In today’s busy world, people are inundated with information all competing for their selective attention. A UAB psychologist offers insight on how to maintain one’s focus at work and school.With a world of knowledge at their fingertips, some may feel too inundated with information to focus on any topic or task for an extended length of time. Many believe the lack of focus stems from a decrease in attention span. However, Megan Hays, Ph.D., psychologist in the University of Alabama at Birmingham Department of Physical Medicine and Rehabilitation, suggests a different cause: competition for one’s selective attention.
“I think we need to move away from the idea of an ‘average’ attention span since attention is very much selective and task-dependent,” Hays said. “Attention has a lot to do with the extent to which an individual is motivated by the task, hence why college students might have a hard time paying attention during a one-hour class but can play video games for hours on end.”
So how does one train their brain to focus on tasks such as school and work? Hays says the first step is to understand what factors in their life impact their ability to pay attention.
Insufficient sleep
Research has demonstrated that insufficient sleep impairs attention and increases distractibility. Excessive alcohol consumption can also disrupt one’s sleep cycle.
Chronic stress
Chronic stress can lead to attention issues since it is thought to impair the frontal lobe function in the brain through the release of cortisol. Short-term stress, however, can be helpful for cognition.
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Psychological disorders
Disorders including major depressive disorder, generalized anxiety disorder and attention deficit disorder are associated with difficulty concentrating.
Environmental factors
Lack of natural sunlight, room temperatures that are too hot or too cold, poor diet, and lack of physical activity can negatively impact one’s attention.
After evaluating which factors are prevalent in one’s life, Hays suggests starting to retrain one’s attention by focusing on the basics.
“Getting seven to eight hours of sleep, 150 minutes of moderate movement per week and 10-30 minutes of natural sunlight exposure daily can all improve one’s attention,” Hays said.
Additional tips include:
- Focus on one task at a time. Multitasking is a myth.
- Keep the temperature between 69 and 71 degrees while working.
- Avoid simple carbohydrates in your diet when possible as these can lead to glucose spikes with subsequent crashes that can impair attention.
- Put your phone on “do not disturb” and mute other notifications when focusing on a task.
- Aim to check email and messages only during designated times.
- Take short breaks when feeling stuck.
- Make time for self-care and relaxation to manage chronic and problematic stress.
- Practice mindfulness, even for a few minutes a day.
Hays reiterates that, if one is dealing with a psychological disorder that impairs their attention, they should seek treatment from a mental health professional as treating these disorders can improve the attention deficits associated with them.