How technology affects our ability to concentrate. Specialists explain the phenomenon and offer solutions

The average attention span has decreased dramatically over the past two decades, from about two and a half minutes to just 47 seconds, according to research conducted by Gloria Mark, professor of computer science at the University of California, Irvine, notes CNN.

The average attention span has dropped to 47 seconds. PHOTO: Shutterstock

Attention is in decline, and experts say digital technology plays a critical role. Algorithms that encourage us to endlessly scroll and the increasingly blurred boundaries between work and personal life have drastically reduced our ability to focus.

Over the past 20 years, the average time a person can focus on a screen has dropped from about two and a half minutes to just 47 seconds, according to research by Gloria Mark, a computer science professor at the University of California, Irvine.

The brain, trained to be distracted

Experts say it's not a lack of interest, but the way we've trained our brains.

Dopamine, the neurotransmitter associated with reward and motivation, plays an important role. It is released when we do sports or spend time with loved ones, but also when we receive notifications on social networks.

Dr. Anna Lembke, professor of psychiatry at Stanford University School of Medicine, explains that constant access to social media raises a lot “bar” dopamine. Instead of waiting to meet up with a friend, we can participate in multiple online conversations at the same time. Instead of watching a head-to-tail movie, we have an endless stream of short, engaging and emotionally intense clips.

“The catastrophic effect of an infinite feed is that you end up having a hard time engaging with anything that doesn't offer instant gratification,” says Marian Berryhill, professor of psychology at the University of Nevada, Reno.

The work never ends

Changes in the professional environment also contribute to the fragmentation of attention.

If in the past the schedule was clearly delimited, today many employees must be permanently available for e-mails and messages. The brain remains on high alert, ready for the next notification, making deep concentration much more difficult.

According to Gloria Mark, after an interruption it takes, on average, about 25 minutes to fully return to the initial task.

The vicious cycle of procrastination

Attention is not an infinite resource. Energy level and stress directly influence the ability to concentrate. When we don't manage our time and energy well, we end up extending work into family or hobby time.

This creates a vicious circle: we work in the evening because we were not efficient during the day, and the next day we are even more tired and distracted.

One solution proposed by Mark is to visualize the end of the day: would you rather procrastinate now and be stressed in the evening, or end the day peacefully, knowing that you have completed your tasks?

Meta-awareness: a simple trick

A useful tool is “meta-awareness” – the ability to notice the impulse to entertain yourself before you act.

The moment you feel the need to quickly check something online, ask yourself: “Do I really have to do this now?”. Often, the answer is no. By practicing this question, you train your brain not to automatically react to every stimulus.

Work according to your biological rhythm

Each person has a chronotype – times of the day when they are more energetic and focused. For most people, attention peaks mid-morning and just after lunch, but there are individual variations.

Marc Berman, professor of psychology at the University of Chicago, explains the difference between directed attention (that which we consciously choose) and involuntary attention (triggered automatically by interesting stimuli). The first is tiring, the second is not.

That's why complex tasks should be scheduled during peak moments of concentration, and simpler activities—like checking email—during low-energy periods.

Breaks are not a luxury, but a necessity

Even disciplined people need regular breaks. Ideally, take them before you feel completely exhausted.

A short walk, a few minutes outdoors or a simple activity can restore attention resources. Contact with nature is particularly beneficial: a natural landscape gently captures the attention without overtaxing it, giving the brain time to recover.

In contrast, a crowded urban environment, full of visual and sound stimuli, constantly demands attention and can increase mental fatigue.

Can we recover lost attention?

Experts say it's difficult to completely reverse the trend, but we can make adjustments.

Being aware of your own habits, setting clear work intervals, limiting notifications and introducing regular breaks can help improve focus.