Do you often feel like your concentration is slipping away?

Do you find it difficult to complete a book, finish a task, or go more than a few minutes without reaching for your phone? If so, you are far from alone.

A long-term study revealed that the average person’s attention span on a single screen is now just 47 seconds, a dramatic decrease from 2.5 minutes in 2004.

With constant news updates, global stress, and rising screen time, maintaining focus has become a serious challenge.

Dr.Michael Ziffra, a psychiatrist at Northwestern Medicine, notes that many of his patients describe feeling helpless or overwhelmed by their inability to concentrate.

However, he emphasizes that these behaviors are not fixed. “You can absolutely train your brain to improve your attention span,” he said.

Human brains have always been wired to shift attention quickly, especially when something is perceived as more important.

While this once meant reacting to sudden sounds in nature,today it often means checking a phone notification.

Psychologist Stacey Nye from the University of Wisconsin Milwaukee explains that recent global events, such as the COVID-19 pandemic have worsened the problem by distorting our sense of time and dramatically increasing screen exposure.

While technology isn’t the only factor that influences our ability to focus, the endless cycle of notifications,rapid video clips,and digital multitasking can significantly strain our mental resources over time.

Experts suggest that one of the most effective ways to retrain your mind is through “active breaks”- brief but meaningful pauses during which you intentionally engage in a non-digital activity.

These breaks don’t require a huge time investment.

According to Nye, just 30 minutes of stepping away from screens can help. This might include going for a walk while noticing the enviroment around you, preparing a quick meal, or even eating lunch in a different room.

Importantly,these breaks should not involve phones or passive scrolling.

Instead, doing something physical or mentally engaging-like drawing, writing, or chatting with a friend- can refresh your focus.

It’s also crutial to avoid multitasking, as it divides attention and reduce overall efficiency.

Lastly, be gentle with yourself. Everyone experiences off days, and attention varies depending on the task and the person.

What matters most is being mindful of your habbits and tasking small steps to improve. With practice and patience, your focus can improve over time.