In an era dominated by pings, notifications, and endless scrolling, the ability to concentrate on a single task is becoming a rare commodity. New research paints a stark picture of the modern attention span, revealing that the average adult in the UK can maintain focus for a mere 17 minutes and 10 seconds.
The Shrinking Attention Span: What the Numbers Say
Surveys of more than 2,000 British adults have quantified this growing cognitive challenge. Beyond work tasks, the capacity for attentive listening is also suffering. The research found that the ability to listen carefully to a partner often fades after just over 19 minutes.
In response to this trend, psychologists, in collaboration with the Daily Mail, have developed a straightforward online assessment. This quiz is based on scientific principles and is designed not to test intelligence or memory, but to gauge how well an individual sustains attention during daily life. Users rate how frequently they experience common lapses, such as losing their thread in conversations, task-switching, or being drawn to their phone.
Your Brain Can Be Trained, Says Leading Neurologist
However, there is hope. According to Dr Faye Begeti, a neurologist at Oxford University Hospitals, the ability to focus is not a fixed trait but a skill that can be improved. "The brain has this remarkable ability to rewire itself, known as neuroplasticity – which means we can gradually rebuild our ability to focus," she explains.
Dr Begeti emphasises that proactive brain care is crucial for everyone. "Even if your brain health is fine and you don't have dementia, it's still important to be proactive and look after your brain by building cognitive reserve, which can at the very least delay the onset of dementia," she advises.
Three Practical Steps to Sharpen Your Focus
Dr Begeti outlines a clear, three-step strategy to combat distraction and bolster mental resilience.
Step 1: Conduct a Personal Focus Audit
The first step is self-awareness. We often ignore lapses in attention while worrying about memory. Dr Begeti suggests noticing when your mind wanders and identifying your personal triggers—be it checking emails during a film or doodling in meetings. This awareness is the foundation for change, as multitasking actually forces the brain to switch rapidly between tasks, leading to fatigue and errors.
Step 2: Reduce Distractions and Check Overall Health
Instead of relying solely on willpower, Dr Begeti recommends introducing "positive friction." This means choosing slightly more challenging options, like taking a new walking route to work, to engage the brain actively. She also highlights that overall physical health directly impacts cognitive function. Hearing loss and uncontrolled high blood pressure in midlife are significant, modifiable risk factors for cognitive decline, with hearing aids shown to reduce dementia risk.
Step 3: Build Your Cognitive Reserve
Once you've started managing daily distractions, the final step is to build long-term resilience, or "cognitive reserve." Think of it as a savings account for your brain. "People with higher cognitive reserve are significantly less likely to develop symptoms of Alzheimer's, even if they have underlying disease changes in the brain," says Dr Begeti.
Building this reserve involves embracing novelty and challenge at any age—learning a language, travelling to unfamiliar places, or taking up a complex hobby. The key is to step outside your comfort zone and force the brain to form new connections.
From a screen-free meal to a daily puzzle, these consistent, small efforts can strengthen your attention, sharpen your focus, and help safeguard your cognitive health for the future.
