How to Improve Your Attention Span: 18 Helpful Tips

How to Increase Your Focus & Attention Span

Listen to music while you work. Research shows that listening to music can help you focus. And, contrary to popular belief, you don’t need to choose calming or classical music to get this effect—you just need to choose music that you truly enjoy. The more you like the music you’re listening to, the more likely it is to improve your attention for the task you’re doing. Create a playlist to put on while you work, so you won’t get distracted browsing for songs. Make sure the playlist is long enough to last throughout your work sessions, and try to include only songs that you truly like.

Take notes by hand. If you need to take notes in class or a meeting, take them by hand, rather than on your laptop. When you type up notes on a computer, you may feel tempted to respond to texts or emails as they through, or to browse the internet when you get bored. Taking notes by hand eliminates these distractions, which gives you a better chance of staying focused and attentive. According to research, handwriting your notes also helps you absorb and retain information better than typing does.

Create a clean, productive workspace. A cluttered, chaotic workspace can have a negative effect on your focus. A tidy, organized workspace, on the other hand, helps you stay on task and maintain concentration. If you’ve been struggling with your attention span lately, set aside a time to tidy up your desk and work area in your home or office. Consider placing some plants in your workspace, as well. Research shows that plants can act as visual stimuli to improve concentration and attention.

Eliminate technological distractions. When you sit down to work on a task, put your phone on silent, and set it down somewhere out of your reach. Turn off text and call notifications on your computer as well. This will help you resist the temptation to text friends or scroll through social media while you work, leading to more focus and productivity. If possible, try to work in a room without a TV in it, so you aren’t tempted to turn it on.

Work when you’re most energetic. Your energy levels naturally vary throughout the day. To optimize focus and productivity, assess the times of day when you feel most and least energetic, and try to tweak your work schedule to accommodate your natural energy levels. For example, if you’re naturally productive in the morning but experience a dip in energy around 3 p.m., schedule your toughest tasks earlier in the day, and save your easiest tasks for the afternoon, when your energy will be waning. If you’re not sure about what your optimal productivity times are, keep an activity log for a few days. Make note of the times when you feel most and least energetic. You can also take this chronotype quiz to learn more about your body’s optimal productive times and sleep schedule.

Use a planner or calendar to schedule tasks. This will help you keep track of all your commitments and plan them out in a way that maximizes your focus and productivity. You can use a journal-style planner, a wall calendar, a desk pad calendar—whatever you prefer!

Focus on one task at a time. Multitasking doesn’t actually help you get work done faster. In fact, studies show that it can mess with your focus and slow you down. When you have a lot of tasks on your daily to-do list, take them on one at a time, and see each item through to the end. If you get bored or overwhelmed while working on one task, resist the urge to start a different one. This can hinder your momentum. Instead, take a quick 10-15 minute brain break (go for a walk, make a snack, do some stretches, etc). When your quick break is over, jump back into the task you were working on and see it through to the end. You got this!

Break up big projects into smaller, more manageable steps. Looking at a long-term task in its entirety can be daunting. You may get stressed or overwhelmed by the amount of work you need to do, leading to focus problems and procrastination. To combat this, break up your big projects into smaller, more manageable chunks. Say, for example, that you have a research paper due in two weeks. Don’t try to do all your work at once—this will just stress you out. Instead, break the process up into smaller steps. Start with a preliminary research session on the first day. Then on the next day, you can narrow things down and choose the sources you’re going to use. The following day you might start outlining, then the day after that, you can start writing, and so on.

Take a 15-minute brain break. Breaks can greatly increase your productivity and focus. They give your brain a chance to reset and recharge, so you can return to your work with greater clarity and alertness. Try to take a 15-20 minute break per every hour of uninterrupted work. It’s important to do a beneficial activity while you take your break, rather than simply scrolling through social media or surfing the internet. Do something like taking a walk, stretching, taking a power nap, making yourself a snack, or having a quick convo with your roommate instead.

Get a good night’s sleep. When you don’t get enough sleep, your attention span and concentration levels suffer. So, if you’ve been struggling to focus lately, try to make healthy sleep habits a priority. For most healthy adults, this means getting at least 7-9 hours of quality sleep per night. Here are some tips: Try to stick to a regular sleep schedule, even on the weekends. This means going to sleep at the same time each night and waking up at the same time each morning. Create a nightly bedtime ritual to help you get into your schedule. If you take a warm shower each night before bed, for example, your body will recognize this as a signal that it's time to wind down. Keep your room cool, dark and quiet. This helps you fall asleep faster, stay asleep throughout the night, and improve sleep quality overall.

