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Lately, it feels like staying focused is harder than ever. You sit down to work, and within minutes, your phone buzzes, an email pops up, or you suddenly remember that one random thing you meant to Google. Before you know it, an hour has passed, and you've switched between a million things, barely getting anything done for the task you initially started to work on. We've all been there.

Experts have been studying attention spans for years. It is certain that we're now struggling to focus on a single task for more than a few minutes or even seconds at a time. Although this sounds discouraging, it shouldn't be. Just like we've trained our brains to prompt us to check our phones every 5 minutes, we can train them to resist the urge to check them and thus focus on the task at hand. In other words, it is definitely possible to improve our attention spans.

In this article, we will provide some information on how to improve your attention span with neurofeedback, a brain training technique. You will also find some extra tips that will help you change your lifestyle for the better to boost concentration.

Key Takeaways

• Technology, constant notifications, and the habit of multitasking have trained us to switch focus rapidly, making it harder to concentrate for extended periods. However, our brains are adaptable, so we can retrain them to focus better.

• Using real-time feedback on brain activity, neurofeedback can help improve brain function and attention span. It can be done in clinics or at home using EEG (which tracks brain waves) or fNIRS (which measures blood flow in the brain) technologies.

• While clinical neurofeedback can target specific brain waves, most home EEG devices provide more general cognitive training. fNIRS-based devices, like Mendi, may be more effective for attention training since they focus on the prefrontal cortex, which is crucial for concentration.

• In addition to neurofeedback, strategies like eliminating distractions, taking breaks, exercising, sleeping well, and practicing mindfulness can all help improve attention span.

• If you suspect you may have a medical condition, talk to your doctor before starting neurofeedback or making any other lifestyle changes.

Why Are We All Struggling to Focus?

Specialists believe that the human attention span—which is basically the amount of time we can focus on one task without getting distracted—is shrinking. Naturally, attention span is not the same for everyone. It depends on multiple factors, including the task at hand—whether it’s engaging or not—along with age, health issues, and other individual differences. But one thing is clear—we are collectively experiencing a decline in attention span.

Gloria Mark, PhD, a psychologist and the chancellor's professor of informatics at the University of California, Irvine, has studied the impact of digital media on people's lives and attention spans. "So back in 2004," she says, "we found the average attention span on any screen to be two and a half minutes on average." Over the years, the attention span became shorter and shorter. "And then in the last five, six years, we found it to average about 47 seconds," Gloria Mark argues.

Why Attention Span Is Declining

One major reason for this shift is the rapid advancement of technology. Our environment has changed dramatically. Our smartphones have become a must in our lives, and, on average, we pick up our phones at least 60 times a day. Imagine that! The constant flow of information coming from our phones doesn't help either.

This is a problem because, as Gloria Mark states, there is a "correlation between frequency of attention switching and stress. So the faster the attention switching occurs, [...] stress goes up." Essentially, when we're taking a short break of just a few seconds from work to check our phone notifications, we have to switch our attention entirely and then try to regain the same focus as before—and that is no easy thing to do.

We tend to say that we're multitasking this way. But multitasking is a myth. We cannot mentally focus on two tasks at a time. We are, in fact, switching rapidly from one to another. No wonder so many people have been worried lately about their attention spans!

But the truth is—the human brain hasn't changed; the world around us has. With all the distractions around us, it feels like we're stuck 24/7 in a room full of people talking, so it's only natural that our attention spans have been affected. But if we take all these distractions away and train our brains to resist the urge to focus on something else, we'll discover that our attention spans can be increased.

This works because the human brain has this incredible ability to change and reorganize itself. That's why we can always unlearn bad habits and adopt healthy ones—they're not set in stone within our brains. And that's exactly what neurofeedback can help with.

What Is Neurofeedback?

Neurofeedback is a brain training method. It's non-invasive and doesn't imply taking any medication. All it does is observe your brain activity and provide you with immediate feedback on it. It leverages:

• The brain's neuroplasticity—that remarkable ability we've mentioned above, which allows the creation of new neural pathways.

• A learning technique called operant conditioning, according to which we're more likely to repeat behaviors associated with positive outcomes.

• Self-regulation—the main goal of neurofeedback is to help us become more aware of how we react to certain stimuli and, over time, teach the brain how to self-regulate to achieve or repeat desired behaviors.

Neurofeedback can be performed at a clinic or at home. In-clinic neurofeedback, which is done through electroencephalography (EEG) technology, is recommended for people with certain medical conditions, including ADHD.

In contrast, at-home neurofeedback can be incorporated into wellness practices, including improving attention span. Home neurofeedback devices typically incorporate EEG as well, which can sometimes be paired with other technologies like heart rate variability (HRV). The Mendi device, on the other hand, utilizes functional near-infrared spectroscopy (fNIRS), a slightly different neurofeedback technology that is primarily used in research settings.

How Can You Increase Your Attention Span with Neurofeedback?

