Short attention span: what’s normal and what helps
There’s no normal length. The famous 8 seconds, shorter than a goldfish, has no study behind it. Your focus rises and dips all day. What matters is what’s pulling it down.
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What is the average attention span?
There isn’t one. Your attention span is how long you can keep your mind on one task. It depends on the task.
Dr Gemma Briggs, who studies attention at the Open University, calls the idea of an average attention span “pretty meaningless”.
Keeping your focus on one thing over time is called sustained attention. Research finds it is not constant. It rises and dips from moment to moment.
The 8-second goldfish figure leads back to no study
- 1
The claim
8 seconds now, down from 12 in 2000. A goldfish gets 9.
- 2
The report
A 2015 Microsoft Canada report printed it, citing a website.
- 3
The trail ends
The sources that website listed found no record of the research.
- 4
The goldfish
No evidence they have short attention spans or memories either.
Source: BBC More or Less
Think of attention as a dimmer switch, not a timer. The light goes up and down all day.
A dim spell doesn’t mean the switch is broken. Often something is turning it down. Next time you drift, note the task, the time and how you slept.
What causes a short attention span?
Here’s what pulls it down. The NHS lists poor focus as a symptom of each of these. The other signs help tell them apart.
| Possible cause | Other signs | Next step |
|---|---|---|
| Not enough sleep | Hard to wake up. Tired, irritable or sleepy in the day. | Most healthy adults need around 7 to 9 hours. |
| Anxiety (GAD) | Worry that’s hard to control. Restless, tiring easily. | See a GP, or refer yourself to NHS talking therapies if you’re 18 or over and live in England. |
| Underactive thyroid | Very tired, feeling cold, putting on weight, constipation. | A GP may check with a blood test. |
| Menopause | Memory problems, mood swings or low mood. May feel worse with poor sleep. | Ask a GP about your options. |
| ADHD | Easily distracted or forgetful, losing things. Usually started before age 12. | See a GP if it affects work, study or relationships. |
Sources: NHS sleep; NHS GAD; NHS thyroid; NHS menopause; NHS ADHD
GAD stands for generalised anxiety disorder: worry about lots of things, most days. An underactive thyroid means the gland in your neck makes too little hormone.
Tired and cold as well? Read about blood tests for brain fog. In your 40s or 50s? See menopause brain fog. Pick the row that fits best and take it to your GP.
Is my phone shortening my attention span?
There’s no evidence attention spans are shrinking, but alerts can break your focus in the moment. In one study, phone alerts alone disrupted people’s work on a hard task, even when they didn’t touch the phone. The hit was about as big as taking a call or texting.
People who often use several kinds of media at once were also easier to distract on attention tests. That shows a link. It doesn’t prove the multitasking caused it.
And minds wander anyway. In a study that pinged people on their phones, their thoughts were off the task almost as often as on it.
Turn alerts off when you need to focus. For more, see how to cut your screen time. Thinking of a break from your phone? Read what a dopamine detox can and can’t do.
How can I improve my attention span?
Six ways to improve your attention span this week
- Aim for 7 to 9 hours of sleep. Go to bed and get up at about the same time each day.
- Don’t smoke or have alcohol, tea or coffee for at least 6 hours before bed.
- Turn off phone alerts while you work, and put the phone out of sight.
- Do one thing at a time. Close the tabs and apps you aren’t using.
- Take a brisk walk before a task that needs your focus.
- Practise for a few minutes a day: when your mind wanders, bring it back to your breath.
Sources: NHS sleep; Stothart 2015; Chang 2012; NHS mindfulness
Expect small gains from exercise. Across 79 studies, one session had a small positive effect on thinking tasks.
That last tip is mindfulness. The NHS describes it as bringing your attention back whenever the mind starts to wander. Start with meditation for beginners.
Not sure your sleep is enough? See how much sleep you need. Pick two changes and try them for a week.
Can you test your attention span?
Not with a simple score. There’s no NHS attention span number to measure yourself against.
If you think it could be ADHD, the NHS route is a GP, then a specialist assessment.
How an adult ADHD assessment usually works
- 1
GP
Book if focus problems affect your work, studies or relationships.
- 2
Referral
The GP may refer you to an ADHD specialist, such as a psychiatrist.
- 3
Assessment
They ask about your symptoms since childhood, work, family and health.
- 4
Waiting
Waits can be several months or years.
Source: NHS ADHD in adults
The specialist may want to talk to someone who knows you well. Before you go, jot down examples from school and work.
In England, ask your GP about Right to Choose. It may find a clinic with a shorter wait. See ADHD symptoms in adults and the types of ADHD.
When to speak to a GP
Book an appointment if:
- Poor focus affects your work, studies or relationships, and you think it might be ADHD.
- You’re also very tired, feel cold more than usual, are putting on weight or are constipated. A GP can check your thyroid.
- Worry is hard to control, and you feel restless or tire easily. You can also refer yourself to NHS talking therapies if you’re 18 or over and live in England.
- You or a relative have gradually become more forgetful or confused. Early dementia, a condition where memory and thinking get worse over time, can include difficulty concentrating.
Go to A&E or call 999 if someone suddenly becomes confused. They may struggle to pay attention, remember things, or think or speak clearly. Do not drive to A&E.