How to Increase Your Attention Span
We live in a world where technology is a constant interruption, among all the other things going on in our day. From life to work to the never-ending phone notifications, it often feels like our attention span is completely out of our control. For most of us, we are so used to living with these interruptions, we often cannot even recognize when our brains are no longer able to focus on the task at hand.
A mindfulness approach can help with shifting the way we think about technology and attention. The first step in being more mindful and controlled is by simply acknowledging when we are out of control. This article outlines some basic methods that will help us win the fight for our attention.
First, pay attention to a phenomenon called “Lift-off.” This is what happens when, in the middle of a task, our mind is suddenly somewhere far away on a much less relevant topic than what is right before you.
Second, many of us are caught in what the article refers to as “Scrolling Zombie Mode.” I probably do not even have to explain what this is, but just in case you have not yet figured it out, these are the minutes and hours we waste on a daily and weekly basis mindlessly scrolling on our phones through social media or browsing the internet with no real purpose to our actions. We are losing precious time that cannot be regained when we continue to scroll for no true reason.
Third, we have all experienced the “Rabbit Hole” effect. Perhaps you have a simple question, easily answered by Google or another search engine. However, that first question often leads to a second, a third, and so on, until you are so consumed with finding answers that you may have forgotten the original question.
Why is it important, then, to be aware of our attention spans in this fight against technology? As mindful.org states, “By taking a moment to slow down and consider what you really want, you can invest your limited attention resources in what’s important to you, and live the life you want.”
If you are regularly caught in any or all of these attention hacks, there is plenty of hope! Just as there are three ways to recognize a lack of attention and win it back.
1. Notice what’s happening. Pay attention to where your thoughts run to, and exactly when it happens.
2. Ask yourself a question: is this what I should be doing right now? Simply asking the question will often halt your mindless behavior.
3. Do it all over again. Repetition is the key to success in this case. Continuing to stay mindful of your attention and halting yourself in mindless acts will help you practice the mindfulness you crave.
We can’t control the world we live in, but we can control how we live in it. These simple practices will help you regain your attention span and take back your thought life for good.
Mindfully yours,
DrPamm