To help you understand how exactly neurofeedback can help improve attention span, we'll discuss both EEG and fNIRS approaches. We should mention that our discussion focuses on home neurofeedback. If you have a medical condition, you should not start neurofeedback without talking to your doctor.

EEG Neurofeedback

EEG neurofeedback measures your brain waves, which essentially are electrical impulses in the brain. They are generated as a reaction to stimuli. So EEG technology consists of sensors that measure those electrical impulses and then provide immediate feedback on brain activity while you're engaged in an activity.

For example, let's say you're playing a game while having your brain waves measured through EEG. When you're focused, you receive positive feedback within the game that activates your reward system and motivates you to maintain the same level of focus. When your focus levels decrease, that positive feedback is taken away. This way, you become aware of when exactly you cannot focus anymore and what exactly causes you to lose focus. As mentioned—it's tied to self-awareness and self-regulation. When practiced consistently, neurofeedback helps create new neural connections that promote focus.

An Important Thing to Consider

The downside is that home EEG neurofeedback devices usually do not target specific brain waves and brain regions. At a clinic, for example, you first do a quantitative electroencephalography (qEEG) to have your brain map created.

Then, the neurofeedback provider assesses it carefully to understand what brain waves need to be adjusted. For instance, people with short attention spans who have learning difficulties may have decreased gamma and beta waves associated with concentration and deep focus. So, the treatment would basically focus on increasing those brain waves precisely.

Home EEG neurofeedback devices, on the other hand, usually lack the precision of clinical EEG, so your training may not target focus levels specifically. You may, of course, experience improved attention span as well, but the training may also target other cognitive abilities. However, certain devices can be paired with an app where you can select what you want to achieve—better focus, relaxation, improved sleep, so these can be more useful if your primary goal is to improve your attention span.

fNIRS Neurofeedback

fNIRS neurofeedback differs from EEG neurofeedback by measuring blood flow in the brain. It may be better than EEG if you want to improve your attention span because fNIRS allows you to target a specific brain region.

For example, the Mendi device, which incorporates fNIRS technology, targets only the prefrontal cortex (PFC). So, essentially, while you're training your brain with Mendi, you're only training your PFC. This brain region is exactly the region you need to train if you want to improve your attention span. The PFC is at the forefront of your cognitive abilities. It is the prefrontal cortex that helps you focus, make decisions, solve problems, and learn stuff.

How Does fNIRS Neurofeedback Work?

But how exactly does this work? The answer lies in levels of oxygenated and deoxygenated hemoglobin. "Hemoglobin is interesting because it can carry oxygen very, very well, and it can release it very well,” says Rickard Eklöf, the co-founder of Mendi. "Hemoglobin can either be oxygenated—meaning it has bound oxygen to it—or it can be deoxygenated—meaning it has released oxygen to some cells."

And the thing is that all cells in our bodies need oxygen to function properly. Hemoglobin is, therefore, an incredibly efficient oxygen carrier. So, what role does it play in neurofeedback? Well, the more focused you are, the more oxygen your prefrontal cortex needs. So when you're concentrated on something, the levels of oxygenated hemoglobin in your prefrontal cortex increase. That's exactly what the Mendi headband measures. But this is only part of the process.

The magic is hidden behind the training part. While wearing the Mendi headband, you're also playing a game on our app, focusing on a tiny ball and trying to get it to rise on the screen.

When oxygenated hemoglobin levels increase in your prefrontal cortex, this means you're concentrated on the game. The sensors in the headband pick this up and send a signal to the app, which gets the ball to rise and increases your score. This is positive feedback on your brain activity. When your focus levels decrease, the levels of oxygenated hemoglobin decrease as well, and the ball goes down, basically taking your positive feedback away and encouraging you to return to the previous focus levels.

When practiced regularly, for 3-15 minutes three times a week, this technique can improve your attention span. You won't get distracted as easily, you'll be able to process information faster, and you'll experience improved overall cognitive performance.

How Can You Make the Most Out of Your Neurofeedback Sessions?

Training your brain with neurofeedback is no easy task. First of all, home neurofeedback is not recommended for people who have or suspect they may have a medical condition. This is because they are at a higher risk of experiencing side effects like headaches or irritability since the training is not performed under the supervision of a specialist. Plus, home neurofeedback devices are not medical devices, and they should not substitute medical advice, diagnosis, and treatment.

Furthermore, neurofeedback only works if practiced consistently. And you will not see results at first. It is extremely important to keep these things in mind so you don't get demotivated if you don't notice any improvements after the first sessions. You will likely notice improvements in your attention span a few weeks after beginning your training.

At the same time, it is equally important not to stop training when you notice improvements. Neurofeedback is a long-term commitment, just like physical exercise is. You have to keep training to strengthen your newly acquired abilities. Over time, you may start feeling that your attention span doesn't need neurofeedback anymore, in which case you may reduce session frequency or stop neurofeedback altogether.

