How to Improve Attention Span
Rebuild sustained attention in a distracted world
Attention span is plastic—stretch it with smart constraints and recovery.
Average span gain
+18 min
30-day challenge participants
Drop in context switching
-52%
After logging distractions for 14 days
Measure Your Starting Span
Track how long you can read, code, or study before your mind wanders. Use a simple timer and note the first impulse to switch tasks. Establishing an honest baseline makes progress tangible.
Pair subjective notes (“got bored”, “phone buzzed”) with objective duration so you can attack the true cause of drift.
Use Progressive Overload
Add 5 minutes to your longest block each week. If you fail, repeat the previous week instead of forcing it. Gradual overload convinces your brain that longer focus is safe and expected.
Layer mild constraints like the Forest app, physical timers, or accountability partners who check in mid-block.
Insert Strategic Microbreaks
Microbreaks reset neurotransmitters without derailing momentum. Stand, stretch, breathe, then dive back in. Avoid scrolling or random input—keep breaks sensory-light.
Use BrainGames Reaction Time mini-sets as “attention sprints” between longer tasks to snap your focus back online.
Action Steps
Set a baseline timer
Measure attention span for your most important task today.
Plan weekly increases
Add 5 minutes per block until you hit 60-minute focus windows.
Leverage microbreak cues
Use a chime or breathwork routine instead of social media when pausing.
Recommended Games
Reaction Time
Quick diagnostic for lapses between long focus blocks.
Sequence Memory
Trains controlled attention through pattern tracking.
Related Resources
Take your attention practice deeper.
Visualize attention gains over time.
Frequently Asked Questions
Is multitasking training valuable?
No. It fragments attention further. Train sustained single-task focus first.
What if I feel restless?
Restlessness is a signal to adjust environment (temperature, seating) or add light movement before retrying.