Should we be worried about our attention spans?
By Markus Spiske via Unsplash
Last week, I sat down to read. I made a hot chocolate, grabbed my book, got cosy under a blanket... and then I spent two hours scrolling through TikTok. Sound familiar? You’re not alone. It seems like no matter how good our intentions are, our brains are constantly hijacked by something more instantly rewarding.
According to Samba Recovery, the average adult attention span has dropped from 21 seconds in 2000 to just eight seconds today. That’s shorter than a goldfish. But is that stat actually true? And even if it is, should we be worried?
Let’s take a closer look at the science, the causes, and most importantly, what we can do about it.
Are attention spans really shrinking?
The goldfish comparison has gone viral, but it’s worth noting that this stat is widely debated. For one, how do you even accurately measure a goldfish’s attention span? Still, while the number might be questionable, the feeling that our focus is slipping is very real.
Researchers differentiate between two types of attention:
Selective attention: focusing on a single task or source of information.
Divided attention: multitasking or rapidly switching between things.
It’s not that humans have lost the ability to focus, it’s that our brains have adapted to an environment that demands constant switching. So maybe out selective attention is under more pressure, but our divided attention has never been more active.
What’s causing the change?
There’s no denying that technology plays a massive role in how our attention spans are evolving. Our phones are like little dopamine slot machines, always buzzing or lighting up with something new. Whether it’s a notification, a meme, or a trending video, there’s always a reason to look away from what we were originally doing.
Social media, especially short-form content platforms like TikTok and Instagram Reels, has changed the way we consume information. We’ve gone from watching 90-minute movies to 90-second videos that are edited to grab our attention from the first second. Even YouTube has pivoted to include Shorts, and yes, even Linkedin now has reels. It’s all part of this cultural shift toward content that’s quick, engaging and easy to digest.
At the same time, multitasking has become the norm. We juggle messages, emails, videos and conversations simultaneously, and we often mistake this constant switching for productivity. But the truth is, every time we shift focus, our brains need time to recalibrate. The back and forth leaves us mentally scattered, and over time, it chips away at our ability to focus deeply.
And let’s not forget the role of instant gratification. Our brains love rewards, and with each like, comment, or new video, we get a tiny dopamine hit. Eventually, our minds start craving that instant stimulation, making slower, more focused tasks (like reading or studying) feel boring or even frustrating in comparison.
Does this actually matter?
It’s easy to laugh off a short attention span until you realise it’s affecting more than just your ability to finish a book. When we’re constantly distracted it becomes harder to complete tasks or retain information. This can be especially frustrating in school, at work, or when trying to engage in meaningful conversations.
There are also mental health implications. Always being “switched on” can increase feelings of anxiety and stress. We might feel guilty for not being productive or worry that our inability to focus means something’s wrong with us. In reality, we’re living in a world that’s actively designed to pull our attention in every direction.
But it’s not all bad. Our brains are incredibly adaptable, and in many ways, we’ve become faster at processing information and deciding what’s relevant. This has created space for new forms of creativity and storytelling. Think of the way TikTok creators can convey humour, emotions, or information in under a minute.
So while it’s important to acknowledge the challenges, we should also recognise that strengths we’re developing in this new attention economy. The trick is learning how to balance the two.
How can we improve our attention spans?
The best part? You’re not stuck with the attention span you have right now. It’s something you can work on, gradually, with a few intentional habits.
One of the simplest ways to start is by becoming more mindful of your screen time. Try noticing when you’re scrolling out of boredom versus when you’re actually looking for something. That little awareness shift can make a big difference.
Another effective method is the Pomodoro Technique, where you work for 25 minutes and take a short break. It helps retrain your brain to focus in manageable bursts, especially if deep work feels overwhelming right now.
It can also help to take occasional breaks from digital devices altogether. Whether it’s an afternoon without your phone of a weekend off social media, these mini detoxes give your brain a chance to reset.
Finally, practices like reading or meditation are great for stretching your focus. Even 10-15 minutes a day of uninterrupted reading or meditation can help you start building back your attention span.
So, should we be worried?
Yes and no. It’s true that our environment is shaping our focus, but that doesn’t mean that we’re doomed. Our attention spans haven’t disappeared, they’ve just adapted to a different world. The key is not to panic, but to pause.
By being more intentional with our time and tech use, we can rebuild the ability to concentrate deeply. So here’s your challenge: try one focus boosting technique, maybe a Pomodoro session or a no-phone morning and see how it feels. You might even surprise yourself.