If you have trouble focusing, it might be because you have a short attention span. Switching from one thing to another might be fun in your off hours, but it’s not very helpful when you’re trying to be productive. Fortunately, there are a few ways you can increase your attention span both in the moment and over time.

1

Meditate for 5 to 10 minutes every day.

  1. Daily meditation can increase your overall attention span. Sit in a comfortable spot and focus on taking deep breaths in and out. Try to empty your mind and think about nothing at all as you sit and relax. Do this for 5 to 10 minutes every day to exercise your attention span the way you might exercise a muscle. Work on taking time to meditate each day to see a noticeable increase in your attention span.[1]
    • If you’ve never meditated before, try looking up a guided meditation video to walk you through it.
    • Make sure to find a quiet space to meditate so you can focus solely on your thoughts. You should also wear comfortable clothing and sit in a position that's comfortable for you.
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4

Get rid of distractions.

7

Work when you're most energetic.

  1. It's normal for your attention span to vary throughout the day. If you have a natural dip in energy around, say, 2 o'clock, you can't expect to be extremely focused during this time as you'll be feeling tired. If you want to work when your potential to focus is at its peak, plan to be productive during those times.[8]
    • For a day, keep an activity log. Take note of when you feel most and least energetic. You may, for example, find you're a naturally inclined morning person, but your energy and focus tends to taper off as you get closer to the evening.
    • If you can’t tweak your work hours, try arranging your tasks so you can do the toughest ones when you’re the most energetic and the easiest ones when you start to get tired.
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8

Ask others to help motivate you.

  1. A lack of focus can sometimes mean a lack of motivation. That might be because you're not that interested in what you're working on, or you might feel discouraged or overwhelmed. If that's the case, it might help to find some external motivation.[9]
9

Exercise for 30 minutes daily.

  1. Working out regularly has a positive effect on your attention span.[12] Try to get a workout in each day if you want to increase your ability to focus. Try to pick an activity you enjoy doing so you'll stick to the schedule. For example, if you love swimming, join a local gym with a pool.[13]
    • Exercise can increase your attention span over time, but it can also instantaneously boost attention span. If you're having trouble focusing at work, try going for a brief 10 minute walk. You may find yourself more focused when you return to your desk.
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10

Sleep for 7 to 9 hours per night.

  1. Poor sleep habits can greatly diminish your attention span. If you're not getting enough sleep, you'll find yourself becoming more forgetful and struggling to focus. Work on prioritizing quality sleep in order to increase your attention span.[14]
    • Stick to a sleep schedule, even on the weekends. Your body has a natural circadian rhythm that will adapt to a regular sleep/wake cycle. Strive to go to bed and wake up at the same time each day.
    • Have a bedtime ritual you follow each night. If you, say, take a warm shower each night before bed, your body will recognize this as a signal that it's time to wind down and sleep.
    • Make sure your sleeping arrangements are comfortable. Keep the room cool and dark to fall asleep faster and stay asleep longer.

Expert Q&A
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  • Question
    How do I get better at focusing?
    George Sachs, PsyD
    George Sachs, PsyD
    Licensed Psychologist
    George Sachs is a Licensed Psychologist and the Owner of Sachs Center based in New York, New York. With over ten years of experience, Dr. Sachs specializes in treating ADD/ADHD and Autism Spectrum Disorders in children, teens, and adults. He holds a BS in Psychology from Emory University. Dr. Sachs earned his Doctorate of Psychology (PsyD) from the Illinois School of Professional Psychology, Chicago. He completed his clinical training in Chicago at Cook County Hospital, Mt. Sinai Hospital, and the Child Study Center. Dr. Sachs completed his internship and postdoctoral work at the Children’s Institute in Los Angeles, where he supervised and trained therapists in Trauma-Focused Cognitive Behavioral Therapy (TFCBT). He has been trained as a Gestalt Therapist and certified by the Gestalt Associates Training Program of Los Angeles. Dr. Sachs is the author of The Adult ADD Solution, Helping the Traumatized Child, and Helping Your Husband with Adult ADD. He has appeared on the Huffington Post, NBC Nightly News, CBS, and WPIX discussing his holistic approach to ADD/ADHD treatment.
    George Sachs, PsyD
    Licensed Psychologist
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    There's a hierarchy to assess. The first is sleep—if you're not getting a good night's sleep, it's hard to pay attention. If you're sleeping well and you're still not focusing, you might need to get more exercise. If you're moving your body enough and you're still having a hard time, you might need to check in and see if it's something you really want to do. You might also need to find an external motivation, especially if it's something you really have to get done.
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  1. George Sachs, PsyD. Licensed Psychologist. Expert Interview. 9 October 2020.
  2. George Sachs, PsyD. Licensed Psychologist. Expert Interview. 9 October 2020.
  3. George Sachs, PsyD. Licensed Psychologist. Expert Interview. 9 October 2020.
  4. http://www.inc.com/amy-morin/7-scientifically-proven-ways-to-lengthen-your-attention-span.html
  5. George Sachs, PsyD. Licensed Psychologist. Expert Interview. 9 October 2020.
  6. http://www.inc.com/amy-morin/7-scientifically-proven-ways-to-lengthen-your-attention-span.html

About This Article

George Sachs, PsyD
Co-authored by:
Licensed Psychologist
This article was co-authored by George Sachs, PsyD and by wikiHow staff writer, Hannah Madden. George Sachs is a Licensed Psychologist and the Owner of Sachs Center based in New York, New York. With over ten years of experience, Dr. Sachs specializes in treating ADD/ADHD and Autism Spectrum Disorders in children, teens, and adults. He holds a BS in Psychology from Emory University. Dr. Sachs earned his Doctorate of Psychology (PsyD) from the Illinois School of Professional Psychology, Chicago. He completed his clinical training in Chicago at Cook County Hospital, Mt. Sinai Hospital, and the Child Study Center. Dr. Sachs completed his internship and postdoctoral work at the Children’s Institute in Los Angeles, where he supervised and trained therapists in Trauma-Focused Cognitive Behavioral Therapy (TFCBT). He has been trained as a Gestalt Therapist and certified by the Gestalt Associates Training Program of Los Angeles. Dr. Sachs is the author of The Adult ADD Solution, Helping the Traumatized Child, and Helping Your Husband with Adult ADD. He has appeared on the Huffington Post, NBC Nightly News, CBS, and WPIX discussing his holistic approach to ADD/ADHD treatment. This article has been viewed 403,779 times.
6 votes - 83%
Co-authors: 36
Updated: June 30, 2022
Views: 403,779
Article SummaryX

Increasing your attention span can help you at school or work, and there are certain activities you can try to help you improve your focus. Classical music can help you concentrate, so try turning some on when you’re struggling to finish a task and see if it helps you work faster. Exercising daily is also a great way to boost your attention, so try to get a workout in every day. Another way to increase your focus is through daily meditation, so take time to meditate on your own or with a guided routine online. You can also use certain apps and websites, like Lumosity, Elevate, and MindNode, to play games or engage in challenges that push your focus to a new level. To learn how to manage your time more effectively, keep reading!

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