How to Rebuild your Attention Span

As a part of the motivation series, this blog post is focused on how to retrain your brain’s attention span to work best for you. Social media is one of the platforms that took up much of my attention span over the years. TV is another example. However, you can change how you let these platforms and tools into your life. Check out How to Opt Out Effectively to start the opt-out process. As you continue to leave these platforms, you may find yourself wanting to return immediately after. This is normal and you will get through it with these steps I have taken for myself.

Pomodoro Method

The Pomodoro Method is one of the best tactics I have used in my repertoire to get things done effectively. It is a technique that breaks down timed sessions into two categories: work and break sessions. When I started this method, I started with the small-time session possible, 25 minutes of work and 5 minutes of break, to rebuild my attention span. During this pandemic, I have found myself in situations that I needed to remain more focused than normal. It is perfect for those who used to find themselves scrolling all day on social media and looking up to find they spent an hour online. I recommend trying these types of sessions to get you acclimated back into your attention span.

Avoidance Listing

The method of avoidance listing is a technique I have created as a way to write down on paper things that I have been actively avoiding to do and schedule a time to take action on them. Have you ever had a moment when you are avoiding a task for months and later you find out that it only took you 20 minutes to do? This is what this technique is for. It is also great for those who wait to the last minute to complete tasks, and actively holds themselves accountable for those tasks. Start writing out a list of at least five things you are actively avoiding do at this present time. It can be anything like calling the doctor, sending paperwork in, having a date with a girlfriend, etc. This list is just for you to utilize and you can pair it with the Pomodoro method to get them done effectively.

Time Blocking

Time blocking is another method that you can utilize for your advancement daily. Pomodoro is another form of time blocking that you can use daily to complete tasks. Time Blocking is a method that you can utilize in your weekly scheduling to break down what times are best for you to complete your goals. For example, you can time block what is the best time to complete your tasks. I utilize time blocking for my study sessions on new topics that interest me monthly. It is an amazing way to rebuild habits and train your attention span to note that this time of day is a blocked-off time for you.

Small Habits

If you are rebuilding your attention span, you may find yourself wanting to build new hobbies as well to coincide with this process. I would like to remind you to start small with each habit. It takes 21 days to build a habit, and it takes active engagement in these habits to keep them. Some examples of small habits include reading 10 minutes a day or reading 30 pages of text a day. Each version is a new habit that you can form, and they are based on what you preferred the best. I would like to remind you here that you are creating these habits for yourself – not for others. The goal is to build a genuinely fulfilled life for yourself and regain the attention span you would like to place on things that genuinely give you joy!

Dream Listing

This method is one technique that many people utilize yearly for themselves every New Year. A wish list, a bucket wist, a new hobby list, or a dream girl list are some of the formats I have seen for dream listing. You must remind yourself that you can list out of your dream but, you must take action to make it a reality. A good place to start is to make a list of things that you have always wanted to do but never had the time for. You can also make a list of things to do by yourself. Relearning that you can do things without other people is an essential part of building the lifestyle that you desire.

To understand where your motivation comes from, you must look inside of your self-confidence and what your lifestyle looks like. Do you find yourself happy to get up daily to continue your hobbies? Or do you find yourself wishing that you can change your lifestyle now? I am a firm believer that you can change your situation first with small changes. These small changes build into bigger ones over time. Destiny rewards the doer, not the dreamer.