We often find ourselves scrolling through our phones for hours without realizing it, or sitting down to do our homework only to be overcome by the urge to check notifications or look at the screen every five minutes.
When these trends get worse, I cut back on certain apps and delete them for a few weeks to reset and focus on other things. At first, I think about it now and then, wondering what I’m missing or wanting to share an interesting thought online, but after a week, it’s gone. Time I used to spend scrolling is now reallocated to productivity and calls to connect with loved ones.
We are constantly bombarded with digital information, and we need to stay up to date with trends and social status. There are numerous studies on the effects of blue light and the addictive nature of social media. Given the instant gratification of data in a short period of time, people are conditioned to only need to pay attention for a split second before moving on to the next topic. But there are ways to improve your attention span without having to self-diagnose ADHD.
Many studies have looked at the attention span of adults and shown that they can focus on a speech or lecture for an average of 10 to 15 minutes. A 2015 study conducted by Microsoft revealed that the human attention span is 8 seconds, shorter than a goldfish’s 9 seconds. The National Library of Medicine also found a correlation between the amount of screen time and slower brain development in children.
Given the addictive nature of social media and social dependency, it is harder than ever to reduce screen time. Social media platforms spike dopamine levels in the brain from comments, likes, etc. This activates the reward centers of the brain, producing effects similar to gambling and drugs. It is impossible to completely eliminate screen time from our lives, but with this in mind, moderation can have a major impact on mental health.
Recently, after watching a number of YouTube videos, I became fascinated with the long-term effects of meditation, which is said to improve attention and focus. To meditate, sit in a comfortable, quiet place, close your eyes, and breathe slowly through your nose for a period of time.
The key is to completely clear your mind of all thoughts in order to rest and reset. Focus only on your breathing and the feeling of air filling your lungs. Even five minutes can be difficult after taking in so much information all day, but with practice you can clear your mind for 20-30 minutes at a time. I started meditating daily and found it much easier to concentrate when studying or listening to lectures in class.
It is well known that blue light emitted by mobile phones disrupts brain activity. It interferes with the body clock and melatonin production, reducing the quality of sleep. This cognitive interference needs to be taken into more careful consideration, as it leads to poor quality sleep and negatively impacts concentration. One way to prevent this is to put away devices 30 minutes to an hour before going to bed, or to reinforce habits such as reading before going to sleep.
Reading and journaling are forms of meditation that calm the mind and use up remaining unused mental energy when you’re trying to shut down for sleep. Sleep is necessary for both learning and memory. The National Institutes of Health reports that adults need 7-9 hours of sleep each night, and without that time, our ability to concentrate is almost nonexistent. That makes the instant gratification we get from social media content all the more appealing.
Another option is to step away from social media entirely. Many people set maximum screen time limits to limit their phone usage. Replace mindless scrolling with a hobby that offers a similar passive pastime, like reading, journaling, baking, or creating art.
Wellness brand Calm claims other ways to improve focus include taking breaks, managing your time by writing it down in a calendar, listening to classical music, setting small achievable goals to stay motivated, and focusing on one task at a time instead of multitasking.
It’s hard to break away from cell phone addiction when it’s an important tool in your daily life. But without active separation practices to divert attention from screens, iPad kids around the world will become iPad adults and no one wants to see them anymore. Even if it seems hard at first, it will get easier, then fun, and eventually it will become the new normal.
Libby Evans is a junior studying journalism at Ohio University. Columnists provide their views and opinions at postWant to discuss this further? Email Libby. Please contact le422021@ohio.edu.
