Why our attention spans are shrinking, with Gloria Mark, PhD

In this article

Why our attention spans are shrinking? When was the last time you enjoyed a meal without your phone propped up in front of you for a quick YouTube fix? When was the last time you spent your day without checking your phone even once? In today’s fast-paced world, many of us find it hard to imagine a day free from digital distractions. Our life is controlled by daily notifications, emails, and social media updates, and no matter how hard we try we can’t get away from them. Due to so many distractions, we find it hard to concentrate deeply on any single task for a significant amount of time.

Research has found that over the past year due to the increase of the digital age and access to the internet and digital devices people’s attention spans have noticeably shrunk. Dr. Gloria Mark, a psychologist and the Chancellor’s Professor of Informatics at the University of California, Irvine, has spent years studying how digital media affects our ability to focus. Her findings reveal a startling truth: our attention spans have rapidly dwindled.

Do you know what your attention span is?

Attention span is often misunderstood as the ability to focus on a single task for a certain period. According to Dr. Mark, attention involves several cognitive processes including concentration, memory, and the ability to switch between tasks, understanding these processes is crucial to grasping how our digital habits are affecting our attention spans.

Dr. Mark’s research highlights two primary types of attention:

Focused attention: This type of attention is strongest when we are fully immersed in a task and is generally tied to challenging tasks, such as solving complex problems or engaging in meaningful conversations.

Rote activity: It involves less cognitive engagement, such as casually browsing social media or reading headlines. This type of attention is more evenly distributed throughout the day but often lacks depth.

Why our attention spans are shrinking:

Our attention span has been declining over the years. In 2004, people spent an average of 2.5 minutes on a screen task before switching to something else. By 2012, this had dropped to just 75 seconds, and in the last five or six years, it has plummeted to an average of 47 seconds.

Remarkably, the median attention span—a measure of the midpoint of all observations—is now only 40 seconds. This means that half of the time, people switch tasks in under 40 seconds. This data underscores a troubled trend: our ability to sustain focus has significantly diminished.

The Consequences of Constant Switching:

Dr. Gloria Mark’s studies have found a strong correlation between frequent attention switching and increased stress. When people switch tasks quickly, their stress levels rise, as measured by heart rate monitors and self-reported stress. We all must have noticed the amount of errors we make while multitasking. According to research frequent multitasking leads to more errors and slower performance due to something known as “switch cost”.

This is a very interesting concept and something that we all must have noticed many times while multitasking. For example, if you are studying and stop to check your phone in the middle, you’ll need to spend additional time and mental energy to get back into the flow of studying.

Taking Meaningful Breaks is Important!

Why our attention spans are shrinking, with Gloria Mark, PhD (1)

Imagine studying or working for 8 hours straight, it is possible but doing so increases your risk of burnout and decreased productivity when you resume the same tasks later. Not all breaks are distractions, and taking meaningful breaks between tasks is important and it also increases productivity.

Dr. Mark talks about the importance of taking meaningful breaks at natural stopping points. These are moments when you have completed a segment of work or reached a logical pause in your task. For example, if you are writing an article, a meaningful break might come at the end of a paragraph or section.

However, taking breaks when you are surrounded with technology and gadgets 24/7 appears like a far-fetched idea. Avoiding breaks between work and constant engagement with the screen contributes to diminished productivity and increased stress.

Use Of Technology To Reclaim Focus

Can technology help us to stay away from technology? And why our attention spans are shrinking? Well in response to the challenge of maintaining focus, some people turn to technology designed to block distracting websites, help them study, or limit digital usage. Internet blockers, productivity apps, and even YouTube videos like study with me are designed to help you become more productive.

Dr. Mark’s research suggests that the effectiveness of these tools varies depending on individual personality traits. People with poor self-regulation skills may find such tools beneficial, as they help mitigate the temptation of distractions.

Conversely, those with strong self-regulation may find that these blockers are less effective or even counterproductive, as they already possess the ability to manage their attention and breaks effectively.

How To Enhance Your Focus?

Designate specific areas for work that are free from digital interruptions. Turn off non-essential notifications and use apps that limit access to distracting websites.
A technique called Pomodoro has been the talk of the town lately. It is a time management method developed by Francesco Cirillo in the 1980s which involves working/studying for a specific time and taking breaks in the middle. For example: working for 25 minutes followed by a 5-minute break and after finishing 4 cycles taking a longer break. This technique (called Pomodoro) provides structured breaks to avoid burnout.
Break tasks into smaller, manageable segments and tackle them one at a time. Use tools like to-do lists to keep track of priorities and avoid multitasking.
Engaging in mindfulness exercises can improve attention and reduce stress. Regular meditation practice helps train the mind to stay focused and resilient against distractions.
Take breaks at natural stopping points in your work. Use this time to rest, stretch, or engage in activities that refresh your mind.

Understanding the science behind attention and the impact of digital distractions, and why our attention spans are shrinking is essential for developing strategies to manage our focus effectively. By recognizing the signs of diminishing attention, taking meaningful breaks, and employing productivity tools mindfully, we can navigate the digital age with greater intentionality.