extended period.

How to reclaim your attention

Mindfulness and meditation 

Mindfulness has been shown to improve attention and working memory. A study led by neuroscientist Amishi Jha found that practicing mindfulness for just 12 minutes a day can significantly enhance focus and cognitive resilience​. Techniques like breath awareness and body scanning help train the mind to return to the present moment, strengthening the brain’s ability to sustain attention.

Break the multitasking myth 

Despite the common belief that multitasking increases efficiency, studies by Gazzaley and others show that it reduces performance. Instead of juggling multiple activities, focus on one thing at a time using techniques like the Pomodoro Method, which involves working for 25 minutes followed by a 5-minute break​.

Declutter your environment 

Your surroundings have a profound effect on your ability to focus. A cluttered space competes for your cognitive resources, making it harder to concentrate. By decluttering and organizing your workspace, you free up mental bandwidth for more important tasks​.

Train with focused attention exercises 

Simple exercises like counting breaths or focusing on a single object can train your brain to concentrate for longer periods. Methods like the Stroop Test can also help you assess your attention span​.

Take a brain break

Neuroplasticity—the brain’s ability to adapt and form new connections—requires focused effort and rest. Practices like sound meditation or simply stepping away from tasks for a few minutes can help consolidate learning and reduce mental fatigue​.

Leverage the flow state 

Flow is a mental state in which one is fully immersed and focused on a task, often leading to peak performance. Psychologist Mihaly Csikszentmihalyi's research on flow reveals that it occurs when tasks are challenging but achievable and when distractions are minimized. Incorporating visualization techniques and setting clear goals can help one enter this state​​.

More tips for everyday life

While it may seem daunting to regain control over your focus in such a distraction-filled world, there are simple lifestyle changes you can implement today:

• Limit notifications: Turn off non-essential push notifications to reduce interruptions.
• Create tech-free zones: Designate certain areas or times of the day as screen-free to allow your brain to recharge.
• Practice mindfulness daily: Commit to a few minutes of mindfulness meditation each day to help strengthen your attention over time.
• Monitor your digital habits: Use apps that track your screen time and gradually reduce the time spent on distracting apps.

Conclusion

Attention is your most valuable resource–one you can train, refine, and master. Start reclaiming your attention span with science-based breathwork and meditation in Open’s 10-Day Focused Mind program. Try Open for free.