If Your Attention Span Is Shot, Read This
- Cassie Wilson
- 2 hours ago
- 3 min read
Really quick:
I’m not anti-technology.
I’m not anti-social media.
I’m not about to move into the woods and churn butter.
Now that that’s out of the way, the gloves are coming off. There’s been a noticeable shift in the attention spans and mental function of both myself and the majority of my peers. Our brains are… mush. Overstimulated, fragmented, and exhausted.
And it’s not because we’re doing too much, it’s because we’re never fully disengaging.
It’s a “constant input problem”, think about how often your brain gets a break.
Not sleep. Not doomscrolling in bed. But an actual break.
Most of the time, we’re:
Watching something
Scrolling something
Listening to something
Switching between tabs
Checking notifications real quick
Our brains are in a constant state of reacting, not processing, and over time, that catches up.
Here’s how it’s impacted me:
Shorter attention span
Difficulty focusing
Feeling mentally foggy
Needing noise at all times
Disorientation - hopping from task to task and never fully finishing things
I don’t think we’re broken, it’s just that our brains haven't had silence in a while.
This is not about quitting our phones forever, let’s be realistic. What I’m suggesting is rebalancing and rewiring in a way that doesn’t feel like punishment.
Think of it as giving your brain something solid to chew on instead of endless mashed potatoes. Our brains love gentle focus.
Activities that:
Have structure
Are mildly engaging
Don’t demand performance
Don’t involve comparison
Things like:
Colouring books
Word searches
Sudoku
Crosswords
Board games
Puzzles
Cooking
Baking
Knitting
Journaling & Writing
Drawing (even bad drawings count)
These activities are great for calming your nervous system, improving focus, giving your brain a single task and creating a sense of completion.
“But I Get Bored Without My Phone”.
Totally normal. That boredom is a necessary transition phase. Our brains are used to constant dopamine hits, so when they stop, it panics a little.
If you can sit through that initial discomfort (I know, I know), something interesting happens: your thoughts slow down and creativity kicks in. Boredom is where your brain resets.
Easy, Doable Ways to Disconnect (Without Overhauling Your Life)
1. Create a “Phone-Free Pairing”
You don’t have to stop watching shows.
Try:
Watching TV while colouring
Listening to a podcast while cooking
Putting on a comfort show while doing a puzzle
This way, your hands are busy, your brain is grounded and you’re still enjoying yourself.
2. Set App Limits (Not Punitive Ones)
Instead of “no social media,” try 30–60 minute daily limits. To make the apps less tempting, remove them from your homescreen and turn off all notifications. Out of sight = out of impulse.
3. Choose One Analog Activity Per Day
Just one, 10 minutes per day. I can be a crossword in the morning, cooking dinner without your phone, a colouring page, reading, a short walk without headphones. Small reps matter more than big rules.
4. Protect One Tech-Free Window
Pick a moment: First thing in the morning, during meals, the hour before bed. Your nervous system will notice. Quickly.
5. Replace Scrolling With Something Equally Easy
Scrolling is appealing because it’s effortless. So replace it with things that are also easy, like quick clean ups around the house, 10 squats, working away at a puzzle you leave out.
In time, your thoughts become clearer, your patience increases, your creativity returns and you feel more present in your own life. Not instantly, but noticeably.
Final Thoughts:
We don’t need to do more, we need to do less - more intentionally.
So put the phone down for a bit.
Pick something tactile and let your mind wander.
PRODUCT RECO:
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