The ability to concentrate adequately is under siege. Across all age groups, but particularly among young people, attention spans have shrunk dramatically, making it increasingly difficult to engage in sustained focus.
Dr. Gloria Mark, author of Attention Span, has studied this phenomenon extensively. In 2004, her research found that the average person could maintain focus on a screen for 2.5 minutes before switching to another task. By 2012, this had dropped to 75 seconds. Today (2024), the average is just 47 seconds. This constant switching isn’t without consequence – it takes time to reorient after every interruption, sometimes as long as 25 minutes, leading to fragmented work and a sense that the day has simply slipped away. The ability to control attention is closely linked to working memory and general cognitive function, making this decline particularly concerning.
The stress of fragmented attention
The modern habit of hopping between screens – jumping from work documents to social media, from emails to messaging apps – isn’t just a neutral behaviour. Research shows that this constant task-switching is associated with higher levels of stress. When attention is frequently divided, the brain struggles to process information deeply, leading to more surface-level thinking. This has implications for productivity, learning and overall mental health.
Cal Newport, author of Deep Work, points out that, just as our ability to focus has declined, deep concentration has become one of the most valuable skills in the modern knowledge economy. In an era of information overload, the ability to filter distractions and immerse oneself in complex tasks is a critical advantage. Yet, the very tools we rely on – smartphones, social media, endless notifications – are making deep work increasingly rare.
The role of working memory in attention
One of the key factors influencing our ability to focus is working memory, which is distinct from short-term or long-term memory. Working memory refers to the ability to briefly hold and manipulate information in the mind to some end or purpose. This could be following a set of instructions, performing mental arithmetic, understanding a complex sentence or just reasoning something out. It is a strong predictor of academic performance, often more so than overall IQ score.
Until recently, working memory was thought to be fixed, something you were born with and had to live with. However, new research on neuroplasticity suggests that it can be improved through targeted exercises. Swedish neuroscientist Dr. Torkel Klingberg was among the first to demonstrate that cognitive training can enhance working memory. His research led to the development of a programme designed to strengthen cognitive abilities. With over 130 published studies validating its effectiveness, this new understanding of brain plasticity opens doors to improving attention through structured training.
The impact of social media on attention
Jonathan Haidt’s The Anxious Generation examines the impact of social media on young people’s mental health and attention. He argues that the rise of social media, particularly after 2010, has contributed to increased anxiety, depression and social isolation among adolescents. Instead of engaging in real-world play and face-to-face interactions, children and teenagers are increasingly immersed in screen-based experiences that are designed to be highly stimulating but ultimately unfulfilling.
For girls, social media platforms often amplify comparison, cyberbullying and pressure to maintain a curated online persona, leading to heightened anxiety and self-esteem issues. Boys, meanwhile, are more likely to become absorbed in gaming and online content, which can result in social withdrawal. Professor Haidt also criticises overprotective parenting, arguing that it has made children less resilient just as digital distractions have become more overwhelming. He recommends delaying smartphone and social media use, encouraging unstructured outdoor play and reforming digital environments to prioritise wellbeing over engagement-driven business models.
The link between nutrition and cognitive function
While technology plays a significant role in declining attention spans, nutrition is another crucial factor. Poor dietary habits – especially high consumption of sugar and ultra-processed foods – have been linked to impairments in cognitive function. Johann Hari, in Stolen Focus, and Dr. Chris van Tulleken, in Ultra-Processed People, both highlight how modern diets are affecting brain health.
Excessive sugar intake leads to rapid fluctuations in blood glucose levels, causing spikes in energy followed by crashes that impair focus. Research also shows that high sugar consumption contributes to neuroinflammation, which affects cognitive function. Similarly, ultra-processed foods – heavily engineered with additives and preservatives – disrupt normal appetite regulation, increase cravings, and contribute to metabolic disorders. Dr. van Tulleken conducted a self-experiment in which he consumed an 80 per cent ultra-processed diet for a month. The results were striking: He experienced weight gain, overeating, mood instability and cognitive sluggishness. His findings underscore the growing body of evidence linking diet to attention and mental clarity.
Broader implications for society
The consequences of declining attention extend beyond individuals – they affect education, work and even social cohesion. Students who struggle to focus find it harder to learn and retain information, impacting academic performance and future opportunities. In workplaces, reduced attention spans lead to lower productivity and increased stress, as employees struggle to complete deep work amid constant digital interruptions.
Moreover, when attention is fragmented, critical thinking suffers. The ability to engage deeply with complex issues – whether in politics, science or business – depends on sustained focus. As attention spans dwindle, there is a risk that society becomes more reactive and less reflective, making it easier for misinformation to spread and harder for nuanced discussions to take place.
Solutions: Reclaiming focus in a distracted world
Addressing the attention crisis requires a multifaceted approach. Here are some ideas.
- Reducing digital distractions. Setting boundaries around screen time, disabling non-essential notifications and creating tech-free zones can help restore focus. Digital minimalism, as advocated by Cal Newport, encourages a more intentional rather than undisciplined relationship with technology.
- Enhancing working memory. Engaging in cognitive training exercises can help strengthen working memory, improving focus and problem-solving abilities.
- Prioritizing nutrition. Cutting back on sugar and ultra-processed foods while emphasising whole, nutrient-dense foods supports brain health and cognitive function.
- Encouraging deep work practices. Allocating time for deep, uninterrupted work and practising mindfulness can help retrain the brain to sustain attention. And, of course, getting enough sleep!
- Fostering real-world engagement. Encouraging outdoor play, exercise, face-to-face social interactions and hands-on learning experiences can counterbalance the effects of screen-based activities.
The decline in attention spans is not an inevitable consequence of modern life; it is the result of specific environmental and behavioural shifts. While technology and dietary habits have played a major role in eroding focus, they also offer opportunities for change. By rethinking how we engage with digital tools, prioritising cognitive health and fostering environments that support deep thinking, we can reclaim the ability to concentrate.
The challenge is not just personal but cultural. If we want future generations to thrive intellectually and emotionally, we must address the factors undermining their ability to focus. That means making systemic changes in how we approach education, parenting, technology, and nutrition. Attention is a finite resource – one that must be protected and cultivated if we are to navigate an increasingly complex world with clarity and depth.
What better way to conclude than to remind ourselves of the words of French writer Simone Weil: “Attention is the rarest and purest form of generosity.”
