Science-backed tips on how to avoid distractions

Smartphones and digital devices are ever-present distractions for many people. According to a 2025 survey by Reviews.org, the average American adult checks their phone 186 times a day, or about once every five minutes. They also spend five hours daily using smartphones, which equates to 76 days of screen time per year, with Generation Z and Millennials spending the most time scrolling on their phones.

There is increasing interest in whether people's ability to focus on a single task has deteriorated over the past two decades. While data showing a drop in attention span are limited, Johann Hari, author of Stolen Focus, outlines 12 reasons why attention spans have declined and offers tips to regain focus. Attention is crucial for memory, problem-solving, creativity, and overall achievement, as it enables sustained focus and attention.

Psychologists have identified two separate attention systems: executive attention, which involves focusing on one thing, and the orienting system, which responds to disruptions like lighting changes, unexpected sounds, and environmental influences. External stimuli are challenging to resist, and attention can be easily disrupted by interruptions such as text messages, emails, in-person requests, meetings, and sudden noises.

People often interrupt themselves as well, as the brain cannot consciously pay attention to more than one thing at a time. Instead, it rapidly switches between tasks, which can lead to errors and increased time spent on a task. Personal rhythms for focus vary depending on factors like sleep patterns, with an average peak in the mid-morning, a dip around lunchtime, and another peak in the afternoon.

To improve concentration, individuals should be aware of their personal rhythm and use peak focus times for important tasks. One of the most effective ways to stay focused is by minimizing distractions, such as putting away mobile phones during peak focus periods.