How to Increase Attention Span: Natural Ways to Help Your Brain Focus at Any Age

Do you struggle with a short attention span? You’re not alone - many people around the world often experience difficulty paying attention. In today's fast-paced, digital world, it's easy to find yourself constantly distracted, making staying focused on a particular task challenging.

The good news is that there are natural ways to increase your attention span and improve your ability to concentrate, regardless of age.

What does ‘attention span’ actually mean?

Attention span refers to how long you can maintain concentration on a specific task without losing focus or becoming distracted. It's the ability to perform tasks efficiently, even when faced with challenging or mundane activities. A good attention span is crucial for problem-solving, learning, and mental acuity.

The benefits of sustained attention

When you can stay focused for longer periods, you'll find that you:

  • Complete tasks more efficiently.
  • Absorb and retain information better.
  • Enhance your problem-solving skills.
  • Improve your memory and recall.
  • Increase workplace satisfaction and productivity.

What are the causes of a poor attention span?

Factors that affect concentration include:

  • Sleep deprivation.
  • Stress and anxiety.
  • Poor diet and nutrition.
  • Lack of physical activity.
  • Excessive usage of electronic devices.
  • Distracting environments, such as a noisy coffee shop or busy office spaces.
  • Certain medical conditions, such as ADHD, depression, or head injuries.

How ageing affects focus and concentration

Our cognitive abilities, including attention span, may naturally decline as we age. This is partly due to decreased levels of cyclic glycine-proline (cGP) and insulin-like growth factor-1 (IGF-1), which are crucial in maintaining brain health and function. Lower cGP and IGF-1 levels can contribute to memory loss, difficulty concentrating, and reduced attention spans in older adults.

10 ways to improve your attention span

While some factors that affect concentration may be beyond your control, below are several strategies to increase your attention span and improve your ability to focus. Incorporate these techniques into your daily routine to help you stay focused, even when faced with distractions or challenging tasks.

1. Create an informed schedule and take breaks 

Structure your day with a well-planned schedule. Break each challenging task into manageable chunks and allocate specific time for each activity. Remember to include regular breaks to help you recharge and maintain focus throughout the day.

2. Monitor your social media use

Be mindful of your screen time and limit your use of social media and other apps. Turn off notifications and set specific times to check your accounts rather than continuously throughout the day.

3. Eat foods that boost your brain health

A balanced diet rich in brain-boosting nutrients can help improve cognitive function and increase concentration. Incorporate fatty fish, berries, nuts, and leafy greens into your meals, as they contain essential vitamins, minerals, and omega-3 fatty acids that support cognitive wellness.

4. Get enough sleep

A lack of sleep can significantly impact your ability to focus and maintain attention. Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule and create a relaxing bedtime routine to promote better sleep.

5. Practise meditation

Meditation is a powerful tool for improving focus and reducing stress levels. Practice mindfulness and train your brain to stay present, enhancing your ability to concentrate and maintain attention. Start with short meditation sessions and gradually increase the duration as you become more comfortable with the practice.

6. Listen to music

Listening to background music, such as ambient nature sounds or classical music, can create a calming atmosphere that helps improve focus on a task. Experiment with different genres to find the music that works best for you.

7. Exercise regularly

Research conducted at the University of Illinois found that regular exercise increases cognitive control and attention span. Aim for at least 30 minutes of moderate exercise, such as brisk walking, cycling, or swimming, most days of the week.

8. Keep hydrated

Even mild dehydration can impact cognitive resilience and concentration. To maintain optimal hydration, drink at least eight glasses of water daily, and more if you're exercising or in a hot environment.

9. Practise active listening

Improving your active listening skills can help you stay focused and engaged during conversations or presentations. Make eye contact, ask questions, and paraphrase what the speaker is saying to ensure you fully understand and retain the information.

10. Seek mental health support

It may be worth seeking support if you consistently struggle with a short attention span despite implementing these strategies. A mental health professional can help you identify underlying issues and develop a personalised plan to improve your focus and concentration.

Discover how cGPMAX Brain Health can support improved concentration and cognitive performance

While lifestyle changes can significantly improve your attention span, sometimes your brain needs an extra boost. cGPMAX® Brain Health is a scientifically formulated supplement containing a unique blend of natural ingredients that work together to support brain function, memory, and focus.

 By helping to regulate IGF-1 levels and promote healthy blood flow, cGPMAX® provides the nutrients your brain needs to perform at its best. Give cGPMAX® Brain Health a try and experience the difference for yourself.

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