If you’ve caught yourself reading the same line of a book five times, struggling to finish a task without checking your phone, or doom-scrolling on social media until your fingers ache, you’re not imagining it. Attention spans are shrinking, and our ability to sit still with our thoughts is becoming a lost art. But there’s more to the story than just screen addiction—and all is not lost. Human attention has never been designed for constancy. Our ancestors relied on shifting focus for survival; quickly reacting to a rustle in the bushes could mean the difference between life and death. But today, that ancient reflex is hijacked by a barrage of breaking news alerts, buzzing notifications, and 15-second videos.

According to decades-long research, the average person can now focus on a single screen for just 47 seconds-down from 2.5 minutes in 2004. That’s less time than it takes to boil an egg. Experts blame this decline on the 24/7 news cycle, digital distractions, and a collective anxiety about the future. The COVID-19 pandemic, in particular, warped our sense of time and further tethered us to screens.

“Our attention span has really been trained to only focus in those little, small blips, and it interrupts our natural focus cycles,” says Stacey Nye, a clinical psychologist at the University of Wisconsin-Milwaukee.

It’s not just that we’re distracted, it’s that we’re overstimulated and undernourished mentally. Dr. Cindy Lustig, a cognitive neuroscientist at the University of Michigan, warns that smartphones act as “ever-producing change machines,” constantly tempting our brains with novelty.

But reclaiming your focus doesn’t require a digital detox retreat. One powerful method? Take active breaks. These aren’t idle pauses filled with more scrolling, but short bursts of mental or physical engagement—like a walk, a creative project, or even a conversation with a friend. These breaks recharge the brain, resetting its attention span without overwhelming it. “You can improve your attention span,” insists Dr. Michael Ziffra, a psychiatrist at Northwestern Medicine. “It’s not permanent damage. You’re not powerless.” Contrary to popular belief, multitasking doesn’t make you more efficient. In fact, it splinters your concentration and leaves you feeling more drained.

“Be a single-tasker,” Nye advises. One effective strategy is the Pomodoro Technique: set a timer and work on a single task for 25 minutes, followed by a short break. Lustig swears by it. “I tell myself, I can do anything for 25 minutes,” she says. “The world will still be there when I’m done.”

Reviving your attention span isn’t about cutting out joy—it’s about finding focused joy. Choose hobbies that demand presence and offer a goal to strive for, whether it’s learning a musical instrument, painting, gardening, or sports. Start with something you enjoy, not something you “should” be doing.

“If you need to start with a romance novel, then start with the romance novel,” says Lustig. “You can work your way up to heavier reads.”

Attention, like any muscle, can be strengthened with consistent effort and practice. And just like physical fitness, it requires grace—some days will be better than others. “It’s an intentional process,” Ziffra reminds us. “But it’s doable. The ability to focus is still within reach.”

So, the next time you feel your mind drifting, remember: it’s not failure—it’s a signal. Your brain is asking for something different. Not more noise, but more meaning.