Eat a healthy diet filled with foods that support brain health. According to research, good “brain foods” include green, leafy vegetables, fatty fish, berries, avocados, flaxseeds, and walnuts. Green veggies such as spinach, kale, and broccoli include nutrients like vitamin K, folate, and beta carotene, which may help slow cognitive decline. Avocados, flaxseeds, walnuts, salmon and cod are great sources of omega-3 fatty acids, which are vital for brain function. Berries contain natural pigments called flavonoids, which help improve memory.

Drink black tea or coffee. Coffee and certain teas contain caffeine, a natural stimulant that can boost alertness and concentration in the short-term. Black tea, in particular, is a great option. It’s a good source of caffeine, but it also includes the amino acid L-theanine. This combination creates a very stable energy boost that can help you stay focused.

Stay hydrated. Drinking enough water is crucial for your attention span and focus levels. Even mild dehydration can cause cognitive issues like poor concentration and short-term memory problems. To avoid these negative effects, make hydration a priority throughout your day. This means drinking at least 9 cups (72 ounces) of water per day for women, and 13 cups (104 ounces) per day for men.

Prioritize exercise. “If you’re getting a good night’s sleep and you’re still not focusing, you might need to get more exercise,” says New York City-based licensed psychologist, George Sachs, PsyD. Physical activity boosts dopamine, which can jump-start your attention span. It also activates the areas of your brain that deal with focus and concentration. To experience these benefits, aim to get around 150 minutes of aerobic exercise per week. Aerobic exercise is physical activity that increases your heart rate and gets your blood pumping. Walking at a brisk pace, jogging, running, cycling, swimming, and dancing are all examples of aerobic exercise.

Practice mindfulness. Practicing mindfulness involves focusing completely on the present moment, rather than worrying about the future or past. It’s associated with improved focus and concentration, as well as lowered stress levels. All of this can do wonders for your attention span and productivity! Mindfulness practices to try out include mindful meditation, mindful eating, and yoga.

Try out meditation. Meditation can help improve your ability to focus. It’s also associated with better memory and mental clarity. To experience these benefits, try to incorporate a daily meditation practice into your schedule. Here’s some more info on how to meditate if you’re a beginner: Sit down in a quiet, distraction-free spot. Focus on taking deep, slow breaths in and out. Try to empty your mind as you sit and relax. If your attention wanders, bring your focus back to the sensation of breathing in and out. Do this for 5-10 minutes. You can set a timer so you know when to stop, but make sure the alarm sound is something gentle, so you aren’t too startled when it goes off.

Take care of your mental and physical health. Certain mental health conditions, such as ADHD, can make it tougher for you to focus. Physical conditions like hypothyroidism and brain injuries can also have negative effects on concentration. If you’ve made lifestyle changes to improve your attention span but you’re still struggling, consider visiting a healthcare professional to rule out any underlying mental or physical concerns. If you think you might have a mental health condition, seek out treatment with a licensed therapist. If you think you might have a physical health condition, schedule an appointment with your primary care doctor.

Ask others to hold you accountable. If you’re having a hard time maintaining focus while working toward a goal, George Sachs recommends involving your support network. “Find an accountability buddy to get the work done together [...] join a group or class, or hire somebody to motivate you,” he says. For example, if your trying to maintain focus in the gym, “you’re going to do much better if you have a trainer waiting for you," rather than trying to go it alone.

What causes poor attention span?

Technological distractions You’re working on a big project when your phone chimes. You tell yourself you’ll check it quickly, but the next thing you know, you’ve been scrolling on TikTok for 2 hours. We’ve all been there! Thanks to the Internet, we have constant access to information, and it can be hard to resist that temptation. If you’re having problems with your attention span, these technological distractions may be to blame.

Lifestyle habits Certain lifestyle habits can have a negative effect on your attention span. For example, insufficient exercise or a lack of sleep can lead to problems with focus and alertness. Not eating or drinking enough throughout the day can also cause issues with your concentration. You may also be over-scheduling yourself, leading to stress or burnout.

Mental health conditions Mental health conditions can also affect your attention span. These include depression, anxiety, and of course ADHD. If you think a mental health condition is the reason behind your attention span problems, seek out treatment with a mental health professional. George Sachs, who specializes in treating ADD/ADHD, has some added insight into the condition. “Common treatment options for adults with ADHD include medication, coaching, and therapy,” he says. This coaching would “focus on not only the executive function issues like organizing, planning, and decision making, but also on impulsivity, and any of the emotional factors that come with ADHD, like depression, anxiety, or shame.”

Physical health conditions Some illnesses and injuries can have a negative affect on your ability to focus. These include hypothyroidism, long COVID, chronic pain, and traumatic brain injuries. Side effects from medications or medical treatments may also cause problems with concentration. In particular, antidepressants, insomnia medications, or cancer treatments could be to blame.