Why It’s Getting Harder to Focus and How to Take Back Your Attention

Have you ever opened your laptop to check one email and found yourself, 30 minutes later, scrolling through a random thread on social media about a stranger’s holiday in Bali? Or perhaps you’ve sat down to read a book, only to notice your phone light up, distracting you with a notification that didn’t really matter? If you’ve felt this way, you’re not alone.

The world is constantly vying for our attention. Every ping, buzz and pop-up is designed to lure us in, and before we know it, hours have slipped through our fingers. The truth is, focusing has become harder than ever and it’s not because we’re lazy or lack discipline. It’s because we’re living in an age where attention is the most valuable currency, and everyone from tech companies to advertisers are fighting for a slice of it.

But here’s the good news: while the battle for your focus is very real, reclaiming your attention is entirely possible. It requires awareness, a few powerful strategies, and a commitment to prioritising what truly matters. Let’s explore why it’s so difficult to focus nowadays and, most importantly, how you can rise above the noise.

If it feels like your ability to concentrate has been hijacked, that’s because, in many ways, it has. Technology, as wonderful as it is, has fundamentally reshaped the way we interact with the world. Smartphones, social media platforms, streaming services, and even email are designed to keep us engaged for as long as possible.

Take social media, for example. Apps like Instagram and TikTok aren’t just tools, they’re meticulously engineered to be addictive. The endless scrolling, the dopamine hit from likes and comments, the carefully curated algorithms that show you exactly what you want to see, it’s all designed to keep you hooked. As former Google design ethicist Tristan Harris put it, “Technology is not neutral. It’s competing for your attention.”

And it’s not just social media. Think about Netflix’s autoplay feature, which starts the next episode before you’ve even had a chance to decide if you want to keep watching. Or the endless notifications that pull you away from tasks, even if they’re not urgent.

The result? Our brains are being trained to seek constant stimulation. The more we bounce between apps, notifications, and tasks, the harder it becomes to focus on one thing for an extended period of time.

Why Focus Matters

Focus isn’t just t getting things done, it’s living a life that feels meaningful and intentional. When you can focus, you’re able to immerse yourself in your work, connect deeply with the people around you, and savour the present moment.

Take J.K. Rowling, for instance. When she was writing Harry Potter, she didn’t have the luxury of a distraction-free environment, she was a single mother, writing in cafés while her baby napped. But what she did have was an incredible ability to focus on her craft, even amidst the chaos. That focus allowed her to create a series that changed the world.

When focus slips away, so does the ability to fully engage with life. Tasks take longer, relationships suffer, and a sense of overwhelm starts to creep in. But here’s the thing: focus is a skill, and like any skill, it can be strengthened.

How to Reclaim Your Attention

Reclaiming your focus isn’t about abandoning technology or living like a hermit. It’s about making intentional choices to protect your attention and train your brain to concentrate again. Here’s how you can start:

1. Audit Your Digital Habits

The first step to regaining focus is understanding where your attention is going. Spend a day or two tracking how much time you spend on apps, websites, or activities that don’t add value to your life. You might be surprised by the results.

For example, a recent study found that the average person checks their phone 96 times a day. That’s nearly four times an hour! By simply becoming aware of these habits, you can start to make changes.

Tip: Use apps like Screen Time (iOS) or Digital Wellbeing (Android) to monitor your phone usage. Once you know where your time is going, set limits on the apps that are consuming the most of it.

2. Create “Focus Zones”

Our environments have a huge impact on our ability to concentrate. Cluttered desks, noisy spaces, and constant interruptions make it harder to focus.

Designate specific areas in your home or workplace as “focus zones.” These are spaces where distractions are minimised, and your brain knows it’s time to concentrate.

Tip: If you work from home, try using noise-cancelling headphones or apps like Noisli to create a calming background soundtrack.

3. Practise Single-Tasking

Multitasking might seem efficient, but research shows it actually reduces productivity and increases stress. Our brains aren’t wired to focus on multiple tasks at once, and switching between them leads to mental fatigue.

Instead, embrace single-tasking. Focus on one task at a time, give it your full attention, and only move on when it’s complete. Think of it as giving your brain a chance to breathe.

Tip: Use the Pomodoro Technique to stay on track. Work on a task for 25 minutes, take a 5-minute break, and then repeat.

4. Take Regular Breaks

It might sound counterintuitive, but taking breaks actually improves focus. Our brains aren’t designed to concentrate for hours on end without rest. Regular breaks help prevent burnout and keep your mind fresh.

Even Steve Jobs, one of the busiest people in the world, was known for taking long walks to clear his mind and spark new ideas.

Tip: Step away from your desk every hour, even if it’s just to stretch or grab a glass of water. Bonus points if you go outside for some fresh air!

5. Protect Your Mornings

How you start your day sets the tone for everything that follows. Instead of diving straight into emails or social media, use your mornings to focus on tasks that require deep concentration.

Many successful people swear by this approach. Tim Ferriss, author of The 4-Hour Workweek, dedicates the first few hours of his day to writing and creative work, free from distractions.

Tip: Try keeping your phone on airplane mode for the first hour of your day. Use that time for reading, journaling, or working on a priority task.

Focusing in our world today is difficult, but it’s not impossible. By taking control of your environment, habits and time, you can train your brain to concentrate once again.

Remember, your attention is one of your most valuable resources. Don’t let it be dictated by endless notifications or mindless scrolling. Protect it fiercely, and use it to create a life that feels purposeful and fulfilling.

So, the next time you catch yourself falling down a rabbit hole of distractions, pause. Take a deep breath. And remind yourself that your focus deserves better. 😊