Can’t Focus? Here’s How To Increase Your Attention Span

Written By

Helen Kaminski, MSc


Fact Checked

Person holding a book close by searching for ways to increase attention

Note: This post is supported by our readers and contains affiliate links, which may earn us a small commission at no extra cost to you. Therapy Helpers does not accept money for reviews.

Do you often feel like you can’t focus on anything for more than a few minutes? If so, you’re not alone. Attention span has decreased significantly in recent years, thanks to the ever-growing number of distractions available to us.

Tips on improving attention span

There are many ways to improve your attention span. Some methods are more effective than others, but all of them can help in some way. Below are seven tips that will help you focus better:

1. Get enough sleep: Most people need around eight hours of sleep per night to function properly the next day. If you’re not getting enough sleep, you’ll likely be tired and have a more challenging time paying attention.

2. Avoid distractions: It can be hard to focus when constant distractions are around you. Turn off your phone, TV, and computer when you need to focus on a task and avoid sitting in places where there are a lot of distractions (like near a window or door).

3. Take breaks: Working for long periods of time without taking a break can actually make it harder to focus later on. Instead, take short breaks every 20-30 minutes to get up and move around a bit.

4. Do something active: A recent study showed that people who did something active (like bouncing on a trampoline) were able to pay more attention later on than those who didn’t do anything active.

5. Turn off your phone right before you go to bed and leave it in “Airplane Mode” all night. This alone will greatly improve the quality of your sleep, reduce the EMF exposure from your phone, and allow you to rest properly through the night – making sure that you wake up much more refreshed and recharged for the new day.

6. Organizing your nearest environment has tremendous positive effects on your focus, so why not start making your place a bit more de-cluttered and minimalistic 🙂

7. Set boundaries with technology: Technology can be a significant distraction, especially when working online or using social media sites. To increase your attention span, set specific times to allow yourself to use technology and stick to them.

Here are my top three favorite techniques for increasing attention span:

Reduce distractions: It’s difficult to focus if distractions, such as notifications on your phone or loud noises, constantly bombard you. See which distractions you can eliminate and create a quiet, focused workspace.

Use techniques to improve focus: There are several techniques that can help to improve focus, such as the Pomodoro Technique (working in short bursts with breaks in between) or mindfulness meditation. Experiment with different techniques to find what works best for you.

Practice regularly: Like any skill, attention span can be improved with practice. Set aside time each day to practice focusing on a single task, and gradually increase the amount of time you can stay focused.


Looking for more mental health tips? Make sure to follow our Mental Health Board on Pinterest!

Recommended Insights:

african american doctor in white coat smiling in front of laptop

Why Black Therapists Are Important

From deeply understanding cultural contexts to providing representation that encourages vulnerability, Black therapists play invaluable roles like fostering resistance to internalized oppression that profoundly shape mental health pathways for both Black clients and society overall.
adult male sitting down smiling and interacting with laptop

Why is BetterHelp So Cheap?

BetterHelp offers 50-60% savings versus typical $200 per in-office therapy thanks to lean operations, optimized billing, scaled subscriber base, and flexibility of virtual sessions – discover how they keep quality up amid competitive fees.
a woman with geometrical drawing behind her with lights

Can Being an Empath Cause Anxiety?

Empaths deeply understand others’ emotions but tend to absorb those feelings as their own, which can lead to empathic people developing chronic anxiety without proper self-care to set emotional boundaries.

About the author

Helen Kaminski, MSc

Helen Kaminski, MSc

Mindful living for a happier, healthier you. I’m a writer and mental health advocate in Warsaw, Poland, with five years working as a therapist. I hold a psychology degree from the University of Warsaw. I specialize in writing about mental health, using my experiences and academic background to educate and inspire others. In my free time, I volunteer at a Disability Learning Center and go for nature walks. My writing aims to break down mental health stigma and help others feel understood. Social

Leave a Comment