How Technology Is Shrinking Our Attention Span (And How to Fix It)

We are in a hyper-connected era, characterized by the constant presence of technology. 

From phones and social media to streaming platforms and video games, these spaces have managed to reduce the attention span of many. 

That’s why we’ve prepared this article – bringing to light serious concerns about how productivity, creativity, and mental health are being affected, as well as how we could work on reversing its negative impacts.

How Does Technology Affect Attention Span?

To understand how excessive use of technology is capable of affecting cognitive ability, you must first know how it originates:

• Excessive Stimuli: The arrival of alerts on a phone releases dopamine; this brain chemical is responsible for reward or pleasure. 

Therefore, the brain is constantly searching for new information to get that sweet hit of dopamine. However, this can worsen our ability to concentrate on complex tasks.

• Digital Multitasking: Constantly switching between applications, social networks or emails ends up obscuring cognition. 

This situation also generates a feeling of mental apathy and decreases work productivity.

• Reduction in Reading Time: Reading a book or a long article has gone from being a common activity to something much less frequent. 

Access to instant information causes humans to be less and less capable of reading long texts. The consequences of this situation impact critical analysis and long-term memory.

• Increase in Anxiety and Stress: The constant arrival of information generates anxiety. Many people worry when they do not respond to a message quickly or do not have access to news updates. 

This process, combined with “FOMO” (Fear of Missing Out), affects attention.

• Constant Interruptions: The forms of interruptions that technology has brought about have become constant. From notifications, alerts and warnings, devices easily distract. 

This type of interruption is capable of fragmenting productive time. In relation, studies indicate that it takes at least 23 minutes to regain concentration after an interruption.

Excessive consumption of technology leads to more negative effects. If you want to make sure you’re protected from the dangers of careless digital life, consider checkin this information source. 

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How to Recover Attention Capacity

Now, you will learn some strategies with which you can work your brain to recover the attention capacity lost due to technology:

1. Practice mindfulness

Meditation and mindfulness will help you train your mind to focus on the present. There is evidence that regular practice can increase attention and reduce anxiety.

2. Establish times without technology

Turning off technological devices at specific times allows the brain to rest and focus on interaction.

3. Apply the 20-20-20 rule

This rule consists of looking at an object 20 feet (ca. 6 m) away for at least 20 seconds for every 20 minutes of screen time.

4. Group similar tasks

Instead of constantly switching activities, try combining similar tasks into one block. This will increase your attention span. 

In addition, with the grouped “time blocking” technique, you can organize your day and avoid unnecessary context switches.

5. Limit social media 

Set a daily limit for social media use. Also, remove unnecessary notifications to prevent information overload and constant distractions.

6. Encourage reading

Get back into the habit of reading books and long articles – this will strengthen your concentration and improve your reading comprehension.

7. Use focus tools

Look for applications that help you improve your concentration by blocking digital distractions.

8. Prioritize rest and sleep

Lack of sleep results in a lower level of attention and memory. Sleeping between 7 and 9 hours a night is essential to keep the mind active and focused. Avoid screens before bed.

9. Do offline activities

Spending time outdoors, practicing sports activities, or entertaining yourself with analog hobbies, such as painting or music, helps restore cognitive balance and increase concentration.

Final words

Technology has changed how we live, and it has also affected our attention span. Although it is difficult to completely escape hyperconnectivity, you can make decisions to prevent its harmful effects. 

Limiting the use of devices, practicing mindfulness, and establishing healthy habits facilitate the recovery of focus and psychosocial well-being.