Moreover, it's essential to track your progress and note any sensations after your training. One mistake people make when they start neurofeedback is overtraining their brains. This is a slow process, and the brain should be introduced to neurofeedback gradually. If the brain is overtrained, you may experience side effects. In this regard, you should always follow the manufacturer's advice about the recommended training duration and frequency.

Last but not least, it is of the essence to use the device accordingly. For example, EEG is quite sensitive to movements, so you have to sit as still as possible to get accurate measurements. fNIRS, on the other hand, is sensitive to light, so it needs to be used in a dimly lit room only.

What Else Can You Do to Improve Attention Span?

While neurofeedback is a powerful tool for improving attention span, the results vary from person to person. That's why a comprehensive approach is always the best option. As such, here are some other tips on how to improve your attention span!

Eliminate Distractions

Of course, this is the first tip on our list! Without a doubt, distractions are ruining our attention spans. So lock your phone away while working or at least make it a habit to ignore any notifications while you're focused on something. Use time-control apps to make this easier. The Pomodoro Technique can also be incredibly helpful. And don't forget about workspace clutter, which can also be incredibly distracting!

Take Regular Breaks and Don't Multitask

It's equally important to take breaks, as they can refresh your mind and improve your focus thereafter. It's also not recommended to spend your breaks checking your phone because this only burdens your brain with more information. Instead, you can stretch your body, have a snack, or go out for a short walk.

And stop multitasking! It doesn't work. It may feel like you're getting more things done while multitasking, but in the long run, this leads to more stress, burnout, lack of focus, and reduced productivity. Specialists have confirmed that focusing on one task at a time is much more productive and serves as a gentler approach for our brains.

Adopt a Healthy Lifestyle

Exercise regularly. This won't only improve your attention span over time but also support your overall well-being.

Moreover, make sure to eat healthily, hydrate, and manage your stress. Our physical well-being affects our mental well-being, and vice-versa. So it's important to eat a nutritious diet (rich in omega 3 fatty acids, antioxidants, and complex carbs), keep our bodies hydrated, and reduce stress as much as we can.

Last but not least—get enough sleep. Sleep deprivation can take a toll on our well-being. When we're asleep, our brains have the possibility to recharge, so when we wake up we're ready for yet another day of stimulation, information processing, and learning. If the brain doesn't get that well-deserved rest, it won't function optimally, and this may affect your attention span (and not only!). This is why healthy adults need to get between 7 and 9 hours of quality sleep every night.

Practice Mindfulness and Keep a Journal

Mindfulness and meditation have a similar effect on your brain as neurofeedback, because they encourage you to stay in the present moment, train your brain to resist distractions, and strengthen your cognitive function. You can also incorporate deep breathing exercises into your mindfulness practices.

Journaling is another excellent method to improve your attention span. Some call journaling a brain dump activity because it's basically a way to declutter your mind by putting everything on paper, freeing up mental space and energy for better focus.

Train Your Brain and Reward Yourself

Train your brain with puzzles, memory games, audiobooks, sudoku games, chess, and anything else you enjoy! All of these can improve cognitive function and thus boost concentration.

You can also play some video games! Research shows that playing video games is associated with improvements in visual selective attention, which is your ability to focus on something and ignore distractions.

Moreover, don't forget about getting some dopamine with rewards. When you complete a task, celebrate your win! This can help keep your brain engaged.

Seek Professional Help If Needed

If you find it difficult to concentrate even if you've adjusted your lifestyle to support cognitive performance, you should talk to a doctor. Your attention span issues may also be caused by certain mental health conditions, such as ADHD or depression, but also physical conditions, such as diabetes, thyroid disorders, or nutrient deficiencies.

Even more so, if you suspect any of the above is actually the cause of your focus problems, it is best to talk to a doctor before making any changes in your lifestyle or trying neurofeedback. Only a healthcare professional can advise you on what changes you need to implement after confirming whether your attention span issues are caused by a medical condition.

Frequently Asked Questions

How does neurofeedback work?

Neurofeedback works by giving individuals real-time feedback on their brain activity, enabling them to train their brains to enhance cognitive functions such as focus, memory, and attention span. This real-time interaction fosters better brain responses to stimuli.

What is the difference between EEG and fNIRS neurofeedback?

EEG neurofeedback relies on scalp sensors to measure brain wave activity, whereas fNIRS neurofeedback monitors blood flow to different brain regions (the prefrontal cortex in the case of Mendi). Both approaches target cognitive enhancement but employ distinct measurement techniques.

Can physical activity improve attention span?

Yes, regular physical activity can significantly enhance cognitive function and improve attention span by alleviating stress and boosting mental well-being. Engaging in exercise is a valuable strategy for those looking to improve focus and concentration.

When should I seek professional help for attention span issues?

You should seek professional help for attention span issues if you suspect they may be caused by a medical condition, as mental health disorders, diabetes, thyroid dysfunctions, and other diseases can affect your focus.